What do you do when you have a bucket list of things you want to do in life, but you're constantly being held back by your health struggles?
You know that eating more whole plant foods is key for preventing and even reversing disease naturally, but how in the world do you do that in a way that's enjoyable AND that will last?
Well, that's what this 9 part series is all about! 🎉 Each part of this series builds upon the next, so if you haven't heard parts 1-5 go back and catch those first, and we'll be waiting right here for you. ;)
Today we're discussing the importance of building a well-balanced plate.
At this stage, it's important to learn things like how to get enough protein, the truth about protein combining, and the simple ways to tell if you are getting the right nutrients, carbs, and fats.
We're also talking about how to lose weight naturally and calorie density too.
Getting healthy and building a balanced plate doesn't have to include dieting math like keeping up with points, macros, grams of this and grams of that, or portion control either. In fact, it shouldn't!
If you want to achieve lasting results, you have to find a way of eating whole food plant based that you enjoy long term....And THAT's what we're all about!
Because what we know is this..
You need to know ways to get more fruits, vegetables, whole grains, nuts, and seeds that are simple and delicious so you can find Plant Based Joy! 🎉
Welcome to Plant Based 2.0!
Building an energy filled life you love is about sooooo much more than getting a bunch of new recipes. Sure, you need some great ones of those. But what you really need is a proven system that brings lasting change, and that's why we created The Power On Plants Success Path. And inside this 9 part series we're walking you through each step to help you build a full life you absolutely love.
We're beyond excited for you, because It's your time to thrive! 🎉
Get your copy of the Power On Plants Cookbook Bundle today!
Hey there, Sunshine. Welcome to the Power On Plants Podcast, where your host, Jarrod and Anita Roussel and we're absolutely head over heels for whole plant foods, and helping you navigate this incredible plant based journey. That's because our lives have been completely changed by plant based goodness, we used to struggle everyday with excess pounds and low energy, vascular disease, joint pain and lack of sleep, just to name a few. And even though we're medical professionals, we still weren't getting practical answers that actually worked. So we dug into the research, we started living what we learned. And now we both of our lives back. And that's what we want for you to the truth is you can do this, and it's not hard, you just need a way that will bring real and lasting change. And that path, it has to be simple and enjoyable. And it's got to be delicious, too. So are you ready to live your life to the fullest, then you're in the right place, because Living without limits. That's what power plants is all about. So pull up your chair, grab a matcha latte, and let's get started. Well, low sunshine, we're so glad to have you with us today on power on plants podcast, we are in the middle of a nine part series on how to heal your body with whole plant foods. So you can live a full and productive life that you absolutely love. You know, it's really hard when you're wanting to live a life and you've got all these dreams and all these goals, all these things you want to do memories you want to make people you want to see places you want to visit visit visit. Basically just a bucket list of things you want to accomplish in your life. And you're held back by your health struggles, whether it's weight, pain, fatigue, vascular disease, it could be any number of things. But we get how that feels because years ago chaired in our in a similar situation where we were battling our health and we didn't know what to do. And we piece by piece figured it out with research and learning and just implementing one step at a time. And so we put together the success path that shows you strategically research backed ways to improve your health so that you can feel betterJarrod:
if you're just now joining us and this is the first time you ever been to the power on plants podcast, I want to let you know that we're actually in the middle of a series here. And we want you to go back and start at episode 119. Where that is the very start of the healing with whole plant foods series that we're doing right now. We're actually on step number six,Anita:
right, so you want to be sure not to miss those first five parts of the series, because each one builds on the next. So today, we're talking about step four of the success path. And that is the plate learning to find a beautiful balance on your plate. And this is a super important part of finding plant based joy and being able to heal because you've got to know how to get the plate right. You know the last episode, we talked about food, getting the food right, and we're going to talk about food with the plate. But this is more about finding the right balance. So what are some of the things that you would need to know on your plant based journey? If you want to find success that would go under this category of the plate. These are the things that you need to know things like color, we're going to look at balancing color on your plate. So what's there all the time, you know, what do you notice the most color app do you have a mostly white plate, you know is your plate mostly just green.Jarrod:
