DAY # 19
Today I will add plants (fruits or veggies) into EACH meal and snack.
Plants heal your body on a cellular level like nothing on this planet. Focus on color and variety! You can add fruit to breakfast -- think cutie clementine, banana, pear, apple, berries, or 1-2 Tablespoons of dried fruit. Dried fruit is a concentrated source of sugar so be mindful of portion sizes. It’s not that you can’t have dried fruit, it’s just that a little goes a looong way. **Wean yourself from dried fruit with added sugar and ideally start reading labels for juice-sweetened dried fruit. The American Heart Association recommends consuming no more than 24 grams of added sugar (equals 6 teaspoons or 100 calories) for women; 36 grams of added sugar (equals 9 teaspoons or 150 calories) for men. It isn't a daily requirement to consume sugar, just make your added sugars count and they are worth it.
Lunch can be a chopped salad or vegetable side: this is where leftovers can be super helpful so make grilled, steamed, broiled veggies for a meal and make plenty for leftovers to pack up as a side or main for lunch.
Snacks are easy - fruit of your choice or carrots/celery/cucumber/peppers/cherry tomato with hummus or non-fat Greek yogurt + Mrs. Dash ranch packet or other flavor to make a healthy high-protein dip. Vegans can use tofu instead of yogurt or nut-based yogurts (Forager cashew yogurt is my fav & you can find at Whole Foods).
And then dinner can be a no-brainer by adding in veggies of your choice. If you always default to steamed broccoli or grilled asparagus try something new with roasted veggies. Chop up all your veggies, place on a baking pan or dish and drizzle with oil then roast (usually 20-45 minutes depending on what veggies you roast). I like to roast sweet potatoes on one pan and asparagus and other similar sized veggies on another. Sweet potatoes, beets and other root veggies take longer to roast.
Feed your body with healthy veggies and fruits and remember to chew chew chew until the consistency of applesauce to help with digestion. Not only will you absorb more nutrition but also reduce gas and bloating as well as slow down at meals!