TOTAL HEALTH TRANSFORMATION SYSTEM

Plan and Prep Your Meals
Plan and Prep Your Meals
Do a Mind-Body Scan
Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
Practice 80% Full
Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
Maintain Progress
Maintain Progress
Deep Health
Deep Health

Why Vegetables?

To get lean, eat more… fruits and vegetables, that is.

It’s a parental mantra. Eat your vegetables!

Why are colorful vegetables and fruits actually so good for us?

Veggies and fruits: Nature’s medicine cabinet

Veggies and fruits are nutritional powerhouses.

They contain essential vitamins and minerals along with phytochemicals (plant chemicals) and antioxidants. They’re the foundation of every high-quality, health-promoting diet.

Colorful veggies and fruits help boost your immunity and lower inflammation. They improve overall recovery and performance. The better you recover, the better your results.

The color of each veggie and fruit tells you that these crucial chemicals are present.

For more in-depth reading, check out these handy charts:

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Fruit and Vegetable Color Chart

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Nutrition for Injury Recovery Infographic

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Focus on adding, not subtracting.

The first thing most people do when starting a diet is to focus on what they can eliminate.

“I gotta get rid of X and quit eating so much Y. And no more Z!”

Logical, but also depressing and depriving. Because now, all you can think of is what you’re not eating. But what if we told you to eat more? As in more of the right foods?

As in consuming an abundance of Nature’s delicious and nutritious bounty?

Well, that sounds much more fun. And in practice, it works a lot better

Focus on food quality

Here’s a fun little visual comparison between things that are all 200 calories.

Both 200 calories.

It’s not hard to guess which foods will fill you up and give you more nutrients.

Filling up.

The body regulates appetite based in part on the volume of food.

The stomach has stretch receptors that sense how much stuff is in there, and the intestinal tract knows when it’s full of fiber and water.

Veggies and fruits have a lot of nutrients and a lot of volume (from fiber and water), but they don’t have a lot of calories.

When you eat more vegetables, you can eat more food, with more valuable nutrients.

You feel fuller, healthier, more vibrant, and energetic.

Sweet!

Eat the rainbow.

The more colors, the more nutrients.

So experiment with as many vegetables and fruits as possible.

“Eat the rainbow” and enjoy a wide variety of colorful veggies and fruits.

Here is a complete list of vegetables and fruits. Have fun trying new stuff!

It all counts towards your 5 servings a day.