0:00

Hey,

0:02

Good Risings We know that

0:04

you love forming positive daily habits

0:06

with GoodRise. Things. Which is why we're so

0:08

excited to tell you about what could become

0:10

a new weekly habit that you can add to your routine.

0:12

It's Cavalry's new True Crime Podcast, Death

0:15

by Southwest. A show hosted by myself

0:17

and my sister for each week will immerse

0:19

you in different true crime story unique

0:21

to the American Southwest. Take a break

0:23

from the stress of everyday life and immerse

0:25

yourself in a riveting story where you'll definitely

0:28

learn something new. And likely, also

0:30

laugh a lot. Death by Southwest is available

0:32

now wherever you get your podcast. So please

0:34

go check it out.

0:42

Good pricings. I'm Jackie.

0:44

And I'm Brian. And this is Grateful

0:46

Grains. Happy

0:50

New Year. We hope you enjoyed

0:52

your weekend. Whether that means out

0:54

partying after the ball dropped, passed

0:56

out on your couch by nine PM or any

0:58

variation between. We hope

1:01

you did you to your heart's content.

1:04

This week, we are talking about making

1:06

it work. We're exploring the top

1:08

five resolutions, the reasons

1:10

they tend to fall apart. And how to

1:12

make them not fall apart.

1:14

Exactly. Our goal this week is

1:16

to provide a little bit of information to

1:18

hopefully help you as you begin a

1:20

health focused journey into twenty twenty

1:23

two, whether that's by way of a resolution

1:26

or just your simple desire to grow.

1:28

We're here to applaud you and amplify

1:31

that determination. Today, we're

1:33

getting it started with the most common

1:35

resolution of them

1:36

all, getting into shape.

1:39

First and foremost, that goal

1:41

is far too vague. When we

1:43

don't know what victory looks like, Our

1:45

definition of victory tends to sway

1:47

from one day to the next. The target

1:50

tends to move as the going gets

1:51

tough. It becomes a lot easier

1:54

to settle when you haven't been clear about

1:56

your objective. It's being able to

1:58

keep ourselves accountable, but it's also

2:00

about experiencing the fulfillment of

2:02

achieving our goals, which really

2:04

is one of the most rewarding aspects of

2:06

the hard work we're doing. A vague

2:09

goal is

2:09

unattainable. A vague goal

2:12

is unattainable. So let's

2:14

sort out exactly what getting

2:16

into shape means. Does it mean

2:18

losing twenty pounds? Doesn't mean

2:20

gaining a certain amount of muscle, being

2:23

able to lift a certain amount of weight,

2:25

doesn't mean getting into cardiovascular

2:28

shape, like running a six minute

2:29

mile. Doesn't mean breathing better,

2:32

like holding our breath for three minutes.

2:34

There's a lot of information out there about

2:36

exercise. With all the options,

2:38

with all the different goals, with all

2:40

the competing information, how do we

2:42

know what to do? How do we even

2:44

know where to start? Well, we

2:46

ask ourselves what we are capable

2:48

of, physically, mentally, and in

2:50

terms of available time. The

2:52

most important of that goal

2:55

of getting into shape is consistency.

2:58

If we over exert ourselves physically,

3:00

we get injured. If we over exert

3:02

ourselves mentally, we burn out.

3:04

If we overestimate our time,

3:07

we stop showing up all

3:09

obvious enemies of consistency.

3:12

Right. Fitness is, without question,

3:14

one of the most important facets of human

3:17

health on all fronts in all

3:19

aspects. At the very same time,

3:21

a lot of people get injured

3:23

while they're working out. Especially

3:25

when they dive head first into exercise,

3:28

after going years without lifting

3:30

anything heavier than a grocery

3:32

bag. Now, that's

3:34

no reason for you not to work out but

3:37

it is a reason to do a

3:39

little

3:39

research, to know your body, and

3:41

know your limitations. If you're

3:43

delving into fitness for the first time.

3:45

We highly recommend that you get thoroughly

3:48

acquainted with both your posture and

3:50

the common stances in weightlifting. If

3:52

we're running or cycling without also

3:54

being aware of our posture, we're havoc

3:57

on our knees, our shoulders, our neck,

3:59

and our lower back. If we try

4:01

to lift weight from the wrong position, we

4:04

can tweak all kinds of things in our

4:06

bodies, and then we flat out won't have

4:08

the option of sticking to our resolutions. Our

4:11

body literally will not allow us

4:13

to continue at that point. So

4:15

specifically, we want to know how to

4:17

properly squat hip hinge,

4:19

vertical

4:19

press, vertical pull, horizontal

4:23

press, and horizontal pull.

