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Secret # 3: Make Your Plate Colorful
Take a look at your plate: Is it mostly brown or white with very little color? If so, you are probably consuming far too few vegetables. Nutrient-dense, organic vegetables are the best source of energy for the body. They are jam-packed with vitamins and minerals that promote health and longevity. Start making your plate colorful! Aim for at least half of your plate to be colored with fresh, local, and organic vegetables. According to Mark Sisson, author of The Primal Blueprint, 50 to 100 grams of carbohydrates from healthy sources such as vegetables, fruits, and other certified raw or organic sources will promote a gradual weight loss of two pounds each week. Because they are so high in vitamins and minerals, your body will thank you for including them in your diet every day!

Here are a few great vegetables to consider:
Salad greens: These include all leafy greens you use to make a salad, including Swiss chard, dandelion greens, watercress, arugula, and kale. These greens boast plenty of healthy vitamins,
so load up your plate! Peppers: Peppers range from mild and sweet to fiery hot and
everything in between. All peppers are excellent for weight loss and weight management. Peppers are one of the richest sources of vitamin C, which boosts immune system function and assists in the
assimilation of other nutrients. Sweet potatoes: Although sweet potatoes are higher in sugar than
some other vegetables, they are also jam-packed with nutrients. A four-ounce potato contains three grams of fiber and is one of the best sources of potassium. These tasty potatoes also contain
vitamin A and vitamin C. Tomatoes: One cup of cherry tomatoes contains two grams of protein and two grams of fiber. The biggest health bonus of tomatoes is that they are rich in lycopene, a carotenoid which is highly beneficial for cancer prevention, according to the Linus Pauling Institute.

Portobello mushrooms: These large and tasty mushrooms are packed with health-promoting compounds. Perfect for marinating and tossing on the grill, portobellos contain copper, riboflavin,
niacin, phosphorus, thiamin, and pantothenic acid. Spinach: Popeye was right when he said to eat your spinach. One of the least sugary vegetables, spinach also contains plenty of fiber.
Enjoy spinach lightly steamed or as part of a salad. Some people even put a handful in their smoothies or juices. Cucumbers: Who can resist the slightly sweet taste of a fresh cucumber? Native to India, cucumbers are one of the oldest known cultivated vegetables. They are now one of the most commonly grown crops in America. Cucumbers have a high water content, which makes them a hydrating vegetable. They contain numerous vitamins and minerals, and may also assist the body in the elimination of dangerous toxins.

Cabbage: Cabbage is a low-calorie, high-nutrient blood cleanser that helps rid the body of free radicals and uric acid, which can lead to arthritic pain, skin diseases, and gout. Cabbage is excellent
roughage, high in vitamin C, and also contains beneficial iodine. Iodine is necessary for proper brain, endocrine, and nervous system functioning.

Preparing vegetables
Pay attention to how you prepare your vegetables. Try to eat vegetables in their raw state. The two best options for cooking vegetables are lightly steaming and sauteing in coconut oil, or an
organic vegetable or chicken broth. Both methods are quick and leave vegetables slightly crisp and tasty. Do not overcook your vegetables, as they will lose their nutrient value quickly this way.
If using a broth, be sure to save the broth that you cooked your vegetables in and make a fresh soup
from it.

Secret # 4: Stop Consuming Processed Meat
Commercially-raised animals are fed multiple antibiotics and growth hormones, which end up in their meat. The overuse of antibiotics in the meat industry leads to the growth of drug-resistant bacteria
strains, which make individuals more susceptible to previously treatable diseases.
The secret to eating meat the healthy way is to start eating grassfed meat.

Local is always best! Animals raised in confinement are fed diets mainly consisting of
GMO grain and soy; far from their natural diets. What’s worse is that the feed often contains “byproduct feedstuff,” which can include chicken feathers, candy, and even municipal garbage.
All of this eventually ends up in the bodies of the consumers—you and your family—every time you enjoy a commercially-raised steak or burger.
Conversely, grass-fed animals are fed nothing but natural, pesticide-free grasses, and are given room to roam and graze. No antibiotics, growth hormones, or garbage are added to their diets.

These animals are not confined or subjected to stress; they grow at a natural pace and are naturally healthy and free of food-borne diseases. The resulting meat from grass-fed animals is significantly higher in nutrients. Grass-fed beef has been shown to contain more vitamin E, vitamin C, and beta-carotene than its commercially-raised counterpart. It also contains omega-3 fatty acids and conjugated linoleic acid (CLA), which has been shown to be a potent anticarcinogen.
Choosing to eat grass-fed meat means significantly more nutrition, and also eliminates the risks
associated with antibiotics, growth hormones, pesticides, GMOs, and random feed additives. This choice also benefits community farmers and ranchers who work hard to create sustainable and humane agricultural conditions, as well as protect the environment.

To be continued...
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