HEALTHY EATING HACKS » + printable guide

I always get really excited when I get
to share nutrition tips with you guys and I think you’re especially gonna love
these ones because they’re gonna help you improve your meal and snack choices
and just boost healthy eating and nutrition all-around. Now some of these tips you might have heard of before, some of them though, are going to be
completely new. At least I hope so. So, let’s dive in. When I was studying nutrition this was one of the most common tips that we were taught to share with
our clients and it’s that you eat what you see. Now this works equally well for
people who want to gain weight, who want to lose weight or for people who are just looking to make more wholesome food choices. For example, if you want to eat
more fruits, keep it on the counter in clear sight and instead of just throwing
an orange into your bag, which let’s be honest, hardly ever finds its way out, we can instead peel it up or cut it, put it in a container and put it on our desk to enjoy when hungry. And if we cut them up
and put them in front of our partner or kids it’ll also increase the chance that they’ll eat it too. If you usually place a bowl of chips on your desk, maybe swapping it out for something like nuts might help. And when you open your pantry and chocolate is the first thing you see, chances are that’s what you’re gonna reach for. So, maybe try shifting it to the side or behind some of the dried fruit or trail mix. This isn’t to say that that food is forbidden, it just means we’re less likely to impulsively
reach for it if it’s out of sight. And the same thing goes for drinking our
fluids, whether it’s tea or water, placing it in front of you while you work or
study. It’s gonna increase the chances that you’ll take periodic sips and stay
hydrated throughout the day. Carrots and celery are awesome carrying devices for
our favorite dips and sauces, but if you’ve ever tried to cut them up ahead
of time to store in the fridge, you might have noticed that they lose their crunch
and sometimes they get this slimy film. So, there is a way to avoid that and it’s
just to store them in a glass container or jar with some water. It helps the
veggies stay crisp and fresh and they store in the fridge for a longer time. Just change out the water every couple of days or so, and keep in mind that the
carrots will keep longer than the celery. Now I know some people might be worried
about cutting up their veggies ahead of time because you feel you might lose
some nutrients. Now there are three factors that can cause nutrient loss and that is heat, oxygen and light. In this case there’s no
exposure to heat or light, just oxygen and the nutrient that’s most easily
affected by this is vitamin C and sometimes vitamin E, but what you don’t
lose are all the other incredible nutrients like fiber, some of the B
vitamins, minerals and many more. So long story short, the benefit of eating pre-cut
veggies, even with a little less vitamin C, it far outweighs not eating the
veggies at all or reaching for less wholesome convenient foods instead. This next one is a tip that my mum actually recently taught me. I go through a lot of nut butters. Peanut butter and almond butter especially, and as nutrient-dense as they already are there’s something we can actually do to pump up the nutrition a little bit more. And how we can do that is with seeds. Seeds offer a unique combination of phytonutrients and antioxidants that have a whole bunch of
health benefits. So I take a full jar of peanut butter, I empty out about a third of it. I store that away to enjoy later. And to the large jar I add a couple spoonfuls of some seeds. You can use whatever you have on hand. I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds, lightly toasted sesame seeds, and pumpkin seeds. I then give it a mix and store it
in the fridge. You can add it to oatmeal or spread it on toast. It just makes for a colorful and nutrient-packed addition to any meal. And if you can’t tolerate
nut butters you can still make the seed mix alone and use it in the same way,
like add it to smoothies or parfaits. I feel like it also makes the foods just
look so much more vibrant and wholesome. You might have heard of this little hack
to fill a few Tupperware containers with the ingredients you need for a smoothie. That way when you’re looking for a morning or afternoon pick-me-up you just pop it into a blender, no chopping required, add a splash of plant milk or
maybe some greens or nut butter to accompany it. It’s also an awesome way to
use up leftover fruits that are at their peak ripeness. But if you already make
smoothies you might find that you’ve kind of gotten into this routine of
making the same thing over and over again. At least I know that that happens
to me. So I have two ingredients that I want to recommend. These are nutrient-dense additions to your frosty drink and trust me, you can’t even taste them in
there. First up is frozen zucchini. And this is especially great for people who can’t tolerate bananas or just don’t like the taste of it. Because it gives it a similar creaminess but without that banana flavor. And the second one is
white beans. These are packed in protein, fiber, vitamins, antioxidants and again trust me, you won’t even know that they’re in there! So if you’re looking
for a new twist to your smoothies give these two a try. You know how they say an
apple a day keeps the doctor away? It’s more like something that berries are
capable of doing. An apple, for example, has 60 units of antioxidants, whereas a cup of berries offers 650 units. And that’s why Robin and I try to have at
least a handful of berries each day. Either on our oatmeal, on a parfait and
smoothies or just as a snack. So this little tip is just a reminder to up that berry intake if you can. And I know that berries can be expensive when they’re not in season so in the colder months we opt for frozen berries. And did you know that frozen berries in many cases are more nutrient-dense than fresh berries? If you didn’t know why I’ll let you know why in the comments below. So feel free to go check that out. But another side kind of tip is: if you are lucky enough to have access to berry picking in the summer months wherever
