Cut Up Veggies and Fruits for Week's Menu
Most Americans don't get the daily recommended serving of fruits and vegetables (3-4 Servings/Day). A serving = a piece of fruit (an apple, banana, pear, etc.) or a cup of vegetables, or think in "handfuls", a handful of fruit or a handful of veggies. Because it takes roughly 21 days to create a new habit, try committing to adding 1 daily serving for 21 days straight. Veggies and Fruits are carbs - the GOOD kind (not starchy, refined, white carbs that make us sick, bloated and tired) and our bodies are fueled by carbs. Fruits and veggies are ideal sources of carbs to not only fuel our day, but fuel our exercise because they are so nutrient-dense and fill us up ore than other foods. Just be careful not to overload on fruit and neglect veggies due to the natural sugar content in fruit. Fruits and veggies have also been shown to protect against many cancers, heart disease, upper-respiratory illnesses and aid in regular "internal" movement due to their slow-digesting fiber content to help keep us regular (happy day!). The anti-oxidants in fruits and veggies are also beneficial for our skin - clearer and more radiant!
My Top 10 Tips To Incorporate or Add 1 Daily Serving of Fruits and Veggies:
1. Start With Breakfast - Just like by exercising in the morning, starting your day with veggies will help set the tone for a healthy day, leading you to choose other healthy habits throughout the day.
2. Blend It Up! - Make it easy and toss your greens and fruit in a blender for a delicious smoothie. See my Smoothie Recipes for ideas - http://inspiredbyfitness.net/recipe_category/shakes_smoothies/
3. Raw Is Best - Veggies lose nutrients when cooked, especially when overcooked, which most restaurants do. Nosh on some crunchy, fresh, raw veggies for a snack or to clean your teeth after a meal.
4. Challenge Yourself To Add Color From Brightly Colored Fruits and Veggies at Each Meal - The Brighter The Color, The Better It Is! Try adding a colorful veggie or fruit to each meal for 21 days.
5. Stick With Your Top 3 Favorites - Not so much into the variety of veggies available? No problem, pick your top 2-3 and stick with them and have fun incorporating every day for 21 days.
6. Try A New Fruit or Veggie Each Week - Expand your horizons, and your palette and commit to trying just 1 new veggie or fruit each week and incorporate to your meals.
7. Make It A Friends & Family Affair - Get your friends and family involved for support and have fun with seeing how many fruits and veggies you can try, add and exchange recipes and ideas with.
8. Replace a Sugary or Sweet Snack With Fruit - Have a sweet tooth? Try reaching for a piece of fruit or even a sweeter veggie like sugar snap peas or carrots in place of your regular snack.
9. Meatless Monday - Give your wallet a break and try Menu Planning for Meatless Monday for a 3 weeks, or 1 month.
10. Perhaps the most important Tip, Have FUN With It. Your waistline, your skin and your overall health will thank you!