NUTRITION HACKS | 12 easy ways to eat healthier

NUTRITION HACKS | 12 easy ways to eat healthier

Hello everyone out there how’s it going?
Welcome back to my channel, my name is Meghan if you’re new here I’m a Certified
Holistic Nutritionist and if you’re not new here then welcome back! In today’s
video I’m gonna be talking about a bunch of nutrition hacks, some things that we
can do to boost the nutritional value of the foods that we eat and just make the
foods that we’re eating a little bit healthier, things like that. I’m also
partnering up with iHerb for today’s video which is one of the world’s
largest online health food stores. I have a bit of a special place in my heart for
health food stores because I worked at one for many years. They have an amazing
selection of over 30,000 natural health products from food, supplements, to beauty
items and they ship to over 150 different countries. Also all of their
orders are shipped from climate controlled distribution centers to
ensure that the quality of their products remain, they also have 24/7
customer support in ten different languages, so they’re amazing. Be sure to check the description box below for links to any of the food items that
I will be talking about in today’s video, so let’s get started. Number one is to use vegetables as a
base. I love my rice I love my spaghetti but sometimes it can get a little bit
monotonous and what we can do is actually use a couple of vegetables in
place of those things to get more veggies in our diet and also more fiber.
So some of my favourite things to do here are, for example, you can use spiralized
zucchini or spaghetti squash in place of pasta noodles, you can use cauliflower as
a rice which you can just do by grating it up or putting it into your food
processor or using it as a base for pizza crust, even almond flour is great
for this as well, and really this is just a great way to reduce the amount of
maybe excess refined carbohydrates that we are eating. Steep your herbal tea with
a lid on it. When you are steeping your teas with the steam all going up in the
air you can actually lose some of the beneficial properties of the herb, the
active constituents can actually be released through the steam, so just pop a
little lid on your mug when you have your tea bag in there with the hot water
and then let it steep with the lid on to preserve some of that goodness. This is
especially important for medicinal herbal teas like peppermint and one of
my personal favourites is green tea. Right now I’m loving Yogi’s decaf green tea,
I’ve been on a bit of a low caffeine kick these days. Grind your whole flax
seeds as needed when you are using them as opposed to buying big bags of pre-ground flax seeds or flax meal, and the reason for this is because once you
grind up flax seeds you’re exposing them to oxygen, to light, and to heat and the
delicate oils that are contained within the seed are now exposed. I have these
whole brown flax seeds by Bob’s Red Mill that you can get from iHerb, this is
usually the brand that I like to buy and I just keep them in the fridge. I do
sometimes like to have a little jar of pre-ground flax seeds that I grind
myself in my fridge but I make sure that I’m gonna be going through that jar
pretty quickly and not letting it sit in my refrigerator for too long, like too
many weeks or months. And by the way if you’re wondering what flax seeds are
good for they’re a fantastic source of omega-3 fatty
acids, fibre, and they can even be used as an egg substitute in a lot of recipes, so
you can do this by just mixing one tablespoon of ground flax with two
tablespoons of water and letting it sit for a few minutes to thicken. My next tip
is to soak or even sprout your legumes or some of your grains prior to use. This
is such a great way to enhance the nutritional quality of things like beans
and lentils and makes them a lot easier to digest as well. Probably my favorite
legume to sprout are green lentils, I love them they’re so tasty and it’s also
so easy to do. All you need are some dried green lentils, I have this one here
from Bob’s Red Mill, and you’ll just add some to a bowl, any amount that you like
maybe about a cup is a great place to start, let them soak in clean water for
24 hours and then transfer them to a strainer or a fine mesh strainer and
rinse them morning and evening for about three days. You can put a little cloth
over it just to cover them, and then you’ll notice that they’re gonna start
to sprout. But like I said there’s a lot of
different beans and grains that we can sprout, if you are in a bit of a pinch
you can also get you get this from iHerb I have a package of sprouted quinoa by
Organic Traditions, that way you don’t have to go through the rinsing soaking
process yourself. My next tip is to let certain veggies sit after chopping, so
what I mean by this is that some vegetables like garlic and onion and
broccoli and kale actually have specific enzymes that are activated after they
have been chopped up or crushed or sliced and allowed to sit for 10 to 15
minutes or so, just left kind of on your cutting board and those activated
enzymes help to increase the nutritional quality of those foods. Broccoli and
kale they contain an enzyme called ‘myrosinase’ that helps to convert some of the
plant nutrients into their active form so it’s pretty cool. Also another little
tip here is that vitamin C helps to also enhance that myrosinase enzyme with kale
and broccoli, so squeeze a little bit of lemon juice in your recipes that contain
those foods and that will help to enhance it as well. And speaking of
vitamin C, my next nutrition hack here is to eat vitamin C rich foods alongside
iron-rich foods. Vitamin C enhances the absorption of iron so this might be
adding a squeeze of lemon juice or orange juice to a spinach salad (spinach
is a good source of plant-based iron), or tossing other citrus foods or
strawberries or apples in with a lentil- based dish. Make sure that you are consuming
