In my new series Food is Medicine I want to start with the most important part of our plate. Or what should be the most important part. Vegetables! (other post will be added in coming weeks like Meat, Fruits, Poultry, Eggs, Seafood, Fats, Grains, etc)

Food is Medicine b/c the food we eat is information for the whole body. I like to use the GIGO principle to describe best what I meant. You know GIGO stands for garbage in – garbage out in the computer world. So more true when it comes to eating. Yes Food is Medicine!

Yes our mom’s and oma’s are right when they said and say eat your veggies!” But it is not that simple.

Vegetables contain vitamins, minerals and powerful disease fighting and health promoting compounds called phytonutrients. (phyto = meaning plants). Phytonutrients are essential to vibrant health and various chronic ailments. Vegetables preventing cancer and heart disease and supports losing weight. Vegetables should be our source for carbs instead getting our carbs from bread, potatoes, sugar, beans or grains. Vegetable don’t spike blood sugar, except the starchy ones.

This is Nutrigenomics at work. Biohacking your body to get a desired outcome in an all natural way.

Things to know about Vegetables b/c not all are the same. :                                                                                         1 Eat the rainbow ( red, blue purple, green, pale green to white, orange, yellow green)                                                2 Buy organic, when possible these kind especially: celery, spinach tomatoes, bellpeppers, cucumbers, kale, collard  greens, leafy greens, hot peppers                                                                                                                             Non organic vegetables okay to eat are: cabbage, onions, asparagus, eggplant, cauliflower, frozen peas.                         If you want to read more in depth about this go to                                                                            3 How to prepare your veggies: always wash your vegetable first, avoid microwaves and boiling, rather steam them to a crunchy texture and bright color and don’t overcook them.                                                                                      4. some people are sensitive to some vegetables and or overtime get chronically inflamed. A blood test can help determine when you have or produce antibodies to certain vegetables.                                                                          5. Give sea vegetables a try.  A nutrient rich powerhouse. A snack or once a week vegetable may to wonders. Wakame, Komu and Nori are best.                                                                                                                                  6. Eat fermented Vegetables for a healthy gut. (avoid buying it when made with vinegar)                                              7. Buy local from around where you live and work, from farmers. You are not only support your local economy but you of course stay away from all the processed, treated and denatured produce.                                                          8. Eat 5 – 9 servings of vegetables good and clean vegetables daily and make vegetables the main portion of you lunch/dinner plate. 50 – 70% of your serving should be vegetable the rest protein.                                                        9.Once in a while eat new, weird, heirloom or wild vegetables from locals or markets

In summary eat these: Cruciferous vegetables; Dark leafy greens like from radishes, or beets, turnip, watercress, dandelion, mustard greens, kale, sorrel; Alliums; Shiitake-, oyster- or creminin mushrooms; Fermented vegetables; Sea vegetables; Sweet potatoes or winter squash once per week, Kohlrabi; Jerusalem artichoke; Red or purple fingerling potatoes;

I hope this helps you a little bit or makes you think and mindful about what you put into your mouth. (next post is about meat). cheers!

Best Uwe

Our bodies are built to move!