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your first order. Hello

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there and welcome to the Nutrition DIVA

1:24

podcast. I'm your host, Monica Reinagle. Today,

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I have some advice for those who want

1:29

to help their friends and their family eat

1:31

healthier and also some tips for those who

1:33

are just starting out on the healthy eating

1:36

journey. I frequently

1:38

get emails from readers and listeners

1:40

asking for advice on behalf of

1:42

someone else who they care about.

1:45

One young lady is worried about her brother's

1:47

horrible eating habits. How do I

1:49

convince him to take better care of himself, she wants

1:51

to know. For Alyssa, who

1:53

wrote, there are some folks

1:55

in my life that think they're eating

1:57

healthy and exercising well, but they're not.

2:00

and it shows what are some good tips

2:02

for those just starting out on the healthy

2:04

eating journey and how might

2:06

we present these tips to them. Another

2:09

wrote for advice on how to help her husband

2:11

who needs to lose a lot of weight. Really

2:14

what she wanted to know is how to

2:16

get her husband to take my advice instead

2:18

of listening to his mother who apparently is

2:21

pushing some pretty extreme diet fads and you

2:23

know that's not my style. I

2:26

want a friend to get professional help for weight loss and

2:28

related health issues. Wrote a third

2:30

person, do you offer private consultations?

2:34

All of these folks have really good

2:36

intentions. They're motivated by a sincere concern

2:38

and a desire to help and it means

2:40

a lot to me that they place their

2:42

trust in me. But you

2:44

know what, I try not to give advice

2:47

to people that haven't sought my help

2:49

themselves because the reality

2:51

is there really isn't much I or

2:53

their loved ones can do to change

2:56

someone who is not yet ready.

2:59

In truth even people who say they're ready

3:01

to change often aren't. They'd

3:04

like for things to be different but they're

3:06

not yet willing to do or to not

3:08

do what it would take to create a

3:11

different result. And until they are ready it

3:13

really doesn't matter how much information

3:15

you make available or

3:18

how many obstacles you remove or how easy

3:20

you make it. Change

3:22

requires a powerful desire

3:24

and an ongoing commitment. It's just not

3:27

something you can do for someone else

3:29

and believe me I've tried. And

3:32

once people have decided to make a change

3:34

trust me they will find their own

3:36

way to the information, tools and

3:38

resources they need. If they want

3:40

your input or advice or mine

3:42

they'll ask for it. And

3:44

look we can't worry about whether the information they

3:47

find is right or not. If it doesn't work

3:49

they'll keep looking. And also keep in mind that

3:51

the things that motivate and work for them may

3:54

be different than what works for you or for me. Now

3:57

once someone you care about has made that commitment

3:59

to us. healthier lifestyle, there's a

4:01

lot you can do to support them.

4:03

For example, don't bring unhealthy foods

4:06

into the house. Offer to

4:08

watch the kids so that they can go to

4:10

a regular exercise class. Think

4:12

of ways to spend time together

4:14

that don't revolve around eating or

4:17

snacking. Be understanding about

4:19

the occasional grouchiness or bad mood

4:21

because you know what, change is

4:23

difficult. Don't second

4:25

guess their methods or offer them

4:27

unsolicited advice or coaching. And finally,

4:30

don't be afraid to ask what they would

4:33

find helpful. Just remember to listen and then

4:35

respond to the answer they give you. As

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a teacher, have you ever wondered

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how much impact you could truly

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4:49

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the change. Walden University, set a

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course for change. Sergeant

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and Mrs. Smith, you're going to love this

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house. Is that a tub in the kitchen? Is that a tub in

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the kitchen. There's no field manual

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for finding the right home. but when you

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do, USAA homeowners insurance can help protect

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it the right way. restrictions apply.

5:29

also wanted to circle

5:33

back to part of Alyssa's question. She asked

5:35

for tips for people who are just starting

5:37

out on the healthy eating journey. And maybe

5:40

some of you listening are here because you're

5:42

just starting out on that path. So for

5:44

you, here are a few thoughts

5:46

on how to get started because I know

5:48

there is a lot of information out

5:50

there and it can get really overwhelming

5:53

really fast. There are so

5:55

many nutrients that you might

5:57

be deficient in, so many

5:59

exotic foods. that are supposed to

6:01

fight this or that condition or reduce

6:03

your risk. And then there's

6:05

all the dangers, right? The toxic

6:07

ingredients or the special ways

6:09

that foods must be prepared or combined

6:12

in order to retain their nutrient value.

