[Auto-Generated Text]

Welcome to the Reclaim podcast. I’m your host, Leah Van Dolder. I’m a weight loss dietitian and mindset coach and this program is for you if you’re a busy working woman or female entrepreneur, and you’re ready to take charge of your health, you’re ready to lose weight and make lasting positive change in your life. The only kicker is that you’re on the brink of burnout, you’re exhausted, you are frustrated, you’re feeling discouraged and uncomfortable. And this is how I help my clients, giving you simple, practical and savvy strategies to help you achieve your goals while reducing your stress boosting your mood, your energy and your self confidence. To learn more about working with me, check out my website at leahvandolder.com Welcome to the show.

Hey, guys, welcome to this episode of the Reclaim Podcast. I’m really excited to keep talking about fruit with you. Today, part two of this mini fruit series, I’m going to talk about what fruits to limit or even avoid, how much fruit you should be eating per day. And of course, some very practical and savvy strategies and how to eat more fruit throughout your day, especially with your on the go hectic lifestyle. So let’s do this. So I started working with Kara about a month ago. And maybe you can relate to Carol’s story. She came to me and she’s like, okay, so how are my kids, I have been putting myself on the back burner. And I am just all over the map was my nutrition. Right? She came to me with some weight loss goals in mind, she really wanted to tone up her tummy and just feel better in her skin. You know, she’s like, my energy sucks. And I am like literally Dragon Tail all throughout the day. And like praying that my kids don’t ask me to go do something after 7pm Because I’m zonked out on the couch. Right? Can you relate to that? So when Karen, I start working together, you know, we and when any of my clients, we start working together, we do a deep dive into your current nutrition. And this is one little thing that I found about Kara’s nutrition, the amount of fruit that she was eating.

It reminds me of my dad, like, oh my gosh, and maybe your husband’s too, but like their lunch pail, it’s full of like 10 pieces of fruit. And you’re like, Honey, where is your protein? Like, where’s your substance for the day?

The reason why I’m talking about this is because, you know, portion matters, right? And I am sure you’ve kind of figured this out by now. But healthy eating does not guarantee weight loss we wish it did. But portions is everything when it comes to to weight loss. And portions of fruit is a really great example of that. So I’m going to talk about that today. And also the types of fruit right? Because with Kara I was noticing that, you know, she was eating a lot of like sweetened fruits, she was drinking a lot of her fruit calories like fruit juices and stuff. And those are the sneaky ones, they just add up.

And I want to give you the dirt on what fruits to limit. And you know, just being mindful. Ok so here we go.The first one I want to talk about is sweetened dried fruit. And in the previous episode, you know you heard me talk about dried fruit can be good for us, right? Of course it is. You know it’s dehydrated. So they’ve sucked all the water out of there. And now you’re left with this condensed piece of fruit, unsweetened dried fruit and it was okay. But really try to limit the amount of sweetened dried fruit and I gotta tell you, I was on the grocery store the other day. And so many of the bags of fruit, say right on the front, sweetened cranberries, you know, sweetened strawberries, you know you go into Bulk Barn and three quarters of the stuff that they’ve got in there is sweetened, right of course those little pieces of dried pineapple and mango tastes like candy like look at the amount of powdered sugar that’s, that’s all over them.

They’re tasty little treats, because they’re covered in sugar. So those are ones to limit. Alright, you don’t want to have too much of that added sugar because that’s the stuff we want to avoid. The other thing that we want to do attention to is the canned fruits packed in syrup. And again, you heard me talking about in the other episode, canned fruit packed in water is okay, right because they don’t have any added sugar. But when you’re looking at ones that are packed in syrup, I mean now they’ve just added an extra 35 to 40 grams of sugar to the mix. And I’m not talking naturally occurring sugar found in fruit, it’s added sugar, the stuff that we want to really be careful of. So when you’re buying canned, avoid the ones that say packed in syrup. I mean, I’ve won ones that say packed in light syrup, and then I take them home, take the the top off, and then drain them underwater, rinse them off, get all that syrup gunk off of there. But if you see the ones packed in water, go for those.

