Latest / Stacked Intent: Your Guide to Authentic, Intentional Living / The Nutritional Non-Negotiables Every Body Needs: Water, Protein, Fruits, and Vegetables

Transcript

The Nutritional Non-Negotiables Every Body Needs: Water, Protein, Fruits, and Vegetables · Stacked Intent: Your Guide to Authentic, Intentional Living

• 0:02
  SPEAKER_01: Hello all and welcome to the Stacked Intent Podcast.
• 0:05
  SPEAKER_01: I am Becca Stackhouse Morrison and I look forward to having you join us as we go along with relationships, finance, and nutrition.
• 0:13
  SPEAKER_01: We're going to look at the DNA of how you can take those life and dreams that may be stuck, scattered, and help give you some resources for mapping out a plan.
• 0:25
  SPEAKER_01: My background is social sciences, and I have a certification for family life education.
• 0:30
  SPEAKER_01: So I look forward to sharing those with you throughout the podcast.
• 0:34
  SPEAKER_01: We're going to have lots of fun.
• 0:36
  SPEAKER_01: As you tune in each week to become authentically you, you're going to look at the ways that you can be your authentic self and be intentional with yourself.
• 0:47
  SPEAKER_01: You'll laugh, you'll cry, and you're going to finish each episode being motivated to live your life more authentically.
• 0:54
  SPEAKER_01: But in these specific episodes, we are going to have a special co-host, and we're going to let her introduce herself.
• 1:03
  SPEAKER_00: Hey, my name is Ashley Guerin, and I'm the University of Georgia Family and Consumer Sciences Extension agent for both Candler and Evans counties in the southeastern part of the state of Georgia.
• 1:14
  SPEAKER_00: I'm excited to be here today, and I have a background in nutrition from an education standpoint, and then also from a community standpoint.
• 1:22
  SPEAKER_00: And this is something I'm super passionate about, and I'm excited to work with Becca to talk more about being intentional in the food that you choose and the things that you put into your body.
• 1:36
  SPEAKER_01: Hello guys and welcome back to the Stacked Intent Podcast.
• 1:40
  SPEAKER_01: I am Becca, and we look forward to giving you some tips and tricks on intentionally stacking your life.
• 1:46
  SPEAKER_01: Today we're going to be talking about non-negotiables in your nutrition.
• 1:51
  SPEAKER_01: We're going to do this with our co-host Ashley.
• 1:53
  SPEAKER_01: So let's get started with what are the objectives that we hope people walk away with after our conversation today.
• 2:01
  SPEAKER_00: Today we're going to talk about the importance of water as part of a healthy lifestyle.
• 2:06
  SPEAKER_00: We'll also talk about the importance of protein in your diet, and then we'll finish up with talking about eating more fruits and vegetables.
• 2:13
  SPEAKER_01: Let's get started.
• 2:15
  SPEAKER_01: What is water and why is it non-negotiable?
• 2:22
  SPEAKER_00: Well, water is what we consider to be a non-negotiable for a healthy lifestyle.
• 2:27
  SPEAKER_00: So, first of all, um, just to define non-negotiable, if you're not familiar with that term, non-negotiables are things that you refuse to compromise on.
• 2:36
  SPEAKER_00: So these can be things that you decide that you're going to implement as part of a new lifestyle, or maybe things that you want to keep in your lifestyle, even if you're making changes or adjustments elsewhere.
• 2:48
  SPEAKER_00: So water is one of those things that our body, whether you like it or not, has to have.
• 2:54
  SPEAKER_00: So essentially, our body tells us, tells us that it's a non-negotiable for our function.
• 2:59
  SPEAKER_00: So our body uses water for so many different important functions, and it makes up between 50 to 70% of our body weight.
• 3:07
  SPEAKER_00: So that's a lot of water.
• 3:09
  SPEAKER_00: And our bodies literally depend on it to survive with every cell, tissue, and organ requiring water to work properly.
• 3:15
  SPEAKER_00: So we have to have it, meaning that it absolutely is a non-negotiable.
• 3:21
  SPEAKER_00: So it gets rid of waste through urination, perspiration, bowel movements, all those fun things.
• 3:26
  SPEAKER_00: And it also helps to keep our body temperature normal.
