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Behind the Bluff
Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.
Behind the Bluff
Eat These 6 Foods Weekly and Your Body Will Thank You
Dietitian Lindsay Ford unveils six foundational foods that deliver maximum health benefits when incorporated into weekly eating routines. This episode breaks down the science-backed reasons why berries, dark leafy greens, avocado, eggs, potatoes, and yogurt deserve permanent spots on your plate.
• Berries provide brain and heart benefits through anthocyanins, flavonoids, and fiber
• Dark leafy greens supply essential nutrients that can be made more digestible through cooking or blending
• Avocados deliver healthy fats, vitamin E, potassium and versatile culinary applications
• Eggs contain complete protein with all essential amino acids plus choline for brain health
• Potatoes offer affordable complex carbohydrates with potassium, fiber, and vitamin C
• Yogurt supplies probiotics for gut health plus protein for muscle recovery
• Alternative options include beans, salmon, apples, nuts, seeds, and cruciferous vegetables
Remember to actively participate in life on your terms. If you enjoyed this episode on foundational foods, please give us a rating to help others find the podcast.
Are you ready to live an active lifestyle? Welcome to Behind the Bluff, where we believe every moment of your life is an opportunity to pursue wellness on your terms is an opportunity to pursue wellness on your terms. I'm your host, jeff Ford, and today we're diving into one of the most fundamental yet powerful topics in nutrition the foods that can actually help you live a longer, healthier life. We hear a lot about supplements, diet trends and, honestly, what to avoid versus what to eat, but what about the staples? The foods backed by real science that support your heart, brain, gut and overall well-being across the decades? In this conversation, we will share the six foundational foods that deserve a permanent spot on your plate, the everyday heroes you can easily build into your routine. I'd like to welcome back one of our regular podcast guests and dietitian, and my wife, lindsay Ford.
Speaker 2:Hello.
Speaker 1:Thanks for coming back on Lindsay.
Speaker 2:Thanks for having me. I'm excited to be here today.
Speaker 1:Yeah, this topic was inspired from our six foundational movements. I think I discussed with you that it would be great to simplify six foundational foods so that our listeners know how to execute each week.
Speaker 2:Yeah, six is hard.
Speaker 1:It is difficult. I had a really hard time deciding what foods to choose. Yeah, no, I get it. It was definitely difficult when you think about narrowing down on movements. So, before we jump into revealing the six foundational foods, lindsay, as a dietitian, how do you discern what foods would be ideal foods for your clients to eat on a regular basis?
Speaker 2:on a regular basis. So when I thought about regular basis, I also thought about what people can do consistently where it's going to make an impact long term on their health in a beneficial way. I thought about versatility. I thought about different fruit groups, so you know, getting a fruit and a vegetable, so just using that as an example, getting the macronutrients, the micronutrients, getting enough fiber. But if we're talking on an individual level, it's important to get a variety of different things in so that our body can function well, and so I try to think of different things that, if you put it all together, people can. If they were to eat these six foods on a consistent basis, it's going to have at least enough right, not saying someone's going to just eat six foods every week. That is not practical.
Speaker 1:but yeah, If you had to choose six. We're trying to choose foods that most people can be consistent with. They're versatile and they provide a lot of variety both in macronutrients and micronutrients.
Speaker 2:Yes.
Speaker 1:Love it. Yes, so we knew this would be difficult to narrow things down. If you were to recommend six foods that everyone should try to eat on a weekly basis, what would they?
Speaker 2:be. We've got berries, dark leafy greens, avocado, eggs, potatoes and yogurt.
Speaker 1:Nice, those last two. We're going to dig into those ones for sure.
Speaker 2:Yeah, yeah, that sounds great.
Speaker 1:Let's break each food down in a bit more detail, starting with berries. First things first. What are the benefits of berries, starting?
Speaker 2:with berries. So first things first. What are the benefits of berries? So berries, if we look at blackberries, raspberries, strawberries, boysenberry, I mean there's so many, there's a lot of different berries, but what we have in the market, you know they're, they're basically nutrition powerhouses. They're good for the brain, they're good for the heart. They've got what's called anthocyanins, which are great for anti-inflammatories. They've got flavonoids.
