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Aim for about 7 servings of vegetables EVERY DAY

Welcome to Week 2 of 52 Healthy Habits 2021 Edition!  

Keep drinking your water every day! If you need to just focus on your water habit then stick with that habit until your ready to move onto the next habit. 

Speaking of the next healthy habit... Fill Half of Every Plate with Vegetables!

Instead of tracking calories, carbs, protein, etc... just focus on filling half of your plate with vegetables at EVERY MEAL. Vegetables will fill you up with nutrient dense calories without packing on the pounds. They are full of vitamins, minerals, phytonutrients, antioxidants, fiber, and water. 

When you plan your meals, start with the veggies FIRST. Then the protein and healthy fats. 

I can hear you now, "I don't like vegetables!". I'm sure there are a few vegetables that you do like. Start with those few, then once you get into the habit of eating them at every meal, then branch out and try something new. Bok Choy is a healthy green vegetables that is easy to add to a stir-fry or roasted veggies and doesn't have much flavor, but is full of nutrients.

It's really hard to get fat just from eating vegetables (unless you are loading up those veggies with butter, extra olive oil, or any other kind of dressing or cheese sauce). 

Here is a sample day's menu that meets the seven servings of vegetables and three servings of fruit.

*Breakfast: Carrot cake smoothie: banana, rolled oats, frozen spinach, 1 whole carrot, 1 oz chopped walnuts, 1-2 dates (or 1 tbsp maple syrup) to sweeten, and almond milk. (a sprinkle of cinnamon and a splash of vanilla extract are great additions too!)
*Lunch: Vegetable Barley Soup or Vegetable Black Bean Chili with an apple
*Snack: Celery with peanut butter (or any nut butter you like)
*Dinner: Salmon with roasted veggies (I love roasted broccoli, cauliflower and butternut squash but you can roast pretty much any and all veggies!)
*Dessert: Greek yogurt with berries

Smoothies are my favorite breakfast to get in a whole bunch of fruit and veggies all-in-one meal, but if you don't like smoothies then omelets are a great way to throw in veggies. Spinach, mushroom, broccoli omelet. Or just scramble eggs and throw in some veggies like green peppers, onions and mushrooms. 

Green vegetables are packed with immune-boosting nutrients so try to make sure your adding in those greens. I know carrots and celery are an easy and tasty vegetable for many, but arugula, spinach,  zucchini, and broccoli are loaded with amazing health benefits. 
 

Here are a few more simple tips to start adding in more greens to your daily diet:

  • Add one green vegetable to each meal; spinach to your omelet, broccoli to your chicken at lunch, and arugula salad with your dinner. 
  • Sneak them into your smoothie (one of my fav ways to eat my greens! blend it up with fruit and you don't even know it's in there), throw some in with your spaghetti sauce or mix it in with stir-fry. You can even sneak them into desserts like brownies and muffins. 
  • Try a new green vegetable each month. Never had Bok Choy? It's really yummy sauteed in coconut oil and thrown into a stir-fry. Pick one each month to try and you'll find lots of new ways to cook it and new recipes to add to your healthy recipes arsenal. 
  • Make a large salad. Salad is one of the easiest ways to get in lots of greens. You can eat a large bowl of salad for few calories but will fill you up. Just watch out for those high calorie "extras". 

Need some inspiration? Check out some yummy and healthy smoothie recipes I saved on Pinterest, or some healthy salad recipes. 

Reply to this email or post in our Facebook Group with any questions you have and I will gladly help.


This week's email is sponsored by the following.**This email contains affiliate links and I will be compensated if you make a purchase after clicking on my links.


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Carrie A Groff

Your Accountability Partner and 52 Healthy Habits Coach
carriegroff@gmail.com


P.S. Don't forget to share in our Facebook Group

P.S.S. Did you know that it actually takes an average of 66 days to form a habit (not the social media 21 days statistic) and some habits take even longer! There was a study done for 84 days and the quickest forming habit did only take 20 days, which was drinking a glass of water after getting up, but other habits like eating a piece of fruit with lunch took twice as long; and the habit of 50 sit-ups after morning coffee was a habit that one participant couldn't form even after 84 days. Walking for 10 minutes after breakfast turned into a habit for another participant after 50 days. 

Previous Healthy Habits:


Week 1: Drink Your Water!
 
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