adequate amounts of fat. Fat actually helps with the absorption of fat-soluble
vitamins so vitamins A, vitamin D, E, and K. Also helps with the absorption of things
like beta carotene found in sweet potato and carrots and squash, so you know even
drizzling a little bit of olive oil on those kinds of foods, but just in general
everyday making sure that we are getting fat from things like avocado, eggs,
coconut, olives, all different kinds of nuts and seeds. Some of my favorites are
pecans, walnuts, and Brazil nuts are really nice too, which by the way just
one Brazil nut contains 96 micrograms or 175 percent of the recommended daily
intake of selenium, it’s pretty cool, selenium is a very antioxidant-rich
mineral. I have these organic raw Brazil nuts by Sun Food. And really just
consuming enough fat is important for hormone health, it’s important for our
skin, for our brain, it’s also really important for blood sugar balance
throughout the day which brings me to my next point and that is to combine, fat
fibre, and protein with most of your meals and snacks. This is really gonna
help to stabilize your blood sugar so that you don’t have crazy rollercoaster
blood sugar spikes and crashes. This is especially great with meals containing
higher amounts of carbs, so for example oatmeal with a spoonful of nut butter
like almond butter, pasta with added veggies and lean meats, or if you’re
having rice, adding things like chickpeas and avocado; just making sure that you’re
balancing out your meals in that way and also, when you’re doing this you are kind
of automatically making it a much more nutritious, well-balanced meal too, and
feeling more satisfied throughout the day.
Make smoothies for really quick nutrition powerhouses. I know that
smoothies are definitely nothing new these days, everyone and their
grandmother are drinking green smoothies, but I want to mention it here because if
it’s been a while that you have pulled out your blender and made a smoothie, it
really is such an easy and quick way to just get such a powerhouse of nutrition
especially, you know, first thing in the morning to start your day. If you want
you can even pre-make a couple of smoothies or plop some ingredients into
a jar so that it’s ready to, you know, blend up in the morning to save you some
time. But also smoothies are such a great way to jam in some really good, you know,
add-ons like hemp seeds or flax seeds like we talked about, or chia seeds. I
always, always, always add hemp seeds to my smoothies, pretty much I never go
without having hemp seeds. I have these ones here by Manitoba Harvest you can
get from iHerb, chia seeds are a great addition too, these ones here are from Nutiva.
These types of seeds contain good quality omega-3 fats and fiber of course
which again, just like balancing our blood sugar in the previous point, adding
these kinds of things to a smoothie is a really, really good thing to do,
especially if your smoothie is gonna be somewhat fruit heavy. But greens are
easily added to smoothies, right, spinach especially baby spinach, you can also try
adding frozen cauliflower or zucchini to a smoothie even as a replacement for ice,
they help to thicken and add creaminess to a smoothie without adding too much
flavor. Cook with better quality fats and oils.
So especially when it comes to heating oils up, it’s just a matter of making
some really simple swaps with the types of oils that you are using. We want to
try and opt for oils that are more stable at higher heat temperatures so a
good rule of thumb here is to aim for oils that tend to be solid at room
temperature, so coconut oil is a great one to be cooking with at higher heat
temperatures, this one here I have by Nutiva,
comes in a nice glass jar which I like. Butter or ghee are great options. And because it has a higher saturated
fat content it’s not going to oxidize or go rancid as easily or create
carcinogenic compounds when it’s heated to a higher temperature like some other
oils like vegetable oils or canola oils, the ones that you find in those clear
plastic packages that are not as stable to higher heat because those ones are
much higher in polyunsaturated fats, but speaking of cooking, switch up your
cooking method by lightly steaming your veggies more often than boiling or
frying or sauteeing them in oil. You can do this with a steamer or even try
adding a little bit of broth for more flavor to a skillet, add in your veggies,
pop a lid on top and let them gently cook until they are ‘al dente’ which is
basically just still a little firm and bright in color, not mushy, this is also
generally a better way to preserve the nutritional quality of food. And my last nutrition hack here is
something that you wouldn’t necessarily think would make it onto this list but
that is to chew your food thoroughly, and if you have seen any of my digestion
videos, Digestion 101 where I have talked about this, chewing your food thoroughly, you would know why it’s so important and the reason why just something as simple
as chewing your food better can help you get more nutrition into your body is
because when you chew your food thoroughly you’re increasing the surface
area of that food so that enzymes in our saliva and also in our stomach are
better able to break down that food so that we can extract the nutrients much
better from those foods, it’s also a lot easier on our digestive system when
we’re not swallowing huge chunks of food and, you know, not eating too quickly that
kind of thing, and I’ve definitely talked about this a lot on my channel too is
just generally eating slower. And that brings us to the end of today’s video,
thank you so much for watching I hope that you learned a thing or two. Leave me
a comment below if you do any of these things. Thanks again to iHerb for
partnering with me on today’s video, make sure that you check out the description
box below for links to some of the products that I talked about in today’s
video and I will see you all very, very soon, bye!