4:25

It's so much easier to get a good

4:27

grasp of posture and positions when

4:30

you can see people doing it. I

4:32

think the best advice we can give here

4:34

is to go find yourself five or

4:36

six fitness influencers on Instagram.

4:38

If they're established, they'll

4:40

have hundreds, maybe even thousands

4:42

of videos of themselves performing

4:44

different

4:44

exercises. Oftentimes specifically

4:47

demonstrating correct posture and

4:49

motion. A few of our favorites are

4:51

the Movement Journey, the shirtless

4:53

dude, and Jack hand ruhan Fitness.

4:56

And by the way, there are fitness influencers

4:58

from every style of Risings, whether

5:00

it's yoga, pilates, weightlifting,

5:02

crossfit and beyond. Try

5:04

digging through hashtags to find the ones you

5:06

resonate with

5:06

most. It also helps to keep you

5:09

motivated. Start small.

5:11

No matter if it's weight lifting or walking

5:13

on an incline, indoor cycling or

5:15

yoga, the stair stepper or

5:17

crossfit, there's no rush. Start

5:19

with a lesser weight. Go

5:21

the slower speed. We don't twist

5:23

our bodies into pretzel shapes before

5:25

we know we can arch our backs. Until

5:28

we're fully aware of our bodies

5:30

and our limits, the primary goal

5:32

should be form, posture, and

5:34

consistency. Once we have a

5:36

good grasp of that, we can start pushing

5:38

ourselves. As for time, just

5:41

be realistic. If we're suddenly waking

5:43

up an hour and a half earlier to get to

5:45

the gym, it's best to start with

5:47

two or three days a week If we're

5:49

going straight after work and it's ruining

5:51

our ability to have a social life,

5:53

then we make sure to carve out some time

5:55

for the latter too. We have

5:57

to allow ourselves time to acclimate

6:00

in order to avoid burnout. We

6:02

have to get a good understanding of how

6:04

our schedule can realistically shift

6:06

and bend without completely ostracizing

6:09

other important stuff that'll inevitably

6:11

steal our attention back when we're feeling motivated.

6:14

The last thing we'll say is find

6:16

the fitness you're passionate about.

6:19

When you can connect with it, when you

6:21

can find something you really enjoy,

6:23

showing up goes from obligation to

6:25

a pleasure. Hey,

6:31

Risings We know that you

6:33

love forming positive daily habits with

6:35

good Risings, which is why we're so

6:37

excited to tell you about what could become a

6:39

new weekly habit that you can add to your routine.

6:41

It's Cavalry's new True Crime Podcast, Death

6:43

by Southwest. A show hosted by myself

6:45

and my sister where each week will

6:47

immerse you in a different True Crime story

6:49

unique to the American Southwest. Take

6:51

a break from the stress of everyday life

6:53

and immerse yourself in a riveting story

6:55

where you'll definitely learn something new

6:57

and likely also laugh a lot That's

7:00

by Southwest is available now wherever you get

7:02

your podcast, so please go check it out.

7:07

We're exploring the five most common

7:09

resolutions why people tend

7:11

to fall short and how to

7:14

not do that.

7:15

Change is never easy. Our

7:17

minds are built to love routine

7:19

and patterns. Physiologically speaking,

7:22

our brains want to do as little work

7:24

as possible in order to save space

7:26

for our survival, which we

7:28

don't really need so much of anymore.

7:30

Ironically, behavior counter

7:32

to our brain's idle tendencies is

7:35

how we keep our brains and bodies healthy,

7:38

stepping outside of our comfort zone.

7:40

Seeking out novel experiences,

7:42

engaging with new environments

7:45

and people, all mind

7:47

expanding and nourishing stuff.

7:50

Addiction is the brain's love of

7:52

routine, fixated on a specific

7:54

source of pleasure. No matter

7:56

if we're talking about drugs, fast food

7:58

or group fitness classes, our brains

8:00

know to turn back to the source. Whatever

8:03

is helping to release those feel good

8:05

hormones. When we're feeling

8:07

low, when we're having a hard day,

8:09

we're in essence experiencing

8:12

withdrawals. Obviously, those

8:14

withdrawals vary in magnitude. From

8:16

one addiction to the next, but the

8:18

brain's response is the same nonetheless.

