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HEALTHY EATING HACKS » + printable guide


I always get really excited when I get
to share nutrition tips with you guys
and I think you’re especially gonna love
these ones because they’re gonna help
you improve your meal and snack choices
and just boost healthy eating and
nutrition all-around.
Now some of these tips you might have heard of before,
some of them though, are going to be
completely new. At least I hope so.
So, let’s dive in.
When I was studying nutrition this was one of the most common
tips that we were taught to share with
our clients and it’s that you eat what you see.
Now this works equally well for
people who want to gain weight,
who want to lose weight or for people who are just looking to make more wholesome food choices.
For example, if you want to eat
more fruits, keep it on the counter in
clear sight and instead of just throwing
an orange into your bag,
which let’s be honest, hardly ever finds its way out,
we can instead peel it up or cut it, put it in a container and put it on our desk to
enjoy when hungry. And if we cut them up
and put them in front of our partner or kids
it’ll also increase the chance that they’ll eat it too.
If you usually place a bowl of chips on your desk,
maybe swapping it out for something like nuts might help.
And when you open your pantry and chocolate is the first thing you see,
chances are that’s what you’re gonna reach for.
So, maybe try shifting it to the side or behind some of the dried fruit or trail mix.
This isn’t to say that that food is forbidden,
it just means we’re less likely to impulsively
reach for it if it’s out of sight.
And the same thing goes for drinking our
fluids, whether it’s tea or water,
placing it in front of you while you work or
study. It’s gonna increase the chances
that you’ll take periodic sips and stay
hydrated throughout the day.
Carrots and celery are awesome carrying devices for
our favorite dips and sauces,
but if you’ve ever tried to cut them up ahead
of time to store in the fridge,
you might have noticed that they lose their crunch
and sometimes they get this slimy film.
So, there is a way to avoid that and it’s
just to store them in a glass container
or jar with some water. It helps the
veggies stay crisp and fresh
and they store in the fridge for a longer time.
Just change out the water every couple of days or so,
and keep in mind that the
carrots will keep longer than the celery.
Now I know some people might be worried
about cutting up their veggies ahead of
time because you feel you might lose
some nutrients. Now there are three
factors that can cause nutrient loss and that is heat, oxygen and light.
In this case there’s no
exposure to heat or light, just oxygen
and the nutrient that’s most easily
affected by this is vitamin C and
sometimes vitamin E, but what you don’t
lose are all the other incredible
nutrients like fiber, some of the B
vitamins, minerals and many more.
So long story short, the benefit of eating pre-cut
veggies, even with a little less vitamin C,
it far outweighs not eating the
veggies at all or reaching for less
wholesome convenient foods instead.
This next one is a tip that my mum actually recently taught me.
I go through a lot of nut butters.
Peanut butter and almond butter especially, and as nutrient-dense as they already are
there’s something we can actually do to pump up the nutrition a little bit more.
And how we can do that is with seeds.
Seeds offer a unique combination of phytonutrients and
antioxidants that have a whole bunch of
health benefits.
So I take a full jar of peanut butter, I empty out about a third of it.
I store that away to enjoy later.
And to the large jar I add a couple spoonfuls of some seeds.
You can use whatever you have on hand.
I use sunflower seeds, hemp seeds, coarsely ground flax seeds, chia seeds,
lightly toasted sesame seeds, and pumpkin seeds.
I then give it a mix and store it
in the fridge.
You can add it to oatmeal or spread it on toast.
It just makes for a colorful and nutrient-packed addition to any meal.
And if you can’t tolerate
nut butters you can still make the seed
mix alone and use it in the same way,
like add it to smoothies or parfaits.
I feel like it also makes the foods just
look so much more vibrant and wholesome.
You might have heard of this little hack
to fill a few Tupperware containers
with the ingredients you need for a smoothie.
That way when you’re looking for a morning or afternoon pick-me-up
you just pop it into a blender, no chopping required,
add a splash of plant milk or
maybe some greens or nut butter to accompany it.
It’s also an awesome way to
use up leftover fruits that are at their peak ripeness.
But if you already make
smoothies you might find that you’ve
kind of gotten into this routine of
making the same thing over and over again.
At least I know that that happens
to me.
So I have two ingredients that I want to recommend.
These are nutrient-dense additions to your frosty drink
and trust me, you can’t even taste them in
there.
First up is frozen zucchini.
And this is especially great for people who can’t tolerate bananas
or just don’t like the taste of it.
Because it gives it a similar creaminess but without that banana flavor.
And the second one is
white beans.
These are packed in protein, fiber, vitamins, antioxidants
and again trust me, you won’t even know that they’re in there!
So if you’re looking
for a new twist to your smoothies give these two a try.
You know how they say an
apple a day keeps the doctor away?
It’s more like something that berries are
capable of doing.
An apple, for example, has 60 units of antioxidants,
whereas a cup of berries offers 650 units.
And that’s why Robin and I try to have at
least a handful of berries each day.
Either on our oatmeal, on a parfait and
smoothies or just as a snack.
So this little tip is just a reminder to up that berry intake if you can.
And I know that berries can be expensive when they’re not in season
so in the colder months we opt for frozen berries.
And did you know that frozen berries in many cases are more nutrient-dense than fresh berries?
If you didn’t know why I’ll let you know why in the comments below.
So feel free to go check that out.
But another side kind of tip is:
