5 Tips to Glorious Greens and Amped up Veggie Consumption

In honor of St. Patrick's Day, and my aversion to green beer, I IMG_0210_copy_copywanted to share a little about how I "greenify" my plate every day.   Don't look too closely at our family St. Patrick's day photo -- that is indeed a hotdog in my son's hand. (Please don't judge...it was a festival and quite sadly...the only  kid friendly option)

Our current food guide pyramid recommends 5 servings of fruit / vegetables per day.  While I wish I could get 5 servings in my picky 6 year old, personally, I think that's WAY short of a healthy dose -- Dark greens especially are rich in vitamins A, C, E and K, many of the B-vitamins, fiber, iron, magnesium, potassium and calcium and low in carbohydrates, sodium, cholesterol and calories.  

One of my very first recommendations for clients almost regardless of the ailment is "DOUBLE YOUR GREENS".  Eating plenty of greens will help fight inflammation, which is the ultimate source of nearly every health problem.  They also help to prevent osteoporosis, cancer, heart disease, vision deterioration, and birth defects, and they can help lower cholesterol, regulate digestion, and because of they're low glycemic index and caloric load, they are great for diabetes and weight management.  But to be most effective, they need to be eaten in large quantities.


Needless to say, I try to double that government recommendation IMG_9592every day, and I almost always do.   Here's how I do it:

1) I always start the day well on my way with 2-3 servings in my smoothie:

2 cups spinach or supergreens
1/2 cup berries
10 oz water or almond milk or coconut water
1 T chia seeds
1 tsp maca powder
2 T aloe juice

2) Mid-morning I often scramble an egg with leftover veggies from the night before and 1-2 cups of spinach.  If I'm short on time, it's a piece of fruit and some nuts, or some previously chopped raw veggies and hummus.

3) For lunch, it's either leftovers from dinner, or I often have IMG_9916leftover salad (I make a giant salad at the beginning of the week to help save time and then I can just spoon it out as needed).  For my salads, I just use what I have on hand which is almost always super greens, tomatos, peppers, pepperocini, mushrooms, red onion, mixed roasted nuts (I make a giant jar to have on hand once every few weeks), olives, roasted or pickled beets if I have them, and if I'm getting frisky, a little goat cheese.  

Or, I'll make lettuce wraps and put some leftover grilled chicken and veggies in there.

4) Late afternoon, I may have a clementine and some nuts or more raw veggies depending how hungry I am.

IMG_9197_copy

5) For dinner, my plate is always 1/2 vegetables, no matter what, without fail.  If I make a crock-pot, I make sure it's at least 1/2 vegetables.   I often make a cauliflower fried rice that is probably 90% vegetables.

Sometimes I have that leftover salad with grilled chicken or shrimp
on top.  
I often roast a HUGE pan of veggies at the beginning of the week so we can eat off that for several days.  Usually that includes my new all-time favorite, brussel sprouts.  IMG_8926Other great roasting options are asparagus, broccoli, cauliflower, onion, mushroom, peppers, beets, and sweet potatoes.


When I put food on my plate, or plan my meal, I find it helpful to think
VEGETABLE FIRST!  And then I plan the meal around what vegetables are going to take up 1/2 my plate.  


Besides thinking "veggies at EVERY meal", here are some other tips to help get extra veggies in every day:IMG_9923

1) Join a CSA or have a box of veggies delivered every week. You
won't want to waste anything so you'll make sure they are eaten!


2) Put your veggies on the top shelf of the fridge instead of the crisper so they don't get forgotten!

3) Chop all your veggies as soon as you get home from the store and store in mason jars so they are more tempting to grab and go. Also, if everything is chopped the day you buy it, it saves time and cooking is a breeze.

4) Whatever you're cooking, add LOTS of veggies. Crock-pot? IMG_9324Double the veggies you usually use. Eggs in the am? Make them 1/2 veggies in a scramble and you can use 2 cups of spinach and it cooks down to next to nothing. Tacos? Think outside the box and make them veggie tacos or better yet, lettuce wraps but put veggies inside too! Cauliflower rice? Add tons of veggies. 

5) Frozen is better than nothing. I always have a few things of frozen veggies on hand just in case!

Try doubling your veggies for a month and let me know how you feel in the comments below!  And sign up here for my monthly newsletter  
In Health,
Alisa








Leave a comment. I would LOVE to hear from you!

Security Check
Please enter the text below
CaptchaImage
Can't read text above? Try another text.
Anonymous
Dec 28, 2017 1:10 am
Anonymous
Being a ingesting friend. Even though many manuals have got consumers in which develop into buddys braid review, he could be nonetheless a specialist. Expect you'll discuss the really like regarding doing some fishing, not necessarily the particular draught beer within your much cooler.
Anonymous
Dec 4, 2017 9:17 pm
Anonymous
It is worth mentioning that this rolex replica high-quality movement equipped with the hot single-crystal silicon gossamer nowadays. Due to omega replicathe light-weight monocrystalline silicon that can not be oxidized, it can avoid the influence of uk replica watches standard temperature fluctuation, magnetic field and atmospheric pressure, prolong the service life of the watch from the superior internal components, and create the Record series of swiss replica watches high cost performance.
Anonymous
Oct 18, 2017 3:24 am
Anonymous
That is really a brilliant article, many cheers for telling Great luck I found out about this particular blog site. http://vagovernmentmatters.org/myomeka/posters/show/865 I really enjoy simply looking at all of your weblogs. Simply wanted to inform you that you have people like me who appreciate your work. Obviously an excellent post. The information that you have provided is very valuable. http://twiki.hll.mpg.de/bin/view/Main/ObatHerbalsKankerHati Just keep publish what you are passionate about, and the readers will visit your blog. http://colivre.net/herbalsejagat/obat-miom Very nice post. I just stumbled upon your website and want to says that I have truly enjoyed searching your weblog posts. Credit http://www.foodspotting.com/guides/165196-obat-batu-empedu This article gives the light in which we can easily view the reality. This can be very nice one and gives indepth information. Gratitude for this excellent article. http://vagovernmentmatters.org/myomeka/posters/show/861
Anonymous
Oct 9, 2017 9:57 pm
Anonymous
the beauty of cheap hair extensions the sister who must love toss the hair, but the length of hair extensions sale the hair fixed, no way to change how to hair extensions online do this time, you need a fashion wig friends, and now the wig is really more and more beautiful and more hair extensions uk realistic, you really Do not want a top?
Anonymous
Sep 27, 2017 4:08 am
Anonymous
You really make it seem so easy with your presentation Professional Essay Writers Online - essaytwist but I find this topic to be actually something which I think I would never understand. It seems too complex and extremely broad for me. I am looking forward for your next post, I will try to get the hang of it!
Anonymous
Aug 29, 2017 2:02 pm
Anonymous
Mmm.. estimable to be here in your report or notify, whatever, I repute I should moreover process strong for my have website want I play some salubrious further updated busy in your location. Put your spouse first
Anonymous
Aug 29, 201711:04 am
Anonymous
On this page you can read my interests, write something special. Make Him go Crazy about You
Anonymous
Aug 29, 2017 9:23 am
Anonymous
There you can download for free, see the first of these data. Single Forever
Anonymous
Aug 18, 2017 5:46 am
Anonymous
I'm just falling in love with your work, mate. If you can give me some medieval art history research paper topics work then I will just be the most happy person in the whole world. Cheers!