All right, let’s talk about liquids for a sec juices. Oh my gosh, when I was younger, I used to just chug orange juice. And oh my gosh, Sonny D Actually, no, I never liked that stuff. My brothers loved it, but I didn’t like it. juices can really add up in terms of the added sugar, right? Like, don’t get me wrong, there are some really great 100% fruit juices out there like orange juice, and some others, but a lot of them like those, you know, fruit cocktails or fruit punch, or oh my gosh, like whatever they’re called. But a lot of them have added sugar. So you really want to be aware of how much that you are having.

And I mean, I don’t know about you, but I’m the kind of girl that chooses to eat her calories. So I actually don’t buy juices anymore. used to. But that’s just kind of changed over the years I like to eat my cows instead of drinking them. So these are things to limit right the sweetened dried fruits, the the canned fruits and syrup.

Juices like juice cocktails and punches, things like that. And if you are a total juice lover, because don’t get me wrong, there’s going to be people that are like I cannot give up my OJ I’m not willing to do that girl here. Yeah. So when you’re doing your OJ, I suggest grabbing a smaller cup, stop chugging back, 500 mils of OJ, that’s like eatin 30 oranges. So grab your 125 mil glass from the back of the cupboard and use that really great portion. Hey, if you’re loving this episode, so far, go rate five stars and review, it honestly helps the podcast growth and it just reaches more women that need to hear all of this awesome stuff. So let’s talk about portions because there’s a lot of question marks right around well, how much do I have? And in a day, right? Because even though fruit is really good for us, and fructose is that naturally occurring sugar too much is never a good thing.

So what does the science say? Well, for I’m gonna give you the scoop on my ideal clients, right? I mean, women between the ages of like, you know, 25 to save 55. A good portion for you anywhere from two to four servings of fruit a day. And you might be thinking like, whoa, that’s actually way more than I thought. And depending on your goals, right, depending on what goals you have, whether it’s, you know, weight loss, fat loss, managing diabetes, or prediabetes, things like that. I want you and I work together we tailor that to you because some women that I work with, you know, their goal is to have two fruits a day and others like it’s totally fine. How three to four. So again, it’s a very custom custom thing. But yeah, two to four servings of fruit a day. Now your next question is, well, how big is a serving girl I gotcha.

I am a firm believer in just quick and dirty measurements of fruit. I mean, we’ve all got hands on our bodies. So I like using my fist fist gives us a pretty good idea of what three quarter cup to a cup looks like. So that would be considered one serving of fresh or frozen fruit, right? If you’re doing like a fistful of strawberries, or you know, you grab that apple or orange or pear it’s about the size of your fist, right? So that’s one serving of fresh or frozen fruit. I mean, when you’re getting into the smaller fruits like say you’re doing blueberries like a cup is a that’s a that’s a big wad of blueberries. So I would go down over to half a cup of those smaller fruits that are really a little bit more compact, dried fruits, so unsweetened, dried fruits, again, depends on what you’re eating right if you.

We’re having raisins, like only a couple of tablespoons, right? A couple of tablespoons. So two thumb sizes, that gives you about an eighth of a cup. Like you don’t need much to get the benefits from the fruit. Or if you’re doing like bigger pieces of dried fruit like dates, or apricots, or figs, about a quarter of a cup. So you know, maybe two to three pieces, because they’re bigger.

And the juice, like I said before, 125 mil of 100%, fruit juice when you’re doing that. So this gives you an idea of portions. And honestly, I love using this approach with my clients because I mean, sure some clients like to use, you know, calorie consciousness and whatnot. But a lot of women that I work with love portions, right? It’s easy, it’s quick, it doesn’t stress you out, and it’s effective.

