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Ways & Tips To Add More Veggies To Your Diet ;-)

SYSTEM 1 – HABIT BASED!

Habit 5 – Eat 2 – 3 Cups of Veggies at EACH MEAL 😉

Where we have been.

You should have four habits established, you have learned to eat for the right reason, at the correct intervals, learned how to eat just enough, as well as learned to eat mainly unprocessed foods. Currently you should be one week into developing Habit 5, which is eating Eat 2 – 3 Cups of VEGGIES AT EACH MEAL!

A Quick Recap on How and Why this Habit Works

• Vegetables make you feel fuller because they contain high amounts of water and fiber.
• Vegetables are extremely hard to overeat because they are low in calories and as a bonus extremely high in nutrients!
• Vegetables help crowd out and get rid of high calories foods like pasta and chips.

The following are some common answers to questions as well as some tips that will help you develop this habit.

Normally, the first question I get asked is, “Can I replace the vegetables with fruit.”

Listen…Fruit is wonderful, it’s nutrient-dense, however it generally has higher calories and causes spikes in your insulin levels which will cause you to retain more body fat. So…not ideal. That being said, adding one or two pieces of fruit a day to some meals isn’t a terrible idea.

This is especially true if you use fruit to replace desserts and processed foods that you would normally have consumed. Another common thing I suggest is if you’re really struggling with one to two cups of vegetables in the morning, replace one cup of vegetables with fruit. My suggestion and personal favorite is grapefruit. I eat one grapefruit raw almost everyday.

This isn’t really a question, but more of a tip, buy two to three times more veggies than normal. Remember, you are probably consuming twice if not three times as much vegetables as you normally do, you’re going to need it buy two to three times more vegetables at the grocery store. To keep things fresh and exciting I also suggest that you buy one to two different kinds of vegetables that you normally wouldn’t. Try to keep things fresh and exciting.

Also, it’s easy to forget about these extra vegetables and they just lay there and rot. Don’t let that happen. Keep the vegetables on top shelf of your refrigerator so that you will see them and not forget about them. I assume most of the time you put them in one of those two drawers so that they last longer.  Here’s what you do instead, keep them in the store baggies and poke a hole in the bag. They will last just as long and you won’t forget about them and have to toss them.

Now what are you going to do with the drawers? In one drawer place your raw meats that way you keep it separate from your other foods. And then use the other drawer for yogurt, cheese or other items that have longer shelf lives.

Another common question I get is, “What kind of vegetables go well with breakfast?” Eggs are an easy protein that you can blend in with almost any vegetables. You can add peppers, you can add mushrooms, you can add onions, you can pretty much at any vegetable to eggs and it turns out okay. Also, if you need a meal on the go, you can make a frittata with spinach, kale, onions, etc…

Another idea that I implement often is I put spinach into my shakes and smoothies. Yes…the color looks absolutely disgusting but the taste isn’t that bad especially if you use spinach. A lot of people like to put kale into their shakes, I think it tends to be a little bit more bitter. Do what you wish.

Another idea I’ve never tried but I found interesting is putting canned pumpkin into oatmeal,  hot cereals, pancakes, or even yogurt. Supposedly it makes taste better, if you try this let me know.

And, as always sliced fresh tomatoes are always a good option and if you like grape tomatoes you can just eat those by the handful I personally dislike them though.

With that…

The Following are your actions steps.

ACTION STEPS:

Continue Habit 1 – Eat 3 or 4 Meals per day WITHOUT SNACKING!

Continue Habit 2 – Wait 20 – 40 minutes after you feel hungry before you eat

Continue Habit  3 – The Little Bear Rule – Eat Enough, No More, No Less.

Continue Habit 4 – Whole Foods, It’s What’s For Dinner…and the other meals too 😉

Develop and Practice Habit 5 – Eat 2 – 3 Cups of Veggies at Each Meal.

If you would like to review the other habits visit Post One by clicking here. Or coping and pasting this link into your browers https://winstonsalem.justyoufitness.com/2-fat-loss-systems-a-weeks-worth-of-meals/

Make an accountability chart, like the one below, so you can see your progress. If you stick to the habit for an entire day. Mark an X on that day. If you average 90% over the course of two weeks. Then move on to the next habit, which I will share soon :-).

 

Habit Week 1-2	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Eat 3-4 meals without snacking!
Wait 20 – 40 minutes
Eat Enough
Whole Foods
2-3 Cups of Veggies

 

Habit Week 1-2	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Eat 3-4 meals without snacking!
Wait 20 – 40 minutes
Eat Enough
Whole Foods
2-3 Cups of Veggies

 

Go be awesome!

KELLEN LAKE – Now eat your vegetables!