And there's nothing wrong with any one of those. But if that's all you eat, so like if it's a plate fill full of white, you have potatoes, you have rice, you have other starches, and that's not bad, but you need more and like with greens, like if you had a plate full of kale, well that's great. But you may get bored with it and you still would be missing out on a lot. And we love kale I mean no disrespect to wait at 10 But if that's all you ate, then you probably be getting tired ofAnita:
it and you're going to be hangry because that's not going to stick to your exactly you're notJarrod:
going to have that that beautiful balance that we talked about. And then you're going to miss out on your favorite color the purples,Anita:
love it and you know love purples because that's something that a lot of people don't think about how ask yourself how much purple is generally on my plate and start looking at that. If you don't have purple start bringing in some of those beautiful burgundy colored feeds. Some of our favorites are purple one of our very favorites is purple cabbage, I put in an almost everything I cook now and there's so many wonderful ways that you can do that. But find those purple foods that you don't need a lot of and get them into your life. So this is color this is how you do it. And we just talked about one, maybe two colors, look at all the different colors and start mixing those in because the colors give you a signal of what nutrients are in the feed. All whole plant foods have great phytonutrients but certain colors have more of certain nutrients than others. So when you get a good mix, you're going to also ensure you're getting exactly more than nutrients. To all of the different beneficial things, so you don't have to worry so much about, oh, I'm gonna have to memorize this list of which foods have the most vitamin A and which foods have the best, or the best resource of, or source for me to get like a vitamin A, because I need that. And so you're been spend all your time, a lot of times trying to memorize these lists of which foods to eat for weight loss, which foods to eat for this and that. And the truth is, if you get a balanced whole food, plant based lifestyle, or whole food plant base plate, and you know how to do that, with some of these ways that we're going to be sharing with you today, everything becomes so much easier, you're not having to memorize all these lists, or try to remember grams of this nutrient or grams of that. I mean, it literally did everything you need. If you do that, absolutely. And there are a couple of nutrients that you want to be more aware of, especially as you age, whether you're eating whole foods plant based or not. And so we teach about those as well, we've talked about them on some previous episodes, I go there, but I know we don't have time today, just because we've got so much to cover, and I want to get I want to stay on the plate. So we talked about color, you know, that's one of the things for balancing your plate. And now, five foundational feeds. I mean, these are critical. We've done whole episodes on the five foundational foods. So you probably know what those are. See if you can say them with us. That vegetables, veggies and fruits and whole grain grain I love those. And nuts and seeds, nuts and seeds. And what else legumes legumes, beans, peas and lentils. So the legumes, so usually you're looking at 25% for each. And then the nuts and seeds you just kind of add on. But we forgot one of our our most fate. Well, the only favorite bonus actually, it's our categories, our bonus category, we love it, because it makes it so delicious. It's the herbs and spices and spices ramps up the flavor. Well not only that, it ramps up that inflammation fighting the immune boosting properties of every meal. So if you're not getting a lot of those, you've got to find more ways to get those really doingJarrod:
yourself a disservice one for flavor. But then you mentioned the inflammation, but some of them will have antibacterial properties, antiviral properties, right. So I think that because as a whole in our society, we don't get enough of those. And we may be getting synthetic flavors that kind of mimic that we're losing all those added health benefits.Anita:
And then we talk about easy ways like this. These are the things you want to know, what are the easy ways to get more of the foods that are missing? So we talked about the foods that might be missing on your plate, one of them might be leafy greens, maybe your plate doesn't look green? How can I get more of those greens into my life on a regular basis, in a way that's going to make me feel good, but then I'll also enjoy eating. So you need ideas for how to how to do that, like what types of meals you would eat those in? And then how do you make those meals tastes really good by bringing in the flavor profiles, some of the things we talked about in the last episode. So if you haven't heard episode number five, go back and listen to that. But I want you to know Jared and I have made you a resource that we're offering for free right now. It is chock full of ways to get more leafy greens into your life. So go right now to power on plants.com forward slash leafy green secrets. Okay, so that's power plants.com forward slash leafy greens secrets, and grab your copy of that free resource because it's gonna give you 15 Really great ideas. And this is kind of the tip of the iceberg. But it really is a lot of great ideas as well, because it's things you don't normally think of, like how do people that eat greens every day? Get them? I mean, are they just grabbing them out of the bag and eat and I'm playing? Well, sometimes it's good. But there'sJarrod:
always prefer it that right. And I know what some of the ways that we eat it, we kind of sneak it in on ourselves, meaning we know we put it in there. But once it's in a dish, you don't really notice it or taste it because it doesn't overpower the flavor. So you're getting all the nutrition, but you're still enjoying a lot of your old favorites.Anita:
When somebody had things you just like I didn't grow up in the South putting a lot of greens in my different meals. So I had to really stretch myself to come up with a lot of these ways. And once we started doing it, now we can't imagine not because it just boosts the nutrition so much. It adds a depth of flavor. But there are things you just don't think about, you know, adding these greens to things like I'll just give for one example chili, I mean he thinks about putting chopping up kale, really fun and putting in your chili. But if you're popping some instant pot, Instant Pot chilling in there and you're making a really fast meal. Chili is one of the easiest ways because especially if you start with dried beans, you're going to cook it for around an hour to get your dried beans cooked in the chili. And then you load it up with those purples like that purple cabbage cut really tiny into little squares and you're gonna cut and you think that takes along but it only takes a few minutes if you know how right and then you're gonna chop your greens really fun and there's a ton of different ways that you can save time and do that and you're In a pilot, I mean, just pilot fullJarrod:
load in there. And if any of you remember Ron co Ron Popeil and all of his different appliances, there was one in particular it was, it was like a little tiny convection oven. You throw all that stuff in the Instant Pot and you and you set it and forget it and you walk away. And then an hour later, it's it's just almost like an illusion there. This, you put a bunch of beans in there. And then Whoa, you take the lid off, and there's chili in there. How'd that happen? It's amazing,Anita:
right? But the flavors are incredible. And we would never eat the amounts of greens. We made it if we didn't use these 15 ways of getting more greens than normal. AndJarrod:
what is interesting is that when we started increasing the amount of greens that we got, we did actually notice a difference. A big difference. I would say that I noticed that as far as weight loss, which, at the time when we started it. I didn't have a lot to lose, but there was still a little on me.Anita:
Well, I mean, obviously we had plenty delays because we together we lost 50 pounds. Yeah, right. And we look back at pictures even today, evenJarrod:
today picture Yes, I saw a picture and I thought, wow, I didn't realize I was ever that size.Anita:
Well, we had just cleaned out your car. And you had found in your glove compartment. There was old ID badge. Yes. An ID picture on it. All right. Oh, my goodness, I had that he used to wear it to work. And we looked at it and said, Wow, you look very different. You don't realize it though? No. But I mean, reallyJarrod:
just I'm probably right now 35 pounds lighter than I was in that photo.Anita:
But what you do I mean, did you just have to starve? Did you have to count calories? Did you have a portion control? Surely couldn't go on it right?Jarrod:
No, none of that man. But I will say that when we added green because it was almost like we got down to a set point. And then when we started adding the greens, at least for us, it did seem like that there was additional improvement in that realm. But also with health and energy, we encourage you to add greens, definitely,Anita:
there's a reason for that. And we teach a lot about that inside the membership, but it's about calorie density. Because what happens is greens naturally are lower in calorie than other foods, a lot of fruits and vegetables are just naturally. And so if you can find a way to eat those that you really like that tastes as good as your old bit old favorite foods are better, then you're just naturally going to lose weight. But you've got to learn how to do that in a way that works for you and worse for your busy schedule. So it's the same reason that when you make salads, I say you've got to make it stick to your ribs. Because if you just eat the greens, you're not going to get enough calories, you could end up losing too much weight. I mean that actually, I know that's kind of hard to believe. But it is a possibility. If you don't eat, add in the stick to your ribs fades. So I mean, we'veJarrod:
seen people tell stories of that, like, hey, wait a minute, I'm losing too much here,Anita:
right. And we actually have had clients and one client in particular that I'm thinking that she said, you know, now the food has lost its hold on me, you don't have food freedom. So I'm not constantly thinking about food and eating all the time. She said, I love the way I eat now. And it's so amazing. But she said, You know, I have to really think about it and adding in those stick to your ribs things so that I'm not just eating just a plain salad or things like that. So I do meet my nutritional requirements. And that's all about balancing your plate. That's why we teach that to our clients. And it's helped her so much. And I don't think she's even dealing with that anymore. She's doing great maintaining, and just right where she wants to be,Jarrod:
I think an excellent illustration of balancing your plate is I think of and I've seen this before, I don't remember if it was a circus, a street performer. Or maybe I've seen all the above, I don't remember. But if you see these people where they take the long sticks, and they put the plates on the end and they spin them. Now in the case of what they're doing, they're trying to see how many of those plates they can have spinning and keep them going. But if you look at a regular plate and spin it, it has to be perfectly balanced to stay up on that stick. Because if it was the least a little bit off balance, it would fly off. Now I don't think that our balancing our nutritional plate is quite that sensitive. But it's a very good illustration that if you have anything too out of whack, that you may miss out on certain nutrients. And it may not be evident right away. But if you do something like I remember hearing a story of this one guy online who was vegan, lost a lot of weight. But he was eating 30 bananas a day. Oh my goodness, nobody should eat 30 Bananas probably even in a week, let alone a day. And so that's an example of just a diet that's extremely out of balance. And so you're not getting all the other great things that you need.Anita:
So the beauty of this way of living is like Jerry just pointed out, it's not difficult. It doesn't have to be as difficult as balancing all these different plates that made me actually think about typical dieting. You know, you got to figure out how do you keep these you know, how do you keep keep up with your grams and keep up with your points and keep up with protein and carbs and all these different things trying to balance those. That is not what we're talking about here. You get freedom from all those things you do not have to keep up with. How many macronutrients have this and that Have you had enough protein if you had enough carbs Have you had enough fat, if you know how to get the right balance on your foods, and that's the freedom of living this way,Jarrod:
really thinking about my example, it almost makes you so nervous. Like you're thinking, Oh, my goodness, I got to do this. I've got to do this. And you just not just nervous it's send nervous. Yeah, it's an extra. It's an extra level of of just anxiety. Yeah. You don't want that. That's not freedom. That's not enjoyable. No, and it's really not necessary.Anita:
Those are the things you have to break free from. So then do you how do you figure out protein mining? I mean, you've got to figure out things like that you've got to know how to prep? No, you don't we we need to learn and understand what things do we need to let go, this goes back to the step number one of our success path, your mindset. And so we have all these mindsets of things like protein combining that aren't true. And it's actually a myth. And we talk about how we know it's a myth, and when that happened, and how that actually came about, and it isn't true. So there are all these things you want to figure out. So this is about so much more than recipes. Okay? People start whole food plant based living, and they're going to these websites, and all they're finding is recipes. But you've got to learn to how to get your mindset, right, and how to get your environment, right, and you need to learn how to get the food, right, if the food's not right. There's no way if you're like me, it's working long term, like it's got to make you feel good. It's got to taste amazing. It's got to be easy and simple and quick right to work with your life. But then you've got to get the plate right without freaking out about portions and all these other things that we've been talking about, that just aren't necessary protein combining? Am I going to get enough protein? We answer all those things, and you need to get answers to those things. Why is fiber important? Okay, and how can you get enough? And how do you help your body transition to the increase in fiber, you're naturally going to get you know, that's one of the beautiful benefits of this plate, you're going to get so much more fiber, naturally, everything's going to work better. And that's one of the reasons you're going to feel great because your body will be able to get rid of all the toxins and things that sat for days that weren't exported the way they should have been.Jarrod:
But But with this, you're gonna get the right kind of fireworks. I know what you're thinking. I'll just take a couple tablespoons of Metamucil. Throw it in some water, orange juice or whatever. No, it's not. It's not the same. I mean, that will certainly help in some arenas, but it's not really the answer to totalAnita:
health. No, and it's not delicious, like plant foods. If you know how to make them, it's not the same. Get the foods that taste great that make you feel great. And that's all you need to know how to do. Okay, so how do you naturally avoid cholesterol? Things like that? Again, we mentioned calorie density, how do you build a plate of food that satisfies and stick to your ribs? One of the big things to you need to learn is how to get more raw foods in your life. Right? You definitely want to do that. Because raw and fresh, fresh and frozen all these different things. How do I get them this way? How do I eat them that way? These are the types of things you need to understand to have success. And there are benefits to both raw and cooked foods. Absolutely. So you need both. So these are just this are just a sampling of the types of things that you need to understand and how to balance your plate. Okay, so we've given a lot of different examples of things, you can just take it and run with it and go, Okay, I'm going to work on my color. This is how I'm going to do that. I'm going to work on more the foundational foods I've got to get on podcast and learn. What are the five foundational fields that Jarrod needs talked about? We have a podcast episode specifically about it, although we talk about it in a lot of the different episodes as well. So find that episode list a running theme? Absolutely. I mean, it's one of the key ingredients to feeling great to preventing and reversing disease. No matter if you have the genes for a certain disease. Because we know we've talked about this before, genes don't have to define your destiny. Actually, speaking of that, we have a workshop coming up, you guys, you cannot miss this workshop. It's a four part video series and Jared and I have decided to offer it for free in celebration of our 50th birthday. So we both just turned 50. And we want to share this with you. It's going to be out there just for a limited time for free and you want to grab it when it comes up. We'll be letting you know and give you all the details right here on the podcast. So stay tuned for that. And if you're on our email list, we'll be emailing you an opportunity to join thatJarrod:
email. That way you can get any of the announcements, any of this stuff comes out, we share it with you,Anita:
maybe you get busy one way can you don't hear the podcast till the next week and then boom, it's no longer available. It's been two weeks and I don't know exactly how long it's gonna be out but it's not gonna be very long it'll probably be only do you know approximately how long like a week or two like that we decided to offer it so make sure you grab that while you can and so you don't miss out get onto the email list. One way you can do that is get the guide we told you about leafy green secrets what you'll get the guide will automatically have your information to send you that it'sJarrod:
a two for one you get to put your email in and you'd get a gift.Anita:
But it's really, you need to know these easy ways. So that's another step right? You go ahead and get that guide and start taking those 15 Simple ways. But don't get overwhelmed, don't think, okay, now I've got 15 Things I've got to do. And I've got to remember this list of the 15 things I need to do. No, you take one thing, you implement it. And once that's a habit, you try a new thing, and you find a new way to do that thing, okay? And then you do that. And that's a new habit. And before long, you're at the end of a week, a month, a year down the road, your life doesn't look anything, it'll look completely different. The energy your life, but and your body will also look,Jarrod:
I'd say completely different, you'll still be you write a better version of you.Anita:
Well, we talked about this is plant based 2.0. I mean, that's what we teach. It's not just recipes, it's so much more than just recipes. So when you can learn all these different steps and find plant based joy, find a way to live plant based, that actually brings you joy, because you like the food, it's enjoyable. You never even dream of cheat days, right? This is what's so important here.Jarrod:
And I know for a lot of people that this is hard to believe, because you've never seen it or experienced and it's always been another yucky diet after diet. This is possible. And 1000s, hundreds of 1000s of people have experienced this by following this way of living. And we just want you to know that it is possible now can we guarantee that it's going to cure everything that's going on with you. I mean, there may be certain things like with diabetes and heart disease, we know that for many people, it can reverse. But we don't know your specific situation. So we can't make those promises. But we do know that research has shown that many people with things like diabetes, heart disease, high blood pressure, autoimmune diseases, chronic fatigue, fibromyalgia, things like this have gotten better by following this type of lifestyle.Anita:
And we know what's happened for us and for our clients as well on a regular basis. But I want to touch on one thing that you were saying about how you know, sometimes it doesn't maybe completely reverse a disease or something, but also want to touch on the fact that it's not just food, this is about more than just food, food is one of the big dream. That's why your your are so passionate about it, because that was a huge game changer for us. And we see it all the time happen to people who come off the standard American diet, or even off of eating better than because sharing and our eating better than for a long time. You know, if you haven't heard our story, we went from eating the standard American diet to eating organic free range meats, no antibiotic added or no hormone added dairy, all these different things that we didn't know change the type of oil that we ate, right, and we didn't know we were still eating it, they were still making us very sick. And we were having a lot of wine because of it and the pain and the things that just went away so quickly when we came off those things. But we had to figure out a way to do it that worked for our life. And that is key. So I want you to know, though that there are other things involved stress level, the amount of sleep that you get, and how often you get outside, how often you move, are you moving more to different things like that, that need to be addressed. And that's going to come up and part? I don't know which part is going to be seven. Okay. So that that actually is gonna be the last part of our success path. I didn't know which part in the series it was, but it's step seven in our success path. And so we will be talking about those things then. But so it's not just about the food, but you got to get the food, right, because the food is just a huge part. I mean, if you just do the food part alone, it's amazing what can happen. But I always say, no matter how much broccoli ate if you don't address some of the other areas as well. And you know, you've got an anger problem or you don't sleep at all or you know, those things have to be addressed to in order to have whole body health. And that is what we're all about. All right. I am so glad you joined us on a Jarrod feels the same way we love hanging out with you again, thanks for coming and being a part of the power plants family, we want you to know that guess what the membership is opening, it's going to be opening sometime this November. So again, you want to get your name on the waitlist for that. So you go to power on plants.com forward slash membership. You want to do that right away because the thing is the memberships happening in November but it's only going to be open for a week, one week because we open it we shut the doors and it's like a class we close the doors to work with our students or on the inside or our members or our friends I like to call more friends. So to wrap it up in this series we have talked about mindset getting the right mindset. You need to know how to get the right surroundings and create a supportive environment for yourself. He needs to know how they eat beautiful flavors that satisfy and how to build those onto your plate. Okay, so we talked about how to You get the food, right? And how do you get your plate balanced in a way that's going to fuel your body well, so that you can live the life you deserve. Thanks for joining us again today. And we can't wait to meet you for Part Seven, where we're going to be talking about savvy shopping because you know what? We're all about saving time and money around here. We've got six kids, it's a busy place.Jarrod:
Oh, wait a minute, six kids. We have four kids. Where do those other two kids come from? Is there something I don't know about here?Anita:
I just hope it wasn't prophetic. i That's all I'm saying. I love my children. And I love having four kids. But with the two of the four of them and the two of us, that's plenty. Good. MaybeJarrod:
it's because the way we eat we're so young. It's like we're kids. So where there are six kids in the house. YouAnita:
know what's funny, and really, I think you're right, I think you nailed it there. Because I have to say, you know, we were just talking about this just to let you behind the curtain so you can hear what we've been talking about around the house. We were just talking about how we just hit 50 And seriously, I mean, I can't tell you how many people said to me, You look younger and you seem younger than you did 10 years ago, and 10 years ago is probably when I just that's when I hit a wall that was started when you hit it was in sane 40 years old and I was almost incapacitated by my help. I really couldn't do anything I wanted to do and was daily in tears and now yeah, now we're the two extra kids I mean, there's no better way to put it than that again I just really had that wasn'tJarrod:
anyone ever know what you're gonna hear?Anita:
I never know what you're gonna get either cuz we thought we were stopping it to kids. And here we are for kids lighter and feeling younger than we will stop it right there. We're so glad you joined us again for another fun episode. We have just loved hanging out with you so much. Make sure again to get grab your leafy greens secrets guide for free get on the waitlist. And we'll be letting you know when the membership opens. And we look forward to getting to know you more. We wish you all the best. Take just one thing you learned today, just one thing and implement it. And you'll see within a very short time, you're going to start being able to feel better, do more and live the full life that you deserve. Have a great day and we'll see you on the next episode.