• 3:29
  SPEAKER_00: So it lubricates and cushions our joints, protects sensitive tissues.
• 3:34
  SPEAKER_00: And if you don't have enough water, you can become dehydrated and experience headaches or fatigue due to the fact that your body just doesn't have enough to support all of its functions.
• 3:43
  SPEAKER_00: So needless to say, water, whether you like it or not, has to be a non-negotiable for all.
• 3:49
  SPEAKER_01: That is so true.
• 3:50
  SPEAKER_01: And it also you can't go from consuming a certain quantity of water every day to changing that over like a weekend.
• 4:00
  SPEAKER_01: So, like if you do it throughout the week, you consume a certain amount, and then on the weekend you don't consume quite as much.
• 4:06
  SPEAKER_01: Your body's not gonna know what to do because you have now trained your body to expect three 64 ounce bottles of water, and then you go to not drinking that, you're then not gonna, you're not gonna have the same, your body's gonna start going back on you going, excuse me, excuse me, I need more water.
• 4:29
  SPEAKER_00: Yeah, so your body's gonna tell you what it needs.
• 4:31
  SPEAKER_00: Um, so it's a little bit easier on the front end if you just go ahead and plan to to give it those things before before your body has to respond in that way.
• 4:44
  SPEAKER_01: What's the good news to this?
• 4:45
  SPEAKER_01: How are there some tips and tricks on helping us be able to drink more water?
• 4:51
  SPEAKER_00: So the good news is that there are some tips, and some of these can be can be microhabits.
• 4:58
  SPEAKER_00: So we've we've kind of used this term before.
• 5:01
  SPEAKER_00: The microhabits are just small, simple habits that build up to help you reach a goal.
• 5:06
  SPEAKER_00: And one of these microhabits is just carrying a water bottle with you wherever you go.
• 5:10
  SPEAKER_00: And this may seem simple, but it always helps to make sure that you have an opportunity to stay hydrated and that you can refill it as you need to.
• 5:19
  SPEAKER_00: Another would be to use fresh fruit or maybe some sugar-free water flavors to add some variety to help make hydrating more enticing.
• 5:28
  SPEAKER_00: So some people just don't like water, and I get it.
• 5:30
  SPEAKER_00: So they're just when we talk about water consumption a lot, um, people say they struggle with it because they just they don't like the taste of water.
• 5:39
  SPEAKER_00: So to combat that, um, you can actually use fruits in your water too and make a fruit-infused water.
• 5:46
  SPEAKER_00: I know you and I made a like a watermelon mint water before, which was super good.
• 5:51
  SPEAKER_00: But there's also foods that are high in water that will contribute to your daily intake.
• 5:56
  SPEAKER_00: So think about like strawberries, watermelon, lettuce, cucumbers, and more.
• 6:01
  SPEAKER_01: Yeah, and that that can so it can just simply be what a snack is can help give you some more water within what your your day is.
• 6:10
  SPEAKER_01: And carrying around a water bottle, it makes you think about it.
• 6:14
  SPEAKER_01: It makes you not just go, oh, I'm not gonna drink anything, but it makes you really think about, oh wait, I need to be drinking this, and then I need to be able to refill it.
• 6:24
  SPEAKER_01: So it really helps provide a reminder.
• 6:28
  SPEAKER_01: I mean, you can also get water bottles that give you reminders or ones that have the marks on here's how much you should be drinking by nine o'clock in the morning, by noon, by so it all depends on what method works the best for you.
• 6:42
  SPEAKER_01: I don't like the ones that are that big because then you're carrying around like a giant thing.
• 6:47
  SPEAKER_01: I prefer a cup or my yeti that's only like 32 ounces.
• 6:51
  SPEAKER_01: So you have to find the water bottle that matches what you want.
• 6:56
  SPEAKER_01: And then when you add flavors in, you can have a pitcher in your fridge that's ready with infused water.
• 7:03
  SPEAKER_01: But you have to make sure that other people know that and you don't just give it to people because where I was last week, they had the pitchers and they had infused waters, and there were some people that tried to fill up their water bottles and didn't realize that it was an infused when they tried to drink it.
• 7:19
  SPEAKER_01: So you don't necessarily want it to be a surprise that it's an infused flavor, but infused can sometimes it just changes it up from being bland, but then it helps you not necessarily want the sugary sweet of a soda or uh sugary sweet coffee.
