WTEW: More Plant-based foods!

plant based foods

Eat more plant-based foods. Is this a given for you? Would you be surprised if I told you that even health-conscious folks have a hard time eating more fruits and vegetables at times? In our go, go, go, and then go some more society we crave things fast. We need things fast.  Including our meals. So, sometimes even the peeps who despise McDonald’s and won’t touch fried foods with a ten foot pole skip out on nature’s treats. Instead, opting for protein bars, cheese sticks, and almonds… with maybe an apple thrown in there.

Don’t get me wrong, I am not saying these foods are bad. In fact, I won’t ever say a food is bad, because that is plain silly. Bad and good are behavioral and the last time I checked, food can’t cuss or smile at you.

However, I will say that we could all use more plant-based foods in our life. Am I right or am I right? I had an argument about the protein content of certain foods with my older brother, a recent vegetarian, the other day. Without going into much detail, the statement we could both agree on was the fact that everyone could use more plant-based foods. Period. No matter how you eat or what moral food code you follow.

I also saw Forks over Knives this past weekend, a food documentary. I got the same message from it: eat more plant-based foods. Of course, there were cast members talking highly of a vegan diet (no eggs, dairy, or animal products). I do not have any distaste for a vegan way of life. Nor will I say it is the only way to go. I care a whole lot about animals and the more I read about how they are treated or see a video on the subject, I get horrified. It’s a food moral code battle going on in my mind at the moment and at some point, I very well may live a vegan lifestyle. For now though, I can only make the case for the one statement that EVERYONE agrees on… Eat more plant-based foods. You can’t go wrong with that, my friends.

An easy way to keep nature’s treats at the fore-front of your mind is to aim for one vegetable at each meal. That’s at least 3 per day. Spinach or kale is great in a smoothie or an omelette for breakfast. Carrots or celery are easy to pack for lunch (and yes, even dipping them into guacamole or ranch dip is better than not eating them at all). The sky is the limit for dinner- salad, eggplant, squash, green beans, asparagus, and broccoli to name several. Eat ’em up! Fruit is usually easier for people to eat, but if you also have a hard time remembering to eat fruit, choose at least 2 to eat for a snack when the munchies arrive. Apples, oranges, bananas, plums, nectarines, and pears are easy to grab. Go for it!

Eat well,

Eat at Least 3 Servings of Vegetables!

11 Day Nutrition Challenge


I am late posting today, but I know you have accomplished this goal. Am I right? I worked in the office today and when I work in the office I tend to eat less vegetables. So, to refrain from doing that again, I made me a green smoothie and brought carrots. What vegetables did you eat today?

I don’t need to explain why eating vegetables is so great, because I know you have heard a thousand reasons. But, seriously, they have so many nutritional benefits so eat up… DAILY!

Keep 3 in the back of your mind and try to reach that every day. If you get more, fabulous! But at the very least, try to get your 3! Now go get ’em tiger…

Try a Red Fruit or Veggie!

4 Day Nutrition Challenge


The more colorful your plate is, the better! I love that fruits and vegetables (the foods that are the BEST for us) are so colorful. That alone makes them fun to eat. Am I right?  To some of you, at least, I’m sure.

Another exciting fact about fruits and vegetables is that unique benefits come with each color. Today’s color is RED. Go for it! Find a favorite red fruit or veggie… or be adventurous and try one you have not tried in awhile.

What is so great about the red fruits and vegetables? I am so glad you asked. Here is the breakdown:

  • Lycopene is in tomatoes, red grapefruit, and watermelon. Lycopene helps reduce your risk of many different types of cancers (especially prostate cancer- men take notes!).
  • Lycopene is best absorbed in foods containing cooked tomatoes, as opposed to raw, with a small amount of fat (think spaghetti sauce).
  • Anthocyanins are in other red fruits and veggies like strawberries, raspberries, and red grapes, to name a few. Anthocyanins act as a powerful antioxidant that protect against cell damage. And get this? They keep the heart healthy! So yes, once again, think red for your heart!
  • Red fruits and vegetables also promote healthy aging and memory, as well as urinary tract health.

There are so many to choose from, but here is a short list to get that noggin’ of yours full of ideas on what to choose for today:

  • Red grapes
  • Red grapefruit
  • Tomatoes
  • Cherries
  • Blood oranges
  • Beets
  • Red Apples
  • Strawberries
  • Watermelon
  • Red Bell Pepper
  • Cranberries
  • Radishes
  • Rhubarb

What is your favorite red fruit or veggie?