• Efren

Eat Your Veggies

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and this increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here's the next rule of the Fortza Fit Nutrition Philosophy, rule number five:

"Eat your vegetables!" Might be a phrase used by your parents a little too often when you were a child. Even if they didn't know the science behind it, they were absolutely right on this one. In case you don't know it either, here is some food for thought next time you peruse the produce isle: A diet packed with plant food can help keep you lean, healthy, and at the at the top of your game.

Fruits and vegetables are low in calories, high in fiber, and rich in nutrients, making them ideal for weight management. They

act as natural antioxidants, helping neutralize both the free radicals our bodies produce and those we’re subjected to from the environment. The theory is that antioxidants will keep you younger, inside and out. They reduce inflammation, strengthen immunity, lower the risk of cancer and Type 2 diabetes, and improve blood pressure and heart health.

Yes, plant foods may well be the super heroes of the food chain and the potent phytochemicals they contain, their super powers. Studies show indoles in broccoli may inhibit tumors, lycopene in tomatoes may lower the risk of prostate cancer, and anthocyanins in cranberries prevent bacteria from adhering to membranes — boosting both dental and urinary tract health. A plant-heavy diet also helps maximize performance by supporting cell function. The mitochondria are the powerhouses of our cells, and antioxidants and other key nutrients in plant foods like B vitamins and sulfur help the mitochondria function at peak efficiency.

Wondering what it looks like at the table? Fill half to a third of your plate with veggies and make whole fruits, nuts and nut butters, seeds (try pumpkin or sunflower), and avocados your go-to snacks. Shoot for 5-7 servings of plant-based foods a day and keep them colorful. Try to eat the rainbow — at least 3 different colors a day. Bright colors equal flavonoids and polyphenols, powerful antioxidants that will help protect your cells from damage, support your retinas, and enhance your ability to excrete toxins

In addition to the much-hailed leafy greens and broccoli, load up on snap peas, artichokes, and asparagus; red apples, beets, and radishes and cabbage (2 great sources of sulfur); purple-blue plums, blueberries, and eggplant; yellow-orange peaches, peppers, carrots, cantaloupe, and sweet potatoes, plus white cauliflower, mushrooms, and onions. And this may put a smile on your face: Recent research shows people who eat more fruits and veggies are happier.

To your health,

Efren Rodriguez, CPT.

Fortza Fit

The Most Advanced Personal Training

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