Hey there! How’s it going? Welcome back to my channel. If you’re new here, my name is Meghan and I’m a registered holistic nutritionist. In today’s video, we’re going to talk about some nutrition hacks and easy ways to eat healthier. We’ll cover topics like incorporating more vegetables into your meals, steeping herbal teas with the lid on to preserve nutrients, and the benefits of soaking beans and grains before cooking. Plus, I’ll be partnering with iHerb, the largest online platform for health food products, to provide you with even more information and resources. So let’s get started and learn how to make small changes to improve our nutrition and overall wellness. Thanks for watching, and don’t forget to check out the products mentioned in the video in the description below. See you soon!
Increase Vegetable Consumption
Incorporating more vegetables into your meals is a simple yet effective way to boost your overall nutrition. While staples like rice and pasta are delicious, it’s important to add variety to your diet. Not only will this help you consume more vegetables, but it will also increase your intake of dietary fiber.
There are numerous ways to incorporate more vegetables into your meals. One option is to cut zucchini into strips or use spaghetti squash as a substitute for traditional pasta. You can also use cauliflower as a replacement for rice by simply pulsing it in a blender or food processor. Additionally, vegetables like cauliflower can be used as a pizza crust, and almond flour can be used as a healthier alternative to traditional pizza dough. The key is to reduce your intake of refined carbohydrates and increase the consumption of nutrient-dense vegetables.
Cover Your Tea While Brewing
When brewing herbal teas, it’s important to cover the cup or pot to prevent the loss of nutrients. As the tea steeps, steam rises and carries away some of the beneficial compounds found in the herbs. By covering your tea with a small lid or saucer, you can easily preserve these valuable nutrients. This is especially important when brewing medicinal herbal teas, such as mint or green tea.
Incorporating green tea into your routine can be particularly beneficial. Green tea from Yogi is a low-caffeine option that I’ve been enjoying lately. It complements my recent reduction in caffeine consumption. By covering your tea while it brews, you ensure that the active molecules remain in the tea and are not lost due to evaporating steam.
Grind Whole Flaxseeds Before Consumption
If you’re using whole flaxseeds, it’s important to grind them before consumption. While it may seem like an extra step, grinding flaxseeds ensures that the precious oils they contain are not exposed to oxygen, light, or heat. I personally use whole flaxseeds from Bob’s Red Mill, which can be purchased on iHerb. Storing them in the refrigerator is also a good practice to preserve their freshness.
Flaxseeds are a fantastic source of omega-3 fatty acids and fiber. They can even be used as an egg substitute in some recipes. To make a flaxseed “egg,” simply combine 1 teaspoon of ground flaxseed with 2 teaspoons of water and let it sit for a few minutes until it becomes gelatinous.
Soak Legumes and Grains Before Cooking
If you’re planning to cook legumes or grains, it’s beneficial to soak them beforehand. Soaking legumes and grains can improve their nutritional quality and make them easier to digest. One of my favorite legumes to soak and sprout is green lentils. I love their flavor and how easy they are to work with.
To soak green lentils, simply place a handful of dried lentils in a bowl with water and let them soak for 24 hours. Then, rinse them with water for three consecutive days, morning and evening, while covering them with a cloth in between rinses. You’ll start to notice them sprouting. However, keep in mind that there are many different types of legumes that can be soaked and sprouted. If you don’t have the right legumes or tools available, you can also consider using Organic Traditions’ pre-soaked quinoa, available on iHerb, to save time and effort.
Let Chopped Vegetables Sit Before Cooking
Certain vegetables, such as garlic, onions, broccoli, and kale, contain specific enzymes that become activated when the vegetables are crushed or sliced. To maximize their nutritional quality, it’s beneficial to let the chopped vegetables sit on your cutting board for 10-15 minutes before cooking.
For example, both broccoli and kale contain an enzyme called myrosinase, which helps convert certain plant nutrients into their active forms. To enhance this process, you can squeeze some lemon juice on these vegetables and increase their nutrient content. The addition of vitamin C from lemon juice will enhance the effectiveness of myrosinase in broccoli and kale.