Speaker 1:Can you say that last big word one more time.
Speaker 2:Anthocyanins.
Speaker 1:What are those?
Speaker 2:It's a compound found in more of like your dark purple, your like blueberries, blackberries, and they have been linked to really helping with inflammation, and so they're found in other foods like beets and cherries. But berries they're also a source. Okay, yeah, they're high in fiber, so our berries are high in fiber, which is really important for gut health and to keep full, they're sweet, so that's the other thing.
Speaker 1:They taste delicious, they taste so good. Kids love berries.
Speaker 2:Kids love berries, families love berries. So that's something else to kind of think about is when I was trying to choose these six foods. It also has to be stuff that we look forward to eating. If we're not looking forward to eating it, then we're probably not going to. It's going to be more difficult to get it in consistently Now what are your recommendations?
Speaker 1:in regards to organic berries versus non-organic berries, there's a huge price difference. It's actually the gap seems to be narrowing. As a avid grocery shopper myself, I see that organics becoming a little bit cheaper, but in the world out there there's a lot of folks scared of non organic berries.
Speaker 2:I would not be scared of non organic berries. Eating berries is better than not eating them at all, and figuring out what will, what will we instead sometimes isn't the better option, so I would incorporate them regardless. I'd say, if somebody is going to pay $8 for a pint versus four, I would get two packs of the like. Get two instead of just getting the one for eight. Yeah, it's really. It's more about getting it in. If you can, I would try to get anything regionally or locally. So, like me and I went.
Speaker 1:That was amazing. Y'all came back with like two buckets of strawberries.
Speaker 2:Oh my goodness, dempsey Farms is where it's at.
Speaker 1:This is out in Beaufort, correct. It is it feels like it's beyond. Yeah, there you go, it is beyond Beaufort.
Speaker 2:But I mean we picked two big bins of strawberries and we've got some frozen, we turned some into jam and then the rest we just plowed through. They also had blueberries there from a different farm and so those were delicious. So I think incorporating berries every day, that's actually one that I would try to do every day, versus some foods it's you might not be prone to have them every day.
Speaker 1:Berries, I would find a way to get in, and every day very cool now any strategies you have for people to integrate berries into their meal planning smoothies, parfaits.
Speaker 2:They work really well with salads. So, like dark leafy greens tend to be a little bit more bitter. So if you're one that's open and willing to put berries onto a salad, it can be nice, I would say. If you're looking for, I would say from a cooking aspect, so we cook it down. This is more like a chutney or a jam turning into something like that. So those are just some things off the top of my head. That would be ways.
Speaker 1:Cool yeah, let's go ahead. Shift gears. We've gone deep into berries, our first food, in no particular order.
Speaker 2:Yep.
Speaker 1:Now dark leafy greens. We know greens are important. We know they pack a lot of micronutrients. What else can you add to the benefit of incorporating dark leafy greens?
Speaker 2:So dark leafy greens they're going to be filling, so they're going to help fill us up. They're packed with fiber, which is super important for gut health. Microbiome there's high in folate. B vitamins we can get small amounts of magnesium, calcium, iron. We can get some protein out of our dark leafy greens. I mean ounce for ounce. We're going to get more out of our animal sources, but it's a great source for those that are more genuinely plant-based to get dark leafy, like those are going to be essential.
Speaker 2:Yeah. So for those that are more plant-focused, plant-based dark leafy greens are going to be essential and foundational to their overall nutrition plan.
Speaker 1:Makes a lot of sense. Now, my mom has Crohn's. You're obviously aware of that. And fiber doesn't go the best with her, so salads can be really difficult for her to want to eat. What are some ways people can eat dark, dark, leafy greens without feeling like they've got to eat raw lettuce all the time.
