Maximize your food prep by doing these simple things

One of the reasons that I love to coach people in their health is to empower busy people with simple nutrition hacks and tweaks in their diet that maximize the nutritional power of the food we eat.

The CDC recommends that we get 3 cups of veggies and 2 cups of fruits (5 cups total produce) each day into our diet to improve our health and prevent disease. Here are some of the highlights from foods that I recommend, and ideas to help you get that goal.

I hope these tips help you to increase your IRAH (Individual Retirement Account for your Health) Enjoy!

Cruciferous veggies – Think crunch, Brussel sprouts, cauliflower, broccoli, cabbage, and kale are cancer fighting powerhouses!!! They release even more power when they are cut and lightly cooked. Pig out on crucifers!

Cocoa – Pure organic cocoa powder contains polyphenols that contribute to decreases inflammation and helps support brain function. Heating it will harm the antioxidants so warm gently and do not use the microwave.

Nuts and Seeds – Great source of prebiotic fiber, vitamin E, and healthy fats. Your palm is a good measurement for a serving size, and you want to eat them raw and unsalted. Pepitas, green pumpkin seeds, make a nice topping for soups or salads.

Omega 3 – An essential nutrient to get from food because we have to have it and our body can’t make it. Wild Pacific salmon, flax seeds, walnuts, Brussel sprouts, and sea vegetables like algae are your best sources.

Ginger – Grate fresh ginger into your tea, sauces, and dressings for a flavorful twist and to sooth digestive distress. Ginger can be used in recipes both savory and sweet and pairs especially well with lemon and curry.

Onions – Antimicrobial, rich in Vitamin C, and other antioxidants that support immune and cardiovascular function. Used to be given as a gift and used as currency because of their many health properties!

Lemon – Great for your immune system and loaded with vitamin C. Naturally detoxifying and a staple for marinades and dressings. Use the peel for extra B vitamins.

Peppers – Source for A, C, E, folate, and B vitamins which makes them especially helpful for healthy eyes, heart, and during pregnancy. The red peppers have a higher concentration of vitamin C.

Apples – Fiber rich and loaded with antioxidants like polyphenols, vitamin C, and copper. Find a new variety to try and definitely eat one every day!

Greens – a cup is a serving size, and all of the different varieties offer unique benefits for your health. Add a little crunch with romaine and mix in a blend of baby greens to give you some different tastes. I like to add spinach to the bottom of my bowl when I serve soup or chile.

Berries – Flavonoids are some of the antioxidants in berries and they are protective for DNA and help circulation. Blueberries are considered the brain berry and can be added to smoothies or salads.

Organic vs Conventional Produce Guide

Dirty Dozen+ (Top to buy organic)

  1. Strawberries
  2. Spinach
  3. Kale
  4. Nectarines
  5. Apples
  6. Grapes
  7. Peaches
  8. Cherries
  9. Pears
  10. Tomatoes
  11. Celery
  12. Potatoes

Clean Fifteen – (Lowest in pesticides)

  1. Avocados
  2. Sweet Corn
  3. Pineapple
  4. Onions
  5. Papaya
  6. Sweet Peas (Frozen)
  7. Eggplant
  8. Asparagus
  9. Cauliflower
  10. Cantaloupe
  11. Broccoli
  12. Mushrooms
  13. Cabbage
  14. Honeydew Melon
  15. Kiwi


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