Your Top 10 Kitchen Prescription from Thrive
Below is your new prescription from Thrive
The top 10 nutritional recommendations from our Let Food Be Thy Medicine series.
Americans are over-medicated. We have drifted far from where we need to be to sustain our long-term health. Think of your kitchen as your best pharmacy and arsenal for disease prevention.
Make small changes as you work toward the bigger goal of health and vitality.
Your Top 10 Kitchen Prescription from Thrive:
- Aim to eat 8-12 servings of fruits and vegetables every day! Fill up your plate with seasonal variety. Choose wisely and locally; Reference the “Clean Fifteen” and “Dirty Dozen” regarding best organic options.
- Incorporate a variety of colors to provide a vast array of phytonutrients and antioxidant activity. Always choose color over white!
- Know how to best prepare your food. Some vegetables provide more health benefits when cooked (carrots, peppers, mushrooms, spinach, tomatoes, and potatoes). Optimize your cooking methods to maximize health benefits: Steam > microwave > roast (avoid boiling as nutrients are lost). Some provide higher anti-inflammatory and anti-oxidant power when cut and allow to sit before cooking (cruciferous vegetables, garlic, onions) – allow to sit 20min after cutting
- Avoid refined sugars. Read labels closely and avoid high fructose corn syrup
- Increase whole grains for more vitamins and fiber. The best whole grains include oats, barley, brown rice, buckwheat, millet, popcorn, quinoa, rye, wild rice, whole wheat past. Aim for 3 – ½ cup servings daily
- Add nuts and seeds to diet daily: goal ¼ cup nuts; 2T nut butter; 1T Flaxseed daily.
- Eat beans every day! These are powerhouse sources of protein, fiber, vitamins and minerals. Strive to include 3 servings a day of at least ½ cup
- Drink green or white tea (replace your iced tea and coffee)
- Maximize health benefits by cooking with herbs and spices. Expand your kitchen and spice drawer to include powerful herbs such as turmeric, ginger, garlic, rosemary, cilantro, oregano, and chili.
- Treat yourself to 1 oz piece of dark chocolate every day!
The doctor of the future will give no medicine but will instruct his patient in the care
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