if you are lucky enough to have access to berry picking
in the summer months wherever
you live,
load up on that stuff, cut it up
and put it in the freezer to enjoy in
the fall and winter months.
Second to berries, herbs and spices are
the foods highest in antioxidants and
that’s something I only recently learned
in a new book that I was listening to.
I’m totally a bookworm. I love and need
to learn new things.
Especially in the realm of nutrition.
But when it comes to books I don’t always make the time to sit and read.
Which is why I’ve been using audible for years.
It just makes it so easy because you can listen to a book
no matter where you are, no matter what
you’re doing. So this book I recently
listened to is called How not to die by
dr. Greger. It’s one of the most
comprehensive books on health and
nutrition that I’ve ever listened to.
In one section dr. Greger, who’s a physician,
he talks about how we can make healthy
foods even more wholesome by just spicing it up.
He shares how a bowl of
whole wheat pasta with tomato sauce and
broccoli, for example, has a 150 units of antioxidants
but if we had just one teaspoon of dried oregano
that number doubles up to 300.
That goes to show how powerful spices can be.
Now I want to thank the amazing folks over at audible for partnering with us on this video.
And if you’re interested in unlocking some other nutrition gems by giving this book a listen,
you can get it or any other book of your choosing, for free.
Plus a 30-day free membership if you visit
audible.com/pickuplimes or visit the link in the description box below.
Now we’ve talked about the nutrient density of spices.
And many spices come from fresh herbs.
You’ve likely noticed we use a lot of fresh herbs in our recipes.
And as much as I’ve gotten better at keeping my potted
herbs alive, sometimes they just die for
certain dried out ones like rosemary and
thyme you can just pick off the branches
and use as a spice but you can also
salvage some of the living leaves by
picking them off the plant chopping them
up and then placing them in an ice cube
tray with some water alternatively you
can also add them to a food processor
with equal parts oil and water blend it
and then add that to the ice cube tray
once it’s frozen I then transfer the
cubes into a Tupperware container now
the herbs they’re not going to freeze in
a way that’s going to retain its former
glories but it’s going to retain its
flavor and nutrient profile if you enjoy
it with
a 1 to 2 month period you can then add
these cubes to soups or stews or pasta
sauces it’s a great way to reduce food
waste and add some flavor to dishes plus
some extra vitamins minerals and
antioxidants something I’ve noticed I’ve
been doing lately which I never used to
do before is adding spinach to my cooked
meals and I do it in super huge
quantities because within just a few
minutes the big pile of greens cooks
down to a super small amount and it
hides perfectly well in dishes like
curries stir fries its soups and more as
with other veggies there are pros and
cons to both the raw and cooked form
with spinach for example the raw form
offers higher amounts of certain
nutrients whereas the cooked form offers
higher amounts of other nutrients so
longer the short enjoy both the cooked
and raw versions but don’t shy away from
cooked it’s just such an easy way to get
a whole bunch of greens onto your plate
and into your body with loads of
nutrients to accompany it we’ve all been
there feeling like you’re hungry for no
reason but you just want something to
snack on or maybe you’re legitimately
hungry but you don’t have the energy or
patience to figure out what you want to
make so if there’s one tip I can give it
is to have 3 snack ideas in your arsenal
that take 2 minutes or less to put
together that way they serve as
alternatives to something that might
have been a little less wholesome so for
example my three quick and dirty snacks
or medjool dates filled with nut butter
an apple that i dip into plant yogurt
and sometimes I put into the cinnamon or
maple syrup and some hummus on crackers
or rice cakes topped with cucumbers
tomatoes and arugula having an arsenal
of crazy easy wholesome snacks
it’s not only going to limit decision
fatigue around snack choices it’s also
going to give you a nutrient-dense
energy boost
there is no doubt about it planning our
meals helps us make more wholesome food
choices and it helps to decrease the
food waste and it’s 100% natural to not
be able to stick to it 100% of the time
but if we plan our meals like a week in
advance
chances are more often than not that we
do stick to its some of the time so if
you’re interested we created a new PDF
for you where you can record the meals
you would like to enjoy in a week and if
you couple this with our free grocery
shopping list you can make sure you have
all the necessary ingredients on hand to
stick to the meal plan post it on the
fridge and invite your partner our
family members to contribute to it as
well I’ll leave those links for you in
the description box below and I hope
that you find them helpful we’re
approaching the holidays a time when we
all indulge a little bit more often than
we usually do and I think that’s
absolutely wonderful
but if you’re feeling like you’ve just
had enough of the treat foods one event
after the next
I recommend whipping together your own
wholesome contribution that others can
also enjoy whether it’s a huge batch of
filling and comforting soup or a platter
with dips crackers fruits or veggies or
hummus pinwheels it’s one of my
favorites to take which is just loaded
with fresh and roasted veggies and it’s
always a crowd-pleaser
everyone always appreciates
contributions and I think you might
appreciate having something that you can
fill up on that helps you feel a bit
more balanced I can already tell this
video is longer than usual I get super
excited when I can share nutrition tips
and information with you guys so I hope
that you learned something new today I
hope you enjoyed it if you did I welcome
you to give the video a thumbs up and I
think that’s it sending you guys a lot
of cozy holiday vibes and feelings hope
you have an amazing time with friends
and family in the coming weeks thanks a
lot for watching pickuplines signing off
we’ll see you in the next video
you