Speaker 2:Yeah, and I think that's one of the challenges with dark leafy greens Like I actually don't hear that many people say yay, kale, like yay, I'm so excited. So it's figuring out ways to get it in so that we can get the nutrition, nutritional benefits from them. Because they are, they tend to be a little bit more bitter and then if you do have gut, gut issues, where too much roughage it can, it can actually cause a flare up. So cooking and condensing them down can be very helpful. So doing like a stir fry or like sauteed spinach, putting it into a stew or a soup, putting into a smoothie, where it's still raw but you're actually blending it up so it's easier to digest in that regard. So I would say, getting creative with the cooking and getting creative with the preparation is going to be pretty key, versus just sticking to salad, salad, salad, salad salad, which is how we usually think of with our greens.
Speaker 1:With our dark leafy greens, it sounds like putting a little in where you normally maybe wouldn't, with recipes that you're already, uh, producing week to week.
Speaker 2:Yeah, also baby varieties. So like baby kale, baby arugula, tend to be a little bit more tender. So for some that want to still try to get in kale and arugula and some of these more bitter greens, the the baby varieties tend to be a little bit more forgiving on them.
Speaker 1:Babies.
Speaker 2:They're cute so it makes sense, cute little greens.
Speaker 1:Lindsay, you know my favorite food on this list is avocado, so that's number three in our more detailed discussion here. Why is it included in your foundational six?
Speaker 2:So avocado is a whole food. I wanted to include some sort of healthy fat. I was torn, because nuts and seeds are up there for me and they can be turned into so many different things. We've got another green food here, however, so we've got avocado, where we're going to get the benefits of something green, high in vitamin E, potassium, fiber. They're creamy. It provides a different texture than other foods that we might not be as used to. It works great in guacamole. We can throw them easily on top of I know we just mentioned salads, but we can throw them on top of salads tacos omelets.
Speaker 2:Great way to use avocado.
Speaker 1:I love when I'm out at a restaurant, and that's always an option.
Speaker 2:You can freeze it. So if you feel like you've got some ripe avocado, you can cube it, lay it on a tray, freeze it, and you know those would work great in smoothies. So I just chose this as a great, as a great foundational healthy fat source.
Speaker 1:Yeah, it checks the box as a healthy fat and, as you elaborated, I didn't think a lot, a lot of those ways that you just shared about how it can be incorporated in a variety of situations.
Speaker 2:Yeah, throw it into a wrap, throw it into a sandwich. Burgers, I mean, there's so many different ways to incorporate them.
Speaker 1:Yeah, okay, so we've covered the first three. No point intended, let's crack into eggs. Yeah, what concern? First things first. Yeah, what concern, if any, should we have with eggs and cholesterol?
Speaker 2:So cholesterol is a compound that I mean we're going to get. It's a, it's a type of fat that we're going to get from our foods, but specifically animal sources. And so for those that tend to have high cholesterol eggs because of the yolk we're going to be consuming a fair amount of dietary cholesterol. So for some that are concerned, they tend to pull back from eating too many eggs because they don't want to see their cholesterol continue to go up if it's already high.
Speaker 1:Now is there a difference between food cholesterol and blood cholesterol?
Speaker 2:I mean it's yes and no. I mean I would say with our body it makes cholesterol, so we are going to have this genetic predisposition to our cholesterol levels anyways. So it then becomes a very individual thing on how do certain foods, lifestyle, then impact how our body responds? Because I've worked with some people where they do everything they can, they eat more plant-based, they try to get more fiber, they're eating salmon, they're eating healthy fats, like they're working really hard, and it only nudges the cholesterol. Now for some they can make those changes and it only nudges the cholesterol. Now for some they can make those changes and it can drastically improve it. So it can be very dependent on the person.
Speaker 1:It sounds very variable and food cholesterol doesn't necessarily correlate exactly to what someone's overall cholesterol in their body is going to look like. Is that a fair statement?
Speaker 2:Pretty fair. Yeah, it's not going to. It's going to influence. The interesting thing about eggs is if somebody consumes them, let's say, daily, we might see blood cholesterol. We might see LDL and HDLs both go up, but HDL is good. So we might see cholesterol go up, and if the ratio of LDL and HDL doesn't necessarily change, then we might not really have an issue on our hands.