8:21

It begins to present the easy way

8:23

out. This is where cravings come

8:25

in. No matter the addiction, you'll

8:27

begin to fixate over getting your

8:29

hands on it. Again, this could be

8:31

literally anything. When we exist

8:33

in an unaware state of addiction,

8:35

there's no space between the

8:37

desire and the act. It's called

8:39

a habit because it is the habitual

8:41

behavior, the habitual solution.

8:43

The obvious first

8:44

step here is creating space

8:46

for thought between the desire and the

8:49

act. We're simply injecting some

8:51

thought between the desire to pull

8:53

over for a large french fry and

8:55

suddenly finding ourselves at the drive

8:57

thru window. We create

8:59

space between the impulse and the

9:01

action. That's where our power

9:03

resides in that time

9:05

between.

9:05

Again, addiction comes in all

9:08

shapes and sizes. We can become

9:10

professionals at injecting thought in those

9:12

moments of

9:12

temptation. But if we're in

9:14

deep, The addiction is often

9:16

stronger than our willpower. So what

9:18

do we do? First and foremost,

9:20

we gotta accept it's a

9:22

long road. We can't beat ourselves up

9:24

for the occasional slip up.

9:26

Like we said last week, the victory

9:28

does not come from perfection.

9:30

The problem with promising cold

9:32

turkey is that ups become

9:34

failure. We perceive ourselves to be

9:36

failures. We perceive ourselves to

9:38

be powerless, and then we

9:40

ultimately give up We have

9:42

to applaud one day. We have

9:44

to applaud ten days. We have to applaud

9:47

two months and so on.

9:49

Each time we fall

9:50

short, the goal should be to beat

9:52

our all time best, longer

9:54

and longer. Next, we wanna

9:56

do ourselves a favor and test our

9:58

willpower as seldomly as possible.

10:00

We have to be aware of certain

10:02

places and people or things

10:04

that inevitably lead us to that

10:06

bad habit. If we want to quit

10:08

smoking and being drunk at bars is when

10:10

we'll inevitably light up, we no

10:12

longer find ourselves drunk at

10:14

bars. If midday hunger is

10:16

when you find yourself in the drive thru, have

10:18

a pre made lunch on hand.

10:20

It may serve you to make a list of

10:23

those casual instances. Those things

10:25

that lead you down the road to your

10:27

bad habit. From there, make

10:29

a list of things you can do

10:32

instead. If seeing your friend for happy

10:34

hour is how you end up drunk,

10:36

try seeing your friend for breakfast.

10:38

Try hikes together. Try a

10:40

fitness class

10:40

together. Those kinds of lists will

10:43

serve you very well. As well

10:45

journaling, we want to remain

10:47

hyper aware of where we fall and shorten

10:49

the path. We also want to keep track

10:51

of instances when we've remained

10:53

strong. Keeping a journal is a

10:55

fantastic way to stay

10:57

on top of how we're feeling along

10:59

the

10:59

way. It'll also keep your reasons.

11:01

Your why at the forefront of your

11:03

thoughts. It's all about loading

11:05

yourself up with ammo when you have

11:07

those moments of interjection between

11:09

your desire and the act. Journalling

11:12

suits us up for battle, so to speak.

11:15

Lastly, share your journey.

11:17

Share your reasons, share your timeline,

11:19

ask others not to tempt

11:21

you, ask others to help

11:23

keep you accountable. We're

11:27

exploring the five most common

11:29

resolutions. Why people tend to fall

11:31

short and how to not

11:34

do

11:34

that? Or having conversation about

11:36

saving money. First of all,

11:38

we are obligated to say that we are

11:40

not financial advisers. If

11:42

something we discuss today sounds interesting

11:44

to you, we highly recommend that you do

11:46

your own research and consider having a

11:49

conversation with a professional. As

11:51

there are always risks with investments

11:53

of every kind. Today,

11:55

as always, we are talking about

11:57

what we found useful in our own

11:59

lives. I'll start by saying, this is

12:01

definitely one of those subjects that I

12:03

wish I knew more about when I was younger.