So this is how I help my clients with their health and their weight loss goals. Back to Kara for a sec, because we all want to know what happened with Kara. And maybe you can relate. You’re like, Oh man, I’m having a lot of fruit in a day. So Kara was having probably six servings of fruit. I mean, look at your morning smoothie. For example, how much fruit Are you seriously packing in that thing? Like a full banana, a full orange another like half a cup of berries and then sprinkled some like raisins and hemp hearts on top like girl you have just packed on back on the fruit.

If it was just that serving of fruit that she was having for the day, like sure, but the thing was with Kara and maybe you can relate to this to fruit continued to happen throughout the day, like her lunch was like a banana and then an apple. Then our afternoon snack was this big bag of grapes. And then our evening snack, she would sit down and pound back a bunch of those massive Medjool dates and peanut butter. So yeah, she had gained weight over the years. She wasn’t feeling good in her body. And I mean, I’m not vilifying fruit, like fruit wasn’t the only thing right? Like, let’s just make a disclaimer right now, there’s other pieces to the story here. But this was one thing that Karen I worked on. And if you want to learn more about working with me, check out my shownotes there is a link to apply to work with me. Or check out my four minute program promo video. It’s definitely worth your time. So with Karen, I mean, we tweaked the portions of the fruit that she was eating the types of fruit that she was eating, in addition to other puzzle pieces of her care plan, right with getting enough protein exercise, hydration, sleep, hygiene, all that good stuff.

She starts getting results, right. And I’m talking like, within a couple of weeks, she feels satisfied. She texted me the other day, she’s like, Oh my gosh, I’m so much more full. And I’m not thinking about what to eat next, because I’m actually satisfied, you know. And the big thing too, she’s like, I’m pulling on my pants and getting that top button on without sucking in. Like that’s a big deal. You know, these little wins, but they make such a big difference, right?

So really think about that, I want you to think about how many fruits do I actually eat? Because it’s always very enlightening when you know, you think like you think you have an idea of how much fruit you’re eating in a day. But then when you write it down, or you take pictures of what you’re eating, it gives you a whole other landscape to look at. And I love doing that with my clients too. Because really, like whether it’s fruit or alcohol or you know, little snacks or you no vegetables, right? It’s like, okay, I’m not drinking. I don’t drink that much alcohol throughout the week, or Oh, yeah, I definitely have four cups of vegetables. But do you? Do you actually writing it down gives you awesome insight. So I’m gonna give you a couple of ways. What are some ways to get in these, you know, two to four fruit servings, or the two to four portions of fruit. Breakfast. I mean, we all love fruit at breakfast, right? Whether it’s a banana or apple or pear, they’re all really easy fruits to grab and go. I suggested an orange to a client the other day she’s like, Listen, I’m just not going to appeal it. That’s not gonna fly. I’m like, Okay, fine. Love your honesty. Let’s skip the orange. Let’s do an apple instead.

Same thing as smoothies, right? Do that fistful one cup of your mixed berries, throw that in your smoothie. I love using that as a guideline. Right? I kind of hold up my fist to the magic bullet there. I’m like alright, yeah, that’s a good eyeball about one cup.

Other ways to getting your fruit I mean snacks are awesome. instead of grabbing crackers and cheese or you know, a cookie from the pantry, why not have some fruit and all could be some berries that are sitting there in the fridge or you know, slice up a pair.

Other things that you can do is fruit. They’re awesome salad toppers. So I’m thinking like Waldorf salad. For example, put some sliced grapes on there. I really love putting slice oranges on salads, or chunks of apple or even berries, blackberries, blueberries.

