I mostly read magazines with an eye of education and takeaways.  Recipes, suggestions, exercises, etc.  I rip them out, tag ’em with a post-it and set them aside.  Workouts go in the binder, recipes near the cookbooks, blog ideas in a folder.

Last weekend I was given the summer issue of “The Ultimate Superfoods” from my friend Emma.   It’s a beast of a magazine with limited ads, no fashion or fragrance articles, no “Ask Him” or “Ask Her” columns and not  one photo of a 23 year old advertising anti-aging cream for her flawless unlined skin.  #fakenews

So I’m reading and as I start to rip the pages out I realize that the entire issue is a keeper.  It’s chock FULL of nutrition info, benefits of herbs, spices, how to use foods and nutrition to help with whatever ails you.   (I paid particular attention to the section on menopause because this 51 year old in in the thick of hot flashes.)

Since I don’t expect you to run out and buy this pricey tome, I’ll share with you what I think is one of the biggest takeaways and the easiest to implement today.

Eat more fruits and vegetables.  Way more.

Fruits and vegetables have amazing nutritional benefits.  Here are just a few:

• Spinach – Evidence shows that a few weekly servings of spinach can help prevent macular degeneration (JAMA Opthamology).
• Cooked Mushrooms – Provide polysaccharides thought to inhibit tunor growth.
• Green Cruciferous Veggies (broccoli, cabbage, kale, etc.) – contain more vitamins and minerals per calorie per any other food.
• Cauliflower – Loaded with nutrition and is a powerful cancer-fighting veggie.A half cup provides more than half your daily quota of vitamin C as well as fiber and potassium.  All at 27 calories.
• Sweet Potatoes – Contains vitamin A, vitamin C, beta-carotene, potassium, folate, fiber, B vitamins and magnanese making it one of the healthiest complex carbs.
• Cherries and Berries – Rich in anthyocyanins which are chemicals that relieve pain even more effectively than aspirin.
• All Fruits – Contain healthy amount of antioxidants which are important for reducing inflammation and pain.  (Click here for a quick primer on the benefits of antioxidants).

Many of you are working towards a cleaner, less-processed diet but maybe aren’t sure how to do it.  Here’s a tip you’ll love.  You don’t have to subtract ANYTHING.  Just start by adding.

Eat fruits and veggies with every meal.  When you reach for a snack start with fruit.  Or carrot sticks, jicama or even a few boiled baby potatoes and mustard.

By adding in all of the good stuff, you won’t have room for the stuff that’s not as healthy.  And sure, if you want a cookie, have one.  But eat your apple or berries first.

Now go run!

Keli 🙂