  • DownThyme

    I wow! I did not expect to see your video today! You made my day ))

  • stayhappylittle mermaid

    He who has health, has hope and he who has hope, has everything.

  • Kylan Alivia

    This video is right on time!! Love you 😘

  • fariha khushbu

    lots of love for you from Bangladesh.

  • Azra Imamovic

    Great video, lots of good information!

  • Good Vibes

    Can you do more of plant based minimalist cooking and lifestyle?
    Love your videos 💜

  • Gigglypeach

    My mum is a registered NHS dietitian in the UK and she would LOVE this video! The only thing she wouldn't agree with is the coconut oil, but that's only because most of her patients get carried away and use it for everything! 🙈 I'm so lucky to have her in my life, she brought my brother and I up to know all about healthy eating and how to make balanced, well proportioned meals, but I know most people don't have that so it's great we have people like you to tell us! ❤️

  • Jessica Tang

    Thank you so much for sharing this nutrition hacks 😊

  • Vale

    Really it was so informative and useful, thank you so much!!!!!! As always recorded in such a beautiful and calming way😻😻

  • Joanne Fortman

    Thanks Meghan. I learn so much from you, and use what I learn. Your hair looks great 😃

  • Yvette Bennett

    Wonderful tips Meghan. Especially with the steeping tea. Definately going to try that. Want to have the most benefits from the herbal teas I drink.
    Chewing food up good has been life changing for me. Really been concentrating on this for a year now. I am 50 and when I dont chew my food (at least 20 times), and eat fast; let's just say I can tell that my digestive tract has slowed down. 😊

  • Alesha Arreguin


  • Tatiana Kováčová

    Meghan, you are so sweet, kind and you looks so young. I love your persone. ❤️😘😍

  • ioana o.

    Thank you for these tips!

  • Mariela Merino

    Yay another video! You inspire me to eat healthy and that it’s possible by making small changes in meals 😌🙏🏻

  • Be Ran

    Meghan, you have been such a light in my life and I have learned so much from you. Thank you for your content. You are truly changing lives 💜

  • i.e.presents

    Wonderful video and great tips, as always. I agree about grinding the flaxseeds yourself. I don’t drink coffee, yecch*, so I bought a dedicated electric grinder that I labeled for nuts and seeds. I love it! I need to get a brush to sweep out the dust after each use. I needed that tip about a a little jar in the fridge of flax seed I grind myself to use that week.

    Good to know about the veggies/greens that benefit from pausing after cutting…Dr Gregor reports that broccoli requires 30 minutes after breaking it up and that cooking it whole decreases the amount of nutrition available. I prefer avocado oil to coconut. I mostly water sauté or use homemade veggie broth. Definitely need to chew my food more. I appreciate all these reminders!

    *I do like the smell.

  • J J

    Your explanations are always filled with scientific facts. Impressive video n facts

  • Monika Kamila

    I can’t drink smoothies in winter

  • Anita Prudnikow

    This is alot of information i never knew. Thank you Meghan.
    Question: why when my hubby or i take Selenium get big pimples in my face? 🤔🤔

  • Lyndsay Fuja

    Nutrition science is so fascinating to me. These are all great tips.

  • Natosha withanO

    Great video!! I literally just got done eating chips, pizza and chocolate chip cookies for lunch 😂 BUT, they were all grain free, soo…..

  • Sustained By His Love

    I loveeee you meghan .. thanks for all the amazing content and btw for mentioning cooking with oils.. oh my gosh I'm so tired of seeing people frying in olive oil. We have known this info for years yet cooks on youtube and elsewhere I'm sure still fry with olive oil ugh.. I covered my glorious tea today. Ty😍😍😍

  • HealthyGroceryGirl

    Love all these hacks! Incorporating more veggies as noodles is such a great way to get those nutrients!

