Sadly, summer is on its way out, and as much as we’re looking forward to rocking our fall looks and digging into some pumpkin-spice-inspired recipes, colder temps can bring unwanted colds. But with a strong immune system, you might have a better chance to stay healthy throughout the season. And a strong immune system is best built by adding lots of good-for-you vitamins and nutrients to your diet. So we caught up with Marci Clow, MS, RDN at Rainbow Light, to figure out the best way to get the most of antioxidant-rich foods and stay healthy all fall long.
1. Get the most vitamin C. According to Marci, vitamin C activity is destroyed with high cooking temperatures (think grilling hot and fast or quick frying in a pan). She says, “The best strategy for getting the most vitamin C is to eat fresh plant foods that are rich in this antioxidant, such as strawberries, red peppers, kiwi or broccoli raw.”
2. Use the right temp. “For vegetables which contain beta-carotene – colorful veggies like carrots & spinach, use moderate temperatures and short cooking times, as levels may increase with moderate heat,” advises Marci.
3. Know which cooking method to use. Marci notes that, for the most part, frying, pressure-cooking and boiling veggies typically leads to more antioxidant destruction when compared to griddling, microwaving or roasting. “As an example, artichokes retain antioxidants with all cooking methods, whereas zucchini or cauliflower are more sensitive to boiling,” she says.
4. Know which veggies can pull double duty. “Some cruciferous vegetables like broccoli are antioxidant stars whether raw or cooked,” says Marci. She adds, “Raw broccoli is loaded with vitamin C and sulforaphane (which can help prevent certain types of cancers), and when cooked, another beneficial compound called indole is formed.”
5. Shop at the right places. This might seem obvious, but the closer you can get to the original food source, the better. “When possible, hit the local farmers’ market or try to find local produce. The fresher the better, as some vitamins are lost during transportation and storage,” adds Marci.
6. Don’t waste nutrients. “Water-soluble vitamins like C — in bell peppers and kale — and the B’s are best when cooked with a minimal amount of water or none at all, during roasting. If you boil or steam, save the nutrient-rich cooking liquid and add to sauce or soup,” suggests Marci.
7. Don’t be afraid to add a little fat. The good fat that is. “Fat-soluble vitamin (A, D, E, K) absorption may be increased by eating your veggies with a little oil. Try roasting vine-ripened tomatoes with olive oil, drizzling spinach salad with a vinaigrette or lightly stir-frying greens,” suggests Marci.
8. Just eat ’em. Seems obvious, but adding more fruits and veggies to your diet, no matter how you like ’em, is better than not eating them at all. “The best tip is to eat your vegetables and fruits no matter how they’re prepared, and try to balance raw choices with variations in cooking methods to provide the broadest spectrum of nutritional benefits,” advises Marci.
Tweet us your favorite way to get the most out of your fruits and veggies @BritandCo!
(Photos via Getty)
It can be intimidating to step out on your own and build a business from the ground up. As part of our collaboration with Office Depot, we're talking with Selfmade alum and solopreneur Colette Lawrence, the faith-based motivator and relationship builder behind The M.E.E. Movement, about ways in which women in business can find success.
B + C: How did you know M.E.E. Movement was your business to start?
The M.E.E Movement represents motivation, empowerment, and encouragement for women. It is what represents me. I did not know at first that it was my business to start, but then the thought of monetizing what I loved came to me. It scared me, however. I registered the business in July 2020 and have been slowly building my wings since.
B + C: What's one strategy that's helped you start your business?
Thinking through and researching what the requirements are to start my business, and then asking questions of people who are in the business. Not all advice worked; however, it helped me to figure out what I needed to do and not to do.
B + C: Did you always know life coaching would be your entrepreneurial path?
(Smiles) No, I did not. I 'stumbled" on it. I knew that people were always coming to me for advice and I found that I loved having conversations with them, especially with women, young and old.
B + C: What was your most valuable takeaway from Selfmade?
My most valuable takeaway was the first day of training: Get out of your own way. There were a lot of great moments and important takeaways from every presenter. However, getting out of my own way, pushing past doubts, was for me my most valuable takeaway. Doing something that I had never done before took courage. If I do not focus on what is happening with me mentally then I cannot deliver to my clients successfully.
B + C: What's one piece of advice you would give to female entrepreneurs on the brink of starting?
Get out of your head. You have something to offer. You have what you need to succeed so go ahead and do it.
B + C: How do you stay motivated?
I stay motivated by listening to music and listening to motivational speakers, and sometimes someone will just reach out and talk about the impact that I made in their life. That adds the extra juice or sauce I need to pummel through the day.
B + C: What's your best organizational tip?
Keep a diary and journal. It's the best way for me to keep organized and it also provides a source motivation as I record not only my "losses" but my wins as well.
B + C: Who inspires you in the entrepreneurial space?
Shirley Toliver – She motivates and empowers and makes me always want to show up.
B + C: What has receiving the Office Depot scholarship to Selfmade done to help you start or grow your business?
The scholarship was a blessing in that all the areas that were covered offered valuable information that I needed, from social media to HR. As a new business owner, I needed to know this to increase my own personal awareness in what it takes to run a successful business. The candidness of the presenters made it easy to see myself in their shoes and helped me to realize that I can also get there.
Thanks Colette! You can follow The M.E.E. Movement on Facebook, YouTube, Instagram, and LinkedIn.
Want to feel motivated to take the next step for your business? Let Office Depot OfficeMax give you the confidence you need with a suite of business services & solutions to help you put your best foot forward. Make a good first impression with business cards & build the business pitch of your dreams with custom presentations. With Office Depot OfficeMax you'll find the tools to reach new customers with confidence.
Head to Office Depot's Selfmade page to check out even more amazing business resources (and discounts!) to help you accomplish more on your entrepreneurial journey. These offers are available for a limited time only, so be sure to take advantage of all this goodness while supplies last. Want to join the next Selfmade cohort this summer? Check out all of the scholarship details right here.