you live, load up on that stuff, cut it up and put it in the freezer to enjoy in
the fall and winter months. Second to berries, herbs and spices are
the foods highest in antioxidants and that’s something I only recently learned
in a new book that I was listening to. I’m totally a bookworm. I love and need
to learn new things. Especially in the realm of nutrition. But when it comes to books I don’t always make the time to sit and read. Which is why I’ve been using audible for years. It just makes it so easy because you can listen to a book
no matter where you are, no matter what you’re doing. So this book I recently
listened to is called How not to die by dr. Greger. It’s one of the most
comprehensive books on health and nutrition that I’ve ever listened to. In one section dr. Greger, who’s a physician, he talks about how we can make healthy
foods even more wholesome by just spicing it up. He shares how a bowl of
whole wheat pasta with tomato sauce and broccoli, for example, has a 150 units of antioxidants but if we had just one teaspoon of dried oregano that number doubles up to 300. That goes to show how powerful spices can be. Now I want to thank the amazing folks over at audible for partnering with us on this video. And if you’re interested in unlocking some other nutrition gems by giving this book a listen, you can get it or any other book of your choosing, for free. Plus a 30-day free membership if you visit or visit the link in the description box below. Now we’ve talked about the nutrient density of spices. And many spices come from fresh herbs. You’ve likely noticed we use a lot of fresh herbs in our recipes. And as much as I’ve gotten better at keeping my potted herbs alive, sometimes they just die for
certain dried out ones like rosemary and thyme you can just pick off the branches
and use as a spice but you can also salvage some of the living leaves by
picking them off the plant chopping them up and then placing them in an ice cube
tray with some water alternatively you can also add them to a food processor
with equal parts oil and water blend it and then add that to the ice cube tray
once it’s frozen I then transfer the cubes into a Tupperware container now
the herbs they’re not going to freeze in a way that’s going to retain its former
glories but it’s going to retain its flavor and nutrient profile if you enjoy
it with a 1 to 2 month period you can then add
these cubes to soups or stews or pasta sauces it’s a great way to reduce food
waste and add some flavor to dishes plus some extra vitamins minerals and
antioxidants something I’ve noticed I’ve been doing lately which I never used to
do before is adding spinach to my cooked meals and I do it in super huge
quantities because within just a few minutes the big pile of greens cooks
down to a super small amount and it hides perfectly well in dishes like
curries stir fries its soups and more as with other veggies there are pros and
cons to both the raw and cooked form with spinach for example the raw form
offers higher amounts of certain nutrients whereas the cooked form offers
higher amounts of other nutrients so longer the short enjoy both the cooked
and raw versions but don’t shy away from cooked it’s just such an easy way to get
a whole bunch of greens onto your plate and into your body with loads of
nutrients to accompany it we’ve all been there feeling like you’re hungry for no
reason but you just want something to snack on or maybe you’re legitimately
hungry but you don’t have the energy or patience to figure out what you want to
make so if there’s one tip I can give it is to have 3 snack ideas in your arsenal
that take 2 minutes or less to put together that way they serve as
alternatives to something that might have been a little less wholesome so for
example my three quick and dirty snacks or medjool dates filled with nut butter
an apple that i dip into plant yogurt and sometimes I put into the cinnamon or
maple syrup and some hummus on crackers or rice cakes topped with cucumbers
tomatoes and arugula having an arsenal of crazy easy wholesome snacks
it’s not only going to limit decision fatigue around snack choices it’s also
going to give you a nutrient-dense energy boost there is no doubt about it planning our
meals helps us make more wholesome food choices and it helps to decrease the
food waste and it’s 100% natural to not be able to stick to it 100% of the time
but if we plan our meals like a week in advance
chances are more often than not that we do stick to its some of the time so if
you’re interested we created a new PDF for you where you can record the meals
you would like to enjoy in a week and if you couple this with our free grocery
shopping list you can make sure you have all the necessary ingredients on hand to
stick to the meal plan post it on the fridge and invite your partner our
family members to contribute to it as well I’ll leave those links for you in
the description box below and I hope that you find them helpful we’re
approaching the holidays a time when we all indulge a little bit more often than
we usually do and I think that’s absolutely wonderful
but if you’re feeling like you’ve just had enough of the treat foods one event
after the next I recommend whipping together your own
wholesome contribution that others can also enjoy whether it’s a huge batch of
filling and comforting soup or a platter with dips crackers fruits or veggies or
hummus pinwheels it’s one of my favorites to take which is just loaded
with fresh and roasted veggies and it’s always a crowd-pleaser
everyone always appreciates contributions and I think you might
appreciate having something that you can fill up on that helps you feel a bit
more balanced I can already tell this video is longer than usual I get super
excited when I can share nutrition tips and information with you guys so I hope
that you learned something new today I hope you enjoyed it if you did I welcome
you to give the video a thumbs up and I think that’s it sending you guys a lot
of cozy holiday vibes and feelings hope you have an amazing time with friends
and family in the coming weeks thanks a lot for watching pickuplines signing off
we’ll see you in the next video you

