<a style="background-color:black;color:white;text-decoration:none;padding:4px 6px;font-family:-apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif;font-size:12px;font-weight:bold;line-height:1.2;display:inline-block;border-radius:3px;" href="https://unsplash.com/@wickedflamefilms?utm_medium=referral&utm_campaign=photographer-credit&utm_content=creditBadge" target="_blank" rel="noopener noreferrer" title="Download free do whatever you want high-resolution photos from William Carlson"><span style="display:inline-block;padding:2px 3px;"><svg xmlns="http://www.w3.org/2000/svg" style="height:12px;width:auto;position:relative;vertical-align:middle;top:-1px;fill:white;" viewBox="0 0 32 32"><title></title><path d="M20.8 18.1c0 2.7-2.2 4.8-4.8 4.8s-4.8-2.1-4.8-4.8c0-2.7 2.2-4.8 4.8-4.8 2.7.1 4.8 2.2 4.8 4.8zm11.2-7.4v14.9c0 2.3-1.9 4.3-4.3 4.3h-23.4c-2.4 0-4.3-1.9-4.3-4.3v-15c0-2.3 1.9-4.3 4.3-4.3h3.7l.8-2.3c.4-1.1 1.7-2 2.9-2h8.6c1.2 0 2.5.9 2.9 2l.8 2.4h3.7c2.4 0 4.3 1.9 4.3 4.3zm-8.6 7.5c0-4.1-3.3-7.5-7.5-7.5-4.1 0-7.5 3.4-7.5 7.5s3.3 7.5 7.5 7.5c4.2-.1 7.5-3.4 7.5-7.5z"></path></svg></span><span style="display:inline-block;padding:2px 3px;">William Carlson</span></a>Did you ever hear something come out of your mouth that you wish you could totally take back – or at least rephrase – because even though it was the truth, it was out of integrity for you?

I’ve been living with that kind of regret all weekend.

I did an interview last week, where I talked about my obsession with the value of eating 10 fresh fruits and veggies, every day.

I really regret that.

But not because I was wrong.

The research on the benefits of “eating the rainbow” every day goes to thousands of great studies, now. For example — and this is nowhere near a complete list of the benefits —

Fruits and veggies:

  • Feed your brain
  • Replenish your energy
  • Improve your mood
  • Protect your libido
  • Boost your immune system to protect you from disease
  • Fortify your heart, lungs and liver
  • Nourish your gut
  • Help you maintain a healthy weight

Yeah, my recommendation to eat 10 servings of fresh fruits and veggies every day could make a huge difference for you, if you choose to follow it.

So why do I deeply regret saying so?

Because one of my core values is that what I recommend ought to decrease your overwhelm.

And judging from the gasp I heard from my interviewer, my recommendation to eat 10 fruits and veggies a day may sound darn near impossible.

How can I make this right? I want to stand by the truth. The WHOLE truth.

If I make such a big recommendation, then I owe it to you to tell you how to make it possible, in your crazy-busy life…

<a style="background-color:black;color:white;text-decoration:none;padding:4px 6px;font-family:-apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif;font-size:12px;font-weight:bold;line-height:1.2;display:inline-block;border-radius:3px;" href="https://unsplash.com/@weftech?utm_medium=referral&utm_campaign=photographer-credit&utm_content=creditBadge" target="_blank" rel="noopener noreferrer" title="Download free do whatever you want high-resolution photos from William Felker"><span style="display:inline-block;padding:2px 3px;"><svg xmlns="http://www.w3.org/2000/svg" style="height:12px;width:auto;position:relative;vertical-align:middle;top:-1px;fill:white;" viewBox="0 0 32 32"><title></title><path d="M20.8 18.1c0 2.7-2.2 4.8-4.8 4.8s-4.8-2.1-4.8-4.8c0-2.7 2.2-4.8 4.8-4.8 2.7.1 4.8 2.2 4.8 4.8zm11.2-7.4v14.9c0 2.3-1.9 4.3-4.3 4.3h-23.4c-2.4 0-4.3-1.9-4.3-4.3v-15c0-2.3 1.9-4.3 4.3-4.3h3.7l.8-2.3c.4-1.1 1.7-2 2.9-2h8.6c1.2 0 2.5.9 2.9 2l.8 2.4h3.7c2.4 0 4.3 1.9 4.3 4.3zm-8.6 7.5c0-4.1-3.3-7.5-7.5-7.5-4.1 0-7.5 3.4-7.5 7.5s3.3 7.5 7.5 7.5c4.2-.1 7.5-3.4 7.5-7.5z"></path></svg></span><span style="display:inline-block;padding:2px 3px;">William Felker</span></a>So here’s some ideas for eating 10 fruits and veggies each day. It will take you some time to build this habit, but it is SO worth it!  IMPORTANT: avoid overwhelm. Start with just ONE OR TWO of these ideas this week. Once that habit is well-established, then add one more.

  • Veggies first. Veggies are filling. Also, in my experience, they taste best when you are hungry.  Eat the veggies first.
  • Look for a better crunch. Buy fruits and veggies that are immediately snackable with no prep at all (beyond rinsing), and keep them at your desk.  For example:
    • A small basket of apples or pears. (For a fantastic snack, smear some peanut butter or almond butter on hunks of pear or apple. Mmmm!)
    • Oranges or tangerines
    • A box of berries
    • A bag of baby carrots, sugar-snap peas, or celery sticks (dip in hummus or ranch to jazz them up some more)
  • Be a hero at your next staff meeting. Instead of donuts or bagels, slap a pre-cut veggie tray — the kind with a couple of dips — on the conference table. (Boxes of berries are also great.) You’ll be appreciated!
  • Fill up with a mega-salad. Fast-food restaurants like Sweet Tomatoes make this easy. Your local supermarket does, too, with bags of pre-washed lettuce-leaf mixes and trays of pre-chopped veggies. Pile ‘em up, add a little dressing, and yum it up.
  • A restaurants, go for “at least 3”. Challenge yourself to have at least 3 different fruits and veggies in your meal. Scan the menu for the soup, entrée, and side-dishes that are loaded with produce. At least 3. With a little imagination, you’ll find you can achieve 4 or even 5: A cup of vegetable soup, add a side of fresh veggies or a green salad, slather your burger in sautéed onions and mushrooms … boom! You win!
  • Play substitutes for the win. “Please put salsa on the side, instead of catsup or sour cream.” “How about some coleslaw with that?”
  • Choose more vivid colors. Get spinach on your sub instead of lettuce, guacamole instead of mayo, and throw in some dried cranberries to add extra flavor zing.
  • Take a whole food supplement, not vitamins. If your health-care provider has recommended specific vitamins, to treat a deficiency, then take them. Otherwise, true whole-food supplements are FAR healthier than isolated vitamins. My favorite is Juice Plus+.

Enjoy!