I always get really excited when I get to share nutrition tips with you guys and I think you’re especially gonna love these ones because they’re gonna help you improve your meal and snack choices and just boost healthy eating and nutrition all-around. Now some of these tips you might have heard of before, some of them though, are going to be completely new. At least I hope.
So, let’s dive in. When I was studying nutrition this was one of the most common tips that we were taught to share withour clients and it’s that you eat what you see. Now this works equally well forpeople who want to gain weight, who want to lose weight or for people who are just looking to make more wholesome food choices.
For example, if you want to eatmore fruits, keep it on the counter in clear sight and instead of just throwingan orange into your bag, which let’s be honest, hardly ever finds its way out, we can instead peel it up or cut it, put it in a container and put it on our desk to enjoy when hungry. And if we cut them upand put them in front of our partner or kids it’ll also increase the chance that they’ll eat it too.
If you usually place a bowl of chips on your desk, maybe swapping it out for something like nuts might help. And when you open your pantry and chocolate is the first thing you see, chances are that’s what you’re gonna reach for. So, maybe try shifting it to the side or behind some of the dried fruit or trail mix.
This isn’t to say that that food is forbidden, it just means we’re less likely to impulsively reach for it if it’s out of sight. And the same thing goes for drinking our fluids, whether it’s tea or water, placing it in front of you while you work or study.
It’s gonna increase the chances that you’ll take periodic sips and stayhydrated throughout the day. Carrots and celery are awesome carrying devices forour favorite dips and sauces, but if you’ve ever tried to cut them up aheadof time to store in the fridge, you might have noticed that they lose their crunchand sometimes they get this slimy film.
So, there is a way to avoid that and it’sjust to store them in a glass container or jar with some water. It helps theveggies stay crisp and fresh and they store in the fridge for a longer time.
Just change out the water every couple of days or so, and keep in mind that thecarrots will keep longer than the celery. Now I know some people might be worriedabout cutting up their veggies ahead of time because you feel you might losesome nutrients.
Now there are three factors that can cause nutrient loss and that is heat, oxygen and light. In this case there’s noexposure to heat or light, just oxygen and the nutrient that’s most easilyaffected by this is vitamin C and sometimes vitamin E, but what you don’tlose are all the other incredible nutrients like fiber, some of the Bvitamins, minerals and many more.
So long story short, the benefit of eating pre-cutveggies, even with a little less vitamin C, it far outweighs not eating theveggies at all or reaching for less wholesome convenient foods instead. This next one is a tip that my mum actually recently taught me.
I go through a lot of nut butters. Peanut butter and almond butter especially, and as nutrient-dense as they already are there’s something we can actually do to pump up the nutrition a little bit more. And how we can do that is with seeds.
Seeds offer a unique combination of phytonutrients and antioxidants that have a whole bunch ofhealth benefits. So I take a full jar of peanut butter, I empty out about a third of it. I store that away to enjoy later. And to the large jar I add a couple spoonfuls of some seeds.
You can use whatever you have on hand. I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds, lightly toasted sesame seeds, and pumpkin seeds. I then give it a mix and store itin the fridge. You can add it to oatmeal or spread it on toast. It just makes for a colorful and nutrient-packed addition to any meal.
And if you can’t toleratenut butters you can still make the seed mix alone and use it in the same way,like add it to smoothies or parfaits. I feel like it also makes the foods justlook so much more vibrant and wholesome. You might have heard of this little hackto fill a few Tupperware containers with the ingredients you need for a smoothie.
That way when you’re looking for a morning or afternoon pick-me-up you just pop it into a blender, no chopping required, add a splash of plant milk ormaybe some greens or nut butter to accompany it. It’s also an awesome way touse up leftover fruits that are at their peak ripeness.
But if you already makesmoothies you might find that you’ve kind of gotten into this routine ofmaking the same thing over and over again. At least I know that that happensto me. So I have two ingredients that I want to recommend. These are nutrient-dense additions to your frosty drink and trust me, you can’t even taste them inthere.
First up is frozen zucchini. And this is especially great for people who can’t tolerate bananas or just don’t like the taste of it. Because it gives it a similar creaminess but without that banana flavor. And the second one iswhite beans. These are packed in protein, fiber, vitamins, antioxidants and again trust me, you won’t even know that they’re in there! So if you’re lookingfor a new twist to your smoothies give these two a try.
You know how they say anapple a day keeps the doctor away? It’s more like something that berries arecapable of doing. An apple, for example, has 60 units of antioxidants, whereas a cup of berries offers 650 units. And that’s why Robin and I try to have atleast a handful of berries each day. Either on our oatmeal, on a parfait andsmoothies or just as a snack. So this little tip is just a reminder to up that berry intake if you can.
And I know that berries can be expensive when they’re not in season so in the colder months we opt for frozen berries. And did you know that frozen berries in many cases are more nutrient-dense than fresh berries? If you didn’t know why I’ll let you know why in the comments below. So feel free to go check that out.