Speaker 1:Now I think with cholesterol we're kind of taking a tangent off of eggs for just a moment here. There's more and more doctors talking about looking at the more dense particles of cholesterol. How can you advise our listeners to go further than just HDL and LDL?
Speaker 2:Yeah. So I would say looking at your family history is going to be important. So if you know cardiovascular disease runs in your family, that would be probably one of the flags that I would say, okay, I might be more predisposed to this. So something like APOB I would be looking at talking with my doctor and potentially seeing a cardiologist on. I want to get some further testing and do a more extensive panel just to see what's going on beyond just the basic cholesterol panel.
Speaker 1:And you typically do that when maybe you've created some dietary changes with, when maybe you've created some dietary changes with folks you've changed some exercise patterns and don't necessarily see changes and then or or. What I'm asking is would you do it regardless, like if I'm in my forties, fifties, sixties and I just want a better look at my cholesterol? Do you think it's worthwhile?
Speaker 2:I think it's worth having that conversation with and you know it's, it's your in essence, it's your body. So it's like, if you want to have that information, get the information. It's not going to hurt to have that information.
Speaker 1:Yeah, yeah, I was very much inspired by, uh, dr Peter Tia's book outlive, and I remember requesting APOB and my levels were elevated more than expected. So it's just an interesting angle that most folks haven't explored, so I'm glad we took a little bit of a dive into it today. Now back to eggs. There are a lot of labels on eggs.
Speaker 1:It could be organic farm fresh, free, free range. All these different labels and I I'm confused as, as someone who feels like he knows the the majority of differences, when, when reading a label, can you explain some of them and and help everyone out today?
Speaker 2:yeah. So we we see cage free a lot, we see free range. Those are two big ones, those are two different things. So cage free does not necessarily mean they have access to the outdoors, it just means they're not necessarily in a cage. In a cage um, so they might have very little room within. You know, I'm just going to use the pen or like in some sort of building, like they're not going to necessarily have access to the outdoors so cage free doesn't really mean anything I wouldn't necessarily use that as like a health benefit.
Speaker 2:Okay, a free range means there is access to the outdoors. Now how much access each bird has as far as square footage can be there's not a requirement usually two, two feet by two feet oh, that's not much no, no, it's not. So that's where, when, when we see free range, I mean you can do your homework and wherever you're getting those eggs from, it's well, how much, how much? You know how active are these birds. So that's where, if you can get local from the farmer's market, I mean that's ideal.
Speaker 2:Some people are like I want my own, I want my own hens, I want my own birds, like I want to start raising my own and have my own eggs. That's, that's beautiful, that's amazing. Not all neighborhoods are like, hey, yeah, you can have some, some hens, that's fine. So it definitely probably depends on where you live, but going to a farmer's market and getting it that way is your best bet. Pasture raised is another one that people see as well. Pasture raised pasture raised.
Speaker 2:It's, in essence it's kind of similar to free range because it's you know they've got room to go outside and we kind of assume that they're going to have pasture to literally feed on. It's it's just when we're getting, that they're going to have pasture to literally feed on. It's just when we're getting when we're going into our regular grocery stores. Until you go onto that company or that farm's website, you can always do a little bit of digging, but until you actually step foot on that farm you're really not going to completely know how these birds are raised, taken care of to then produce the healthiest egg possible. But in general, the reason why I chose eggs was because we've got all the essential amino acids. We've got our yolk that's going to have B vitamins, and we've got choline, which is super important small amounts of vitamin D. It's just one of those foods that's so versatile and most people enjoy them and we mentioned your mom gut health. Eggs are probably one of the easiest, most digestible forms of protein.
Speaker 1:That's a good angle to this.
