The only thing practically everyone agrees about
when it comes to diet and nutrition . . . we need
to eat more plants. It's proven that eating more
fruits and vegetables can reduce your risk for
many known disease such as heart disease,
stroke, Alzheimer's, cancer, and
Unfortunately, as our "modern civilization" shifted
to a culture of fast food and convenience, we
increased the amount of processed foods we
consume. As a result, fewer servings of fruits and
vegetables are consumed each day.
The nutrients we eat each day fall into three
1. Macronutrients - includes carbohydrates, fats,
2. Micronutrients - vitamins and minerals
3. Phytonutrients - natural protective chemicals
found in plants
Macro and micro nutrients are required by our
bodies. It's the fuel used to perform all the
necessary functions for life. Phyonutrients' aren't
essential for keeping you alive, but they are likely to
help you live a longer, higher quality life.
What are Phytonutrients?
A plate full of processed food will be various shades
of beige - chicken nuggets, crackers, french fries.
By contrast, A plate piled high with fruits and
vegetables will be colorful and flavorful due to
the phyonutrients they contain.
These phyto nutrients are the plants natural
defense system. They also provide protective
benefits to our bodies when we eat them.
They allow biochemical reactions to take place
properly, creating healthier tissues and organs while
fighting off damage to our cells. The result is a
strong immune system and a body that heals
quickly when ill or injured.
What foods are highest in phytonutrients?
- Red bell peppers
- Dragon’s blood
- Indian gooseberries
- Peppermint and cloves
- Pomegranate seeds
- Dandelion tea
- Flax seed
Keep in mind that cooking certain foods can reduce
the nutrient content - especially boiling and
pressure cooking. Ideally, eat your fruits and
veggies raw or steamed.
How to consume more "super foods"?
I think we all know fruit and vegetables are good
for us, but the average american eats less than two
servings a day.
Why don't we eat more if we know how good they
are for us? Are the road blocks time? cost? taste?
Here are a few ways to get more phytonutrients
into your diet. You - and your family - might not
- Wash, cut, prep your fruits and vegetables as
soon as you get home from the store so they are
ready for quick snacks
- Add extra vegetables and fruit to your salads
(avocados, beets, sliced apples, or berries)
- Experiment with adding a variety of fresh
herbs to your meal
- Make smoothies loaded with kale, cherries,
spinach, and almond milk.
- Add additional vegetables in soups, stews, pot
roasts, and chili
- Drink a plant-based protein shake or greens
- Grow your own garden!
Adding color to your plate is a sure way to promote
a healthy lifestyle and is better than any
anti aging potion, lotion, or pill out there.
So, next time you sit down to a meal, see how many
bright colors are represented. Snap a picture of
your beautiful meal and tag us on Facebook
(@peakpotentialpt). We can't wait to see your
beautiful, healthy, creative meals!
*These are the plant based protein shakes and
greens powders we use nearly every day. They
are NOT a substitute for eating a wide variety of
healthy whole foods, but fill the gaps when we
just can't make it happen.