Take Advantage of "Food Hacks"

Joe Holder

Lesson time 08:48 min

Learn simple kitchen tricks to maximize the benefits of food and help you get the most out of what you eat.

Students give MasterClass an average rating of 4.7 out of 5 stars

Topics include: Food Hack | Unlocking Iron With Vitamin C · Food Hack | Don’t Settle for Struggle Salad · Food Hack | Boost Your Blood With Beets · Food Hack | Adaptogens and Joe’s Immunity and Digestion Potion · Food Hack | Stay Hydrated and Chew Food Thoroughly · Food Hack | Process Your Food for Progress: Stick to Steam and Sauté · Food Hack | Process Your Food for Progress: Chopping Broccoli


[MUSIC PLAYING] JOE HOLDER (VOICEOVER): Food hacks are simple kitchen tricks to maximize the benefit of food and help you get the most out of what you eat. - So let's look at food as those different components, understand how we can combine them for best results as needed, because there are certain nutrients in food that are key. If I'm eating some kale-- kale technically is a good source of plant iron. But plant iron is not easily digestible. What do you need to unlock plant iron? You need Vitamin C. So if I cut this up, cut it in half, sauteed it a little bit, maybe put some olive oil on there, squeeze, squeeze, unlock the iron with the Vitamin C, then I got more iron in my diet but more iron that I could actually digest. [MUSIC PLAYING] Another tip that I have is if you perform an audit but you know that you're busy, and you don't like to cook, keep vegetables around. If you keep vegetables around, if you order takeout, you can always order whatever, but then you could have vegetables there to supplement the meals. There's nothing worse than ordering out vegetables because they always come back kind of trash. They're overly priced. And you either get a struggle salad, or you get overly cooked veggies that don't even taste good. So you want to make sure that part of performing your kitchen audit is not just removing foods but also having foods there that will help push your results to the next level and then still help you lead kind of a little bit of a normal life but augment some of the negative effects that might happen if you have to eat fast food. [MUSIC PLAYING] Sometimes there's certain foods that oddly line up with what it does that they help. So walnuts, it looks like your brain. Walnuts are actually good for brain health. Beets, what's it look like? It looks like blood. Essentially, the beet juice has those components called nitrates, and it creates something, especially when it mixes with your mouth, a bacteria called nitric oxide. And it makes your blood just flow a little bit more efficiently. So when your heart beats, it doesn't have to work as hard. So then, when you're running-- and that's why now there's a whole industry around beet juice shots. When you're running, it typically can be a little bit easier. [MUSIC PLAYING] There is something called adaptogens, which typically are herbs that help the body cope with stress a little bit. Ashwagandha probably is one of the adaptogens many of us are familiar, as it's kind of infiltrating the zeitgeist. You got cordyceps. You got mushrooms. You got reishi mushrooms. You've got tulsi, which is a tea. Even peppermint is an adaptogen. An example, actually, is ginger. There are certain components within ginger that can make you better and be able to adapt to stress or maybe even improve your digestion and things like that. Ginger has bioactive compounds that have been associated with immunity. So I'm going to call this my immunity digestion potion. Lemo...

About the Instructor

Joe Holder is a nationally recognized master trainer and one of the most influential coaches in fitness and sports. Now he’s teaching you how to build the foundation for a lifetime of good health. With Joe’s holistic approach, you’ll learn how to work out for increased mobility and strength, maximize your nutrition, and build a positive mindset. Start achieving your health goals and living a more purposeful life.

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Joe Holder

Master trainer Joe Holder teaches you his holistic approach for better workouts, more effective nutrition, and a healthier mindset.

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