Easy Ways to Boost Your Fiber, Vitamins and Phytonutrients!
Looking for some fun ways to get more FIBER, vitamins, and phytonutrients in your everyday?
- Start with a single plant based meal a day and work your way up.
- When you are ordering out if they give you an option of protein try the one that is filled with fiber, vitamins and phytonutrients (the plants!). Try a salad or bowl with chickpeas, tofu, or quinoa. Pick the vegetable enchiladas. Ever tried the portobello mushroom burger? You don’t have to be vegetarian or vegan to order it and you might be surprised how much you enjoy it.
- Try Dr. Greger’s Daily Dozen Challenge– Download Dr. Greger’s Daily Dozen free app and start checking off boxes!
4. Count Plant Points
Start counting plant points! The whole goal with plant points is to increase VARIETY in your diet. The great GI doc and author of Fiber Fueled, Dr. Bulsciweiz, says “The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet.”
Challenge yourself! Can you get more types of plants in this week than last week? Can you find something new to try? Or challenge a friend. Who can get more points? Who can find more interesting plants to try? Who can try the most new things?
Plant Point “Rules”
1 Point for Each:
- Fruit
- Vegetable
- Mushroom
- Whole Grain
- Legume
- Nut
- Seed
- Fresh herb
1/4 Point for Each:
- Dried Herb
- Spices
Happy eating!
Dena DePiazza is a National Board Certified Health & Wellness Coach and is certified as a Certified Pain Management Coach. She is your personal advocate for living an energized and passionate life. She works with clients to help them create healthy lives in a way that is flexible, fun, and free of denial and unsustainable discipline. By working together, you can discover lifestyle choices that best support you. Dena helps you learn to make gradual, lifelong changes that will enable you to reach your current and future health goals.
with a Bachelor’s Degree in Nutritional Sciences. She is a Certified Personal Trainer and Certified Nutrition Coach through the National Academy of Sports Medicine (NASM).
Nadia enjoys providing the guidance and support people need to achieve good health and considers herself their biggest cheerleader when they decide to make their health a priority. As a Nutritional Therapy Practitioner, Nadia works with clients one on one to help them optimize their health through holistic health practices. She helps reduce the symptoms of chronic illness through nutrition and lifestyle practices, but is not limited to helping anyone who wants to learn how to make better choices. She teaches clients basic kitchen skills, how to read labels and will even do grocery tours. As a personal trainer, Nadia works with clients of all levels, ages and in various settings. She has taught group fitness classes and worked with clients one on one. She emphasizes the importance of staying injury free and building strength to move about their day without pain.
Karissa originally attended Westmont College in beautiful Santa Barbara, and began her B.S. in Psychology, then transferred to Montreat College, in the Appalachian hills of North Carolina, graduating Cum Laude with a B.S. in Music Therapy, and a double minor in Psychology and Music Business.
