Today, We're going to explore two simple yet transformative routines that can significantly impact your well-being. From understanding the foundational elements of basic nutrition to the art of plate portioning, we will guide you through actionable steps that are easy to incorporate into your daily life.

Whether you're figuring out the foods that best nourish your body or contemplating the benefits of eating fresh and even growing your own produce, this episode promises to equip you with the knowledge to make positive and lasting changes.

So, let's embark on this journey towards a healthier you!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.

00:00:00 Introduction

01:24:38 Basic Nutrition

02:39:74 Plate Portioning

04:19:93 Two Ways to Do It

08:16:63 Foods to Eat

08:48:07 Eat Fresh

10:56:99 Grow Your Own

13:06:07 Closing

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Hi guys, Sam Fury here with another episode of the Survival Fitness Plan, your ultimate flight and fight fitness training program. Currently, I'm in Pemberton. We're kind of like a little family... Getaway. Mum wanted to take me and my brother for a little trip, which we haven't done since we were kids.

So, a good 30, maybe 20, 20, or 30 years ago. And yeah, it's been nice. It's nice out here. It's Just have a look. For those of you that are on the, It's a nice little property. It's called something brook, brookhill something in Pemberton. Pemberton's a small ish Smallish. It is small. A small country town in the southwest of Australia, about two and a two-hour drive, maybe, from where my mum lives, which is also a country town.

So, it's even a smaller country town than the original country town that we that we came from. But yeah, it's really nice. Today I might go mountain biking, which would be cool because I've been mountain biking since I was in the States. So that was like nearly six months ago. But, maybe four months ago.

So we'll go mountain biking. I don't know if you'd like anything serious, but it'll be nice just to go for a ride. Yeah.

 Anyway, today's episode is about basic nutrition. So this is part of the Daily health habits. So if you go into the app, which depending on when you listen, this may or may not be live.

But if, when, when the app is released, which will be hopefully pretty soon, when you go into it, there'll be a coaching section, and then at every level you get a new healthy habit. And the idea is that they are released slowly, one per level, and each level goes from like 70 days, right? So you get one every couple of months.

There are a couple of reasons I decided to do that. One is because it takes about 55 days to, constantly do it, to develop it into a habit. And two, I don't want to introduce like, Too many at once because then it's like if you give people too many options, they're going to do none of them, right?

So it's better just to be like, this is the one you're going to, you're going to do and then just concentrate on that. And then after 50 or 70 days you do another one and people might think, Oh, that's a bit too slow. So maybe I'll also just be like, listen, here's all of them if you want, but just for this level, focus on this one.

But then again, maybe I won't, maybe I'll just keep it the way it is because That's how the system is. Sorry about the sun. Let me sit down over this.

 Alright, so this is the level, this is for levels one and two. Because they're, that focus on basic nutrition, right? So the level one healthy habit is all about plate portions.

So I think the thing is most, most people eat. Probably too much than they need I mean some people are too little, but a lot of people I find, including myself, I'm an, I'm an overeater and, but there is a way to do it, and I think the main thing is like to get enough vegetables, so a lot of people think, like, they think like, let's take the vegan.

The vegan diet, which is pretty popular these days, but I'm actually going off it a bit, like because all the, all the training that you do is for, like, it's hard to sustain vegan, like, there's a lot of nutrients you're missing out on, and you can, you can get them with supplements or whatever, but it's not as good as the real food, and if you eat like, eating meat, and this is going off on a tangent, but I think, like, eating meat is fine, it's like, if it's Depends, just depends where the meat comes from.

Like, you can eat chicken, and chicken can be really bad for you if it's like that stuff where they pump it full of steroids and feed it, like, just grain and that. But if it's like organic chicken, that's like, there's nothing wrong with that. It's like, it's not cruel to the animal because they live a good life and we are supposed to eat, like, it's the, it's the circle of life, right?

So they're not cruel, and they're healthy. And, and there are some, of course, some mates are better than others but anyway, that's, that's got nothing to do with it, right? That's probably the next, that's the next point, actually.

So let's focus on plate portions. So the first thing is that you have all right, there are two ways to do it.

