In my last blog post I mentioned 7-13 servings of fruits and veggies is recommended on the daily. That is for an average, healthy, non-active individual basically looking to stay alive.
For anyone who is active, extremely or otherwise, who is sick: physically or otherwise, pregnant, or nursing your recommended intake will be higher.
The role of micro nutrients (vitamins & minerals) in your body is likened to the role of oil in your vehicle. You can not operate a high performing machine on low quality or low quantity of oil.
As an athletic vegan I can attest to the fact that it is difficult to get not only my daily recommended amount, but to get a surplus to help fight the free radical damage from oxidative stress that incurs from being active and basically just living in this toxic world.
So, I will tell you how I as a vegan & nutritionist aim to get my daily recommended amount of fruits and veggies, and them some, every single day!
1. SMOOTHIES! This is my #1 way to get a variety of produce in my body the easiest way.
For veggies I will add carrots, cucumber, broccoli & greens (kale, spinach, collard, spring mix).
Fruits: Berries, watermelon, bananas, cranberry, mango
As you can see ^, there is a variety but it’s not all it can be, smoothies are just a start.
2. Stir Fry! I LOVE stir fry’s. I can get a rainbow of colours all into one meal.
Zucchini, carrots, cauliflower, cabbage, broccoli, peas, green beans etc.etc.etc.
3. Juicing – but it doesn’t happen often. I love a fresh made carrot, apple & beet juice. I don’t so much love the clean up after or the time it takes. So I save it for special occasions, or rainy days.
4. Juice Plus+. Knowing that I need way more than my daily recommended intake and looking over my food journals for the day I can see I just do not reach that amount. Vegan or not, it’s hard work. With Juice Plus+ I get the nutrients from 30+ fruits, veggies and berries on the daily, and I can feel it! My energy levels are great, and my post-workout recovery is a lot shorter than it used to be sans fruit and veggie abundance. I do not substitute fresh produce with Juice Plus+, but I do take it for peace of mind in knowing that what I lack in fresh produce I make up for in this product. It’s truly been a life saver.
5. SNACKS- Fresh cut carrots, cucumber, celery, apples, cherries, peaches etc. Snack time is fresh fruit and veggie time, always.
Don’t underestimate the power of whole food nutrition from fresh fruits and vegetables. If you are not getting enough, try consciously increasing your intake for just a week and feel the difference in your body AND mind.
Thanks for reading, much love, light & abundance from my heart to yours XO
Janine♥
Janine Fournier, RHN, RYT
info@janineaf.com
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