Do you eat enough vegetables?
I experience (along with not eating enough protein) that eating enough vegetables is challenging. It’s not that I don’t like them – I do! But, I get tired of eating them. And, they are not as easy to keep and have as a grab and go snack or meal like a handful of nuts or a piece of fruit. But, that can change and is more mindset than reality.
This is # 3 of my series about the mistakes we all make when trying to get to our healthy weight: not eating enough vegetables.
And it is a mistake!
Research shows that boosting your vegetable intake can support weight loss. Veggies are rich in fiber, which promotes healthy blood-sugar levels, gut health, and feeling fuller longer. And, when we eat vegetables we support our digestive system and as a result poop more regular.
Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale, cabbage, bok choy, and collard greens are particularly nutritious options that can help reduce inflammation and support various aspects of your health. While they can be a great snack, they also make a great salad, side dish and main meal as a stir fry.
This Maple Glazed Brussel Sproutsrecipe is simple and delicious, and this Sprouting Broccoli Salad will convert even the most veggie-phobic person to a fan. Your target goal for non-starchy and cruciferous vegetables is 5-10 servings daily, and more is better! One serving means 1/2 cup cooked or 1 cup raw vegetables.
Complement these veggies with slow low carbs. Slow-absorbing, low-sugar-impact carbohydrates keep you full longer. One serving would be 1 cup of fruit or 1/2 cup of other slow low carbs such as lentils, quinoa, and butternut squash and can be added to any salad or served as a side. Aim for 1-2 servings of slow low carbs at every meal.
Some people do better with one serving at lunch and up to two for dinner, and find that they sleep better with more healthy carbs in the evening. That’s because healthy carbs can help shut down your stress hormone, cortisol. And, who doesn’t want a good night’s sleep!? Yes, please!!!
So go for it – as I will too – and add more veggies to your daily meals and snacks. Together we will celebrate the New Year getting to and sticking with our healthy weight!
To our health, beauty and as the sign in my kitchen reads for your New Year mantra:
“EAT YOUR VEGGIES.”
Let’s age powerfully in 2024. Sounds good to me!
nourish. move. meditate.