• 7:37
  SPEAKER_01: So it's really looking at it that way.
• 7:39
  SPEAKER_01: And we need more water than you think.
• 7:42
  SPEAKER_01: How much water do we typically need in a day?
• 7:46
  SPEAKER_00: Well, you've probably heard that you need eight, eight-ounce glasses or 64 ounces.
• 7:52
  SPEAKER_00: Um, however, truthfully, women actually need closer to 91 ounces, and men need closer to 125.
• 8:00
  SPEAKER_00: So, so it's a lot more um than than previously thought, but this is for optimal hydration and to support your daily function.
• 8:09
  SPEAKER_00: So if you're just drinking the eight, eight-ounce glasses of water, um, you may not actually be getting enough for what your your daily needs are.
• 8:17
  SPEAKER_00: And of course, this is gonna fluctuate or vary depending on like your activity level and um maybe some like medications that you're on and things like that.
• 8:27
  SPEAKER_00: So diuretics can have a have an effect on your water levels.
• 8:31
  SPEAKER_00: So if you are taking medicines that have a diuretic effect, or if you're drinking a lot of coffee, um, you need to replenish that water supply too.
• 8:39
  SPEAKER_00: So so actually aiming for 91 ounces for women and 125 ounces for men is is better than that 64.
• 8:50
  SPEAKER_01: And really, if you're starting and you're having to slowly increase your water, start where you are and then increase it over time and increase it by incorporating it into some habits.
• 9:03
  SPEAKER_01: And acquiring water and take throughout your day, it just is gonna help you with your function and support your body.
• 9:11
  SPEAKER_01: So it's it's important for your body.
• 9:13
  SPEAKER_01: And remember that you can do that through drinking water, through the fruits and vegetables uh that are higher in water because our our brains and our organs and our body needs water to function.
• 9:27
  SPEAKER_01: It's not really an option.
• 9:30
  SPEAKER_01: So we're gonna hop into talking about protein.
• 9:33
  SPEAKER_01: Why is protein a non-negotiable in our lives?
• 9:38
  SPEAKER_00: So your diet provides um, or you have to provide protein in your diet, which is important for support for bones, muscles, cartilage, and your skin.
• 9:48
  SPEAKER_00: Um, you may typically think about like bodybuilders or weightlifters that are trying to bulk up, eating a lot of protein, but everyone needs protein and needs to make it a priority because it plays such an important role all throughout your body, even down to your blood cells.
• 10:02
  SPEAKER_00: So, protein is used to make enzymes, which do actually aid in digesting food and making new cells and body chemicals.
• 10:10
  SPEAKER_00: It's also important for building and repairing tissues and hormone regulation.
• 10:15
  SPEAKER_00: So, protein does so much, which is why we have to make it a priority in our diet, so that way we are not missing out on supporting all of those different functions.
• 10:24
  SPEAKER_00: So, incorporating more protein into your daily routine doesn't have to be difficult.
• 10:29
  SPEAKER_00: So, but I do feel like if I were trying to grab a snack or if I were trying to plan a meal, um, you know, protein is something that is sometimes a little harder to figure out or harder to come by, like if you're trying to grab something quick.
• 10:44
  SPEAKER_00: Um, but it comes in so many different sources that it's a little easier to have variety.
• 10:51
  SPEAKER_00: So you don't have to eat, you know, a piece of meat to get your protein in for the day or for that meal.
• 10:56
  SPEAKER_00: Because an example would be like Greek yogurt.
• 10:59
  SPEAKER_00: So it's high in protein, it's also a great choice to eat with berries for breakfast or maybe a midday snack.
• 11:05
  SPEAKER_00: Of course, your meat sources are going to have high amounts of protein, but it's also recommended to choose lean sources of protein like chicken, turkey, or fish, and you want to limit your intake of saturated fat.
• 11:18
  SPEAKER_00: So, what are some ways that you can think of Becca to add protein into a meal that maybe wouldn't typically have have a protein source?
• 11:25
  SPEAKER_00: But how can you pack a protein punch in in maybe a snack or a meal?
• 11:30
  SPEAKER_01: In a snack, you could do it by eating something like boiled eggs and maybe even edamame, because that would give you a carb, but also a little bit of protein, and it's not processed.
