6 veggies and 3 fruit = 9CupChallenge

Hello Challenge Chasers,

So what is the 9CupChallenge and why should you consider it?

The 9CupChallenge is a way of eating every day that involves eating 6 cups of veggies and 3 cups of fruit that will lead you towards better health.

I came across the idea after seeing this video from Dr Terry Wahls.  She speaks to what she did to improve her health which included eating 9 cups veggie and fruit along with the other foods she ate which helped to bring her from a very unhealthy state filled with pain to a fully vibrant life filled with joy. Because she had MS, she focused on her repairing her mitochondria.  I thought, what if everyone ate 9 Cups of Veggies and Fruit every day.  Why do we need to get sick before we start to improve our health.

Here is what she consumed to feed her mitochondria.

• 9 cups of veggies and fruit.
  • 3 cups of leafy greens – think leaf lettuce, romaine, spinach, parsley, kale
  • 3 cups of sulphur rich foods – broccoli, cabbage, onions, garlic, turnips, leeks, avocados, sweet potatoes, brussel sprouts, cauliflower, asparagus, watermelon, bananas, coconut, pineapple, mushrooms, kale
  • 3 cups of bright colours – eat a rainbow – enjoy beets, carrots, peppers, peaches, oranges, strawberries, blue berries, raspberries, red cabbage
• Wild fish – salmon and herring
• Grass fed meats
• Organ meat
• Seaweed

It is an impressive list.  But hey, maybe you don’t meat or there are some items that you don’t enjoy.  For now, my thought is, well don’t eat them.  I don’t eat organ meats and I rarely eat chicken but I do eat fish once a week.  I prefer a plant-based diet and usually eat 6 days a week just eating plants, nuts, seeds, legumes and limited grains.  That is what makes me feel amazing.  We are all different and what eat person likes or decides to eat to make them feel amazing is a personal choice.  Either way, Vegan, Vegetarian, Flexitarian or Carnivore, one thing we all need to do it to eat more vegetables and have a limited amount of fruit.

When I first started on eating 9 cups of veggies and fruit aka the 9CupChallenge, I was amazed at how much it was to eat in one day.  I also drink green juice so I get a lot of veggies and one fruit in first thing in the morning.  My green juice is wonderful and gives me energy and provides will power to stay the course on my healthy eating approach for the day.  I have been enjoying green juice for 314 days now and I cannot imagine life without it (either fresh or in powdered form).  This does not mean you have to drink green juice, but it is a great way to get veggies and fruit into you without hours of eating.

One of the reasons that the 9CupChallenge works is that if you plan each meal and snack around veggies and fruit, you will be surprised at how little you crave of the foods that are not really good for you.  It also fills your plate, leaving little room for carbs and meat.  Your focus is on the veggies and with so many colours and delicious veggies out there, your eyes will enjoy the feast as much as your taste buds.  When your plate is full with fresh veggies, and it does take longer to eat  and the results are you eat slower, eat less crap and it allows you to feed your mitochondria leading to better health.

Follow this blog for ideas on how to get more veggies and fruit into your day along with gluten-free, dairy-free and sugar-free recipes.  I will also share health tips, educational videos I find, reviews of books I think you should read or even purchase and finally provide some direction to some of the packaged goods that you will want to add to your pantry to help you with your health journey.

Here is a sample of some of the meals I enjoy and that you can find posted in this blog (links are included at the bottom of the post).

As a reminder, the Canadian Food Guide recommends that you consume daily 7-8 servings of fruits and veggies for women 19-50 and 8-10 servings for men 19-50.  Once over 50 it is reduced to 7 servings for both sexes.  Think about the last time you actually ate 7 servings?  In the reading I have done most of the wellness experts recommend 10-15 servings per day with the majority of the servings being veggies and less fruit.  I look at 9 cups as a manageable solution that keeps me challenged daily to get to 9 cups.

As you explore the world of vegetables and fruit, be sure to consider eating organic veggies and fruit.  They taste better, have more nutrients and have a lot less chemicals on them.  On a limited budget?  Look to the Dirty Dozen and avoid buying these items conventionally (buy organic instead).  You can also find comfort with the Clean 15 for the items that have the least amount of chemicals used during their journey from seed to harvest.

So as the new year begins are you ready start the 9CupChallenge?   Today, why not start with adding one extra cup of veggies and then add an extra serving each week.  In 9 weeks you will notice how great you start to feel.  I would love to hear from you on your journey.

Cheers to your new goal!

Jo-Ann Blondin, your 9CupChallenge partner

My morning Green Juice. Every day is amazing when it starts with Green Juice. No coffee needed.

My morning green juice – Veggies to start my day and achieve the 9CupChallenge

Interested in the recipes I posted above?  Here are the links:

• Green juice and Colourful Spicy Thai Soup – I love being healthy
• Green juice and Colourful Spicy Thai Soup -ingredients
• Wholesome-Meal ready to be enjoyed
• Mid morning snack idea 4 – Spicy Hummus and Veggies
• Harvest Colours Squash Soup – ready to eat
• I love my life salad – served with a glass of green juice and happy thoughts
• Spicy Hummus with Flamous Falafel Chips – A mild to med heat hummus with spicy chips.
• Krispy Kale Chips – ready to be eaten
• Generation Sweet Potato Fries – so good my Dad asked for recipe and makes them weekly too!
• Friends sprout salad and quinoa and brown rice
• A yummy meal enjoyed on an island. Sprout salad, carrots, celery, jicama, and Green Monster Hummus
• An Apple and almonds