How to increase vegetable intake in your diet

June 18, 2021

How to increase vegetable intake in your diet

Eating more vegetables is easier said than done when you don’t know where to start, right? The #1 request I get from my clients is for recipes. Below I’m sharing five ways to increase vegetable intake in your diet.


Doubling or tripling the number of vegetables, legumes, nuts and seeds you eat will have an incredible benefit on your blood sugar levels, your satiety and your moods, not to mention your belly fat. 


Here are a few examples of ways to easily  increase vegetables in your diet:


🥕 Start your day with a green smoothie: Choose a liquid like coconut water, water, nut milk and add 2 cups of greens (kale, spinach, romaine, wild greens, collard greens or a combination), add ½ cup berries, 2 Tbsp. nut butter and some protein powder (pea protein or hydrolyzed beef protein or whey if you can tolerate milk protein). Blend and drink to your heart’s content. Do this for two weeks and see if something hasn’t shifted for you.


🥗 Choose a large salad to go with your lunch and dinner or make this your meal: Add greens, beans like garbanzo, quinoa or brown rice, tomatoes, carrots, cucumbers, shredded beets or zucchini in a bowl.  Add some grilled meat or nuts and seeds and top with your favorite vinegar and oil dressing.


🥦 Choose four vegetables you’d like to eat in a meal: Chop or shred them and saute them in avocado oil, ghee or olive oil. Season with coconut aminos and eat as part of your meal. 


🍠 Take some root vegetables like sweet potatoes, parsnips, carrots, beets and celery root or turnips and drizzle some olive oil and sea salt on them. Roast for 30 minutes at 375 F. Eat this as part of any meal with grilled meat or beans.


🥘 Saute onion, carrot, celery, add some bone or vegetable broth. Add some root vegetables. Cook for 15 min on medium until the vegetables are soft. Add any other vegetable of your choice (bok choy, cabbage, spinach, mushrooms, green beans, etc.). Cook for an additional 10 minutes, season with any spice of your choice and use fresh chopped herbs like cilantro, basil, oregano liberally for a fresh homemade taste. 
    

The benefit of eating vegetables every day and in liberal quantities will not only show up around your waist, but it will change your microbiome, which is the heart of immune health, decrease your incidence of chronic illness and will clear your most stubborn symptoms. Give it a try!


👉🏼 I invite you to download my free pdf “8 Hormone Hacks to Lose Belly Fat Without Starving Yourself”.

 

Stay tuned to the rest of the upcoming emails where I will dissect each of the hacks for you.


I also invite you to schedule a free 15 minute discovery call with me to discuss how this applies to you and whether you would like to work with me either one-on-one or in a group setting.

If you know of anyone who can benefit from this information, please feel free to share it with them. 

 

Thank you for your interest and trust in me and the work that I do. ⁣

In wellness,⁣
Monica⁣




Leave a comment

Comments will be approved before showing up.


Also in The Nourished News

Sleep Strategies
Sleep Strategies

August 11, 2021

When we can’t sleep our bodies cannot grow and repair and this can lead to illness and even death.

Continue Reading

Oatmeal is not the answer
Oatmeal is not the answer

July 26, 2021

Changing your breakfast can lead you to a different way to experience your morning: Full of energy that will last you longer than 4 hours and can carry you seamlessly until lunch. I would like to show you four different types of breakfasts you could have that will transform your morning and eventually, your life. 

Continue Reading

Know your Blood Sugar Numbers
Know your Blood Sugar Numbers

July 24, 2021

One way to decrease belly fat that your doctor won’t tell you about..

Continue Reading