• 11:44
  SPEAKER_01: It's the less processed you can go in your food, the wholer it can be, the better it's truly gonna be for you.
• 11:51
  SPEAKER_01: You can do it that way, you can do it through some seeds, almonds, uh Greek yogurt, like you've talked about, cottage cheese is also another option.
• 12:01
  SPEAKER_01: Have my mom and dad do cottage cheese with sunflower seeds on it.
• 12:05
  SPEAKER_01: And so that's a great source of giving yourself some protein.
• 12:08
  SPEAKER_01: So it's really just finding it as a more finding it with less process, trying to find things that don't have much refined sugar in it.
• 12:17
  SPEAKER_01: I mean, if you're gonna do something like peanut butter, try to find one that doesn't have a ton of sugar at it because that's where you start to lose the benefit of something, is when you start to gain things like effular process added sugars, at adding fillers.
• 12:34
  SPEAKER_01: So finding the wholer your protein is, the better it can be.
• 12:38
  SPEAKER_01: I know boiled eggs and adamami are one of my favorite snacks.
• 12:42
  SPEAKER_01: Okay, okay.
• 12:44
  SPEAKER_00: Um, another example would be like you like you said, the the boiled egg, but like if you have a salad.
• 12:49
  SPEAKER_00: Um, so if your salad doesn't come with protein or meat, um you could easily add like a packet of tuna or like you said, a boiled egg to it.
• 12:58
  SPEAKER_00: Um or if you're looking for a quick snack, you can have some sliced turkey with cheese and fruit.
• 13:04
  SPEAKER_00: So both of those are or all of those are exit are easy examples of how you can get some additional protein in your day, um, as well as the ones that you mentioned too.
• 13:13
  SPEAKER_00: So your protein needs are going to vary depending on your age, your gender, your physical activity level, and also your body weight.
• 13:20
  SPEAKER_00: So the general recommended dietary allowance is about 0.36 grams per pound of body weight.
• 13:27
  SPEAKER_00: But that would be the minimal amount needed to maintain your health and not for not for any particular performance or growth goals.
• 13:34
  SPEAKER_00: So again, if you are an athlete and you're thinking about like building more muscle and replacing or repairing the muscle fibers that get torn whenever you're exercising or or trying to put on more muscle, you're gonna need more protein than that.
• 13:50
  SPEAKER_00: But generally about 0.36 grams per pound of body weight.
• 13:54
  SPEAKER_00: So if you just Google it, like protein calculator, um the I think it's the DRI website, um, the dietary recommended or daily recommended intakes, that will actually do the you can calculate based on your activity level, um, your gender, and your weight.
• 14:13
  SPEAKER_00: So it's kind of cool.
• 14:14
  SPEAKER_00: I did mine yesterday, and mine would be I need about 51 grams of protein per day based on my weight, activity level, age, height, all those things.
• 14:31
  SPEAKER_01: The World Health Organization says the lowest would be 58 grams of protein a day.
• 14:38
  SPEAKER_01: And from the American Diabetes Association says it would need to be 70 grams of protein a day.
• 14:48
  SPEAKER_01: Interesting.
• 14:51
  SPEAKER_00: So yeah, it's it's obviously different, and the the formula there is not gonna be foolproof, but honestly, as long as you're trying to get as much protein, um, not as much protein as you can, but trying to incorporate healthy sources of protein throughout your day um while following appropriate portion sizes and things like that, then you're then you're gonna be okay.
• 15:14
  SPEAKER_00: Um, if you are interested in trying to put on some more muscle or like performance or protein for performance enhancement, then then maybe talk to a registered dietitian or a sports nutritionist to see about getting some additional advice on that.
• 15:31
  SPEAKER_01: I'll link that calculator in the show notes.
• 15:33
  SPEAKER_01: That's kind of cool.
• 15:35
  SPEAKER_01: So that's interesting.
• 15:37
  SPEAKER_01: And it really, this is where it's interesting to me to think about of when we sit down and we're gonna have a family meal together.
• 15:46
  SPEAKER_01: The food that I need is not necessarily gonna be the same food that everybody else at the table needs.
• 15:52
  SPEAKER_01: And so when you're serving plates, if you serve for everybody, everybody's plates may not look the same.
