Dive into the world of nutritional synergy and explore how specific food pairings can boost your health. From the science behind rice and beans to the benefits of adding olive oil to your salad or citrus to your tea for metabolism-boosting effects, we uncover the secrets of “better together” food combinations. Join Dr. Wendy Bazilian for practical tips, inspiring stories, and a mindful minute to appreciate synergies in your life and reflect on small changes you can make today to boost nutrition and all-around well-being.

FROM THE EPISODE

Nutrients are important and particular foods are very important. But it's not just one plus one, like, oh, there's vitamin C in this one and there's important proteins in this one. And then you eat them together, you get vitamin C and protein. Sometimes and many times, in fact, they pair together and they amplify something else that wouldn't have happened or occurred if they weren't put together.

WE DISCUSS

(1:08) Introduction to nutritional synergy

(10:50) The science behind nutrition synergy and why it works

(15:59) Rice and beans, a global pairing for complete protein

(18:26) Mangos and spinach for optimal iron absorption (+ a recipe in the show notes!)

(20:00) Cherries and walnuts for better sleep

(21:19) Get the most out of your salads with olive oil

(22:43) Boost the power of tea with citrus

(23:55) Tomato sauce and olive oil, salsa and guacamole for heart and prostate health

(26:05) Herbs and spices for meat and poultry for more than just flavor

(28:57) How to enjoy food pairings in your own eating style and cultural heritage

(30:35) Mindful minute to reflect on synergies in your life

(33:20) Easy ways to add synergy to your meals

(37:50) A question to ponder and reflect on

(38:56) Closing remarks and gratitude to my team and you!

FOOD PAIRINGS WE DISCUSS

Listen to the episode for the ‘why’ behind each pairing.

• Grains and legumes/pulses, like rice and beans
• Mangos and spinach
• Tea (camellia sinensis) and lemon/citrus
• Walnuts and tart cherries
• Salsa and guacamole
• Salad greens and olive oil/oil-based dressing
• Tomato sauce and olive oil
• Herb/spices and animal proteins

TropiSoCal SMOOTHIE RECIPE

Simple and refreshing with synergistic superpowers! Vitamin C increases the absorption of iron and when it comes to leafy greens and other plant sources of iron, we need a boost to help our bodies absorb the iron. A single mango has 100% of the daily vitamin C, which helps promote a healthy immune system as well as skin and heart health. Spinach provides plant-based iron, a nutrient essential for energy and oxygen-delivery. Blend them into a tasty smoothie to boost the absorption of the iron while getting an excellent source of vitamin C. Popeye would be proud.

INGREDIENTS:

• 1 medium banana
• 1 large fresh mango (or 1 1/2 cup frozen)
• 2 handfuls fresh spinach (about 2 cups)
• 2 tsp honey
• ½ tsp ground ginger
• 3/4 cup coconut water
• 1 ½ cup tart cherry juice
• 2 scoops (2 servings) of your preferred protein powder (vanilla or plain, unsweetened)
• or Greek yogurt
• Ice (optional)

DIRECTIONS:

Blend for 45-60 seconds and enjoy. Makes 2 servings.

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

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