You would think that eating would be really easy, right?
In theory it should be, but in reality it can be really difficult to stick with a healthy, nutritional lifestyle. Plus, we are constantly bombarded with contradictory nutritional advice: low-fat, high-fat, low-carb, high protein, plant-based, ketogenic, vegetarian, vegan, raw, blood type, ayurvedic, and the list could go on and on and on...
One thing that everyone can agree on is this. You ready?
Eat more fresh fruits and vegetables.
Fresh fruits and vegetables are full of phytochemicals that, technically, translates into "plant chemicals." I like to think of them as "Fight-o-Chemicals." They hunt down and fight the "bad guys" in your body. That's what I tell my kids. Phytochemicals have been shown to act as antioxidants in your body, reduce the risk of developing cancer, and are anti-bacterial. They're powerful little guys! When you eat a wide variety of fruits and vegetables and eat a "rainbow" of colors, you'll get a full-spectrum of defense.
Fresh fruits and vegetables are also rich in enzymes which help your body digest your food and break down the nutrients so you can better absorb them.
In addition, they are low-calorie, especially most vegetables. You can eat an ABUNDANCE of fresh, ripe, raw fruits and veggies and still lose weight! Filling up on fresh produce will also take up more space in your stomach due to the high amount of fiber in them, which will help you feel full more quickly. That fiber will also improve your elimination processes and keep your digestive tract healthy.
And, of course, fresh fruits and vegetables are chock-full of vitamins and minerals that are in a form that your body recognizes and is able to break down and use. They are better than any broad-spectrum multi-vitamin you can buy. These vitamins and minerals are essential to reproducing healthy cells throughout your body. They keep you young and healthy, they boost your immune system and your mood, they help keep your bones and teeth healthy and strong, they help reverse disease, give you energy, and help you recover after workouts or a tough day at work.
So, your challenge this week is to eat fruits and/or vegetables at every meal. Fill at least HALF of your plate with raw vegetables. Eat those first before finishing the rest of the food on your plate. You want to get those enzymes ready to digest the rest of your meal. Aim for about 2 servings of fruit and a MINIMUM of 6 servings of veggies each day!
And eat a variety throughout the week; don't eat only carrots or spinach every day. Go for the rainbow throughout the week to maximize nutritional diversity! Try a new veggie this week and see if you can expand your palette!
And don't forget to move your body every day! With all those Fight-o-Chemicals going throughout your body, you may need an outlet for all of that extra energy! If you're just beginning, check out the Trim in 20 program. It's a great beginner series that you can do at home with no gym equipment in just 20-ish minutes a day!
Monday: Lower Body Resistance Band Workout
Tuesday: Tabatas #1
Wednesday: Full/Upper Body Resistance Band Workout
Thursday: Sevens #2
Friday: 1000 Rep Workout #2
Saturday: Get outside and do something active for 30-60 minutes. Enjoy the fresh air. Or try Roarin' 20's for a quick workout if you're short on time!
Sunday: REST DAY! Take a walk or do some Yoga or Mat Pilates to get a nice full-body stretch!