And even doing unsweetened dried fruit, right, you don’t need much couple tablespoons, put some dried unsweetened cranberries on top of a salad. Great. Makes it look pretty different texture tastes good, sweet. An evening snack too, right? I mean, we’re so easy to go for the ice cream or go for the chips. But we don’t even think about fruit as a great evening snack. And now that you know that fruits not too high in sugar when you’re having the fresh fruit, or a frozen fruit whole fruit as a great evening snack, you know, have that half a banana, put some what are they called Cosmic Crisp apples the other day humongo. So you just cut them in half, you can have a half an apple stick the other half in the fridge for the next day. So these are some ways to build that in to your day. Now I got an action, a couple of action steps for you. So always so great to take in this information, but really got to apply it to see your results. And that’s really where or why my clients love working with me because it’s the consistency, right the consistent application of this stuff because that’s where the results are. So action steps for you.

I challenge you buy two to three fruits this week, and wash them or cut them up and have them readily available. Wherever you spend the most time. So say you buy you know apples, strawberries and bananas and you spent a lot of time at the office at home and in the car. Why don’t you put those strawberries in the fridge at home, you put that bag of apples in the car. And then you bring a couple of bananas to the office. Set your space up for success right healthy eating doesn’t happen by accident. It absolutely takes planning and this is a great way to do it. Set your space up for success. So that’s action step number one and action step number two girl I want to see you doing this stuff. I love seeing this in practice. So take a picture take a picture of your bag of apples in your in your glove box in your car. Show me that bunch of bananas that sit in in in the office. Take a picture, take a little video put it on your Instagram tag me @Leahvandolder I would love to see what you’re doing over there. The results are in the actions take the action steps.

I hope you’ve enjoyed this episode today. I absolutely love connecting with you. And if you’d like to learn more about working with me, check out my show notes. To apply. There’s an application link there. There’s a promo video there just to learn more about my coaching program. And hey, if you just want to hang out on Instagram with me, come on over at @leahvandolder .Thank you so much for tuning into this episode guys. We will catch up in the next one. Bye for now.

Thanks for tuning in to this episode of the Reclaim podcast. If you enjoyed this episode, I encourage you to follow rate and review. To learn more about working with me check out my website at leahvandolder.com Thank you again for being here. It means the world to be able to connect with you, girl keep doing amazing things. You have everything that it takes to achieve your goals and be successful at anything that you want.

[Auto-Generated Text]

Welcome to the Reclaim podcast. I’m your host, Leah Van Dolder. I’m a weight loss dietitian and mindset coach and this program is for you if you’re a busy working woman or female entrepreneur, and you’re ready to take charge of your health, you’re ready to lose weight and make lasting positive change in your life. The only kicker is that you’re on the brink of burnout, you’re exhausted, you are frustrated, you’re feeling discouraged and uncomfortable. And this is how I help my clients, giving you simple, practical and savvy strategies to help you achieve your goals while reducing your stress boosting your mood, your energy and your self confidence. To learn more about working with me, check out my website at leahvandolder.com Welcome to the show.

Hey, guys, welcome to this episode of the Reclaim Podcast. I’m really excited to keep talking about fruit with you. Today, part two of this mini fruit series, I’m going to talk about what fruits to limit or even avoid, how much fruit you should be eating per day. And of course, some very practical and savvy strategies and how to eat more fruit throughout your day, especially with your on the go hectic lifestyle. So let’s do this. So I started working with Kara about a month ago. And maybe you can relate to Carol’s story. She came to me and she’s like, okay, so how are my kids, I have been putting myself on the back burner. And I am just all over the map was my nutrition. Right? She came to me with some weight loss goals in mind, she really wanted to tone up her tummy and just feel better in her skin. You know, she’s like, my energy sucks. And I am like literally Dragon Tail all throughout the day. And like praying that my kids don’t ask me to go do something after 7pm Because I’m zonked out on the couch. Right? Can you relate to that? So when Karen, I start working together, you know, we and when any of my clients, we start working together, we do a deep dive into your current nutrition. And this is one little thing that I found about Kara’s nutrition, the amount of fruit that she was eating.

It reminds me of my dad, like, oh my gosh, and maybe your husband’s too, but like their lunch pail, it’s full of like 10 pieces of fruit. And you’re like, Honey, where is your protein? Like, where’s your substance for the day?