But another side kind of tip is: if you are lucky enough to have access to berry picking in the summer months whereveryou live, load up on that stuff, cut it up and put it in the freezer to enjoy inthe fall and winter months. Second to berries, herbs and spices arethe foods highest in antioxidants and that’s something I only recently learnedin a new book that I was listening to.
I’m totally a bookworm. I love and needto learn new things. Especially in the realm of nutrition. But when it comes to books I don’t always make the time to sit and read. Which is why I’ve been using audible for years. It just makes it so easy because you can listen to a bookno matter where you are, no matter what you’re doing.
So this book I recentlylistened to is called How not to die by dr. Greger. It’s one of the mostcomprehensive books on health and nutrition that I’ve ever listened to. In one section dr. Greger, who’s a physician, he talks about how we can make healthyfoods even more wholesome by just spicing it up.
He shares how a bowl ofwhole wheat pasta with tomato sauce and broccoli, for example, has a 150 units of antioxidants but if we had just one teaspoon of dried oregano that number doubles up to 300. That goes to show how powerful spices can be.
Now I want to thank the amazing folks over at audible for partnering with us on this video. And if you’re interested in unlocking some other nutrition gems by giving this book a listen, you can get it or any other book of your choosing, for free. Plus a 30-day free membership if you visit audible.com/pickuplimes or visit the link in the description box below.
Now we’ve talked about the nutrient density of spices. And many spices come from fresh herbs. You’ve likely noticed we use a lot of fresh herbs in our recipes.
And as much as I’ve gotten better at keeping my potted herbs alive, sometimes they just die forcertain dried out ones like rosemary and thyme you can just pick off the branches and use as a spice but you can also salvage some of the living leaves by picking them off the plant chopping them up and then placing them in an ice cube tray with some water alternatively you can also add them to a food processorwith equal parts oil and water blend it and then add that to the ice cube trayonce it’s frozen.
I then transfer the cubes into a Tupperware container now the herbs they’re not going to freeze in a way that’s going to retain its former glories but it’s going to retain its flavor and nutrient profile if you enjoyit with a 1 to 2 month period you can then add these cubes to soups or stews or pasta sauces it’s a great way to reduce foodwaste and add some flavor to dishes plus some extra vitamins minerals and antioxidants something I’ve noticed I’ve been doing lately which I never used todo before is adding spinach to my cooked meals and I do it in super hugequantities because within just a few minutes the big pile of greens cooksdown to a super small amount and it hides perfectly well in dishes likecurries stir fries its soups and more as with other veggies there are pros andcons to both the raw and cooked form with spinach for example the raw formoffers higher amounts of certain nutrients whereas the cooked form offershigher amounts of other nutrients.
So longer the short enjoy both the cookedand raw versions but don’t shy away from cooked it’s just such an easy way to get a whole bunch of greens onto your plate and into your body with loads of nutrients to accompany it we’ve all been there feeling like you’re hungry for no reason but you just want something to snack on or maybe you’re legitimately hungry but you don’t have the energy or patience to figure out what you want to make.
So if there’s one tip I can give it is to have 3 snack ideas in your arsenalthat take 2 minutes or less to put together that way they serve asalternatives to something that might have been a little less wholesome.
So for example my three quick and dirty snacks or medjool dates filled with nut butteran apple that i dip into plant yogurt and sometimes I put into the cinnamon ormaple syrup and some hummus on crackers or rice cakes topped with cucumberstomatoes and arugula having an arsenal of crazy easy wholesome snacksit’s not only going to limit decision fatigue around snack choices it’s alsogoing to give you a nutrient-dense energy boost there is no doubt about it planning ourmeals helps us make more wholesome food choices and it helps to decrease thefood waste and it’s 100% natural to not be able to stick to it 100% of the timebut if we plan our meals like a week in advancechances are more often than not that we do stick to its some of the time.
So if you’re interested we created a new PDF for you where you can record the mealsyou would like to enjoy in a week and if you couple this with our free groceryshopping list you can make sure you have all the necessary ingredients on hand tostick to the meal plan post it on the fridge and invite your partner ourfamily members to contribute to it .
I hope that you find them helpful we’reapproaching the holidays a time when we all indulge a little bit more often thanwe usually do and I think that’s absolutely wonderfulbut if you’re feeling like you’ve just had enough of the treat foods one eventafter the next I recommend whipping together your ownwholesome contribution that others can also enjoy whether it’s a huge batch offilling and comforting soup or a platter with dips crackers fruits or veggies or hummus pinwheels.
It’s one of my favorites to take which is just loadedwith fresh and roasted veggies and it’s always a crowd-pleasereveryone always appreciates contributions and I think you mightappreciate having something that you can fill up on that helps you feel a bitmore balanced I can already tell this video is longer than usual I get superexcited when I can share nutrition tips and information with you guys so I hopethat you learned something new today.