Speaker 2:Yeah. So for people that are like, hey, I want to go more plant-based, but I still want to get some animal sources, and most people tend to be a little bit more open to the idea of eggs. And most people tend to be a little bit more open to the idea of eggs If we think about baking. Eggs are foundational If we think about I mean, they're just so versatile across the board. I know I'm jumping around a little bit, but I just think about for individuals that have different nutritional needs, especially like if I've worked with people with allergies and intolerances eggs become pretty much a foundational piece for them, because it's something that they can tolerate and they enjoy.
Speaker 1:Yeah, I think a great part about eggs is they're fast to cook as well.
Speaker 2:And they're fast to cook, doesn't take much time.
Speaker 1:No no. And I I commend a lot of folks out there. I I've never been able to establish this practice, but you have a lot of people who hard boiled eggs and they keep them in the fridge and then they take them as a to go for breakfast and stuff.
Speaker 2:Yeah. So for people that are really active on the go, for people that are working out, strength training, just living active, busy lives, it's a really great protein source for them for recovery.
Speaker 1:I mean there's just so many reasons why eggs can be, can be valuable Love it and you triggered for me a reminder that it would be good for us to do an episode just on the different types of proteins and how they work in our body from the, you know, plant-based perspective, egg-based perspective here, and then, of course, whey protein. So look out for an invite soon on that one.
Speaker 2:Sounds great.
Speaker 1:Cool. Let's go ahead and move to the fifth foundational food, Lindsay potatoes. And I was surprised that this made the list because, like bananas, I feel like a lot of people avoid potatoes. What can you share with our listeners today to convince them that potatoes should be a part of their weekly foods?
Speaker 2:so I Potatoes yeah, I chose it because it is a complex carbohydrate source, it is a starch, it is a whole food, it is, I'd say, similar to eggs. There are so a white potato and I'm thinking, if you really look at the nutritional profile, there's so many similarities and there are differences. So the way that I look at potatoes, kind of similar to berries, is can we get a variety of them? So just don't eat strawberries every week, right, like we want to get blackberries and blueberries and raspberries.
Speaker 1:Eat the rainbow.
Speaker 2:Yeah, eating the rainbow is really, really important. And blueberries and raspberries, and just eat the rainbow. Yeah, eating the rainbow is really, really important and a great overall, I'd say, philosophy when it comes to choosing our foods from just weekly.
Speaker 1:And I like how you relate it to these specific types of foods, Even though we're sharing one type of food today. I think you've picked a lot of items on this top six list that have a tremendous amount of varieties to each of them, except for like an avocado is an avocado.
Speaker 2:Yeah, but there are different sizes.
Speaker 1:There are, you remember that one time my friend brought over that huge avocado Like that was like the size of your head.
Speaker 2:It was overwhelmingly large.
Speaker 1:yes, yeah, we never ate it. It was just too big to handle.
Speaker 2:Yeah.
Speaker 1:But it was a different size. Yeah, we never ate it.
Speaker 2:It was just too big to handle, but it was a different size. Yeah, you know, and I didn't. There were things like beans and lentils, and I thought about salmon, I thought about nuts and seeds, like these are all foods that I'm like we could they are they could easily make this list.
Speaker 2:It was just. I also wanted to talk about foods that maybe don't get a lot of attention and they can be extremely valuable. So sweet potatoes, red potatoes, purple potatoes. So people think, don't, don't get purple potatoes enough credit, but they are so, so good for you. Also with potatoes is if we, if we eat them with other foods, they're not going to spike our blood sugars as much as what people think. So that's one thing that I'll typically hear is well, don't potatoes are going to be, you know, high on the glycemic index? Well, it depends what kind. It also depends on individuality, but normally when we're eating potatoes, we're not just eating a potato, like it is also alongside of other foods. So that's something to consider. As far as the glycemic index, glycemic index is different than glycemic load and potatoes just can be extremely valuable Potassium, fiber, vitamin C, which is important. I mean, they're just great and they come from the earth. They come from the earth.
Speaker 1:I think, with like pasta and potatoes, that there can kind of be a comparison on a lot of dishes out there. Pasta is hard to stop eating Potatoes. I feel like you do hit an end point 100%. They're filling.