The reason why I’m talking about this is because, you know, portion matters, right? And I am sure you’ve kind of figured this out by now. But healthy eating does not guarantee weight loss we wish it did. But portions is everything when it comes to to weight loss. And portions of fruit is a really great example of that. So I’m going to talk about that today. And also the types of fruit right? Because with Kara I was noticing that, you know, she was eating a lot of like sweetened fruits, she was drinking a lot of her fruit calories like fruit juices and stuff. And those are the sneaky ones, they just add up.

And I want to give you the dirt on what fruits to limit. And you know, just being mindful. Ok so here we go.The first one I want to talk about is sweetened dried fruit. And in the previous episode, you know you heard me talk about dried fruit can be good for us, right? Of course it is. You know it’s dehydrated. So they’ve sucked all the water out of there. And now you’re left with this condensed piece of fruit, unsweetened dried fruit and it was okay. But really try to limit the amount of sweetened dried fruit and I gotta tell you, I was on the grocery store the other day. And so many of the bags of fruit, say right on the front, sweetened cranberries, you know, sweetened strawberries, you know you go into Bulk Barn and three quarters of the stuff that they’ve got in there is sweetened, right of course those little pieces of dried pineapple and mango tastes like candy like look at the amount of powdered sugar that’s, that’s all over them.

They’re tasty little treats, because they’re covered in sugar. So those are ones to limit. Alright, you don’t want to have too much of that added sugar because that’s the stuff we want to avoid. The other thing that we want to do attention to is the canned fruits packed in syrup. And again, you heard me talking about in the other episode, canned fruit packed in water is okay, right because they don’t have any added sugar. But when you’re looking at ones that are packed in syrup, I mean now they’ve just added an extra 35 to 40 grams of sugar to the mix. And I’m not talking naturally occurring sugar found in fruit, it’s added sugar, the stuff that we want to really be careful of. So when you’re buying canned, avoid the ones that say packed in syrup. I mean, I’ve won ones that say packed in light syrup, and then I take them home, take the the top off, and then drain them underwater, rinse them off, get all that syrup gunk off of there. But if you see the ones packed in water, go for those.

All right, let’s talk about liquids for a sec juices. Oh my gosh, when I was younger, I used to just chug orange juice. And oh my gosh, Sonny D Actually, no, I never liked that stuff. My brothers loved it, but I didn’t like it. juices can really add up in terms of the added sugar, right? Like, don’t get me wrong, there are some really great 100% fruit juices out there like orange juice, and some others, but a lot of them like those, you know, fruit cocktails or fruit punch, or oh my gosh, like whatever they’re called. But a lot of them have added sugar. So you really want to be aware of how much that you are having.

And I mean, I don’t know about you, but I’m the kind of girl that chooses to eat her calories. So I actually don’t buy juices anymore. used to. But that’s just kind of changed over the years I like to eat my cows instead of drinking them. So these are things to limit right the sweetened dried fruits, the the canned fruits and syrup.

Juices like juice cocktails and punches, things like that. And if you are a total juice lover, because don’t get me wrong, there’s going to be people that are like I cannot give up my OJ I’m not willing to do that girl here. Yeah. So when you’re doing your OJ, I suggest grabbing a smaller cup, stop chugging back, 500 mils of OJ, that’s like eatin 30 oranges. So grab your 125 mil glass from the back of the cupboard and use that really great portion. Hey, if you’re loving this episode, so far, go rate five stars and review, it honestly helps the podcast growth and it just reaches more women that need to hear all of this awesome stuff. So let’s talk about portions because there’s a lot of question marks right around well, how much do I have? And in a day, right? Because even though fruit is really good for us, and fructose is that naturally occurring sugar too much is never a good thing.

