I’m not one for titles, so the following little tune shall remain nameless. For now, let’s just call it…Vegetables! 🤣
Vegetables are tasty,
Vegetables are great;
Vegetables are healthy,
Pile’m on your plate!
Eat ’em raw, eat ’em cooked…
Both are totally fine!
Eat ’em cold, eat ’em hot…
Eat veggies all the time!
I’d like to believe that once you get this rolling off your tongue, someone’s bound to catch you singing or rapping it, and you both will then be SO excited about eating veggies!
Now that I’ve gotten this silliness out of my system, let’s just cut to the chase for this week’s healthy [weight loss] challenge:
Make Vegetables Abundant in Your Diet!
Vegetables are rich in vitamins, minerals, fiber, and phytonutrients. These nutrients play roles in boosting the health of your cardiovascular system, regulating blood sugars, strengthening your immune system, supporting a healthy gut… and so much more!
If you’ve been messing around with the “diet game” for a long time, your heart and intestines may not be the first thing you think of when your main priority is to lose weight. But I suggest this is where you begin to make the shift in your mindset!
As you will see currently on my website, I point out that too much weight on the body is a sign of things not going right inside. The body is an extraordinarily complex organism that is not based only on “calories in – calories out.” If you are most familiar with counting calories – and deep down know that you hate it, and struggle with it – I say, then stop it. The energy balance thing is just one aspect of getting your body to settle at a healthy weight. Providing it with the proper nutrients – fuel – is another.
Take this challenge for the week – and onward – to feel exactly what I mean. Notice the impact vegetables can make in your life! For this week’s challenge, establish a daily goal. Giving yourself something specific to work toward will help with defining whether or not you have achieved it. But rather than leave the goal number up to you, I’m going to go ahead and choose it for you. For this week’s healthy challenge:
Incorporate three cups of vegetables into each day.
Be advised: in the long-run, counting is not the main objective when it comes to eating well, but I tend to recommend counting as a tool when just getting started with something new. So if you want to slice up a whole carrot for a salad, measure those slices; measure the lettuce. All this measurement is for, really, is to show you how much is right for your body. Hey, you might find three cups was not enough for you for the day. And that’s totally fine! This is where you begin to discover what is right for YOUR body!
Here are some tips I encourage you to keep in mind when selecting your veggies:
- Fresh is best
- Frozen vegetables are fine, so long as they do not include other additives (i.e. sauces with sodium and/or sugar added)
- Eat a variety
You’ll hit your 3-cup-a-day goal easily by including veggies in each meal – that includes breakfast – and as snacks. Take note, 2 cups of raw, leafy greens such as spinach or romaine lettuce, counts as 1 cup of veg. And no matter how you love to eat your veggies: raw, cooked, or blended into a smoothie, sauce or soup – they all count!
PS. Take this challenge an extra step further: share it with your social network, or someone you care about who would appreciate a little nudge. A healthy world is a fabulous world!
PPS. Like this challenge? Want more? Enter your name and email below to receive challenges like this, and other writings that are designed to educate, inspire and move you to live willfully healthy.