Saturday, October 13, 2012

30 Days to Feeling Fit --> Day 4

Here are a few tips on how to make sure you're eating your 8-10 servings of veggies a day:


  • Add a handful of spinach to your smoothies - you can't taste it! 
  • Put your vegetables on the top shelf of the fridge - Hunky heads of cauliflower and broccoli shouldn't get pushed to the back of the fridge or stuck out of sight in the suspiciously-named "crisper" drawer; put them right up front, where you'll see and remember them.
  • Prepare a whole week's worth of vegetables over the weekend - This may go against the usual idea of eating vegetables picked up during the day and eaten as fresh possible. But it's a lot more realistic for most of us and our busy schedules. This means washing, trimming, chopping, and even roasting or freezing — anything that makes it easy to grab a lunch of vegetables on the go. 
  • Ask yourself: What's my idea of irresistible vegetables? - This may sound like vague or obvious advice, but really take a moment to think about the question. What kinds of vegetables are most appealing and irresistible? Do you fall over for creamy cauliflower soup? Roasted Brussels sprouts? Indulge as frequently as you want. 
  • Add (or double!) the vegetables in your nightly meals - There aren't many weeknight meals that wouldn't be made better with a handful of kale or spinach. See how many different vegetables you can pack in to what you're already cooking, which is made extra-easy when you've followed the advice above (roast or cook them ahead of time). Take the everyday meals you already make and add one more vegetable.
  • Eat vegetables for breakfast - Lots of breakfast dishes are better with vegetables. Think of omelets or frittatas. Prep some cooked greens in a three or four serving size and keep them in a plastic ziplock bag so you can microwave a serving to eat with an egg for breakfast."
  • Drink your veggies! - Another breakfast idea is to juice your carrots, greens, and beets. Or throw them into a green smoothie: add LOTS of greens (spinach, mache, kale, etc.) with a piece of two of fruit like apples or berries and 2 cups of water. If you do NOTHING else, do this. It's so great for you and gives you a TON of vitamins and good stuff.
  • Eat a salad at every meal - I buy bags of pre-washed greens and arugula for easy, fast salads. I also keep a jar of delicious homemade salad dressing in the fridge, which helps a lot. And salads aren't just for dinner or lunch; I am a big fan of salad with breakfast, whether it's a true breakfast salad or a simple pile of arugula next to a veggie omelet.
  • Substitute raw vegetables for crackers, pita, tortillas, and other breadsUse leafy greens as wraps for tacos, sandwiches, etc. instead of tortillas or pita. 
  • Don't forget frozen vegetables! - While we may idealize that box of fresh, leafy greens straight from the farm, but don't overlook the humble frozen veggies. They are often frozen right at the farm, picked at their peak, and personally I think that certain vegetables (peas especially) taste great from the freezer. And they are always good for soups, scrambles, and pasta — how many times have I realized I could dump a whole bag of frozen spinach into soup? I keep several bags of frozen veggies (spinach, artichoke hearts, etc.) in the freezer for those nights/weeks when I just haven't made it to the store/market so I can mix some veggies in with pantry staples (rice, pasta, quinoa, etc.)

Information adapted from an online article found HERE
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