12:05

I grew up in a paycheck to

12:07

paycheck household always struggling

12:09

to keep our heads above water. My mom

12:12

always put food on the table and I

12:14

definitely never went without, but I inherited

12:16

a lot of anxiety surrounding

12:18

finances, what some call

12:20

a scarcity mindset. Knowledge

12:22

is everything when it comes to handling wealth.

12:24

And unless you come from wealth, It's

12:27

confusing, often a daunting

12:29

process. And those who aren't

12:31

mathematically inclined tend to

12:33

fare even worse. So let's say

12:35

we're starting off at square one.

12:37

What are the key takeaways

12:39

when it comes to saving? First of

12:41

all, budget.

12:42

Budgeting is everything. Put simply,

12:44

we want to know exactly how much is

12:46

coming in and exactly how much is going

12:49

out. We want to have specific

12:51

budget for food, for gas, for car

12:53

payments, for the gym membership,

12:55

for insurance, and so on. We

12:57

start by taking a look at where

12:59

we're at

12:59

currently. And then we start to sort out where

13:01

we want to be. That means we're

13:03

making cuts. We're giving our spending

13:06

a good hard look and using

13:08

our imagination about how

13:10

we can trim the fat. When it

13:12

comes to eating inexpensively, New

13:14

York Times best selling author of

13:16

Genius Foods and The Genius

13:18

Life, Max LucaVeer, suggests

13:20

stocking up on sale items,

13:22

ordering over the Internet where you can search

13:24

for best prices, buying

13:26

generic brands, avoiding juices

13:28

and sodas, buying seasonal,

13:31

buying in bulk, meal prep,

13:33

and potentially growing your

13:35

own food. Some super cheap

13:37

and healthy foods and drinks are frozen

13:39

or canned vegetables, ground beef,

13:42

canned fish, plain yogurt,

13:44

chicken, nuts,

13:45

eggs, water, and coffee. Beyond

13:47

that, can we not order

13:49

alcohol when we decide to eat out? Is

13:51

there a less expensive gym? Are

13:53

there cheaper forms of entertainment?

13:55

And then we come up with a list of solutions.

13:58

Instead of going out to dinner, have friends

14:00

over for a potlock and play board

14:02

games. Instead of paying for the gym,

14:04

get into at home

14:05

workouts. Instead of going to the movies,

14:08

join adult recreation leagues like

14:10

dodgeball. From there, we can get a

14:12

good idea of what we're actually capable

14:14

of saving. If possible, we make

14:16

a little room for the fun stuff that cost

14:18

a little bit of money, but only

14:20

use it when it feels right, not

14:22

because we feel forced. That

14:24

money can become savings of its own

14:26

if we find it's not needed from one

14:28

week to the

14:28

next. Next, the conversation

14:30

inevitably becomes where are

14:32

we saving? Putting away money

14:34

is better than not putting away money,

14:36

but everyday savings accounts offer

14:38

next to nothing on stored cash.

14:40

Meanwhile, the market typically performs

14:42

at seven percent on average, which is

14:44

why Warren Buffett recommends using

14:47

money we otherwise stash in a long

14:49

term savings account to buy

14:51

into an index fund

14:53

like Vanguard. This is how

14:55

stored money grows rather than sits

14:57

stagnant. It's possible to buy into these

14:59

kinds of stocks through a stock purchasing app

15:01

like Robinhood. There are

15:02

riskier investments, riskier

15:04

stocks, that may potentially

15:07

render a higher return. But at some

15:09

point, it becomes gambling. In

15:11

those cases, we really don't want to be

15:13

investing more than we can afford

15:15

to lose.

15:15

Crypto is another heavily debated

15:18

investment. Many see it as the future

15:20

of currency, some see it as a

15:22

passing fat. If you're interested in

15:24

potentially investing in Crypto, make

15:26

sure you take the time to educate

15:28

yourself about exactly what it is.

