31 Day Challenge to a Healthier You Day #2—Eat More Veggies and Fruits

31 Day Challenge


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© 2014 Shanna Lea


Do you eat enough veggies and fruits? Fruits and vegetables are high in vitamins, minerals, antioxidants and fiber—and we need more of them in our diets than we think.


In Dr Terry Wahls’ book Wahls Protocol, she advises 6-9 cups of veggies a day to heal and recover from autoimmune diseases. She healed herself from MS through a diet rich in lots of veggies, healthy fats and adequate protein.


Why Eat More Vegetables and Fruit?


Eating more vegetables and fruit will make you feel better and improve overall health. And organic does make a difference. Vitamin and mineral content is higher in organic produce than conventional, and your body doesn’t have to deal with the effects of pesticides.   Fruits and vegetables can:


    • Reduce risk of heart attacks, strokes, and other conditions of the cardiovascular system


    • Protect from various cancers


    • Lower blood pressure and decrease bone loss because of high amounts of fiber and magnesium


    • Boost energy


    • Clear up skin conditions and make it look more youthful


How to Eat More Vegetables and Fruits?


If you are just starting out increasing your vegetable and fruit intake, then focus on seasonal eating. Even organic produce is more affordable when it’s in season and locally grown.


If you are experiencing autoimmune health issues, consider Wahls Protocol of focusing on greens and cruciferous veggies in larger amounts.  In her program, she recommends “Nine cups of fruits and vegetables every day” as follows:


    • 3 cups leafy greens—raw or cooked and tightly packed. These include kale, lettuces, chard, collards and Asian greens. Remember, the darker the color of leaves (like lettuce), the more nutrition


    • 3 cups colored vegetables and fruits—These include tomatoes, beets, berries, carrots and winter squash


    • 3 cups veggies rich in sulfur—These include cabbage, asparagus, broccoli, turnips, Brussels sprouts, radishes, garlic and onions


This may sound (and look!) like a lot of veggies, but we need to eat a lot to get sufficient nutrients. It will also fill you up so you aren’t tempted to snack on processed junk. If you are not used to eating lots of veggies, then start out with 3-6 cups and work your way up. You will feel better!


This sums it up for today! Remember—a diet rich in veggies and fruits equals a healthier you!





Wahls Protocol




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