Increasing your vegetables and fruit

When you change your lifestyle to whole foods and natural diet, you bring more nutrients into it. You want to slowly work up a goal to have more fruits and vegetables into the daily routine. It is a fact that 1 in 4 people do not eat any fruit or vegetables a day. A potato chip does not count as a vegetable and apple popovers are a fruit. We have to rethink food and how its cooked and made. There is some produce that release vitamins and minerals after they have been coked, but we usually over cook food and strip it of the nutrients needs for daily consumption.
You also do not want to increase the fruits and vegetables to fast. You can detox your body too quickly and cause undesired discomfort, for example you may get headaches and colds. The body will help you rid itself of unwanted chemicals and junk in the body, so you want to work out a plan to increase the servings per day slowly. You want to have a serving of 5-6 raw vegetables a day and 3-4 servings of fruit a day.
Start with where you are and increase one serving a week with raw and cooked whether it's fruit or vegetables, and every week increase to one more serving. Continue to increase weekly, until the daily value is met. This will keep the body from detoxifying to quickly, removing any unwanted side effects.
So, start a journal and make yourself weekly and daily goals. Be sure to change up the items, you can get bored really quick so keep it interesting and don't shy away from things you think you won't like. Your taste buds will change and you will like things differently. Give everything time and your body will thank you for it.

Awesome Turkey Sandwich

I take whole wheat bread, (non enriched)
Few sliced of turkey and layer with bean sprouts, tomato, cucumbers, onions, spinach, and cheese. You can also use a oil and vinaigrette in stead of mayo.

Bean sprouts are great for B complex, carotene's, iron, calcium, potassium, Vitamin C , and phosphorus. Looking for other ways to have been sprouts in you daily diet look to "Nourishing Traditions", its the yellow book on the left hand advertisement's, in Amazon. This book had 600 pages of recipes and information on nutrition and history of food, great guide for every kitchen.

Have a Blessed and Healthy day!!!