GREENS

GREENS, GREENS, AND MORE GREENS!

Time management and procrastination sure have gotten the best of me this week! I got to thinking as I sat down to write this blog today why that may have been. I wonder if it’s because vegetables are my LEAST favorite! That’s right, LEAST favorite. I am definitely getting better about a higher daily intake of vegetables, but I still struggle and have to really think it out and plan my vegetable intake for the day.

Why do I want to focus on my vegetables so much? Well, veggies are nutritional powerhouses and according to Precision Nutrition…

“They contain essential vitamins and minerals along with phytochemicals (plant chemicals) and antioxidants. They're the foundation of every high-quality, health-promoting diet.

In fact, if we had to recommend just one thing that would dramatically reduce your risk of chronic disease and help you shed fat, eating at least five servings of veggies per day would be it.”

And, on top of that…

“Our bodies regulate appetite, in part, based on the volume of food. Our stomachs have stretch receptors that sense how much stuff is in there, and our intestinal tract knows when it's full of fiber and water.

Veggies and fruits have a lot of nutrients and a lot of volume (from fiber and water), but they don't have a lot of calories. 

When you eat more vegetables, you can eat more food, with more valuable nutrients. You feel fuller, healthier, and more energetic. And you still get lean.

Sweet!”

Don’t procrastinate like me! Just jump right in and get started today! Just make a fist, and that is one serving! Choose some of the great choices listed below and go for it!

·     broccoli

·     cauliflower

·     carrots

·     eggplant

·     cucumber

·     large tomato or cherry tomatoes

·     sweet potato

·     onion

·     leafy greens

·     green, red, or yellow pepper

·     mushrooms

·     zucchini / summer squash

·     butternut squash or pumpkin

·     green beans

·     sweet or snow peas

·     beets

·     parsnips

·     Brussels sprouts

·     cabbage (e.g. red cabbage, Napa cabbage, etc.)

Although I struggle with vegetables, some ways I have incorporated them into my life that work for me are ways like…

·         Spinach/Greens mix with mushrooms, broccoli, tomatoes in an egg omelet in the morning (breakfast is hardest for me)

o   Spinach/Greens mix usually has spinach, some type of chard (swiss/green…etc), kale, and other leafy greens

·         Spinach/Greens mix in a Super Shake (2 fist size greens, 2 handfuls of frozen berries, water and vanilla protein powder)

·         Grilled asparagus, zucchini, tomatoes with a little olive oil, salt, pepper and lemon juice to taste.

·         Sautéed mushrooms and grape tomatoes cooked on the stove top.

**Stay tuned for next time when we discuss more about WHAT to eat…AND DON’T FORGET YOUR 2 SUPER HABITS… Eat slowly and stop at 80% Full!**

Please feel free to email me with any questions regarding nutrition and/or exercise!

Hayley Jones, BS, CSCS, PN1

hjones@mvhospital.net