Making a meal plan is a pain, but you still want to get all your necessary vitamins, minerals, and protein through everyday foods. Even if you’re not a cooking expert, you can employ a few very simple cooking hacks in the dishes you commonly prepare! You’ll be surprised how these little boosts can reap big, nutritious rewards. NO. 1: ADD QUINOA TO RECIPES. Want to add extra texture or color to your steamed white or brown rice? Mix it up with 1 cup of quinoa (any color) and another 2 cups of water or broth. Or, simply throw quinoa into any grain-friendly soup you’re preparing, like a simple chicken soup! Quinoa is rich in antioxidants and filled with fiber to lower cholesterol and blood sugar levels, reducing your risk of diabetes and heart disease. 3 EASY COOKING HACKS FOR BETTER NUTRITION
Have P Gut Issu THESE SUPP
When Marty Orefice’s son was just 2 years old, he was diagnosed with autism.
“At that time, I didn’t know what to do or where to turn,” Marty says. “My goal
was to help my son reach his potential and take away the sensitivity and pain he was in constantly. I dedicated myself to researching and studying everything I could to help him heal from the inside out.” That research led Marty to partner with chemists and nutrition experts. In 2017, he founded the supplement brand Aspire Nutrition, which creates supplements specifically to combat the symptoms of autism and ADHD, and heal gut problems like stomach aches and constipation. Marty and his son both took the supplements and saw amazing results.
NO. 2: REPLACE CREAM WITH ALMOND, WALNUT, OR OAT MILK. Cream is a popular mainstay in any American kitchen, but it doesn’t have to be dairy cream. Plant-based milk and creamer (such as almond, walnut, or oat milk) are often extra rich in vitamins and minerals and low in fat. They contain no cholesterol and are easy on your digestive system. Because they all have slightly different flavor profiles, you can pick your favorite! Walnut milk works surprisingly well in a creamy pasta sauce.
“After applying the principles I learned, I went from having recurring mono, adrenal fatigue, an ulcer, and deficient testosterone to feeling like Superman in a short period,” Marty says. His son, now 10 years old, is also doing well! He’s more social and free from pain and sensitivities.
NO. 3: ADD FROZEN SPINACH TO ALMOST ANYTHING. Fresh spinach quickly loses its folate, powerful vitamins, and nutritional
benefits over time, but spinach, frozen at its peak freshness, saves the day. That’s why frozen spinach is actually more nutritious than most fresh spinach at the supermarket! Whether it’s for pasta, pizza, scrambled eggs, cheese dip, a smoothie, or curry, frozen spinach is more versatile than you might think. Plus, studies show spinach may have amino acids that help reduce stress and depression! (BONUS) NO. 4: ADD CHIA SEEDS TO COLD DRINKS, YOGURT, BAKED DESSERTS, AND MORE! It’s easy to feel guilty for indulging your cravings for sweet tea, pudding, cookies, and cake. But if you add chia seeds, you might feel a little better about it! These
small seeds are densely packed with antioxidants, minerals, fiber, and omega-3 fatty acids, all of which may promote heart health, support strong bones, and improve blood sugar management.
We hope these tips help make your favorite dishes a little more fun and guilt-free! Enjoy!
Made with FlippingBook Ebook Creator