So what does the science say? Well, for I’m gonna give you the scoop on my ideal clients, right? I mean, women between the ages of like, you know, 25 to save 55. A good portion for you anywhere from two to four servings of fruit a day. And you might be thinking like, whoa, that’s actually way more than I thought. And depending on your goals, right, depending on what goals you have, whether it’s, you know, weight loss, fat loss, managing diabetes, or prediabetes, things like that. I want you and I work together we tailor that to you because some women that I work with, you know, their goal is to have two fruits a day and others like it’s totally fine. How three to four. So again, it’s a very custom custom thing. But yeah, two to four servings of fruit a day. Now your next question is, well, how big is a serving girl I gotcha.

I am a firm believer in just quick and dirty measurements of fruit. I mean, we’ve all got hands on our bodies. So I like using my fist fist gives us a pretty good idea of what three quarter cup to a cup looks like. So that would be considered one serving of fresh or frozen fruit, right? If you’re doing like a fistful of strawberries, or you know, you grab that apple or orange or pear it’s about the size of your fist, right? So that’s one serving of fresh or frozen fruit. I mean, when you’re getting into the smaller fruits like say you’re doing blueberries like a cup is a that’s a that’s a big wad of blueberries. So I would go down over to half a cup of those smaller fruits that are really a little bit more compact, dried fruits, so unsweetened, dried fruits, again, depends on what you’re eating right if you.

We’re having raisins, like only a couple of tablespoons, right? A couple of tablespoons. So two thumb sizes, that gives you about an eighth of a cup. Like you don’t need much to get the benefits from the fruit. Or if you’re doing like bigger pieces of dried fruit like dates, or apricots, or figs, about a quarter of a cup. So you know, maybe two to three pieces, because they’re bigger.

And the juice, like I said before, 125 mil of 100%, fruit juice when you’re doing that. So this gives you an idea of portions. And honestly, I love using this approach with my clients because I mean, sure some clients like to use, you know, calorie consciousness and whatnot. But a lot of women that I work with love portions, right? It’s easy, it’s quick, it doesn’t stress you out, and it’s effective.

So this is how I help my clients with their health and their weight loss goals. Back to Kara for a sec, because we all want to know what happened with Kara. And maybe you can relate. You’re like, Oh man, I’m having a lot of fruit in a day. So Kara was having probably six servings of fruit. I mean, look at your morning smoothie. For example, how much fruit Are you seriously packing in that thing? Like a full banana, a full orange another like half a cup of berries and then sprinkled some like raisins and hemp hearts on top like girl you have just packed on back on the fruit.

If it was just that serving of fruit that she was having for the day, like sure, but the thing was with Kara and maybe you can relate to this to fruit continued to happen throughout the day, like her lunch was like a banana and then an apple. Then our afternoon snack was this big bag of grapes. And then our evening snack, she would sit down and pound back a bunch of those massive Medjool dates and peanut butter. So yeah, she had gained weight over the years. She wasn’t feeling good in her body. And I mean, I’m not vilifying fruit, like fruit wasn’t the only thing right? Like, let’s just make a disclaimer right now, there’s other pieces to the story here. But this was one thing that Karen I worked on. And if you want to learn more about working with me, check out my shownotes there is a link to apply to work with me. Or check out my four minute program promo video. It’s definitely worth your time. So with Karen, I mean, we tweaked the portions of the fruit that she was eating the types of fruit that she was eating, in addition to other puzzle pieces of her care plan, right with getting enough protein exercise, hydration, sleep, hygiene, all that good stuff.

She starts getting results, right. And I’m talking like, within a couple of weeks, she feels satisfied. She texted me the other day, she’s like, Oh my gosh, I’m so much more full. And I’m not thinking about what to eat next, because I’m actually satisfied, you know. And the big thing too, she’s like, I’m pulling on my pants and getting that top button on without sucking in. Like that’s a big deal. You know, these little wins, but they make such a big difference, right?

