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Power Pack Your Eating

The warmer weather is upon us and wearing lighter and more colorful clothing is so exciting and fun. As our clothing gets lighter, so do our meals. This summer, I’m hoping to help you detox and lighten your body-house by eating (or juicing) more vitamin-rich foods.


Delicious avocados, chick peas, cabbage and more
Pretty and Healthy,,.

PACKING FOR IMPACT


Eating is like packing a suitcase…Why?


I'm not good at it (umm, like doing my own laundry). My mom was the queen of packing a suitcase and I used to pay her to do my laundry as well. These are things I had others do for me because I dreaded doing them for myself. I’m still seeking someone to do my workouts for me, but I want to keep all the benefits... so, guess I’m still searching.


Back to why food is like packing a suitcase.


Yes, you've heard this before. “Everything in Moderation,” “You Are What You Eat", and "There's No Such Thing as Bad Food."


Here’s the thing...


There’s no wrong way to pack a suitcase. Most of us pack the same essentials: undergarments, toothbrush, a change of clothes or two and medicine (if you take any medication). THE ESSENTIALS.


Well, a few of us still need instructions on how to pack moderately or efficiently so this season I'm hoping to help some of you get better at packing your food (body-house) suitcase.


I’ve been practicing, so now it's time to give a helping hand. Let's start with a few essential colors or at least one.


Baking is best as boiling decreases the nutrients. (Suggestion: Make baked sweet potato fries for a nice healthy snack or sauté with greens.)

Green always goes first because it’s my favorite color and then we sprinkle in some complementary colors along our journey. Leafy greens like those listed here, as well as Swiss chard, bok choy, collard greens, broccoli rabe, etc., are rich in Vitamins A, B2, B3, B9, C, E, K. Of course, there are many other great vegetables out there, but here are some of my favorites that show you just how POWERFUL veggies truly are.

 

LET'S GET PACKING


KALE

Superfood & superstar due to the number of Vitamins (A, K, B6, C) and Minerals (calcium, potassium, copper, manganese) and many more health benefits.


How to Eat

You get different vitamins in raw and/or steamed Kale so both methods are good for you. Kale also has folate, a B vitamin that’s key for brain development. (Suggestion: make a smoothie out of kale, apples, etc. or chop it up and eat with legumes or whatever you like.)


 

SPINACH

Source of Vitamin K and Minerals (calcium, phosphorus, and magnesium) which are important for maintaining bone health.


How to Eat

You get different vitamins in raw, steamed, or sautéed spinach so all methods are good for you. (Suggestion: spinach with sautéed broccoli, zucchini, squash, kale, and green peppers, flavored with your choice of toppings - mine are usually the same

avocado, nuts, and olives and or roasted asparagus.)


 

BROCCOLI

Source of fiber, protein, iron, potassium, calcium, selenium, magnesium, and Vitamins (A, C, E, K and an array of B vitamins including folic acid).


How to Eat

Raw or steamed is recommended to get the full nutritional benefits as the heat in cooking decreases nutrients like vitamin C. (Suggestion: broccoli steamed with garlic, mushrooms and carrots are delicious or use it as "rice" - as pictured with cauliflower.)


 

AVOCADOS (This is my bff for fat right here)

Source of Vitamins (B2, B3, B5, B6, C, E, K) and Minerals (folate, magnesium, potassium). This pit bull packs a mean punch in the nutrient department. Avocados are healthy fats that help your body absorb fat-soluble nutrients like Vitamins A, D, E and K. When choosing foods high in these nutrients adding a little avocado can help your body hang on to those vitamins much longer.


How to Eat

No cooking for this bad boy. Strictly peel and go. For a change of pace, add some lemon and sea-salt. (Suggestion: sautéed cabbage, kale, any protein, and top with avocado.)


 

MUSHROOMS

ARE, and always will be, in my suitcase of essentials. Here’s why... They belong in a kingdom of their own, separate from plants and animals. Mushrooms are FUNGI and an excellent source of fiber, protein, and antioxidants. They may also mitigate the risks of developing serious health conditions such as Alzheimer’s, heart disease, cancer, and diabetes, and they promote bone and skin health. ALL in this super beast of colorful foods.


How to Eat

Raw, steamed, or sautéed - it's all good. (Suggestion: sauteed mushrooms with garlic, onions, and colorful bell peppers.)


 

SWEET POTATOES

A rich source of fiber (especially with the skin on), Vitamins (C, A, B6), Minerals (copper, niacin, and potassium). They’re high in antioxidants that protect your body from free radicals and chronic diseases, promote gut health, and support your immune system.


How to Eat

Baking is best as boiling decreases the nutrients. (Suggestion: Make baked sweet potato fries for a nice healthy snack or sauté with greens.)



*My Vegan and Raw Food friends...Nuts and Legumes are to be sprinkled over your already plant-based meals.