In this episode I talk about what to put in your shopping cart. If your shopping cart is balanced then you'll have a very easy time eating healthy.
Core Balance Podcast. Episode 80.
What do you think your body would look and feel like if you continue to move like you did when you were a kid, before fitness became about treadmills and calories. There is a better way and now you've found it. Welcome to the Core Balance Podcast with your host Chris Janke-Bueno.
Hello and welcome to the show and I'm really glad you are here. I'm really glad to be here as well. So last week I was at Trader Joe’s and I was filling my shopping cart with the typical things that I normally shop for. I had 15 one-pound bags of carrots. I had four or five bags of celery. I had about five bags of sweet potatoes, each bag is I think 3 pounds. And I had various other vegetables and all the vegetables were in the main big cart, the big part of the cart and then I had just a couple of pieces of meat and fish in the smaller part, you know the part of the cart that the kid sits in and they face you. So in that little part of the cart I had some salmon, some wild-caught salmon, I had some chicken and I think I had some turkey in that part but the vast majority of the cart was full of vegetables. And it just occurred to me this cart and the ratio of vegetables to meat is about what the ratio should be on your plate. It was a whole bunch of vegetables and little bit meat to top it off. So other vegetables to that, remember I had these perfect portions and other vegetables that round that out in addition to all the carbs like carrots and sweet potatoes and things like that. I had fat, healthy fat, I had olives and avocado and coconut. And I had greens. So the greens were spinach, kale – what else did I get that day – I think I got some romaine lettuce for some Wraps that I was making. And then so those are three parts of the perfect portions so on your plate you need 25 percent of each and then the fourth part is protein. So I had the animal protein up in the, you know in the seating section of the cart.
And it just – after it hit me like wow this is really the way that our plate should look and it just hit me and I was so proud, I'm like yes I'm finally doing it because it's been a long, a long, long, long time that I have been working on really dialing in my nutrition and not just learning about nutrition or not just shopping for the right things but creating some type of system where it's just easy and I finally got it to that point after years and years of trying things and you know a lot of things don't work or maybe they work but they are just too hard to sustain or you know things like that.
So this system I believe is very simple and very easy to do. And another reason why I wanted to tell this story is the comments that I get from these Trader Joe’s workers. In fact I get so many comments that I actually asked them one time, I said, do you guys – are you guys supposed to give comments like every time I come in here you guys make a comment on my shopping cart and they say oh no we are just making small talk. So but for a long time I would get comments like oh do you have a rabbit living in your house about you know all the carrots that I was getting because I juice the carrots. And then this last comment though – it was pretty funny – the girl said, oh my gosh you don't have any processed garbage in this cart at all. And I was thinking true, that's true and that is my goal you know healthier every time I come in so no processed stuff. And I just thought it was funny too because she was, she obviously worked there and you know she is selling all the stuff and most of the stuff that she is selling is processed garbage and she admits it.
So anyway this is just a story again to illustrate how to shop basically. And I guess the big take away in this one is as you are filling your cart with food that is to become your meals in the next couple of days and those meals are going to go into your body and those – you know the way your body digests it will turn it into the future you – you are what you eat right. Your body will use that you know use the proteins to make muscle. It will use you know all the materials, all these raw material building blocks to create parts of itself.
As you are making that shopping list and as you are filling that shopping cart I just want to encourage you to follow the perfect portions plate – the 25 percent – take that into your shopping cart. Make the bulk of your shopping cart vegetables you know unprocessed organic whenever possible and then just that little small part of the shopping cart, that's where you put your healthy meats and I mean I think this is really the way that our ancestors ate. If you think about you know everyone says paleo you know they make fun of paleo because it's oh my gosh that's so much meat. But that's not the way I see it. I see the way that our ancestors ate was probably they foraged around all day, they picked berries, they climbed trees to pick the fruit, they picked various leaves off of bushes and then occasionally they would see like maybe a rabbit and then they would kill a rabbit and eat the meat. But really I don't think they were sitting down all day and just feasting on meat.
So I encourage you to replicate that and do that in your own life. Personally, the results that I have experienced from shopping like this and then making my plate and then eating like this have been amazing. I mean energy through the roof and just I tell people this and they get mad at me because they are like oh it must be nice for you but I say you know it's hard for me to gain weight and it's same for you. If you eat like this it really will be very, very hard for you to gain weight, just keep it clean, keep it natural and you will be just fine.
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You’ve been listening to the Core Balance Podcast, I'm your host Chris Janke-Bueno. We'll talk again next time. Until then let's be fit, let's be healthy, let's be happy. It feels good to move, so keep moving.
Stop relying on willpower, motivational tricks, and pump-up strategies and learn how to top into your inner fitness fire with Chris' 60-minute audio book: Ignite Your Fitness Passion (published 2015)
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Learn the basic principles that make a successful fitness program with Chris' 60-page book, Functional Strength: The Key To Pain-Free Movement (published 2008)