Speaker 2:They're absolutely filling. Like if someone were to say, okay, I'm going to put, let's say, three baked potatoes in front of you, you would be really full, it'd be really hard to eat them all.
Speaker 1:It's like a half a plate of mashed potatoes versus a half a plate of pasta. The pasta is going to be easily consumed.
Speaker 2:Yes, yes. And the other thing is that they're affordable. Potatoes are still one of those foods that I think tend to be pretty affordable for people, whereas, like I will say, like an avocado, the eggs they're not. I'm like they've gotten more expensive and I know that they're not necessarily always in season or something that we can get. I'm like I don't see avocado trees. You know what I mean. Like that's just not. However, like potatoes, we can get those locally here, and I mean we can get them from the farm. I saw them over at RTs. Like we can get them directly from Palmetto Bluff, which is great.
Speaker 1:Yeah, no, anytime we can get it local, we know where it's coming from. I mean, that's, that's the big highlight across all of these foods and you're right, eggs like there's a tax on them. We went to breakfast down in Savannah a couple months ago and there is literally a sign sitting on our table about the egg tax. So for everything you order. It was an extra 39 cents and yeah, it's just, it's just annoying.
Speaker 2:Yeah, yeah.
Speaker 1:Change the menus.
Speaker 2:It didn't stop us from getting no, we still got omelets.
Speaker 1:But yeah, we'll. We'll go ahead and move on to our last food here. So we've covered berries, dark leafy greens, avocado, eggs and potatoes. Now number six yogurt. This one may be as controversial as potatoes, because yogurt's considered dairy, which does get a bad rap from a lot of folks. What can you tell us about dairy that makes it valuable?
Speaker 2:So I specifically chose yogurt because it is it's it's got the probiotics which we, if we're talking gut health, we know probiotics well, and also prebiotic getting the different fibers, are really, really important for our microbiome and if we don't have a healthy gut, so many things can escalate. Now I don't know what's going on in people's guts individually, like even if I'm talking to somebody and they're seeing me for gut health, it's so hard to exactly know. But getting in a food source that has the probiotics in it can be extremely valuable. Plus, we've got vitamin d, we've got calcium, small amounts of potassium and it's great protein source. So and it's similar to eggs quick, easy it can be a great thing that can be foundational for smoothies, parfaits most people enjoy it for a lot of applications, like some of these other foods.
Speaker 2:So many different applications and you've got the whey protein in there, so it can be very helpful for muscle just repair and making sure that we're getting into optimal recovery as well.
Speaker 1:Cool With listeners out there who maybe have dairy intolerances. What would be your substitute here? What would be the most comparable food, to say, yogurt?
Speaker 2:So if we look at intolerance, most likely it's lactose intolerance, which, what's interesting, is because of the probiotics and the bacteria within yogurt which look on the label. Make sure that it's got it. That should actually help. So for people that struggle with lactose intolerance, they can tend to tolerate regular yogurt. Now we've got Greek yogurt. We've got traditional yogurt. Both are great.
Speaker 2:Greek yogurt is going to have more of your protein, just a little bit more. In a, let's say, four ounce per four ounce, you're going to get more out of out of the Greek yogurt. As far as alternatives, I'd say kefir is a great option. Kefir, however you want to say it Now, that's going to. That's more of like a fermented yogurt. It's going to go through an extra process. There tends to be more probiotics in it, so some people might be able to tolerate that more than yogurt, but it tends to be a little bit more tangy. Some people are kind of off-put by like a plain variety of that. If we go plant-based, then we might be looking at less protein and oftentimes they're not putting in the probiotics and the healthy bacteria. More and more brands are doing that and and the taste can be a little funky.
Speaker 2:So, that's just something it or it's just not what people are used to. They're used to the sweet tangy, and and then if you try to turn that into a plant-based, let's use almonds as an example, like an almond yogurt.
Speaker 1:Yeah.
Speaker 2:If you're adding probiotics to it. Bacteria in nature is more acidic, so it can just it can be a little taste-wise, can throw people off.