• 15:59
  SPEAKER_01: Because if you have a two-year-old, it's gonna need to look different than myself does versus what my husband's does.
• 16:07
  SPEAKER_01: So I think that you have to, I think that's sometimes where we might make some mistakes of everybody's plate needs to look the same, everybody needs to clear their plate, but that's where some of it needs to happen.
• 16:21
  SPEAKER_00: Yeah, definitely.
• 16:22
  SPEAKER_00: And then too, it just it doesn't when you look at like your your grocery bill, so if you're going to purchase um meat, that oftentimes is going to be the most expensive thing that's on your your grocery bill or on your receipt.
• 16:35
  SPEAKER_00: However, when if you incorporate more plant-based sources of protein, oftentimes those are less expensive.
• 16:42
  SPEAKER_00: Um, while our main proteins do come from meat or are typically animal products, plant-based sources of protein like beans, peas, nuts, and seeds offer different nutrient dense options and also provide protein.
• 16:56
  SPEAKER_00: Um, and like you said, like with the edamame, also some carbohydrates, but they also give us important vitamins and minerals that the body needs.
• 17:03
  SPEAKER_00: So more plant-based proteins help you to get more nutrient benefits by than just by eating meat alone.
• 17:10
  SPEAKER_00: So there's oftentimes less expensive.
• 17:14
  SPEAKER_00: Um you can prepare them in so many different ways, but they're more do they're nutrient dense too.
• 17:20
  SPEAKER_00: So they're giving you different vitamins, minerals, protein, and oftentimes carbohydrates too.
• 17:25
  SPEAKER_01: Which is so very important.
• 17:27
  SPEAKER_01: The one thing I figured out with meat specifically is if you can figure it out locally and sourcing, like buying, so we buy my husband a quarter of a cow and it lasts him a year, but you have to remember he's the only one that eats red meat.
• 17:43
  SPEAKER_01: Um and we, I mean, he does use it for cookouts and stuff like that.
• 17:48
  SPEAKER_01: But when I did the calculations of, yeah, it's a large chunk at one time, but it costs us less than$70 a month for the meat that he eats all month long.
• 17:57
  SPEAKER_01: Well, if you think about that in perspective, that may be buying two or three steaks when you go into the grocery store.
• 18:04
  SPEAKER_01: So if you can source things in a larger bulk and you have to be able to store it.
• 18:10
  SPEAKER_01: I mean, our quarter of a cow has its own freezer so that it has its own space.
• 18:16
  SPEAKER_01: But sometimes it may be being able to find a different way of purchasing may help you be able to buy your meat and be able to have it sourced those ways.
• 18:29
  SPEAKER_01: Or even in a plant-based protein-wise, buying in bulk might help if the food's not gonna spoil and go bad.
• 18:37
  SPEAKER_00: Right, exactly.
• 18:39
  SPEAKER_00: Um, and also too, plant-based diets have recently um there's there's been a lot of research around its role in in cancer prevention.
• 18:50
  SPEAKER_00: So take a take a deeper look at that if you're interested um in in plant-based diets and their role in cancer prevention, but just know that that meat doesn't have to be your only source of protein.
• 19:03
  SPEAKER_01: And when you think about plant-based, you can be just as unhealthy eating plant-based as you can anything else.
• 19:09
  SPEAKER_01: So, like you have to really still look at it of are you eating a lot of processed or are you going for the whole foods that give you the plant-based diet?
• 19:18
  SPEAKER_01: Because there's just as much that is plant-based that you can go for that can be just as unhealthy, if not more unhealthy sometimes.
• 19:27
  SPEAKER_00: Yeah, a lot of junk.
• 19:29
  SPEAKER_01: Junk is there.
• 19:31
  SPEAKER_01: So instead of junk, let's talk about our topic three: fruits and vegetables.
• 19:35
  SPEAKER_01: Why should fruits and vegetables see be something that we make as non-negotiables within our eating style?
• 19:44
  SPEAKER_00: So, we as Americans do not consume enough fruits and vegetables, point blank.
• 19:49
  SPEAKER_00: So, in fact, about 90% of the US population does not meet the recommendation for vegetable consumption.
• 19:55
  SPEAKER_00: So, in general, women need two to three cups a day, and men need three to four cups a day of vegetables.