15:30

How to buy in, how to sell, how

15:32

and where to spend it, how to

15:34

convert it into

15:35

cash, and so on. Apps like

15:37

finance and coinbase are

15:39

extremely helpful here. This is

15:41

a bigger conversation, but interest

15:44

rates are the devil. We want to

15:46

avoid paying interest rates on credit cards

15:48

at all costs. Often

15:50

times, this means paying off credit cards

15:52

every single month before the

15:54

interest is applied. At that point,

15:56

the only reason to have a credit card

15:58

besides points and Flyer

16:00

miles is to increase your credit

16:02

score by demonstrating reliability

16:04

with

16:04

lending. It's never to afford

16:06

ourselves things we can't

16:08

actually afford. Right. That's how

16:10

people get stuck in debt and never

16:12

escape. Paying interest on

16:14

purchases is blowing money. Think about

16:16

it this way. If we buy a fifth dollars

16:18

shirt with a credit card that's charging eighteen

16:21

percent interest, and we're only

16:23

paying the minimum due every month.

16:25

That fifty dollars shirt can end up

16:27

costing thousands over the course of

16:29

several years. As soon as we're

16:31

paying for the interest stacked on top of

16:33

those charges, we often end up

16:35

paying down very little of the principal,

16:37

very little of that original charge.

16:39

We become victims of the financial

16:42

system. Cash cows to our

16:44

debtors. I escaped the credit card debt of my

16:46

early twenties by opening zero percent

16:48

APR cards and transferring my

16:50

balance and then focusing entirely on

16:52

paying them off until they were

16:53

gone. But I wouldn't have been able to do that

16:56

if my credit score wasn't still

16:58

intact and so many aren't. Lastly,

17:00

a life changing shift in thought.

17:02

Can we own a home for the amount we're

17:04

paying in rent? If you're

17:06

living in a metropolitan city,

17:09

The answer may very well be yes. It

17:11

might mean living in a different part of town.

17:13

It might mean making a

17:16

commute. It might mean starting off with a condo

17:18

and not a house. But when our

17:20

rent to a landlord becomes our mortgage

17:22

to our own property, suddenly

17:24

or automatically investing. Money

17:27

that would generally fly out the window

17:29

is returning to our own

17:31

pocket. And when the housing market grows,

17:33

the value of our property

17:35

grows. The down payment is that ominous

17:37

guard at the gate that people tend to

17:39

shy away from. But there are so many

17:42

programs out there for first time homebuyers

17:44

as low as three percent down.

17:46

There's also diversity driven down

17:48

payment assistance. It may serve you to look

17:50

into whether those programs are

17:52

available to you in your state and city.

17:54

And remember once you're in your

17:56

own home, you can always look for

17:58

roommates to offset your

17:58

mortgage. We're exploring

18:03

the five most common resolutions

18:05

why people tend to fall short and how to

18:08

not do

18:08

that. We're discussing self care.

18:11

This one's as vague as any.

18:13

But best guess suggests it's all about making

18:15

sure we allot a little bit of time

18:17

to put ourselves first. To move

18:19

our own wants and needs no matter

18:22

how luxurious they be toward

18:24

the front of the

18:24

line. One thing I'd like to mention before we

18:27

dive in today is if we're attempting

18:29

to carve out little moments for

18:31

ourselves It may very well be that what we

18:33

actually need to do is overhaul

18:35

our entire life and make sure

18:37

we're in the driver's seat to begin

18:40

with. It's easy to become overwhelmed by

18:42

obligations, to lose track of

18:44

our how and why, to put

18:46

everyone else's needs before

18:48

our

18:48

own, but that train leads nowhere

18:51

fast. Right. Oftentimes, people

18:53

who lose sight of themselves end up

18:55

unfulfilled and unhappy.

18:57

How can we take care of the people we

18:59

love without first taking care of

19:02

ourselves? How can we be a pillar

19:04

of support? Or service someone

19:06

else's foundation when our own

19:08

foundation is crumbling from

19:10

neglect. If we're feeling undervalued, unappreciated,

19:13

like our core needs aren't being met. If

19:15

we're feeling like we have to steal moments

19:17

of our own life back in order

19:19

to get by, it

19:21

may very well be time to put ourselves first

19:24

across the board. We take a

19:26

good hard

19:26

look at those pillars of health,

19:29

exercise, diet, good sleep,

19:31

sunlight, nature, community,

19:33

self love, and mindfulness. We

19:35

put these things first and allot

19:37

the leftover time wherever we

19:40

choose. Now, obviously, there may be

19:42

children. There may be husbands or

19:44

wives. There may be families. This

19:46

overhaul is an stream version of what's

19:48

actually immediately plausible.