  • Jenny Harrison

    I like to cover my steeping tea to keep it hotter but now I know it has other benefits. Great video. : )

  • Renee Carter

    Lovely descriptions of how to better nurture ourselves with food💙So important 💜

  • forgetthatgirl

    Great video! Always informative. Thank you Meghan

  • Isobel Rigg

    Great comments especially number two (I always forget to do this!)

  • Lisa Lennox

    Love this video!! Love the counters in your new place!!!

  • Lisa Lennox

    You look so beautiful too! You're glowing! 💚

  • Mariam Nader

    Nd thank u so much 🙏💛

  • Sarah Thatcher

    Do you recommend storing oils in the fridge or are they ok in a cupboard…avocado oil or sun flower oil?

  • Ayesha Rashid

    My mum was a microbiologist but she was into nutrition and loved reading about it.
    She always told me to have vit C with iron for better absorption of iron.
    She had passed away 5 years ago but this video reminded me of her. ❤️

  • RiRi Rodriguez

    Brilliant Meghan 👏🏽 loving your content lately (always!) can’t wait to see the new apartment tour as well xxx

  • Rebecca Lancaster

    I usually make a smoothie twice a week for breakfast. I love steaming my veggies too.

  • kerry Irving

    I eat different types of nuts, it's good to know all the benifits they have in them! Thank you for sharing! I drink a lot of smoothies ( bought ones) they have fruits & veg & flax seeds in them, are they as benifical as homemade ones?

  • Shasta Porter

    Spinach gives me massive stomach pains. Other than kale, what could be a good iron rich veggie to add to a smoothie? Please help!

  • Jenifer Jenkinson

    I would highly recommend going either to a thrift store. Or even two a tea shop to find the most unique lids for your tea mugs. Some are often designed to fit more than one size. Kind of helps with the Aesthetics if you don't feel like putting a pot lid on top of your mug. Just saying 🙂 even finding a heavy saucer plate

  • Joseph_66

    omg I've been covering the tea AFTER steeping 🙃 Thanks for the tip! And btw you have good taste in everything!

  • Priscilla Jimenez

    Why does soaking or even sprouting beans/lentils enhance their quality? Does canned beans count since they're in liquid?

  • Priscilla Jimenez

    I hear a subtle accent. That's cool. Where are you from?

  • Marissa Dodgen

    I just added Brazil Nuts to my shopping list & will be adding that to my kids & my vitamin regime.

  • Elena Migliorini

    Hi Meghan what would you recommend for acids reflux in a matter of nutrition?

  • Audréanne Dallaire

    Please do basic heathly cooking courses. Just like general knowledge about how to eat healthy and why

  • Laura Vuić

    Hey Meghan, what do you think about food intolerances? If I am intolerant to coconut and peanuts does it mean I have to cut it off completely from my diet? I use coconut oil and peanut butter almost each day so I was really dissappointed when I got my FI test results… I know some of nutritionist and doctors are very sceptical about FI tests and sometimes they say it is mostly an expensive trap people fall in. I never noticed that coconut or peanuts make any harmfull effects to my body. 😳🌱

  • 0123 Cecilia

    Herbal teas can not be contacted with metal.

  • TheMonicagal

    Hi, After the green lentils sprout, how did you cook them?

  • Amanda Weyer

    This is a beautifully executed video with super informative points. Just subscribed!

  • Lin j

    Great video, I really enjoyed it. Thank you 👍😊

  • diana vanderslice

    Do you cook your sprouted lentils or can I eat them raw ?

  • Jem Xx

    Loved this! Super informative but easy to understand, random question but do you have any tips for nail health? Mine are so weak xxx

  • Kehle Murphy

    I had never thought about covering my tea to steep! Thank you for the tip 🙂 I just found your channel and I am learning a lot thank you.

  • beverlyn saviona

    Hi, just wanted to know if it's good to soak broccoli/cabbage/cauliflower in salted water before cooking to remove any dirt, worms, etc.

  • Sweetheart Care Bear

    Thank you for the good tips. I never knew that I would lose some of the health benefits from the steam escaping from my tea. I will definitely start covering it while it steeps. The veggie tip of letting them rest for 10 min is another one. I prep really fast when I'm fixing meals. I do need to start drinking more smoothies. I will be making it a ritual especially in the summer and warmer weather.

