For every calorie that you consume, strive to maximize the
number of health-promoting nutrients that you provide to your
body. You will be surprised at the effects on your health and
well-being.
Fruit or veggie meals are a great way to get your 12/7. At a
pace that you are comfortable with, increase your fruit and
veggie intake until you get to a point where you are eating
only nutrient-rich meals at least six days a week.
Here is a sample one-day menu of a nutrient-rich and health-
promoting diet:
Breakfast:
Simply eat 3-4 pieces of fruit of your liking. If this isn't filling
enough for you, try a smoothie made by blending 1 banana, 1
cup blueberries, 1 cup strawberries, 1-2 cups of unsweetened
nut or organic soy milk. Add any food-based powder
supplements that are available to you.
Lunch:
Any filling, satisfying lunch with plenty of protein and carbs will
do. Include 1-3 servings of vegetables if you can. According to
your liking, include high quality animal foods that your body is
able to digest without difficulty.
Afternoon snack:
Goji berries, ripe fruits like mangoes and melons, apple, pear,
pecans.
Dinner:
Plate of assorted steamed vegetables like broccoli, sweet
potatoes, zucchini, asparagus, and green beans with a tahini
dressing.
There are endless varieties of nutrient-rich foods that you can
mix and match to create health-supporting meals. The guiding
principle to follow is to eat mainly fresh, plant-based foods.
Start at a pace that works for you, and gradually allow the
healthy foods to crowd out the unhealthy ones.
number of health-promoting nutrients that you provide to your
body. You will be surprised at the effects on your health and
well-being.
Fruit or veggie meals are a great way to get your 12/7. At a
pace that you are comfortable with, increase your fruit and
veggie intake until you get to a point where you are eating
only nutrient-rich meals at least six days a week.
Here is a sample one-day menu of a nutrient-rich and health-
promoting diet:
Breakfast:
Simply eat 3-4 pieces of fruit of your liking. If this isn't filling
enough for you, try a smoothie made by blending 1 banana, 1
cup blueberries, 1 cup strawberries, 1-2 cups of unsweetened
nut or organic soy milk. Add any food-based powder
supplements that are available to you.
Lunch:
Any filling, satisfying lunch with plenty of protein and carbs will
do. Include 1-3 servings of vegetables if you can. According to
your liking, include high quality animal foods that your body is
able to digest without difficulty.
Afternoon snack:
Goji berries, ripe fruits like mangoes and melons, apple, pear,
pecans.
Dinner:
Plate of assorted steamed vegetables like broccoli, sweet
potatoes, zucchini, asparagus, and green beans with a tahini
dressing.
There are endless varieties of nutrient-rich foods that you can
mix and match to create health-supporting meals. The guiding
principle to follow is to eat mainly fresh, plant-based foods.
Start at a pace that works for you, and gradually allow the
healthy foods to crowd out the unhealthy ones.
How to Get to 12/7
| Get to Know Your Food's ORAC It may sound like a character out of Star Wars, but ORAC is actually a new measurement of the antioxidant capacity of foods, also known as their Oxygen Radical Absorbance Capacity (ORAC). The measurement was developed by the scientists at the National Institute of Aging in the National Institutes of Health (NIH) in Baltimore, Maryland. Numeours foods have already been tested using this methodology, and no surprise, fruits and vegetables rate very highly. Not surprisingly, spices and berries top the list. More unexpectedly, so do legumes, including kidney beans and pinto beans. Don't throw out that Beano just yet. Check out this list of some of the foods with the highest ORAC values. |
Goji Berry Smoothie Soak goji berries for at least one hour. Combine 1 cup soaked goji berries with 1 cup blueberries (fresh or frozen), 2 bananas (fresh or frozen), 2 teaspoons cocoa powder, and 1-2 cups almond milk or the water that you soaked the goji berries with in a strong blender and blend until smooth. Produces approximately 2 large servings. |