19:50

But the point we really want to get across

19:52

here is you deserve more than

19:55

crumbs and only you can draw

19:57

that line in the

19:57

sand. Now, if we're generally fulfilled,

20:00

but we just need a little extra r

20:02

and r, that's a bit different. That

20:04

journey begins with sorting out

20:06

exactly what you're looking to provide

20:08

for yourself. Is it a alone

20:10

time, a time to disconnect, Is

20:12

it physical relaxation? Is it mental

20:15

relaxation? Is it something

20:17

stimulating a novel experience?

20:19

Time with a friend or an adventure. These

20:21

are all different needs masked

20:23

as that hypergeneral self

20:26

care. We get to know our

20:28

actual needs as specifically

20:30

as possible. And from there, we

20:32

get to know what fulfills it. For

20:35

example, one person may say they wanna

20:38

unwind. A lot of people would immediately

20:40

think of massage, but some

20:42

people loathe massages. One

20:44

person simply might want time to read a

20:46

book, while others would rather run

20:48

their nails across a chalkboard than

20:50

read. There's no one size

20:52

fits all answer to self care. So

20:54

it's best going in eyes wide

20:56

open to that

20:56

fact. Some people haven't taken the

20:59

opportunity to ask themselves these

21:01

questions or to test out the

21:03

different answers. In that case,

21:05

we try to pinpoint what

21:07

feels lacking or what specifically

21:09

feels overwhelming. Is there

21:11

too much stress or not enough

21:13

thrill. Is there too many tasks

21:15

or not enough freedom? Once we

21:17

can sort out exactly what we

21:19

need more or less of,

21:21

we can start to think of

21:22

solutions. And yes, a lot

21:25

ourselves specific increments of time to

21:27

explore those solutions. But

21:29

we want to reiterate here, don't count

21:31

out the big changes. If a

21:33

weekend of cucumber eye mask and a

21:35

twenty four seven Jacuzzi feels like

21:38

spinning on the inferno of our stress,

21:40

it may need time to consider the

21:42

biggest energy expenses in our

21:44

lives. If it's a

21:46

job, It may be time to look elsewhere or form

21:48

an exit plan. If it's

21:50

a one-sided friendship, it may be

21:52

time to get out there and meet new

21:54

people. If it's a loveless marriage,

21:56

it may be time to give rekindling

21:58

a serious try. We take the

22:00

time to explore ourselves, our

22:03

actual needs. And we make a list of

22:05

those solutions. It's all about

22:07

developing a more intimate relationship

22:09

with our well-being and providing

22:12

ourselves with our own foundation of trust and

22:14

care so that we have the energy to

22:16

be that for the people that

22:18

we

22:18

love. We're exploring

22:20

the five most common resolutions,

22:23

why people tend to fall short, and

22:25

how to not do

22:26

that. wrapping it up with a healthier

22:29

diet. First of all, we are

22:31

spending the entire week after

22:33

next getting detailed about

22:35

healthy eating. What it is, what

22:37

foods are best for what

22:39

purposes, what a diet should look like from

22:41

one day to the next and So

22:43

let's consider today a brief introduction

22:45

on what we'll be hearing more of in

22:47

a couple weeks. If the goal is

22:49

that general desire to eat

22:51

healthier, Let's get specific about what that

22:54

means. Well, first and foremost, we want

22:56

to avoid unhealthy foods,

22:58

unhealthy ingredients, and

23:00

unhealthy ways of cooking. That's

23:02

refined carbs, which is basically all

23:04

white flour. Added sugar of

23:06

every kind, no deep fried

23:09

foods. Then as soon as we start getting

23:11

into box meals, package

23:13

meals, sauces, dressings, drinks,

23:15

we're immediately looking at preservatives

23:17

and hidden

23:18

ingredients. A lot of the time,

23:21

those prepackaged or processed foods

23:23

are packed with all kinds of empty

23:25

calories. An excess of empty

23:27

calories in foods that aren't macularly

23:29

filling. That's how people overeat and

23:31

never get full. When we're eating

23:33

fast food, we're really getting some

23:35

of the worst of the worst. And when

23:37

we're eating out at restaurants, we have little to

23:39

no control over how the food is

23:41

being cooked, what's being added, and what

23:43

the quality of the food is in

23:45

the first place. Eating

23:47

Whole Foods is a fantastic answer

23:49

for beginners on this journey. All

23:51

the Whole Foods generally exists in

23:53

the fruits and vegetables section. In

23:55

the meat of the

23:57

grocery stores. There are a few exceptions, but

24:00

we're talking about foods that aren't

24:02

packaged, foods that look like

24:04

what they are. Period. A big

24:07

part of this is all about learning to

24:09

cook. I looked back on my younger years and

24:11

cooking was a lot like math

24:13

for me. It was this esoteric concept that just

24:15

seemed way too complicated, something

24:17

I wasn't built to grasp. But once

24:19

you break it down, it's actually pretty

24:22

simple. It begins with knowing a few different ways

24:24

to cook things in general.