100 Replies to “HEALTHY EATING HACKS » + printable guide”

  1. Why can frozen berries sometimes be more nutritious than fresh berries? Many fresh fruits, like berries, and some vegetables too, are picked before they are ripe. This allows them time to fully ripen during transportation, but it means they had less time to obtain and develop a full range of vitamins, minerals and natural antioxidants with help from the soil. Berries destined to be frozen, on the other hand, are picked at peak ripeness, when they’re most nutritious. Both fresh and frozen berries are wonderfully nutritious, and incredibly antioxidant rich; include these little gems in your meals and snacks whenever possible 🙂

  2. Where did you get those mason jars with plastic lids? It’s not listed in the description. It only has the metal lids mason jars.

  3. They are not "hacks". Hacks are writers and videographers who have no linguistic skills so they revert to newspeak. I had hoped this word in this context would disappear as people get smart.

  4. None of these foods are nutrient dense with the exception of berries maybe. Stop misleading people with your confabulatory remarks.

  5. I am automatically eating less and going straight to salads and raw's after watching this video , my involuntary mind is grabbing healthy things by itself .
    Your video's are worth watching ❣️

  6. Honestly thank you sooo much for the zucchini idea! My little sister is intolerant for banana but also doesnt eat much in the morning so I've been trying to think of alternatives for smoothies in the morning and now I don't have to!! Also your channel is really inspiring and brings me joy!

  7. Frozen berries /fruit are from peak season. ☺
    I loved this video and the tips!! Also you speaking voice is very soothing and peaceful 👍💕

  8. FIRST HEALTHY FOOD CHANNEL THAT I DIDNT WANT TO SLAP THE HOST!! they can be so overly fake and just make me feel like I’m not “in” lmao… you are kind and not fake🙏🏽✌🏽❤️

  9. She is too passionate about nutrition and fitness. It really shows. She enjoys herself the whole time talking about it. Its really admirable.

  10. I really love your content really giving me so many great ideas ughh thank you for sharing.❤ can you share where you buy your glass jar and pot I need start purchasing some. 😊

  11. I loved the video! You really incorporated a lot of different alternatives and suggestions that really make it easy for anyone to put together! Love the suggestion of freezing the leftover herbs and using it at a later time. Will definitely be trying it out!

