“And God said, ‘Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.'” Genesis 1:29 ESV
Are you giving your body what it was designed for?
I think there are three camps in the fruit and veggie world. Those who love them and have no problem eating them all the time, those who don’t love them but force themselves to eat at least a few each day, and those who absolutely have no desire or plans to eat any… ever. (I’ve met my share of those in that last category and they really aren’t playin’! Haha!)
If you find yourself in one of those last 2 categories, there is hope!
Personally, as a child, I was definitely in that last category. I had no interest in nourishing foods at all and beyond taking one bite to try something, my parents didn’t force me. But my health reflected it. I suffered from terrible allergies, had horrible eyesight, got sick frequently, and just wasn’t fit and strong like a child should be.
Then later, as I grew up and started making more decisions for myself, well… let’s face facts. I made worse decisions. I ate candy, fried food, and ice cream like it was my job. How awesome it was to be able to drive and buy my own food! Burger King’s cinnamon rolls after 1st period every day of my senior year of high school on my way to college? YES, PLEASE.
Actions have consequences
But eventually, it caught up with me. I began seeing a reflection of those choices not only in the mirror but also in my energy levels and how I felt about myself. I knew I had to start making better decisions. So, I did what I knew to do at that time. I would eat an apple here and there, maybe a salad (if it had amazing dressing!), and if I was feeling exceptionally mature for my age, I might steam some broccoli.
Finally, and more recently, I realized the price my poor body was paying for my decades of less-than-ideal choices. I realized that I was not being a good steward of my health.What I was doing wasn’t enough. I had fallen for the enemy’s lies and kept on living like those bad decisions could impact me. But they did, and I knew I had to change my ways.
So what is the solution?
After many years following other “trendy” eating plans which led to poor overall health, it was recommended to me by our family doctor to try a plant-based lifestyle. I was adamantly against it because I had convinced myself that what I was doing was “the best” diet out there. My sweet 80-something-year-old doctor, who had healed from his own cancer decades prior, simply looked at me and asked, “How’s that working for you?” So, I decided to do my own research (I’m a natural-born researcher!), and give it a try. My family saw such dramatic health improvements in such a short amount of time, just like countless others around the globe, that we decided to never go back to our old ways.
I flipped the switch and made the changes I needed to make immediately. No time like the present, when it comes to your health! I went fully whole-foods/plant-based and 85% raw for my first year. My body was desperate for nutrients and I didn’t mind flooding it with them. That was years ago and I’m still 100% plant-based and about 50-85% raw depending on the day. I’m loving every day and don’t miss anything from my former way of life at all.
While you may not be willing to go fully plant-based (yet), try taking a close look at your own fruit and vegetable intake. How many do you eat per day on average? If you’re like most Americans, you’re probably falling short of the recommendations for good health.
Fruit and veggies matter
Our US government’s newest recommendation as a part of their “Choose MyPlate” initiative is to make up half of your plate of fruits and vegetables. The USDA points to a resource, Fruits and Veggies- More Matters®, for more detailed suggestions, which includes the recommendation of 2 ½ cups of fruit and 4 cups of veggies a day for an active man or 2 cups of fruit and 3 cups of veggies a day for an active woman. That’s in the ballpark of TEN to THIRTEEN ½ cup servings per day! I’m willing to bet the majority of us aren’t coming close to that. (Though I hope I’m wrong!)
Fruits and veggies are essential for good health. There is no doubt about it. God designed our bodies in a way to require the vitamins, minerals, antioxidants, and dietary fiber found in them. These important things protect our bodies against disease and digestion issues. Just look at the book of Genesis, and you’ll see that the original diet that God created us to eat, was one that consisted solely of plants!
You need to do your own research, dig into God’s Word, and determine for yourself the path you should take when it comes to the optimal diet. But in the meantime, all of us could benefit from more fruits and veg. It takes 21 days to create a habit, so do your best to try to hit those 10-13 servings of fruits and veggies for 21 days and make note of how good you feel at the end of it! My guess will be that you’ll want to keep going! Remember, our bodies were made for plants! So let’s look at 5 simple tips to get you moving in the right direction and meeting your goals:
#1 Start incorporating a smoothie into your day.
I don’t mean one from a restaurant that’s loaded with yogurt, added sugar, etc… I mean using your home blender (I can’t say enough good things about my BlendTec! It’s a beast!) to make delicious blends of fresh and frozen fruit and veg. You can add some additional nutrients from some raw whole-food powders, but don’t negate the importance of real fresh produce. Personally, I start each and every day with a smoothie. I begin with 8-12 oz fresh filtered water, add a few large handfuls of power greens, frozen banana slices, a large handful of frozen berries, and a scoop of flaxseeds and other varying types of seeds (sesame, pumpkin, sunflower, etc.). And with the push of a button, I have an amazing breakfast that fills me up for hours and floods my body with all of the good stuff it needs.
#2 Add a daily salad into the mix.
I know, I know. Some people just downright HATE salads. But listen on. If that’s you, you have to broaden your sense of the word “salad”! While a big plate of greens topped with additional colorful veggies is an excellent meal or side dish, you do have more options than that alone! Why not a fruit salad for a snack? Simply chop up all of your favorite fruits and you’ve instantly got a low-calorie yet nutrient-dense snack! Or why not a bowl full of assorted vegetables along with some sort of nourishing dip like hummus or guacamole? These are all awesome options and great ways to switch up the “salad-boredom” you might feel with eating just green salads every day.
#3 Try making half your plate vegetables.
Hey, I don’t always agree with the US Government, but this I can get behind. I’d say aiming for at LEAST half your plate covered in fruit and vegetables is a great visual you can aim for each meal. Be sure to mix it up each day so you don’t get bored. Why not try something new? My children love looking around the produce section of the grocery store (our favorite section!) to see if they can find something new they haven’t tried yet. Maybe your absolute favorite fruit or vegetable has been sitting there all along, but you’ve not been adventurous enough to give it a try!
#4 Juice!
This one has a caveat. Juice doesn’t contain fiber. You need fiber. Therefore continuing to eat the standard American diet and just adding in a cup of vegetable juice isn’t going to produce dramatic changes to your health. You absolutely need the fiber that comes with eating whole fruits and vegetables. BUT, if you’re already doing that, a glass or two of fresh-pressed veggie juice will absolutely give you an extra boost of all the good antioxidants, vitamins, and minerals that can be found in the juice alone.
#5 Indulge in whole-food sorbet or ice cream for dessert.
Wait a minute… we’re talking about adding in more fruits and vegetables and now we’re talking about eating more ice cream? I bet I have your attention now! With the right kitchen gadgets such as a Champion juicer, BlendTec blender, or high-quality food processor, you can use simple frozen fruit to create delicious desserts! Simply add the desired frozen fruit (raspberries make great sorbet and bananas make great ice cream!) and blend (adding tiny amounts of water or plant milk to thin as needed). It’s really that easy. And so delicious! You can find some amazing recipes on Pinterest to get you inspired!
Be well!
That’s it! Follow these tips and you’ll be well on your way to reaching those optimal servings of fruit and vegetables!
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