24:26

My go to's are baking and roasting,

24:28

which is literally sticking things in

24:30

the oven. Grilling which is

24:32

literally sticking things on a grill,

24:34

sauteing which is putting stuff in a

24:36

pan with some olive oil and slow

24:38

cooking which is throwing a

24:40

bunch of off and a slow cooker turning it

24:41

on. It's so true. Once

24:43

we got a grasp of the basics, it's

24:46

so easy to dive into some

24:48

simple recipes. In here's yet another

24:50

wonderful thing about the internet.

24:52

There are millions and millions of

24:54

recipes, everything from

24:56

salads to stews, to

24:58

casseroles, to smoothies, endless

25:00

options, all possible with

25:02

just a few utensils and the

25:04

ingredients at your local grocery

25:05

store. If you miss the entertainment of a restaurant,

25:08

turn on music, invite

25:10

friends, have a glass of wine while you cook,

25:12

enjoy

25:12

yourself. Heck, use the

25:15

time to reflect on your day and

25:17

visualize your goals. Next,

25:19

meal prep is your friend.

25:22

Having pre made meals in glass Tupperware

25:24

is a lifesaver when it comes to

25:26

avoiding those rushed decisions on

25:28

what to eat. Those are the times we inevitably

25:31

end up at the drive thru or

25:33

ordering in. I also have a

25:35

calendar specifically for

25:37

meals. I use that to generate a

25:39

week's worth of ingredients for a shopping

25:41

list. The word diet is really

25:43

due for reinvention. It's become

25:46

synonymous with crash diets, weight

25:48

loss, it's all about restriction.

25:50

In reality, our diet is simply the

25:52

food that we eat. We are

25:54

not on a diet. We have

25:56

a diet. Our diet consists

25:58

of x, y, and z. It

26:01

can consist of food that leaves you full, nourished,

26:04

mentally, and physically stronger, or

26:06

it can be filled with foods that drain

26:08

you, leave you malnourished, overweight,

26:11

un satiated and sick. The

26:13

restriction mindset is unlivable. We

26:15

don't have the will power to fight

26:17

that battle day in and day out.

26:20

Instead, we see food as the

26:22

medicine or poison it truly

26:24

is. We are empowered in our

26:26

choice to have a diet of whole foods and

26:28

whole ingredients. Lastly, we don't

26:30

beat ourselves up over the occasional

26:32

cheat meal. The occasional night

26:34

out, the calorie splurge. It

26:36

can't be our daily It

26:38

shouldn't be our weekly, but perfection

26:40

should never be the

26:41

goal. We'd suggest keeping track of

26:43

your meals just so you have a clear

26:46

prospect dive on what's been going on. It's

26:48

easy to lose track. Once again,

26:50

Instagram is a fantastic

26:53

source for encouragement, community, and

26:55

even recipes. Some of our

26:57

favorites are the food babe,

26:59

doctor James Dennick, Doctor

27:01

Mark Heimann and Max Lugivir, who

27:04

also has a new cookbook by the way called

27:06

genius kitchen, which you can find at

27:08

genius kitchenbook dot

27:10

com.

27:20

Thanks so much for joining us. If you'd like

27:22

to continue the conversation, we welcome

27:25

you to reach out through Instagram at

27:27

goodrise or you can find me at

27:29

b

27:29

McMuffin. And you can find me at Jacqueline m

27:32

wood underscore one. We hope

27:34

you'll join us next week. We're getting

27:36

detailed about how to take care of

27:38

our bodies, and we're kicking it off on Monday with skin,

27:40

nails, and hair. Until then,

27:43

remember, a better tomorrow starts for

27:45

today.

27:47

Good presented by Cavalry Audio.