1 00:00:03,440 --> 00:00:07,560 Speaker 1: Welcome to Before Breakfast, a production of I Heart Radio. 2 00:00:09,080 --> 00:00:14,720 Speaker 1: Good Morning, This is Laura. Welcome to the Before Breakfast podcast. 3 00:00:15,640 --> 00:00:19,040 Speaker 1: Today's tip is to put a bowl of fruit on 4 00:00:19,120 --> 00:00:22,959 Speaker 1: your kitchen table or wherever you eat most of your meals. 5 00:00:24,120 --> 00:00:27,440 Speaker 1: Having a bowl of easily consumed fruit in an easily 6 00:00:27,440 --> 00:00:31,040 Speaker 1: accessible spot is a great way to eat more good stuff, 7 00:00:31,680 --> 00:00:36,160 Speaker 1: unless of the stuff you might not want to. Many 8 00:00:36,200 --> 00:00:39,800 Speaker 1: of us resolved to eat more healthfully, but then when 9 00:00:39,800 --> 00:00:43,120 Speaker 1: we're hungry and in the kitchen, we tend to grab 10 00:00:43,200 --> 00:00:47,280 Speaker 1: whatever is easiest. If all your produce is away in 11 00:00:47,320 --> 00:00:49,760 Speaker 1: the drawers and your fridge and in a form that 12 00:00:49,800 --> 00:00:53,560 Speaker 1: will require processing before you can eat it, well, it's 13 00:00:53,600 --> 00:00:57,280 Speaker 1: easier to grab some chips or cereal or something along 14 00:00:57,280 --> 00:01:02,400 Speaker 1: those lines. It's really hard to change ourselves, but it 15 00:01:02,600 --> 00:01:07,400 Speaker 1: is possible to change behavior by changing the environment. So 16 00:01:07,640 --> 00:01:11,360 Speaker 1: if you want to eat more produce, make produce easy 17 00:01:11,440 --> 00:01:14,440 Speaker 1: to eat. One of the best ways to do this 18 00:01:14,560 --> 00:01:17,399 Speaker 1: is to put easily eaten fruit in a place where 19 00:01:17,400 --> 00:01:20,840 Speaker 1: it is easy to grab. A bowl of cherries on 20 00:01:20,880 --> 00:01:26,480 Speaker 1: the counter serves this purpose, or a bowl of grapes, clementines, bananas, 21 00:01:27,520 --> 00:01:31,160 Speaker 1: all can be easily grabbed and eaten with limited commitment. 22 00:01:32,560 --> 00:01:34,760 Speaker 1: Of course, some of the best fruit isn't quite as 23 00:01:34,840 --> 00:01:37,000 Speaker 1: easy to leave out on the counter all day. Think 24 00:01:37,160 --> 00:01:41,120 Speaker 1: cut up strawberries or apples or pineapples. But even then 25 00:01:41,200 --> 00:01:44,040 Speaker 1: you can reduce the barriers. Get in the habit of 26 00:01:44,080 --> 00:01:46,480 Speaker 1: chopping up fruit and putting it in a glass bowl. 27 00:01:47,319 --> 00:01:49,200 Speaker 1: Put saran wrap on the bowl and put it in 28 00:01:49,200 --> 00:01:52,880 Speaker 1: the fridge. Then it is right there whenever you open 29 00:01:52,920 --> 00:01:55,600 Speaker 1: the door, and you can just grab a few pieces. 30 00:01:56,360 --> 00:01:58,240 Speaker 1: You can even put the bowl out while you're in 31 00:01:58,280 --> 00:02:01,440 Speaker 1: the kitchen making dinner or helping kids with homework, then 32 00:02:01,760 --> 00:02:06,600 Speaker 1: put it away when you're done. Voila, no excuses. Well, 33 00:02:06,800 --> 00:02:09,079 Speaker 1: maybe this doesn't work so well with cut up apples, 34 00:02:09,120 --> 00:02:12,040 Speaker 1: but you know what I'm talking about. If you're ready 35 00:02:12,080 --> 00:02:15,040 Speaker 1: for the advanced class, you can try doing this with vegetables. 36 00:02:15,840 --> 00:02:19,359 Speaker 1: Put baby carrots, cut up celery or miniature peppers, and 37 00:02:19,440 --> 00:02:22,280 Speaker 1: a glass bowl in the fridge if you'd like to 38 00:02:22,360 --> 00:02:24,960 Speaker 1: get some individual servings of a dip to stack up 39 00:02:25,000 --> 00:02:28,720 Speaker 1: next to them. Then when it's snack time or making 40 00:02:28,720 --> 00:02:31,520 Speaker 1: dinner time, or sitting in the kitchen doing homework time, 41 00:02:32,280 --> 00:02:34,840 Speaker 1: the bowl of carrots and a mini tub of ranch 42 00:02:35,040 --> 00:02:38,680 Speaker 1: or hummus comes out. It can be hard to eat 43 00:02:38,760 --> 00:02:41,520 Speaker 1: veggies if they are always in the form of say, 44 00:02:41,880 --> 00:02:45,120 Speaker 1: Brussels sprouts that need to be washed and cut and 45 00:02:45,240 --> 00:02:48,720 Speaker 1: roasted at four degrees for twenty five minutes to be good. 46 00:02:49,400 --> 00:02:51,840 Speaker 1: I mean, they are good when you do that, but 47 00:02:51,960 --> 00:02:55,680 Speaker 1: that's kind of a big dinner at home sort of activity. 48 00:02:56,160 --> 00:02:59,080 Speaker 1: But when produce is cut and ready to go and 49 00:02:59,160 --> 00:03:02,880 Speaker 1: easy to grab while grazing, well, suddenly it's not quite 50 00:03:02,880 --> 00:03:06,640 Speaker 1: so challenging to get enough. So make your life a 51 00:03:06,720 --> 00:03:12,239 Speaker 1: bowl of cherries or grapes or Clementine's. You'll snack on 52 00:03:12,360 --> 00:03:18,280 Speaker 1: healthy stuff and probably eat less of everything else in 53 00:03:18,360 --> 00:03:23,000 Speaker 1: the meantime. This is Laura. Thanks for listening, and here's 54 00:03:23,040 --> 00:03:32,680 Speaker 1: to making the most of our time. Hey everybody, I'd 55 00:03:32,680 --> 00:03:35,080 Speaker 1: love to hear from you. You can send me your tips, 56 00:03:35,160 --> 00:03:39,760 Speaker 1: your questions, or anything else. Just connect with me on Twitter, Facebook, 57 00:03:39,880 --> 00:03:45,360 Speaker 1: and Instagram at Before Breakfast Pod that's B the number four, 58 00:03:45,920 --> 00:03:49,400 Speaker 1: then Breakfast p o D. You can also shoot me 59 00:03:49,440 --> 00:03:53,320 Speaker 1: an email at Before Breakfast podcast at iHeart media dot 60 00:03:53,400 --> 00:03:56,320 Speaker 1: com That Before Breakfast is spelled out with all the letters. 61 00:03:56,960 --> 00:03:59,040 Speaker 1: Thanks so much. I look forward to staying in touch. 62 00:04:04,840 --> 00:04:07,960 Speaker 1: Before Breakfast is a production of I heart Radio. For 63 00:04:08,040 --> 00:04:11,080 Speaker 1: more podcasts from I heart Radio, visit the i heart 64 00:04:11,160 --> 00:04:14,520 Speaker 1: Radio app, Apple Podcasts, or wherever you listen to your 65 00:04:14,560 --> 00:04:15,240 Speaker 1: favorite shows.