So really think about that, I want you to think about how many fruits do I actually eat? Because it’s always very enlightening when you know, you think like you think you have an idea of how much fruit you’re eating in a day. But then when you write it down, or you take pictures of what you’re eating, it gives you a whole other landscape to look at. And I love doing that with my clients too. Because really, like whether it’s fruit or alcohol or you know, little snacks or you no vegetables, right? It’s like, okay, I’m not drinking. I don’t drink that much alcohol throughout the week, or Oh, yeah, I definitely have four cups of vegetables. But do you? Do you actually writing it down gives you awesome insight. So I’m gonna give you a couple of ways. What are some ways to get in these, you know, two to four fruit servings, or the two to four portions of fruit. Breakfast. I mean, we all love fruit at breakfast, right? Whether it’s a banana or apple or pear, they’re all really easy fruits to grab and go. I suggested an orange to a client the other day she’s like, Listen, I’m just not going to appeal it. That’s not gonna fly. I’m like, Okay, fine. Love your honesty. Let’s skip the orange. Let’s do an apple instead.

Same thing as smoothies, right? Do that fistful one cup of your mixed berries, throw that in your smoothie. I love using that as a guideline. Right? I kind of hold up my fist to the magic bullet there. I’m like alright, yeah, that’s a good eyeball about one cup.

Other ways to getting your fruit I mean snacks are awesome. instead of grabbing crackers and cheese or you know, a cookie from the pantry, why not have some fruit and all could be some berries that are sitting there in the fridge or you know, slice up a pair.

Other things that you can do is fruit. They’re awesome salad toppers. So I’m thinking like Waldorf salad. For example, put some sliced grapes on there. I really love putting slice oranges on salads, or chunks of apple or even berries, blackberries, blueberries.

And even doing unsweetened dried fruit, right, you don’t need much couple tablespoons, put some dried unsweetened cranberries on top of a salad. Great. Makes it look pretty different texture tastes good, sweet. An evening snack too, right? I mean, we’re so easy to go for the ice cream or go for the chips. But we don’t even think about fruit as a great evening snack. And now that you know that fruits not too high in sugar when you’re having the fresh fruit, or a frozen fruit whole fruit as a great evening snack, you know, have that half a banana, put some what are they called Cosmic Crisp apples the other day humongo. So you just cut them in half, you can have a half an apple stick the other half in the fridge for the next day. So these are some ways to build that in to your day. Now I got an action, a couple of action steps for you. So always so great to take in this information, but really got to apply it to see your results. And that’s really where or why my clients love working with me because it’s the consistency, right the consistent application of this stuff because that’s where the results are. So action steps for you.

I challenge you buy two to three fruits this week, and wash them or cut them up and have them readily available. Wherever you spend the most time. So say you buy you know apples, strawberries and bananas and you spent a lot of time at the office at home and in the car. Why don’t you put those strawberries in the fridge at home, you put that bag of apples in the car. And then you bring a couple of bananas to the office. Set your space up for success right healthy eating doesn’t happen by accident. It absolutely takes planning and this is a great way to do it. Set your space up for success. So that’s action step number one and action step number two girl I want to see you doing this stuff. I love seeing this in practice. So take a picture take a picture of your bag of apples in your in your glove box in your car. Show me that bunch of bananas that sit in in in the office. Take a picture, take a little video put it on your Instagram tag me @Leahvandolder I would love to see what you’re doing over there. The results are in the actions take the action steps.

I hope you’ve enjoyed this episode today. I absolutely love connecting with you. And if you’d like to learn more about working with me, check out my show notes. To apply. There’s an application link there. There’s a promo video there just to learn more about my coaching program. And hey, if you just want to hang out on Instagram with me, come on over at @leahvandolder .Thank you so much for tuning into this episode guys. We will catch up in the next one. Bye for now.

Thanks for tuning in to this episode of the Reclaim podcast. If you enjoyed this episode, I encourage you to follow rate and review. To learn more about working with me check out my website at leahvandolder.com Thank you again for being here. It means the world to be able to connect with you, girl keep doing amazing things. You have everything that it takes to achieve your goals and be successful at anything that you want.