William Babineau

100 Comments

  1. Why can frozen berries sometimes be more nutritious than fresh berries? Many fresh fruits, like berries, and some vegetables too, are picked before they are ripe. This allows them time to fully ripen during transportation, but it means they had less time to obtain and develop a full range of vitamins, minerals and natural antioxidants with help from the soil. Berries destined to be frozen, on the other hand, are picked at peak ripeness, when they’re most nutritious. Both fresh and frozen berries are wonderfully nutritious, and incredibly antioxidant rich; include these little gems in your meals and snacks whenever possible 🙂

  2. i think you are taking it way too far!! you are kinda over addicted to it

  3. Your mom and dad are the best parents. They rise their child into gold. I have never seen a woman like you in my entire life.

  4. You are my new best friend and I've been plugging evey fitness bunny I know. Thanks

  5. ..admito me gustan mucho sus videos, con$ejos & demas; ademas se ha pre-parado pa' vivir en sabiduria, lo cual muchos hacemos hoy dia..& todos sus videos, consejos & demas son muy buenos, ademas es muy hermosa, namaste🙏

  6. Let's be honest here–you're probably very dependent on insulin cycles and have carb crashes throughout the day (which is why you are snacking). This is crazy. No humans in history have ever had variety that vast. We had access to maybe some wild greens, some wild berries (when in season), fish and land animal fat, and possibly some wild leeks and tubers throughout a majority of the planet (excluding more tropical areas). Humans are meant to eat fish and fatty animal proteins like chicken thighs. This is why vegetarian people have mood problems because of the constant starvation for animal fat and protein. To be fully dependent on carbs and seeds alone will create massive insulin problems. Nuts and seeds are great but they don't provide the same bioavailable nutrition as animal flesh or bone broth. The absorbtion of nut and seed nutrients is weak because they have natural repellents to prevent animal consumption. It's basic science. To be a nutritionist and not discuss these issues is very lacking on your part. There is no way that you can feel complete and healthy without consuming animal fats and protein for a long duration of time.

  7. My favourite easy snack at the moment: water melon spread with a thin layer of tahini. Perfect in the warm weather and incredibly addictive!

  8. Hi Pick Up Limes! I read that chia seed shouldn't be eaten dry/unsoaked. What is y'alls thoughts on that?

  9. my new idol, thank you so much for this video.
    (this inspired me a lot how to prepare healthy vegetarian meals)

  10. If you laminate the meal planner or the grocery list you can write on them with a whiteboard marker, wipe it when you're done and start over 😀

  11. I have definetly learned something new today and your voice is soo.. soothing in a way haha . Thanks for the inspiration !

  12. I bet her husband closes his fist in his packets seeing all this happiness for more than 5 hours

  13. I've heard that canned tomato sauces are highly carcinogenic, do you have any recommendations for plain tomato sauce if you don't have time to make it from scratch?

  14. I recently start watch your channel and im thinking about becoming vegan.. i would like to know the brands u mostly buy

  15. Great video. Very positive. Peanut butter is disgusting tho 😉. I have goji berries and acai powder. Are they good smoothie ingredients?

