There seems to be so much confusion and misinformation about how to feed our bodies. Diet has become a 4 letter word. And everyday I see yet another article "with the answer". There really isn't any mystery or secret here.
Your cells need vitamins and minerals to do their job - it's that simple. So, here's a foundational recommendation - try it for 30 days and let me know how you feel.
Eat what you want, but each day, eat the following before you eat the rest of what you choose:
You'll need to eat:
Eat these fruits or your choice, for breakfast, lunch, and/or dinner
1 cup strawberries
Salad: eat at lunch and dinner to create these totals
We eat these at dinner with our protein and salad
1 cup of broccoli (if you don't like it, try it with lemon juice (1 lemon) and butter)
1 cup mushrooms
If you ate what's above, you'd have eaten 520 calories, but let's take a look at the value of those calories.
These calories are predominately carbohydrates, and thus sugar, but...
You are supplied with 130% of RDA fiber
18g or 36% of Protein - yep veggies have protein
6% of Fat - yep, veggies do supply balanced fat
1142% of Vitamin C
901% of Vitamin A
Over 500% of Vitamin K
26% of Calcium
40% of Iron
And over 20% of 17 other vitamins and minerals
You see, if you simply put protein, two servings of veggies, and a fruit on your plate first - you feed your body. When your body is well fed and full of good stuff, you'll feel full, and more importantly you'll feel fed. You will slowly shy away from the extras. Over time, the chemical reaction you've created, by eating "fluffy carbs", will lessen and the drive to eat them with it.
So, find your favorite fruits and vegetables and eat to your delight - your health and your waistline will thank you.
Recent news may have you flustered. "Now what?!" you might say. Is organic worth the price if nutrition is equal in both organic and non-organic foods? I don't choose organic because I feel it's more nutritious, I choose it because there are millions of chemicals that hit our bodies everyday. I try to limit what I can by choosing organic foods grown/raised with care.
Regardless of why, studies have shown again and again, (see: http://www.utexas.edu/news/2004/12/01/nr_chemistry/) that our food simply isn't as nutritious as it used to be. With that in mind, it seems to me that in order to feed your body well, you have to eat even more fruits and vegetables than you might.
To shield our body's from the "bad" stuff, we have to feed it well and push it to metabolize out the what it can.
Eat well, move well.
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