• 20:02
  SPEAKER_00: For fruit, women need generally one and a half to two cups, and men need two to two and a half cups per day, which I guess I like when I think about my daily diet, for me, that does not seem like a lot at all.
• 20:14
  SPEAKER_00: And especially when you think about like the portion size of what a cup is.
• 20:18
  SPEAKER_00: So um, like a medium apple would or medium piece of fruit would consider would be considered like a serving of fruit.
• 20:26
  SPEAKER_00: Um, and I guess just because the way that I, you know, build my meals, it it's not hard for me to get fruits and vegetables.
• 20:36
  SPEAKER_00: But um for for some people, that may seem like a lot of fruits and vegetables to consume, especially if they're not used to eating them.
• 20:43
  SPEAKER_00: But there's so many different ways to add fruits and vegetables to the meals that you're already eating to make them more nutrient dense.
• 20:50
  SPEAKER_00: So an example would be to add like a serving of peppers or maybe romaine lettuce to a burrito bowl, or adding zucchini or extra onions or spinach or tomatoes to spaghetti, which we do that a lot with if I make my own spaghetti sauce, like I'll put um Greek yogurt in it to make it a little more creamy, and then I'll also add zucchini, I do onions, um spinach, and then extra tomatoes too to my spaghetti sauce.
• 21:15
  SPEAKER_00: So I love it.
• 21:16
  SPEAKER_00: Lots, and then we eat it on um spaghetti squash instead of noodles, so lots, lots of veggies there.
• 21:22
  SPEAKER_00: But to add more fruit to your daily routine, you can add a serving on top of oatmeal, on top of cereal, yogurt, or even salads because it's naturally sweet.
• 21:32
  SPEAKER_00: And it can also be eaten after a meal in place of dessert, or maybe in between meals as a snack.
• 21:38
  SPEAKER_00: So fruits and vegetables both can be enjoyed fresh, frozen, or canned.
• 21:42
  SPEAKER_00: Um, and there's so many different ways that you can prepare them and enjoy them.
• 21:46
  SPEAKER_00: So really the possibilities are endless.
• 21:50
  SPEAKER_01: They are, and I think that you said something because from vegetables, if you're gonna eat out at all, vegetables seem to be one of the hardest things to be able to consume.
• 22:00
  SPEAKER_01: Just because the availability of them is just crazy.
• 22:04
  SPEAKER_01: That if it is available, it's going to be smothered in something.
• 22:09
  SPEAKER_01: But you said something that's important to how you're able to consume it all.
• 22:13
  SPEAKER_01: You plan it.
• 22:14
  SPEAKER_01: And so sometimes that's what it is.
• 22:16
  SPEAKER_01: It takes being able to plan where you're going to have some of these vegetables and fruits within your day.
• 22:23
  SPEAKER_01: Because I know for me, sometimes I can struggle to have that three cups of vegetables in a day because it's like, okay, I'm doing great.
• 22:30
  SPEAKER_01: Oh, wait, really?
• 22:31
  SPEAKER_01: I need a little bit more.
• 22:33
  SPEAKER_01: But I found that when I plan it better, I'm going to be more successful at getting it in throughout my day.
• 22:41
  SPEAKER_01: Fruits, I have no problem.
• 22:42
  SPEAKER_01: Honestly, fruits, I can over-consume those sometimes.
• 22:46
  SPEAKER_01: But I'm not going to over-consume vegetables.
• 22:49
  SPEAKER_01: They seem to be a little harder for you to consume, especially when you start looking at what counts as a vegetable.
• 22:55
  SPEAKER_01: Like when I talked about edamame, yeah, it can be a vegetable, but it also counts more as a carb or a potato.
• 23:02
  SPEAKER_01: A potato, it's a vegetable, but it's a starchy one.
• 23:06
  SPEAKER_01: So like you also have to consider what are those vegetables that you're counting to make sure that you are getting some of those that are going to give you some of the benefits, not just a carbohydrate.
• 23:18
  SPEAKER_01: Even though it's a clean carbohydrate and it's great for you, you still might need to evaluate if you're having potatoes as your vegetable every meal, that's not really meeting that vegetable recommendation that you need in the day.
• 23:31
  SPEAKER_01: Same as fruit.
