Getting More Vegetables in Your Diet – Thomas Corson -Knowles, Episode #014

Thomas Corson-Knowles is a health coach who knows personally how eating healthy can change your life.  Thomas loves for people to get in touch with him, and the best way to do it is to email him.  He always answers all of his own emails.

In his early 20’s Thomas realized he was a wreck.  Thomas had acne, bronchitis, and recurrent sinus infections.  Every month he was on a different antibiotic and took medication for the acne, and he had Osgood-Schlatter disease.  Through encouragement from his Mother, who was a physician, Thomas began taking a supplement that was essentially fruits and vegetables in a capsule.  Additionally, Thomas took the opportunity to clean up his diet and he began eating a healthy diet. After eliminating junk food from his diet, all of Thomas’ illnesses had cleared.

For the next several years, Thomas noticed that he never got sick.  Colds and flu were all around him when he was in college, but never got sick.  Others began noticing this and started asking Thomas why he never got sick.

Thomas’s #1 rule for boosting your immune system is to eat more fruits and vegetables.

Thomas takes a very practical approach to changing your diet:

1.  Realize your diet has shortcomings.
2.  Decide what you need to change in your diet.
3.  Make simple daily changes to get your closer to your goal.
4. Practice journaling and reflect on the changes you have made and how you feel.

Whether your small task is taking a healthy supplement, walking a mile a day, or making a healthy smoothie for breakfast, just begin doing it every day and very shortly, it will become a habit.

Your health is not determined by your body – it is determined by your mind!

To make permanent changes, you don’t have to stop everything you have been doing.  You just have to add more healthy things to what you are already doing.  The more of the good things you add, the more the bad habits will go away.

When you start doing the healthy things in your life, your habits change.  Your taste buds will also change and you no longer want the junk food.  It becomes more natural to live a healthy life.

What habits can heal your diseases?
– Eating lots of fruits and vegetables is key.
– Even adding small amounts of nutritional vegetables to your diet can provide huge health benefits.
– Add foods rich in Omega 3 fats to your diet.  It is important to get raw foods rich in Omega 3’s – walnuts, hemp seeds, chia seeds, flax seeds, etc.

* 1/2 cup of spinach a week can reduce your risk for macular degeneration by 33-60%!
* The more vitamin D you have, the lower your risk for heart disease, cancer, stroke, diabetes, lupus, multiple sclerosis and many other common diseases.

You don’t have to make all of the healthy changes to your diet and your routine at once.  Just try adding one new thing a week and see how you feel.

The USDA recommends eating 7-13 servings of vegetables a day.  Our bodies need a lot of fruits and vegetables to run efficiently and be disease free.

Here are some tips to make this sustainable:
1. Raw, organic fruits and vegetables are preferred.
2. Start small
3.  Pack your own lunch
4. Pack a snack
5. Eat lots of small meals each day
6.  Prepare and plan ahead for success
7.  Pack fresh cut cucumbers, celery or carrots for snacking.
8.  Start your day with a healthy smoothie to get half of your recommended servings in.
-Almond or hemp milk
– bananas, strawberries or blueberries
– kale or spinach


The #1 way to get control of your health is to plan your meals ahead.  Planning will make all the difference in making healthy changes in your life.

It is much better to be healthy and spend an hour a day maintaining your health than to be sick and spend 16 hours a day worrying about your health.


Dealing with the natural sugars in fruits can be confusing.  If you are eating the whole fruit, then you will have no problems.  No one ever become obese from eating an entire apple.  The reason you don’t get fat from eating whole fruits is that they have fiber, and the fiber is what modulates the sugar in your blood stream.  If you are going to juice your meals in order to get in fruits and vegetables, then you need to use cucumbers, celery, kale and any kinds of greens in your juice and use fruit sparingly.  Eat your fruit whole as much as possible.

3 Secrets to Success:

  1. Know your “why”. This will motivate you when you hit obstacles.
  2. Be willing to learn. Be coachable.
  3. Be willing to do whatever it takes.

“Saying no to dessert or whatever your indulgence foods are is really saying YES to you.”





Thomas’s website –



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