  12. If you’re planning on dying in your 80s because you can’t give up the truckloads of garbage most Americans eat every year thinking it’s “food,” then be prepared to spend your 60s, 70s, and 80s dealing with stents, strokes, heart attacks, double bypasses, high blood pressure, diabetes, and never know which stabbing chest pain will land you in the hospital for the last time. Want to stick around long to draw Social Security?
    Read “The China Study” or “The Whole Foods Diet” or lastly “How Not to Die”

  13. i work at hardees and it’s so hard to be healthy when i’m surrounded by crappy selections. my parents also love fast food i’m really worried about my health but hopefully i can show them these videos and they will be inspired by it 🙂

  14. Thanks for your video, really helpful! it literally made me get up and make a healthy snack of carrot and celery sticks with humous! 🙂

  15. Nice video.Nice woman and beautiful foods.I am homeless worker and everyday im eating avocados bananas apples and clean top water.Im Feeling healthy and make it mma fight with pancreat cancer….healthy foods are point to good life.

  16. Wow THANK YOU so much I was a bit stuck and going to too fatty sugary snacks. What a great lessons, also what you see is (indeed) what you grab!! Your'e the best. Hope you enjoy our country Holland!! all best to you X

  17. Don’t you think that fruits are full of sugar? … especially 🍇, orange 🍊 and all sweet fruits… I’m like a wolf hungry after eating just a one orange

  18. Trying to eat healthy is great but what none of these people tell us, is it is also very very expensive to do so and becoming more expensive every year, I'm not condemning this post I thinks its great but I am also being real a lot of people can't afford to go healthy sounds stupid I know, I live in Australia in a city called geelong and we have the highest level of obesity in the country due to it having a high number of the population who are second or third generation welfare dependent families, who have never learnt to cook properly nor to budget or even shop properly for food, until that changes they will continue down that path.

  19. Excellent information sharing.🌹
    I also share healthy information like you. I want you to take a look at my page.❤️🔔👍

  20. Top 10 healthy food to grow health time must read.✔️

  21. Thank you so much for your efforts and your positive energy ♤♡ I feel like I wanna make and eat only healthy food ❤😇

  22. Love ur videos^_^) I've noticed that after every view
    I eat healthier
    food! So I very grateful to you.

  23. You hypnotize me with your soothing voice and I want to be better regardless of my inability to be this handy in the kitchen.

  24. A healthy diet is good. But before everyone wants to switch to such a diet. It is necessary to remove toxins from the body. Here is one tool

  25. Please tell us: which peanut butter brand do you use? It looks so creamy and tasty!! I'm currently using Calve (Dutch brand) but I have a suspicion you use a different one…

  26. But smooties aren't good for you because the sugar in the fruit become liquid and liquid sugar is more bad than ordinary sugar

  27. Sometimes just eating healthy food can make you lose weight and reverse some diseases find it

  28. i honestly loved the video, your vibe and your knowledge. thank you so much

    you just got a subscriber after watching only one video 🙂

  29. I’m 37 weeks pregnant and I’ve been slacking sooo much on my diet I feel so guilty about it but I’m ready to get it together now lol this tips were really good!

  30. I'd like to thank my wonderful girlfriend for discovering me this amazing channel and I'd like to thank this channel for existing and being amazing

  31. Love, love, LOVE all your videos! Grateful that I’ve discovered your channel. Thank you as always for healthy and positive motivation

  32. How is this a healthy diet when there is no meat in the whole video? We are omnivores not by choise but because our body thries on both, animal and plant foods. Trash video

  33. This IS SO HELPFUL! Thank you so much for making this video and helping all of us to treat our bodies better! Happy holidays!

  34. u r so erotic and erogenous youtuber i ever seen . your smile has the power to surpass any darken . i hate most female youtuber becuase they are restive and uuneasiness . i am from a beauriful country called Ethiopia . let me tell you one truth , your smile is a healer for any one who suffer from any sort of stress .
    with regard

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