• 23:33
  SPEAKER_00: And also eating a variety of different fruits and vegetables.
• 23:36
  SPEAKER_00: So having different colors is going to give you the best benefit because you're going to get more nutrients that way.
• 23:43
  SPEAKER_00: So like dark leafy greens have different vitamins and minerals than like your reds and orange fruits and vegetables do.
• 23:49
  SPEAKER_00: So in order to get vitamin K, you're going to eat dark leafy greens.
• 23:53
  SPEAKER_00: In order to get more vitamin A and vitamin C, you're going to need to eat like reds and yellows and oranges.
• 23:58
  SPEAKER_00: So it really does make a difference when you eat a variety or eat a rainbow of fruits and vegetables.
• 24:05
  SPEAKER_00: So that way you're getting the most benefit.
• 24:08
  SPEAKER_00: And eating a colorful plate can really help you to reap the most.
• 24:13
  SPEAKER_01: Very true.
• 24:14
  SPEAKER_01: So why are fruits and vegetables important to our daily eating?
• 24:19
  SPEAKER_00: So if we didn't have them, then we could potentially have like a nutrient deficiency.
• 24:26
  SPEAKER_00: So they all have different vitamins and minerals that are that our bodies can't live without.
• 24:31
  SPEAKER_00: So which is why they are a non-negotiable.
• 24:34
  SPEAKER_00: So just like water, like our body, our body has to have it.
• 24:37
  SPEAKER_00: And then the same thing with fruits and vegetables.
• 24:39
  SPEAKER_00: They have different vitamins and minerals that our body has to have.
• 24:42
  SPEAKER_00: So that's why they need to be considered a non-negotiable.
• 24:44
  SPEAKER_00: And without these different nutrients, we'd be subject to all kinds of diff deficiencies that can have dangerous effects.
• 24:51
  SPEAKER_00: And I read, I guess it was yesterday, that scurvy, like the old sailor's disease, is apparently making a comeback, which I think that there's literally been like two people that have been diagnosed with scurvy, and one was like in Canada.
• 25:07
  SPEAKER_00: And I think one of mine, one might have been in like the UK, but um that scurvy is coming back because of the lack of um vitamin C.
• 25:17
  SPEAKER_00: It's crazy.
• 25:20
  SPEAKER_00: That used to be an issue with sailors on ships because um they were not able to get like fresh produce and um you know when they were out at sea for a long time.
• 25:30
  SPEAKER_00: So, but like that's crazy that that would be coming back.
• 25:34
  SPEAKER_00: Because you would think that we have we have so many opportunities for access now.
• 25:40
  SPEAKER_00: Um but I mean it can still come back.
• 25:45
  SPEAKER_01: Well, and you have to think about it of what exposure are you giving?
• 25:49
  SPEAKER_01: Like, if you have kids, do they have quick access to crackers and snacks and things like that?
• 25:57
  SPEAKER_01: Or do they have quick access to some fruits?
• 26:00
  SPEAKER_01: And so that's where that planning can come in play of like, okay, you buy a bag of grapes and you go ahead and wash them and you get them ready and you have them in a bowl that makes it easy to access them throughout the week.
• 26:12
  SPEAKER_01: So it's going ahead and planning and act.
• 26:15
  SPEAKER_01: Sometimes access is what makes the difference of what's happening within that of how you're eating and getting those fruits and vegetables in your day.
• 26:28
  SPEAKER_01: So it's finding ways to do it.
• 26:31
  SPEAKER_01: And a lot of us, some of us do have trouble with access of what fresh fruits and vegetables look like, but a lot of times you can find it somewhere, you can find it in the grocery store, you can find it in a farmer's market.
• 26:44
  SPEAKER_01: I mean, one of my favorite things to do is to buy strawberries during strawberry season because I just really don't like them any other time.
• 26:51
  SPEAKER_01: They just don't taste right.
• 26:52
  SPEAKER_01: But that's just my personal opinion.
• 26:54
  SPEAKER_01: But I buy them, I buy way more than you should for one person in the months of like from March to May when they're fresh and at their peak season, and then I freeze it.
• 27:05
  SPEAKER_01: So like I live off of them for the rest of the year, which is why I need a big freezer.
