Ep.104. On this episode we are grateful to again have Julie Ruelle, who also appeared on Episode 91. Julie is a in Registered Dietitian who began working in corporate wellness, conducting individual and group online and in-person coaching sessions. She went on to manage teams of RD's and in later roles built out and managed nutrition coaching programs. For the last 12 years she has worked for health focused CPG companies, combining nutrition and marketing skills to launch new products, build and manage event and partnership strategies and teams, implement, and manage organic influencer programs, manage content strategy, and serve as the nutrition expert for the company. #EatBetterFoodToday #Longevity #EatRealFood #WholeFoodsAsMedicine #GoCoCo #foodpyramid #dietaryguidelines Please visit our website https://eatbetterfoodtoday.com for YouTube videos, this week's recipe, interviews, books, research. Look for information on Julie https://www.linkedin.com/in/julieruelle GoCoCo website mentioned by Julie: For iOS https://apps.apple.com/redeem?ctx=offercodes&id=1446005742&code=BETTER For Android use website https://www.gococo.app, download for Android, then use the code BETTER every 3mths Food Pyramid https://realfood.gov What's In Season https://www.seasonalfoodguide.org/ Cleveland Kitchen https://www.clevelandkitchen.com/ Donate to Support The Sante Foundation in East Cleveland https://link.clover.com/urlshortener/qQtSD2 Segment Notes: Breakfast: Ezekiel sprouted whole grain toast, natural peanut butter, handful of raspberries, coffee 0:40 The New Food Pyramid 1:27 Followed by Government Funded Programs: schools, hospitals, military and veteran meals, WIC, SNAP, other child and adult nutrition programs. More Consumer Friendly at 4 pages instead of 150 Fruits & Vegetables at the Top of the inverted Pyramid a Positive Salmon or Seafood at the Top would be Better than the Big Piece of Steak and Cheese Area versus the Top or Bottom, three quarters is fruits, vegetables, nuts, beans: fresh, canned or frozen A Shift Away from Ultra-Processed Foods (UPF) in the Dietary Guidelines (DGAs) UPFs are Foods with Additives - Flavorings, Colorings, Preservatives, Added Sugar, Fake Sugar. Versus Minimally Processed which Gives us High Quality Food for a Longer Period of Time. Think - Frozen Peas, Canned Beans, we are Minimally Changing it, that's Good Processing. Where the Guidelines have remained the same in that less than 10% of our total calories should come from saturated fat So that is 22 grams on a 2000 calorie diet. A slice of cheese is 6 grams. Two tablespoons of butter is 14 grams. The big steak is 17 grams What has changed is Going from Low Fat to Full Fat. But Still Eat Mostly Healthier Fats: Beans, Nuts, Nut butter, Avocados, Olive oil, Seeds Protein Guidelines: For 150lb person that's 80-109grams Spread Quality Protein intake out: we can only absorb 30grams at a Time. Have some with every meal. Protein Foam on a Coffee or in a Pop Tart does Not Count Mix it Up – If you Eat Animal Protein also Eat Beans, Nuts, Seeds for the Fiber Eggs, Seafood and Tofu also Good Sources of Protein Every Meal about a Cup of Protein or the Size of Your Fist or a Flat Open Hand Protein Keeps us Full Longer and Slows the Absorption of Sugars found in Fruits Why Did the Guidelines Change – They've Been the Same for a Long Time 15:19 90% of US health care spending goes to Treating Chronic Disease Much of Chronic Disease is related to Diet and Lifestyle. 75% of US adults report having At Least One Chronic Disease. 50% of Americans have Diabetes or Pre-diabetes. Biggest Change to Impact that is Reducing Added Sugars and Ultra Processed Foods No amount of Added Sugar or Non-Nutritive Sweeteners is recommended Children Under the Age of Four Should Not Have Any Added Sugar School Lunch Impact 18:00 Biggest Win in the New Guidelines: Removing Ultra Processed Foods in Schools But we are going to Need a Lot More Funding, Kitchen Support Support To Make Real Food to get down to the Percent of Ultra Processed Foods Now Allowed That's 150 Million Meals served to Children per Week Schools that have Already Adjusted: Kids Eat More, Food Waste is Down, Attention Span is Up Missed in the New Guidelines 21:49 Organic. Grass Fed. Regenerative. Eat Local. Front of Package Labeling - What the Bad Ingredients Are – Other Countries Do This Back of Package Does Label Added Sugar which Should Be Avoided altogether Food Pyramid, Guidelines Affect on Urban Areas 24:53 Canned, Frozen Fruits, Vegetables Accessible there. Bring Fresh Fruit and Vegetable Food Boxes into those Areas Set Up Farmers Markets There Create Local Urban Gardens First Step Moving Towards the New Food Pyramid 28:32 Eat More Whole Foods Cut Back on Ultra Processed Foods, Sugar Sweetened Beverages, Enriched Grains/Flour Prioritize Protein with Every Meal Eat High Fiber Carbohydrates: Beans, Lentils, Peas, Nuts, Seeds, Vegetables, Fruits Eat Whole Grains: look for 100% Whole Grains on the Package The Recipe: Ginger, Garlic, Ground Beef, Broccoli over Quinoa 32:41 - Serves 4 - Ingredients 1 lb 96% lean organic ground beef 1 head broccoli, chopped 2 tbsp fresh grated ginger 1 tbsp chopped garlic ½ cup quinoa 2 tbsp low-sodium soy sauce - Instructions Cook quinoa according to package instructions. Steam broccoli until tender-crisp. In a large skillet over medium heat, brown the ground beef. Add grated ginger and garlic while cooking and stir until fragrant and beef is fully cooked. Add steamed broccoli to the skillet. Stir in soy sauce and cook for about 30 seconds, until well combined. Serve beef and broccoli mixture over quinoa. Final Thought: Eat Whole Foods, Cut Back on the Ultra Processed This podcast is about giving back. A portion of our profits supports initiatives combating child hunger in underserved communities like East Cleveland, Ohio. Join me every week as we redefine wellness one plate at a time. Let's make healthy eating accessible for everyone while supporting local sustainable farmers, chefs, businesses, and organizations. Subscribe to "Eat Better Food Today" for weekly inspiration on living a healthier, happier, more meaningful life! This Podcast is a production of Sante Strategies, LLC. Sante translated is - Health Means Everything. This is the company I have started to begin this health and longevity journey, focused on food. Disclaimer: We are sharing our experiences on this Podcast. Please be sure to consult a medical professional.
