One of the questions we’re commonly asked at TB12 is about our approach to nutrition. Nutrition is one of the foundational principles of the TB12 Method. How you fuel your body will depend a lot on your lifestyle, goals, activity level, etc. But generally speaking, if you’re coming to TB12, you’re hoping to do what you love for longer (like Tom in his 23rd season), and one of the best ways to fuel your body and your mind is by eating plenty of fruits and vegetables.
Fruits and vegetables are a great source of vitamins, minerals, phytonutrients, and fiber. We recommend aiming for roughly 2 cups of fruit and 3 cups of vegetables per day. For reference, one cup of fruit could be 1 large banana, 8 large strawberries, or 1 medium pear. For vegetables, we’re looking at two large stalks of celery, 1 large bell pepper, or 1 large tomato.
Minerals and vitamins are the micronutrient building blocks of your body—and fruits and vegetables are chock full of them. Everything in your body relies on vitamins and minerals in order to accomplish its function. For example magnesium, commonly found in spinach and other leafy greens, helps keep your heart rhythm regular and keeps your nerves functioning properly. Vitamin C, commonly found in cantaloupe, citrus fruits, and broccoli, helps repair body tissues and protects against illness. Having plenty of vitamins and minerals in your body is like having plenty of money stored in your bank account—good for all sorts of things! Even if you’re eating a variety of fruits and vegetables, it can be hard to get all the nutrients your body needs, so consider adding in TB12 Multivitamin to fill the gaps in your diet.
Although the word "chemicals" often gets a bad rap, fruits and vegetables contain chemicals unique to plants called phytonutrients or phytochemicals. These play a huge role in the maintenance of your body. For example, flavonoids can be found in many berries and may protect against inflammation. And carotenoids, found in vegetables like pumpkin, sweet potato, and carrots support both vision and skin health.
Finally, fiber is incredibly important for the health and efficiency of your digestive system. There are two varieties of fiber that occur commonly in fruits and vegetables, soluble fiber and insoluble fiber. Both are part of a healthy diet and many fruits and vegetables contain both kinds. In addition to helping your intestinal tract move waste out of your body, fiber acts as a form of “fertilizer” for multiple types of good gut bacteria and functions similarly to probiotic foods.
Not sure where to start? If you’re looking to incorporate more fruits and vegetables into your diet, farmers markets are a great place to shop. We always recommend eating organic, locally grown, in season fruits and vegetables. What produce is in season depends on where you live, so the farmer’s market is a great place to browse the local selection. When you eat what’s in season, not only will you likely save money, but your produce will also be tastier, more nutrient dense, and you’ll support your local farmers along the way. When produce is imported, it’s often picked before it’s ripe. Some studies suggest that produce picked when properly ripened actually contains more nutrients than produce picked early and shipped hundreds or thousands of miles to the grocery store. Community supported agriculture (or CSAs) are a great way to ensure that you’re getting fresh ingredients. By incorporating different produce into your diet year round, you’ll also diversify the types of vitamins and minerals you’re consuming. Make it your goal to try a few new fruits and vegetables each season!
Try making these smoothie recipes which use fruits and vegetables currently in season!
Pumpkin Seed Power Smoothie:
- 1 scoop of TB12 Vanilla Plant-Based Protein Powder
- ¼ cup pumpkin puree
- ¼ cup plant-based milk
- ½ teaspoon pumpkin pie spice or cinnamon
- 1 tablespoon pumpkin seeds raw
- 1 teaspoon maple syrup
- 1 cup ice
Massachusetts Summer Seasonal Smoothie:
- 1 scoop of TB12 Vanilla Plant-Based Protein
- ½ cup of blueberries
- ½ cup of strawberries
- ½ cup of cucumber (leave the skin on for some extra fiber!)
- 1 cup of spinach
- 1 cup of almond milk
Florida Sunshine Seasonal Smoothie
- 1 scoop of TB12 Vanilla Plant-Based Protein
- Fresh coconut meat from 1 coconut
- ½ cup of fresh coconut water
- ½ cup of pineapple
- ½ cup of carrots
- 1 inch of fresh ginger root
Simply blend all ingredients together and enjoy.
Want to talk more in-depth about your nutrition? Read The TB12 Method Book, or check out more recipes on our Blog and YouTube for more ideas.