• 27:09
  SPEAKER_01: Small freezers don't work well for me, but I freeze it, process it, slice.
• 27:15
  SPEAKER_01: I do them in different so like I slice some of them, I cube some of them, I just leave some of them whole, and then I use it all year long.
• 27:23
  SPEAKER_01: And so it's figuring out what your favorite fruits and vegetables can be, that can also help you be able to make it a non-negotiable because then you're excited to eat it.
• 27:32
  SPEAKER_01: You're not just dreading what you're eating.
• 27:35
  SPEAKER_01: Because I believe that food should be fun.
• 27:37
  SPEAKER_01: I don't believe it should just be seen as fuel for your body, even though that's what it is.
• 27:42
  SPEAKER_01: It still should have some fun aspects to it.
• 27:45
  SPEAKER_00: I definitely have a vivid memory of us at a um a fax update one time and you had a pint of strawberries, and I guess we had maybe you had ordered them and Caleb brought them, somebody brought them, and you just sat there and you just ate your strawberries just during the meeting.
• 28:04
  SPEAKER_00: I think you ate the whole pint.
• 28:06
  SPEAKER_01: Probably.
• 28:07
  SPEAKER_01: You know, my family doesn't trust me besides strawberries because when I was like six or seven, not very old, we were on our way to the beach for one of my dad's meetings, and we stopped.
• 28:21
  SPEAKER_01: There's a farmer's market on your way down to Gulf Shores from Montgomery, and we stopped at the farmer's market, bought a flat of strawberries.
• 28:30
  SPEAKER_01: And if you don't know what a flat of strawberries is, it's like you know, the little squares they come in.
• 28:36
  SPEAKER_01: So I guess that would be the pines, and it probably was 16 of those, like how it's laid out on that.
• 28:43
  SPEAKER_01: By the time that we got to the hotel, which was only 30 minutes down the road, I had eaten half of the flat of strawberries, and there and the back window was like just cracked open, and I just like tropped the stems out of the window, so there's a streak of red down the even to this day, my family will not let me.
• 29:05
  SPEAKER_01: And I mean, you're talking about 20 plus years later, my family still will not let me sit beside strawberries if they want to have them, or if I stop to buy them, I put them in the back because I'll sit there and eat them.
• 29:17
  SPEAKER_01: I won't even notice how many I ate until I get through them.
• 29:20
  SPEAKER_01: I'm the same way with peaches.
• 29:21
  SPEAKER_01: I just like peaches peeled.
• 29:22
  SPEAKER_01: So find what fruit you like.
• 29:24
  SPEAKER_01: That's why I say I can easily, easily overeat on fruit.
• 29:29
  SPEAKER_00: That's funny.
• 29:32
  SPEAKER_00: So today we talked about the importance of water as part of a healthy lifestyle.
• 29:37
  SPEAKER_00: It has to be a non-negotiable.
• 29:39
  SPEAKER_00: Talked about the importance of protein in your diet and making a variety of protein choices also non-negotiable.
• 29:47
  SPEAKER_00: And then lastly, we talked about the importance of eating more fruits and vegetables.
• 29:50
  SPEAKER_00: Your body has to have it.
• 29:52
  SPEAKER_00: So whether you want it to be or not, it is a non-negotiable to have more fruits and vegetables in your diet.
• 29:57
  SPEAKER_00: So when it comes to setting those non-negotiables for your nutrition, it doesn't have to be complicated.
• 30:04
  SPEAKER_00: The focusing on adequate water intake, incorporating a variety of proteins, and eating your fruits and veggies are a great foundation for a healthy diet.
• 30:13
  SPEAKER_01: Thank you guys for joining us, and we look forward to seeing what you incorporate in as some of your non-negotiables as you set your nutrition goals for the year.
• 30:24
  SPEAKER_01: That brings us to the end of this episode of Stacked Intent.
• 30:29
  SPEAKER_01: If you love this episode as much as I did, head on over and rate and subscribe so you will never miss an episode.
• 30:37
  SPEAKER_01: New episodes are gonna be dropped on Thursdays.
• 30:40
  SPEAKER_01: Until then, this is Becca, and don't forget, enrich your life by being intentional.
• 30:48
  SPEAKER_01: This podcast was created, produced, and recorded, and edited by Stacked Integ.