  16. On the cube note, I zest my grapefruits before I segment them then add the zest, the extra juice from the grapefruit flesh and a little water to top and freeze. Then I use them in my water in summer or in my smoothies. 😀

  17. Another great and educational video. Thank you so much for making this video and sharing it. Please keep up the great work. ❤️

  18. Where can I find a wife like you ? and if you are not married… got a number ? lol!

  19. I really like her. She makes me feel relaxed. The editing on the videos are excellent and the way she presents things looks absolutely delicious!

  20. I loved this video so much! you have no idea how much it inspired me 🙂 thank you Sadia

  21. An apple a day keeps the doctor away, but if the doctor is cute, f*** the fruit

  22. You are so awesome love comparing antioxidants, should so do this with things like bananas vs potato’s for example for potassium

  23. AWESOME video, so many healthy foods, great ideas. Love love …thanks so much 👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍👍

  24. i have depression and feel like crap and these days i either eat loads of only carbs (chips, bread, crackers) or i eat nothing at all some days (but drink a lot of coffee with creamer and such). it’s really depressing coming to the realization that in a way i’m harming myself with these habits. watching this video inspired me to try new habits. in a weird way this video made me feel warm and beautiful and it’s a feeling i want to feel always. thank you for sharing ❤️

  25. how would you store the peanut butter you made? in the fridge and how long does it last

  26. You are using a lot of seeds and nuts, I' ve seen also beans and whole grain pasta… last time i was reading a lot about that how dangorous are high amount lectins which are on those produts… Can you make your opinion about this theory? Im lost after reading books about healthy food, written by doctors – every say differently and every has sientifical proofs… whats good for us at the end?

  27. Thank you! Thank you! THANK YOU for this video! You have given me a lot to think about.

  28. Très intéressant et un grand merci pour les sous titres j adore ce que tu nous apprend

  29. Those were the best tips for healthy snacking that I have ever heard. I plan on using some of them right now as I am hungry and it is 2 hours before dinner time. Super Cool, thank you.

  30. I love the fact that you don’t use any plastics . All is recyclable in your lovely kitchen. Thanks.
    Oh and I love the video , thank you, thank you…

  31. Really love this video and the way you present it. I needed some inspiration for food, thank you!!!

  32. hi! thank you for your video. what did you dip with the carrot sticks?

  33. Wow, what an inspiring video, chock-loaded with wisdom for people at all stages of comfort in the kitchen. I’m sure I’ll return to this again and again. Eat what you see!

  34. for anyone in the Ohio area: there are a ton of u-pick strawberry farms around central Ohio, lynds fruit farm has u-pick apples and peaches, Champaign berry farm has black and red raspberries, currants, and gooseberries (they might also have blueberries, I forget), the lake across from Worthington high has tons of mulberry trees, and if you can take the time to go out to Amish country, do it!!! there are farms upon farms that usually sell gorgeous crafts and fresh foods!!!

  35. If cooking with spinach, domt waste fresh just buy a cheap frozen block of it.

  36. I find that compulsively recording my meals makes it way more difficult.

  37. Great ideas especially for carrots as they are roots and absorb moisture on their surface. Celery however grows above ground and "breathes" over its surface. I prefer putting celery in shallow water (like flowers) and keeping them out in the light.

  38. Healthy to a point a lot of those fruits and veggies are bad for dietbedics it makes sugar go up only vegan science says there the best not real science

  39. u look very happy. i think happiness is the most important factor for health. a healthy nutrition doesnt make u happy by the way.

  40. healthy food is when i feel good stay healthy and it tastes well i guess.

  41. I LOVE DR GREGER !! So happy you read his amazing book! 😊 He is my nutrition guru. Great video Sadia, really helpful tips ☺️ 🌺🥒🍎🍌🍓

  42. What are the healthy carbs that ulternative to white floor?? I have pcos and want to cut or lower the carb as low as possible. If you can help me in that i will be gratefull… thank you

  43. Thanks for the great video. I appreciate your calm voice. Some women in videos of healthy eating act like they're trying out for the "Peppiest Cheerleader in Junior High Award."

  44. Nice recipes! Spices are indeed very powerful! However we don’t eat berries or mangoes in winter time , as my 96 old grandmother only recommends to eat according to season, berries will not be digested well during winter according to the science she told me which I have not seen in books. I have learnt over life to eat according to season.

  45. You blew my mind with adding seeds to a nut butter jar!!!!! Thank you to you and your mom for such a great tip!!

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