Speaker 1:Understood. Now to put the lid on yogurt you like. Like the analogy there Top two brands. If you had to choose top two brands, money aside, don't think of the cost what two brands in most grocery stores would you go after? I like Ziggy's because it's buy one, get one free right now at Publix. I saw the coupon this week.
Speaker 2:I just love what they're doing as a brand. They are also making stuff for kids and like the pouches, which is great. They're making the drinkable yogurts, which is great. They have flavored varieties that have less added sugar. So for those that are used to like the super sweet varieties, then this is a great alternative. It's a it's a. It's a brand switch. Where people are still, they find it still very appealing and they still have the plain versions and they have anything between you know your zero fat, up to you know your, your higher fat varieties. Then you've got Faye that I think they just been classically phenomenal for years, and so they've got the plain, they've got the flavored varieties. I would say I tend to link towards Ziggy's with the flavored varieties, but you know, foyer, you know they still do a really, really great job. So those would be probably the two brands and they're easy to find in pretty much every single store Publix, kroger you're going to find both of those brands.
Speaker 1:Got it. Thanks for that rundown. So we're getting to the end of our time together today. A couple of final questions. Don't need to go into too much depth here, just so listeners aren't leaving this conversation thinking these are the only six foods.
Speaker 2:I'm ever going to eat again. Please no.
Speaker 1:What are some foods that you've left out? You mentioned beans earlier, other foods that are like extremely nutrient, dense and potentially important to people. Just a few.
Speaker 2:Yeah, beans Huge. I would also put in salmon up there. I would throw in apples as a really great fruit source, nuts and seeds huge. So those would be some of the first things that come to mind. For me, these are obviously all whole foods. I think there's also the practicality of, okay, what are some processed, minimally processed foods that can be worked into like our fermented foods. Yogurt is actually not even necessarily a whole food. Here it is. It is a process like item. So, um, that's the one that made the list that actually has gone through some level of processing.
Speaker 1:Wow, I'm proud that we got one processed food on this list.
Speaker 2:Oh, I got to add I think that's helpful for folks so I don't feel like they have to do everything from absolute scratch. I want to add cruciferous vegetables like broccoli, cauliflower, our Brussels sprouts oh gosh, garlic onion, like there's so many. But what's interesting is I'm I'm choosing things that happen to be more plant based, like there's a theme there.
Speaker 1:Yeah, yeah, yeah. So if we're going to add anything above and beyond these six, it's going to be a lot of those plant-based foods vegetables, fruits.
Speaker 2:Yep 100%.
Speaker 1:Okay, well, lindsay, I have enjoyed discussing this in depth with you. It was a conversation inspired by strength training and just trying to simplify foods. I think it's so important for us to keep things simple and living a healthy, active life, and I think you've been extremely helpful in simplifying things for all of us today.
Speaker 2:I sure hope so. Thanks for having me.
Speaker 1:You're so welcome Listeners. Feel free to hang out with me for a few more minutes and get some healthy momentum for the rest of your week. The strong protect the weak. What do you think about that? Do you feel like those out there who are struggling, those who have difficulties and maybe aren't as strong as you deserve your attention? Are you meant to help the people around you who might exhibit more weakness than you? Who might exhibit more weakness than you?
Speaker 1:I've been going through my days lately and just trying to be the light, trying to radiate positivity, because we often go through our days and we forget that every interaction with every human being could be that spark that that person needs, could be that lift that picks them up. And so, for this week, let's keep it really simple. Let's remember that the strong do protect the weak, and we have a duty to radiate positivity and be the light for those around us. If we don't, who else will? I want to thank you for taking the time to listen this week.
Speaker 1:If you enjoyed Lindsay's breakdown on the six foundational foods, we'd love to hear from you. We're starting to do more of these tip strategy episodes that are built in lists. I find that, for me personally, having some bullet points on how to live healthy and active goes a long way in being able to implement some of the things that you learn each week. So if you like these episodes, we'd love to hear from you. If you haven't given us a rating yet, we'd love for you to give us a rating so that more individuals out there, especially members, can find us as always. Remember to actively participate in life on your terms.
