Research has found that children who take multivitamin supplements have higher IQ’s. Introduce your child to fresh juice which is more nutrient-rich than the best multivitamin with more vitamins, minerals, fiber, enzymes, and phytonutrients. Also, research is beginning to question the safety of supplements. For instance, vitamin E and selenium increase the risk of prostate cancer in men under 65, and beta-carotene increases the risk of lung cancer in smokers.
Yes. A smoothie typically contains fruits and/or vegetables, but other ingredients, such as milk, yogurt or protein powder, may be added as well. Smoothies can contain lots of ingredients: flaxseed, green tea, kefir, herbs and more. This is another option to increase consumption of fruits and vegetables, which may also increase your intake of calories and nutrients, like protein, vitamins and minerals. Juicing typically includes just the fruit and/or vegetable that has been liquefied. Some juicers remove fiber from the whole fruit or vegetable. Fiber is an important nutrient and many Americans need more fiber in their diets. Read on for more about fiber below.
Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Fat also provides you with concentrated, steady, slow-release forms of energy (1 gram of fat equates to 9 calories of energy, which is double that of carbohydrates or proteins). In addition, many essential fatty acids – such as omega 3 fatty acids – have to be consumed within our diet, since they are not naturally produced by our bodies. So a diet lacking in healthy fats leads to decreased mental clarity, unsustainable energy and decreased formation of steroids, hormones and healthy cell membranes, all things that are absolutely imperative for an athlete’s success or for you to get the most out of your workout.
For so many years I’ve been listening to other people, my friends and even family how sticking to a healthy lifestyle is hard and just takes up so much time. Instead of just waving them off (and saying telling them they’re wrong to their faces ;)), I love showing people how it’s actually easier than they might think to eat real food, enjoy what they’re eating, and even be FULL, all while losing weight. . Yes, it’s possible to eat healthy and not hate your food!
One of my favorite ways to increase my anti-oxidant levels is through juicing fresh veggies. This is the easiest way to provide mega-doses of powerful vitamins, minerals and living enzymes into the body. Because juicing removes the fibers from the fruits and veggies, it is easier on the digestive system and more live nutrients are able to make it into the bloodstream. If your digestion is not impaired it is good to consume some of the fibers at a later time such as in a salad.
Wash your fruits and vegetables thoroughly under running water just before eating, cutting or putting them in the juicer. Do not use soap, detergent, or commercial produce washes. If you are cutting your produce, use a clean knife and cutting board, as well as a clean juicer. Make only what you are able to drink or refrigerate in clean, covered containers. Wrap any leftover portions of fruits and vegetables tightly and refrigerate. They will keep for a day or two in the refrigerator; after that they may spoil. Be careful when washing your juicer, as many contain sharp blades or other surfaces that might be harmful if mishandled, and clean it thoroughly after every use.
Eating a plant-based diet is linked to lower risk of heart disease, stroke and some cancers. But only one in 10 Americans gets their daily recommended 5-7 servings of vegetables and fruit. Juicing is a fun and easy way to add more fresh produce to your diet. Juicing a variety of vegetables and fruit can also provide more vitamins and nutrients than eating one type of produce.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Once you slice and sauté your way to a fabulous feast, you don't have to finish every bite. "We're conditioned to think that if we don't devour everything on our plate, we are misbehaving," McKenna says. But if you keep munching even after you're full, you are using your body as a storage unit. If there's enough left over for lunch tomorrow, pack it up and put it in the fridge. Otherwise, toss scraps in the trash. We promise we won't tell your mom.
The Dietary Guidelines state that that intake of at least 2 ½ cups of vegetables and fruits per day is associated with a reduced risk of cardiovascular disease, including heart attack and stroke. In addition, fruits and vegetables contain more fiber when eaten whole, which may reduce your risk of obesity, type 2 diabetes, and cardiovascular disease. Fiber can also play a role in providing a feeling of fullness, and promoting healthy laxation. Most Americans don’t consume enough dietary fiber, and should increase their consumption of whole fruits and vegetables to help meet the recommendation for fiber. Since juicing fruits and vegetables can sometimes remove some of the fiber, it is not clear what the relationship is between juicing and health. If you choose to juice, try adding the leftover pulp from your juice to soups or muffins to help add the fiber into your diet.