Eating More Real Foods Should Be 70-80% of Your Daily Diet. Julie Ruelle, RD, LD.

Ep.91. On this episode we are grateful to have Julie Ruelle. Julie is a in Registered Dietitian who began working in corporate wellness, conducting individual and group online and in-person coaching sessions. She went on to manage teams of RD's and in later roles built out and managed nutrition coaching programs. For the last 12 years she has worked for health focused CPG companies, combining nutrition and marketing skills to launch new products, build and manage event and partnership strategies and teams, implement, and manage organic influencer programs, manage content strategy, and serve as the nutrition expert for the company.

#EatBetterFoodToday #Longevity #EatRealFood #WholeFoodsAsMedicine #GoCoCo #Better

Please visit our website https://eatbetterfoodtoday.com for YouTube videos, this week's recipe, interviews, books, research.

Look for information on Julie https://www.linkedin.com/in/julieruelle

Other Websites mentioned by Julie https://apps.apple.com/us/app/gococo-diabetes-food-tracker/id1446005742

What’s In Season https://www.seasonalfoodguide.org/

Cleveland Kitchen https://www.clevelandkitchen.com/

Donate to Support East Cleveland https://link.clover.com/urlshortener/qQtSD2

Segment Notes:

Breakfast: Two Boiled Eggs, Avocado, Green Juice 1:40
Home Pantry Staples 2:52
- If you have Unhealthy Foods, Store them on the Top Shelf Out of Sight
Julie’s Journey 4:48
- Dietician for 20 Years, starting in hospitals
- Now in GoCoCo, PreviMedica, A2 Milk (beta casein protein)
- GoCoCo – Go Conscious Consumer (to make better food choices)
- GoCoCo Helps Makes People Make Healthier Food Choices
- App that Scans the Food’s Barcode and Gives You Back Information on its Health
- Also Can Take a Picture and See How Many Fruits and Vegetables are in That Food
Ultra-Processed Foods 8:17
- 70% of supermarket food is ultra-processed
- They are Foods You Would Not Have in your Home Pantry
- They are Foods Your Grandmother Would Not Recognize
- The have preservatives, dyes, added sugar which make them addictive
- Processed is OK – think freezing Vegetables, making yogurt from milk
Why is It Important to Eat Whole Foods 11:37
- Ultra-Processed food Consumption is Linked to Over 32 Diseases like Diabetes
- The Lancet: Every 10% Increase in Ultra-Processed Food Consumption, Diabetes Rick Increases 17%
- Children Behavioral Health Issues are linked to Foods Containing Artificial Dyes: Cereals, Sports Drinks
Choosing Between 50-60,000 Products in a Grocery Store 13:39
- Pick Foods with Only a Few Ingredients
- Cook More at Home
- Shop the Perimeter of the Grocery Store
- Fill Your Plate at Home with Half Fruits and Vegetables (fresh or frozen)
- A Fist Size of Protein and the other Quarter Whole Grains
- Enriched Food Means All the Good Stuff has been Taken Out and then Artificial Stuff Added Back In
- Frozen Fruits, Vegetables are Great as Long as No Added Sugar or Salt
Medical School, Doctor Nutrition Education 18:24
- Doctors Need some education but ..
- Nutritionists have 4yr Degrees, 900 hours Interning, Annual Continuing Education
- Doctors Should Have Good Working relationships with Nutritionists, Dietitians
Food Can Be Medicine 20:07
- Food is Good for Prevention and Resolving Illnesses
- You Can Completely Reverse Pre-Diabetes with Diet – 50% of the Country is pre-Diabetic
- You Can Lower Cholesterol with Good Food Choices
- So Lower Added Sugars, Refined Grains
- Eat More Fiber (whole grains, fruits, vegetables)
- Eat More Healthy Fats (avocados, olive oil, nuts, seeds)
- Good Proteins to Help Digest Carbohydrates, Eat the Fruit & Vegetable Rainbow
Food versus Supplements 24:15
- Supplements are Needed but Food First
- Optimize Your Supplement Routine
- Good Quality Multi-Vitamin Good for Most People
- Vitamin D for those that Do not See a Lot of Sunshine
Fiber and Protein 26:59
- Be Careful of Newer Foods that “Add” Protein or Fiber – they are ultra-processed
- Eat Real Foods …
- Fiber from Fruits and Vegetables and Whole Grains
- Protein from Fish, Seafood, Chicken, Grass-fed Beef, Legumes, Lentils, Eggs
First Step towards Healthier Eating 29:16
- Look at Your Entire Day and Pick One Place to Make a Healthy Swap
- For example, Cut Out Half the Sugar in Your Morning Coffee
- If you can, see a Dietitian
- Either way, Start with Making One Meal Healthier
Success Stories 32:02
- Patient lost over 100lbs, no longer pre-diabetic
- Became a Registered Dietician
- Using the GoCoCo App to Make Better Food Choices
Cooking Food at Home, While Traveling 36:16
- Helps you Avoid Preservatives and Additives
- Cooking at Home Doesn’t Have to Be Complicated
The Recipe: Chili – Is a Balanced Meal 38:43
- Recipe follows her Nutrition Principles: Planning ahead, cooking at home, using what you have
Final Thoughts 41:26
- Going Back to Our Roots of Eating More Real Foods
- 70-80% of Your Daily Diet Should Be Real Foods

This podcast is about giving back. A portion of our profits supports initiatives combating child hunger in underserved communities like East Cleveland, Ohio.

Join me every week as we redefine wellness one plate at a time. Let’s make healthy eating accessible for everyone while supporting local sustainable farmers, chefs, businesses, and organizations.

Subscribe to “Eat Better Food Today” for weekly inspiration on living a healthier, happier, more meaningful life!

This Podcast is a production of Sante Strategies, LLC. Sante translated is - Health Means Everything.
This is the company I have started to begin this health and longevity journey, focused on food.

Disclaimer: We are sharing our experiences on this Podcast. Please be sure to consult a medical professional.