6:15

And you know what? Part of this is just

6:17

the reality of the information economy. In

6:19

order to keep your attention, news

6:22

needs to remain new. And so

6:25

a lot of the research that makes

6:27

the evening news or the internet sites

6:29

is preliminary research that's not really

6:31

ready for prime time. It's

6:33

an initial finding in rats

6:36

or in five 20-year-old athletes

6:38

that requires more research or

6:40

doesn't even translate into actionable

6:42

advice. And

6:44

of course, an even better way to get attention

6:47

in a very noisy media

6:49

environment is to come

6:51

up with an approach that's completely contrary

6:53

to the conventional wisdom. Like declaring that

6:55

eating grains is bad for your brain

6:57

or that saturated fat is really, really

7:00

good for you or that

7:02

eating meat will give you cancer or

7:04

that beans and legumes are full of

7:06

toxins. And each of those ideas, by the

7:08

way, was promoted in books that

7:11

spent months on the New York Times bestseller

7:13

list. I'm not

7:15

saying that we should never challenge the conventional

7:17

wisdom because sometimes it is

7:19

wrong or at least evolving.

7:22

But subtlety, common sense and moderation

7:25

don't sell. And as a result,

7:27

people who challenge the conventional wisdom

7:30

often end up going a bit overboard, going

7:32

to extremes, throwing the baby out with

7:35

the bath water. And

7:37

a lot of the popular conversation

7:39

around nutrition has devolved into

7:41

highly polarized camps that spend a

7:43

lot of energy attacking one another.

7:47

All of this is just to say that I

7:49

really feel for the average lay person who just

7:51

wants to eat healthy and doesn't have time to

7:53

make it a full time job. The good news

7:55

is that all of the dangers and the threats

7:57

are not nearly as dangerous as the other ones.

8:00

and threatening as they're made out to be. But

8:02

by the same token, the magical

8:04

powers of this berry or that tea

8:06

or that herb to cure and prevent all

8:09

that ails us have also

8:11

been exaggerated. A

8:13

healthy diet is really a lot less complex

8:15

and difficult than we tend to think. It really

8:18

comes down to just a few guidelines that

8:20

can be summed up in a few

8:22

sentences. And you've heard me say these

8:24

sentences lots of times, but to review.

8:27

Eat as many different kinds of vegetables and

8:30

fruits as you can. Eat

8:32

a variety of legumes and whole grains

8:34

to promote the growth of healthy gut

8:36

bacteria. Get most of

8:38

your fats from healthy sources like nuts,

8:41

avocado, olive oil, and fish. And

8:44

of course, limit your intake of

8:46

added sugars, refined grains, alcohol,

8:49

fried food, and highly processed

8:51

foods. It is OK to enjoy

8:53

any or all of those things occasionally, but

8:56

maybe not all of them every day. And

8:59

if you want an easy way to keep track

9:01

of all of those things, the Nutrition GPA app

9:03

is a free smartphone app that can help

9:05

you do exactly that. You'll find it in

9:07

your app store. And

9:10

one final thought for those who want to help

9:12

their loved ones eat healthy. While

9:15

unsolicited advice is usually not

9:17

very effective, don't underestimate

9:19

the power of modeling those

9:21

healthy choices and make it

9:23

look easy and fun, not

9:26

strict or stressful. I

9:29

want to thank all of you who have shared the

9:31

Nutrition Diva podcast with your friends and

9:33

family. And to all of you long

9:35

time listeners, I'm so grateful for your

9:37

support and your enthusiasm. And

9:39

I have just a quick housekeeping note. We're

9:42

making some changes in how we distribute

9:44

the Quick and Dirty Tips podcasts. And

9:47

starting this week, transcripts for

9:49

the shows and links to

9:51

any resources I mention will be found on

9:53

our new show page. And

9:56

that's at

9:58

nutrition-diva.simplecast. and

10:01

not at quickanddirtytips.com where you

10:03

may have been accustomed to look for them in the past.

10:06

You'll also find a link to each episode's

10:08

show notes and transcript in whatever app you're

10:10

using to listen to the show right now. And

10:13

of course, you can still reach me by

10:15

email at nutrition at quickanddirtytips.com. I always love

10:17

to hear from you. Nutrition

10:20

Diva is a Quick and Dirty

10:22

Tips podcast supported by a wonderful

10:24

team, including Brandon Goetchess, Nathan Sems,

10:26

Davina Tomlin, Holly Hutchings, Morgan

10:28

Christensen, and Cameron Lacy. Thanks to all

10:31

of them, and thanks to you for

10:33

listening. I'll see you next week.