  • Fatma Jad

    Really useful video, thanks alot dear for your efforts 🌹🌹
    I am hoping that you can make more videos for meals with less vitamin (K) , as i am on warfarin and i am really suffering to make healthy meals with minimum vit K on it 😞

  • alibone195

    I love making zucchini noodles and cauliflower rice. I also make carrot and rutabaga mash sometimes instead of mashed potatoes ☺️

  • supermommy sk

    Hi Meghan would love for you to make videos for children with neurological disorders like adhd..autism..I already requested would help so many

  • Agave Parryi

    Beautifully videographed, great simple and effectively communicated tips! Thank you 🙂

  • The Honey Boost

    Great practical tips, Meghan! I'm also a big fan of green tea (my afternoon tea of choice). I'll be covering that cup from now on 🙂

  • Lucia Santucci

    I always add chia seeds and hemp hearts to my smoothies too. I didn’t know about letting some veggies rest. Thanks for always inspiring me to be healthier. ☺️

  • Tahira Afzal

    How long did u soaked the lentils ? like for overnight or for some hours ?

  • LoveFoodDogs

    Nicely done!!

  • Kristin L

    I never heard about steeping your tea with a lid before good to know

  • jvmebrs, Obras y reformas

    Hey…tradution spanish..thanks

  • Silviana Putri

    Thanks for a good video… ❤❤❤

  • Charlotte Faith

    I am a type one diabetic and just want to say that fruit doesn't spike my sugar when eaten in a low fat environment <3 All my smoothies don't contain any fats and my sugars never spike. Not to say fats are bad by any means, but in my experience as a diabetic and certified holistic nutritionist I can honestly say that carbs spike sugar is a myth. Whole food carbohydrates are safe! Love your video, so many good tips and I beautiful videography.

  • Karen

    This was fantastic..thank you 🦋

  • Griselda Pacheco

    Love 💗 your tips !!! What are your thoughts on monk food sweetener ??? I love raw honey 🍯 but my husband doesn’t really like that in his coffee. I’m looking for a healthier sweetener for him ??

  • Samiksha Chikka

    Just want to ask a question that is it ok to blend fruits and vegetables because many studies have found that blending fruits loses the nutritional value?!

  • Bloombaby99

    Thank you for another great video!

  • G Aingaran

    Thanks for the great tips. I always soak my lentils and beans overnight.

  • Memcha Laishram

    👌very useful .🇮🇳india

  • Shristi Mohanty

    I love your every tip and the way you explain😁

  • Jessica Cunningham

    Great tips!!!!

  • Valeria Del Rio-Rodriguez

    Wow this was very interesting. You should make more of these

  • Minnie’s Cheerful Is Everything

    It costs me a lot to have food like this 😭

  • Jenilee

    Good to know my years of being a slow eater because I chew my food so much is actually beneficial!

  • Shahzadi Malik

    After watching your video I learned to add more vegetables in my daily diet also chew my food your video is great I like it thank you so much

  • Helena Exeni

    Such great tips! Love how you showed how to sprout legumes. Definitely trying this.

  • Nelly M

    Thank you! 🙏🥰

  • Rachel Cavallaro

    Just found your account and I love these tips so much. I love learning about nutrition and aim to be a dietitian!! Definitely going to try sprouting my legumes as I find it hard to digest them. Thanks so much!

  • powerballmine p

    All common knowledge

  • Trisha Weilert

    Beautiful video! 👏🏻 do you have any smoothie recipes videos?

  • Maaz Ahmed

    You guys don’t eat meat?

  • Jakob Harteg

    I heard coconut oil is bad cause it contains a lot of saturated fat. Do you know anything about that?

  • keepupwithliv

    I always soak!


    Indian gooseberry fruit is highest Vitamin C . Very cheap and plenty.

  • Connie Angell

    Wow! First time I’ve visited your channel and it was power-packed with great tips! Thanks! Subscribed ✅

  • Beautiful Me

    I hav a hard time looking for yummy healthy snacks

  • Monsoon Eddy

    Video a little shakey, because of your dsl.

  • Barbare Mindiashvili

    Thank you, it was very interesting and helpful video 🥰

  • Roses 21

    this all looks soooo good 😍 i’m just so lazy

  • Yo sharma

    She knows ghee😀

  • Miraiana

    "A healthy person wishes for many things; a sick person wishes for only one – to be healthy again."

  • Anaïs Groult

    Hello from Belgium! I follow your channel but I'm pretty sure I miss some information because you speak so quickly that I don't have the time to get all the point. And also some words I don't know but that I can work on. Anyway, your videos are always nice to watch so thank you very much!

  • cowboy

    don’t you ever wanna go ape shit?

  • Jade Lynn

    Beautiful video and great tips !

  • oceanblu85

    Thank you for making it simple and practical!

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