How to Eat More Veggies
We all know that we're supposed to eat our greens.
But do you actually eat 5-7 fruits and vegetables per day?
Is the only vegetable you've eaten the sauce on your pizza or an onion on a burger?
Most of us don’t understand all of the amazing benefits that vegetables provide or better yet, how to even get our veggies into our daily diet.
Eating vegetables isn't just a way to be healthy and maintain a happy weight; it's a way to take your cellular functioning, your endocrine system, your digestive system, your nervous system, and your brain function to the next level.
5 good reasons to eat more Veggies.
1. Veggies help you effortlessly maintain your happy weight.
A body overloaded with toxins is sluggish and stores more body fat. Our livers are natural detoxifiers, which remove toxins from the body. This process requires carotenoids and sulfur-containing compounds found in broccoli, cabbage, cauliflower, and kale. Veggies also contain natural fiber, an important nutrient found only in plant food that aids in digestion. Fiber slow down the rate in which sugar is absorbed into your bloodstream. This is important so you aren't hungry 24/7. Finally, if you are eating in such a way that you are fueling your body with essential foods (like vegetables and whole foods), you’ll crowd out cravings for processed foods and you will absolutely lose weight. There is no question about it.
2. Greens help your immune system do its job.
The mucus membranes found in the nose, mouth, ears, vagina, and small intestine are one of the body's primary defense systems. By secreting mucus, they help clear bacteria and other pathogens from the body. If the mucus membranes are disrupted, unwanted pathogens can enter the body and cause colds, flu, infections, and more. The mucus membranes are repaired with foods that contain carotenoids such as spinach, dandelion greens, broccoli, carrots, yellow bell peppers, papaya, and mango. Medicinal mushrooms like maitake, reishi, cordyceps, and shiitake help to activate natural killer cells to quickly fight off an infection. Eat plants so your immune system can do its job.
3. Plants decrease bloat—and support overall GI health.
The polyphenols found in some plants inhibit the growth of bad bacteria. Polyphenols from berries, pomegranate, apples, grapes, and spinach have been shown to support the proliferation of good bacteria. When the gut microbiome is full of good bacteria (and few bad bacteria), it supports the removal of toxins from the body, improved thyroid function, hormonal balance, and help breaks down fiber in legumes so you don't get gassy.
4. Greens give you energy.
Studies show that energy could be created from light and chlorophyll. Chlorophyll is the green pigment in plants. So step into the sunshine, grab a green drink, and you'll feel invigorated.
5. Phytonutrients will make you smarter.
Phytonutrients—in particular curcumin (found in turmeric), capsaicin (found in red pepper), epigallocatechin gallate (found in green tea), and resveratrol (found in grapes)—have been shown to enhance cognition, increase mental agility and promoting a faster and more resilient brain.
5 Easy Ways to Get More Greens Into Your Day.
1. Green powder
Start your morning with an organic greens powder mixed into water or in a smoothie.
2. Smoothies
The ultimate way to disguise vegetables. Add ½ cup of frozen cauliflower to a berry smoothie paired with a protein powder. The cauliflower makes the smoothie extra creamy without a taste. Cauliflower helps with liver detoxification. You can also add a handful of spinach, kale, or dandelion greens to the smoothie or another serving of greens powder.
3. Green juice
Not all juices are sugar bombs. Look for a green vegetable juice with minimal fruit sugar content (usually 100 calories per serving). While I don’t like to condone calorie counting, using this number will ensure the fruit sugar content will be minimal. Or better still, make sure the fruit is at least fourth or later in the ingredient list. Remember, the farther down the ingredient list, the less of the ingredient used.
4. Blended soups
Making homemade vegetable soups is almost as easy as a smoothie. Even the most novice cook can create something. Dice ½ onion, add to a saucepan with 2 tablespoons of olive oil and 2 cups of one vegetable (like peas, zucchini, or cauliflower), then add 1 liter of vegetable stock. Cook for 10 minutes or until vegetables are soft. Pour soup into a blender and puree. Season with salt and lemon. Serve in a bowl.
5. Vegetable crudités plate
Add radish, tomatoes, carrots, cucumber, and sugar snap peas to a plate. Serve with a dipping sauce of olive oil and sea salt, or hummus.
Looking for more ways to get your greens in and incorporate healthier eating habits? Sign up for a free strategy call with Jessica here or join our mailing list for regular free tips by emailing jessica@loyowellness.com.
Jessica Kishpaugh is a Certified Holistic Nutritionist & Life Coach and owner of LoYo Wellness in Bergen County NJ (www.loyowellness.com). Jessica specializes in healthy weight loss, intuitive eating, recovering from emotional eating, stress reduction and mindfulness. For your FREE nutrition breakthrough call, schedule a consultation here.