Pair Vitamin C-rich Foods with Iron-rich Foods
When consuming foods high in vitamin C, it’s beneficial to pair them with foods rich in iron. Vitamin C enhances the absorption of iron, making it easier for your body to utilize this essential mineral. For example, adding a squeeze of lemon or orange juice to a spinach salad is a great way to boost iron absorption. Spinach is an excellent plant-based source of iron.
You can also pair citrus fruits, strawberries, or apples with legumes for another tasty combination. By doing so, you ensure that you’re getting the most out of both the vitamin C and iron content in your meals.
Include Healthy Fats in Your Diet
Including healthy fats in your diet is essential for overall health. Fats aid in the absorption of fat-soluble vitamins A, D, E, and K. They also help enhance the absorption of beneficial compounds like beta-carotene found in sweet potatoes, carrots, and pumpkins.
Adding a small amount of olive oil to these foods is a great way to incorporate healthy fats into your diet. Avocado, eggs, coconut, olives, and various seeds are also excellent sources of healthy fats. I particularly enjoy walnuts, almonds, and Brazilian nuts. Brazilian nuts, in particular, contain 96mg of selenium per nut, which is 175% of the daily recommended intake of this mineral. Selenium is a mineral rich in antioxidants. The bag of Brazilian nuts I currently have is from Sunfood and can be purchased on iHerb.
Ensuring an adequate intake of healthy fats is crucial for hormone balance, skin health, brain function, and maintaining stable blood sugar levels throughout the day.
Combine Protein, Fiber, and Fat in Each Meal and Snack
To achieve stable blood sugar levels and prevent drastic spikes and crashes, it’s essential to combine protein, fiber, and fat in each meal and snack. This is especially important when consuming higher carbohydrate meals.
For instance, you can pair a teaspoon of almond butter with oats or include a serving of lean meat and vegetables when eating pasta. If you’re having rice, you can add some chickpeas and avocado. By balancing your macronutrients, you ensure a well-rounded meal and sustained satiety throughout the day.
Make Smoothies a Nutritional Powerhouse
Smoothies are an excellent way to increase your nutrient intake. They are quick and easy to make and can be packed with a wide array of nutrients. You can even prepare multiple smoothies in advance or have all the ingredients prepped in jars for a convenient and nutritious option during busy mornings.
You can add superfoods like hemp seeds, flaxseeds, and chia seeds to your smoothies for an extra nutritional boost. I frequently add hemp seeds to my smoothies and rarely make one without them. I prefer Manitoba Harvest hemp seeds, which can be purchased on iHerb. Chia seeds are also a great addition. I use Nutiva chia seeds which are high in omega-3 fatty acids and fiber. As mentioned earlier, they also help balance blood sugar levels. Combining these seeds in your smoothies is a great step towards improved nutrition.
If your smoothie primarily consists of fruits, you can also incorporate some leafy greens such as spinach, baby spinach, cauliflower, or zucchini. These vegetables add texture to the smoothie and can replace unnecessary additives.
Chew Food Slowly and Thoroughly
Chewing your food slowly and thoroughly is a simple yet often overlooked nutrition hack. Taking the time to thoroughly chew your food allows for more nutrients to be released and absorbed. When you chew your food completely, you increase its surface area, making it easier for enzymes in your stomach and saliva to break it down effectively.
By increasing the breakdown of food particles through proper chewing, your body can significantly enhance nutrient absorption. Additionally, this practice can also help alleviate the burden on your digestive system. Slow eating is much better than quickly consuming large amounts of food or eating too fast.
I have mentioned the importance of this practice numerous times on my channel. The key is to slow down your eating speed and savor each bite. By doing so, you allow yourself to enjoy the flavors and textures of your meals while also maximizing nutrient absorption.
In conclusion, incorporating these nutrition hacks into your daily routine can have a significant impact on your overall health and well-being. From increasing your intake of vegetables to covering your tea while it brews, there are simple yet effective ways to improve your nutrition. Remember to include healthy fats, combine macronutrients, and consider making smoothies a nutritional powerhouse. And don’t forget the importance of chewing your food slowly and thoroughly. These nutrition hacks will contribute to a more balanced diet and support your journey towards healthier eating habits. So go ahead and give them a try!