Well, they mold into it. Let's say the first way is to use a fistful, right? So a fistful, one of your fistfuls is a portion that's equal to one part. of the portion, alright? So the reason why you use fistfuls is because everyone's, like, bigger people have bigger hands, in general, so they need more food, so they use a fistful.

Like, I can't just say, be like, have a cup, because if, like, if you're, if you're 60 kilograms, or 120 pounds, or whatever, and you eat, like, four cups of food it might be way too much, right? But then again, if you, if you're 7 foot tall Coming from, like, a Scandinavian huge person, like, four cups might not, might not give you enough nutrients that you need, right?

So you use a handful. So one handful is one portion. All right, so you need one handful, and like if let's just think of every meal you have right, and let's say you have three main meals a day We'll work off that because that's like the norm around most of the world three main meals a day and then all your snacks in Between it'll just like make just make them healthy snacks, right? So don't worry about that. We're talking about your main meal.

So let's say you have three main meals a day arguments like One handful is protein, right? And so that's like, let's say you're vegetarian, that'll be like beans and stuff. If you eat meat, it can be like a handful of diced chicken or whatever, right?

You can get more scientific, it's not super scientific. It's because I've made it that way so it's like easy to do, right? Because you don't want to sit there counting calories and all that sort of stuff. I've got a friend that counts, that's losing like counting calories at the moment. And it's a pain in the arse, counting calories, so what she's done, is she said listen because if you use frozen meals, then you'll only, then you know exactly how many calories, because it tells you, right, on the box, but then you're eating frozen goods.

Anyway, that steps onto the next one as well. Let's, let's concentrate on this. Sorry, my focus is all over the shot. Alright, so, you have one handful, one portion of protein, and the other portion is complex carbs. Now by complex carbs, you've got a simple version and a complex version of most things.

So the simple version is whatever's white. Right? So like white bread, white pasta, white rice that. And the complex version is whatever's brown. This is very simplified, but, it's just easy to remember this way. So brown rice. So always choose the complex version. So Hey, Let's say you're going to have a handful of bread, right?

You can't get it, you're not going to scrunch up your piece of bread. But let's say your handful of bread, if you've got, if you've got regular sized hands, regular sized hands, it's like just one bit of bread, right? If you've got... Giant hands, maybe that's two or three sides. You gotta, you gotta use a bit of imagination, right?

Alright. And then if it's rice, you get a handful of rice, but a handful of rice that's cooked, not a handful, and a handful of pasta that's cooked, not a handful that's like, uncooked, because then when you cook it, it triples in size, right? So just remember that. That's, that's a very easy way to overeat.

That's, why I tend to do that. I put a handful of rice in something, cause it's actually three handfuls. Okay. So or it doubles, whatever. So you've got that. Alright, so one portion, one handful of rice, or one portion of rice, one portion of Complex carbs, I mean protein, right? And then, two portions of vegetables, fruit or vegetables, fruit and vegetables, right?

Probably lean more towards the vegetable side, because fruit has a lot of sugar, but fruit is important, so you gotta eat fruit. Usually what I do is, like, for your main meals, you have vegetables and tomatoes included as a vegetable, even though technically it's fruit. And then and, And then in between meals, like your snacks, are fruit, right?

And if you choose not to snack, well, just make sure you have a little bit of fruit every day anyway, because fruit's good for you. Alright, so, so that's it.

 So you've got one portion of complex carbs, one portion of protein, and then two portions of things. So, alright, so the other way to think about it, which might be easier for some people, is that you've got your plate, right?

You've still got to keep in mind that one portion is one fistful, so you don't, like, put massive portions on there. Cut your plate, and divide it into four. So one quarter's complex carbs, one quarter's protein, and then 50 percent of it or half of it is vegetables, right? And that's easy to do. That's easy to visualize.

So there you go. Alright, so that's the plate portions.

 Alright, level in level 2, the healthy habit is to eat fresh. And I've already talked about this quite a lot in this podcast because I went all over the shop. But it's to eat fresh, right? So like I said, it doesn't I think back to the vegan thing, right?

