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Archive for August, 2015

Watch me eat more vegetables

Print off this chart and put it on your fridge for tips about what to get on your next excursion to the grocery store.

We know vegetables are good for us, its a mindset we ought to cultivate and celebrate.  Everyone from your mama, grandma, or Home Ec teacher has told you but somehow its easier to grab a bag of chips, or pizza when were hungry. And veggies are not sexy right?  You are not going to see a sexy supermodel chowing on a bunch of broccoli. tots

I recently presented to Husch Blackwell for Health Fitness Corp. on Delicious Vegetables and wanted to include some highlights here. According to a 2009, the Centers for Disease Control and Prevention (CDC) analysis showed that only about one-fourth of adults in the US consume vegetables three or more times per day.  We have an opportunity to do better, and our health depends on it:

  • Fiber in vegetables may help you feel full longer!  This is a huge benefit to you if you are always hungry and wanting to watch your waistline.
  • Naturally low in calories, sugar, and fat!  Yes,  even the higher sugar content vegetables and fruits are way better than a candy bar or low fat potato chip.
  • Be Healthy, reduce healthcare costs!  More nutrients from vegetables are associated with reduced blood pressure, less bone loss, and decreased risk of cardiovascular disease, certain types of cancer.

One of the most common vegetable myths is starchy vegetables like, potatoes and corn, are fattening.  Wrong!  You’ve often heard to eat a rainbow of colors.  The reasons why?  We get different types of nutrients and phytochemicals from different fruits and vegetables.  Your meals, snacks, and soups, pastas, and casseroles become much more interesting and exciting when you eat a variety of flavors and textures, and include spices and seasonings to wake up your vegetables.  Want to improve your variety?  Include more non – starchy  veggies in your diet.

Non – Starchy Vegetables (Superstars*)

Artichoke Broccoli* Cucumber Mushrooms (all kinds) Rutabaga Swiss chard
Asparagus* Brussels sprouts* Eggplant Okra Sauerkraut Tomatoes*
Baby corn Cabbage* (green, bok choy, Chinese, red) Greens* (collard, kale, lettuce, mustard, turnip) Onions* Soybean sprouts Tomatoes, canned
Bamboo shoots Carrots* Garlic* Pea pods Spinach Tomato/
Vegetable Juice
Beans (green, wax, Italian) Cauliflower* Kohlrabi Peppers, bell* (all varieties) Squash, spaghetti, zucchini Turnips
Beets Celery Leeks Radishes Sugar snap peas Water chesnuts

My weekend indulgence is going to be kabobs, and a Mediterranean salad with lots of fat olives.  What about you?