I don't think I even finished that thought. So back to the vegan thing. A lot of vegans are like, we never get sick, never healthy. It's because I feel that when they don't eat meat, they're just naturally eating more vegetables or whatever. Now you can get very unhealthy vegans that instead of not eating meat, eat loads and loads of carbs, right?

And maybe they eat bad carbs but people that are going vegan are usually pretty health conscious. So they're generally not going to do that. It's just the way it is. It's like. I think it's not that oh, vegan is a healthier diet necessarily, it's just that the people who choose to be a vegan are usually just healthier in general, right?

They probably exercise, they watch what they eat, they eat organic, and all that sort of stuff, alright? So this whole thing about eating fresh coming back to that, is just, first of all, microwave dinners, frozen meals, things in cans, pre-packaged goods things with lots of preservatives. None of it's fresh and in general, they're worse, right?

It's much better to buy fresh vegetables. There are a few reasons for this. One is because it's fresh, right? It's just gonna not have chemicals and stuff in it. The second is because you're gonna be cooking it. Like, you have to cook it yourself. And when you cook it yourself, you can control what you put in it a lot more.

And so, like, when you buy, like, frozen, that might be... Alright, it might, like... Frozen vegetables don't necessarily have fewer nutrients than, than, then fresh vegetables. But, because they're in a frozen meal or whatever, you don't have any control over what else they put in it. So, they might put like, excess salt, excess sugars to make it taste nicer lots of preservatives, right, to keep it good or whatever.

Yeah, so you don't really know, and so when you buy it fresh you can control it. Also buying fresh is good because then you can choose the seasonal vegetables and all that sort of stuff, right, and eat within the seasons, which is what we should probably be doing. It's a bit different now because we have access, depending on where you live you have access to everything, right?

 But the other thing you could be like is like, you grow your own vegetables if you want to get really down to it, grow your own vegetables, and then whatever grows in the season that's what you're going to eat, right? So you're forcing yourself to do that, eating seasonally is a whole nother thing.

So. But just in general eating fresh and then you can get some fresh is better than other fresh, right? So let's say let's take eggs. For example, you have all these different types of eggs, and it's a good example of Caged eggs, right? It's not really fresh It is like it comes fresh from the chicken But the way the chickens are treated and what they're fed is like it's artificial Okay, so you've got caged eggs and then you even got like, Free range, which is better than cage, but still, you, there's no control over about what they're getting fed, right?

So free-range chickens might be getting fed crap also, and it's very possible they are and this doesn't mean that they're free-range all the time, right? It just means that they've, according to the standard, they're, they've, they've had to be let out for a certain amount of time a day or something like that.

I don't know what exactly it is. It's probably different from country to country or whatever. And there's no real, there's no world standard for these sorts of things, I don't think. Alright, and then you've got organic. And organic's the one where it's like they just run around free and they eat whatever they want and then they get fed.

Fed like seeds or whatever supplement and stuff like that. But they won't get pumped full of steroids or anything like that. So when you're choosing stuff, choose organic, right? And even better is to do it yourself. So if you've got the property or whatever and you're able to, I know a lot of people can't including myself, because of all the travel or whatever, but someday that's what I want to work towards, is like having a homestead when I decide to settle down and have my own chickens, right?

And I'll have no qualms like I don't eat much meat these days because of all the stuff they put in it, but if it's organic or whatever, and then, but if I own my own, I'll have no qualms with eating eggs every single day, and, because they're a superfood, and they're organic, they're awesome, and like, if I want to eat a chicken, I'll just go kill a chicken, right?

Or just get an organic one from my neighbor and whatever. I don't know if I want to kill it myself. I will do. But yeah. So there you go. So yeah, eat fresh, that's level one.

 So there are more advanced health nutrition-based health habits in future levels, but they're more advanced. And a lot of people won't want to go straight into them, so I'll talk about those ones later on in a future episode.

That's it, guys. Don't forget to download the Survival Fitness Plan app for free. www.survivalfitnessplan.com/app Hopefully I won't crash. mountain biking today. It's going to be a beautiful day. It's cold in the mornings but, oh man, look at that sky. Not a cloud. Have a good day out there and I'll speak to you next time.

Bye.