I am not naturally a veggie lover. But I know I feel better when I eat more of them. I also noticed recently that if I eat veggies with breakfast in the morning, it seems to be easier to keep eating them during the day. Momentum, I guess. My favorite breakfast these days is a couple of scrambled eggs with some chopped sweet peppers and spinach. Yum...
7/13/14 12:56 P
One of the things that helped me up and keep up my fruit and veggie intake has been surfing Pinterest for new recipes and when I find something that looks amazing I'm excited to try it out, then if I love it I start to crave it and want to make it more often and before I know it my grocery cart is full of fruits and veggies more than anything else! I keep searching and pinning new ones because I've found if I keep changing things up and trying something new it helps me keep it up longer than if I get bored. I've really enjoyed a lot of the "rainbow" type recipes they are so colorful and that helps you get a better variety too! This way I'm really enjoying them, it makes it exciting and fun, and it's creating new habits and new faves to go back to. If I don't enjoy it I won't keep it long term, so that's key for me. Plus it makes me feel like I'm eating gourmet or something from a fancy chef! LOL It feels special!
7/12/14 7:26 P
Russell, good to hear from you. Veggies are the key to losing weight. After having a congestive heart failure I have learned this. Fresh or frozen as canned have too much sodium for my diet.
Fruits and veggies are the densest sources of vitamins, and nutrients. I aim for 10 servings a day, and you should pre-plan your day, instead of hoping you'll remember to eat more veggies.
My favorite way to get veggie is to cook up some chicken, and then boil 4-5 servings of different veggies in the broth, dice the chicken, and the vegetables soak up some of the broth. This gives the veggies a meaty flavor. I drink the little bit of broth also. Most frozen bags of veggies are about 5 servings, and cans are 3.5, so 2 bags, or 3 cans gets you to 10 servings a day. Try veggie omelettes ( whole eggs, or egg whites ), with black olives, mushrooms, onion, green peppers etc. or have 1/2 an avocado, or melon, or slices of tomato.
If all else fails, just cook up some veggies on the side.
The biggest benefit of veggies for me though is volume. Ten servings of vegetables is about 5 cups. If 5 cups is going to fill me up, is it better to eat 5 cups of green beans, or 5 cups of Beefaroni? With the same volume of food, I can get 1/5th of the calories, and feel full while still in range.
Fitness Minutes: (7,591)
7/12/14 12:05 A
I love veggies, so have no excuse not to eat them. I had realized too that I needed to get back into eating veggies and fruits, so I had started about a week ago and have kept my goal of 9 servings a day. Summer time is the best time for so many veggies and fruit. I love summer squash, blueberries and bing cherries! Yum! I've read it takes 11 days to make a habit, so I've got a few more to go and I should be good to go!
Fitness Minutes: (2,154)
33 7/11/14 5:36 P
I love veggies but when I eat too many I can't go to the bathroom.
Fitness Minutes: (25,436)
7/11/14 9:35 A
As for me, I really notice the effect of eating 8 to 10 at least ! servings of fruits and veggies per day. My energy is higher, my skin is brighter and less dry, I can eat lots without going overboard on fat and calories, I dont have stomach issues, I use the toilet easily ( smooth moves ) without laxitives 2 or 3 times daily & I havent had a cold in over a year, however I attribute that to eating garlic everyday ! If those effects aren't enough to make eating them important I dont know why I love them so much, because they are also delicious I guess. However I do like junk food too, sweets , chips , crackers , soda , burgers , pizza , tacos. I just try to get in as many healthy options in a day as I can and I'm not as hungry for the junk, and that is another effect or benefit as I would call it !
Have more fruits and veggies and soon you will feel the effect too !
Fitness Minutes: (66,125)
7/10/14 10:23 P
Learned to love veggies a few years ago, and now eat a substantial amount daily. We go to farmers markets on the weekend to stock up (we have a year-round one, though in the winter you're pretty much down to hearty stuff like kale and sweet potatoes in terms of local veg), and supplement from the supermarket (fresh or frozen, depending on the season). We're getting to my favorite time of year, when the farmer's markets are just overflowing with super fresh local vegetables... not to mention fresh fruits and berries (peach season! yay!).
Fitness Minutes: (1,256)
808 7/10/14 3:41 P
Thats great!!! All I had for my fruit/veggie intake was 1 banana... its so bad, I used to have veggies with everything, I really need to focus on getting in more veggies. I love veggies too!!! Yummyyyy
Fitness Minutes: (33,420)
7/10/14 12:58 A
I found a great way to get 17-servings of whole-food, zero calories, veggies and fruit daily, at $1.50 a day. Best of all, you don't even have to like eating veggies to get these many servings.
My family are finding out great effects these many servings of veggies and fruit would do for us. In less than a month, my 23-year old no longer suffer allergies. My husband no longer has heart-burns. Now they even like eating veggies and drink more water.
I would like to share this great info with you.
Fitness Minutes: (18,443)
7/9/14 12:25 P
I've seen chia seeds and have been curious. I already really like seeds and make a great flatbread with sesame seeds. I definitely will give them a whirl at some point.
7/9/14 12:11 P
You can break down vegetables to use every part. Scrub them well first (always a good idea), but when you peel, save the peelings. When you put them in plain water with a little salt, cook until they are pretty much mush and then strain the broth - vegetable stock! Even the papery outer skin of onions makes your broth a nice golden color.
Or take the really clean peelings (but not the papery onions skins) and shred them up, pack them together (if they won't pack, toss them with some beaten egg-white and sesame seeds - or other seeds) and make flat mounds of veggies that you can then dry in a very slow oven (200-250 degrees F). Let them dry into crunchy wafers.
If you soak some chia seeds in a little water first, you can add the peelings to that. Chia seeds make great crackers all by themselves.
After you've peeled the veggies, you use the main body of the vegetable for whatever - and freeze what's left over for making soup - minestrone, for example. Just get a collection going. If there are any greens at all attached to the veggies, use them in a stir fry or just chop up and put in a salad.
Any of the above can be ground up in a smoothie, too, with fruit (skip the onions and garlic, though...)
Then, after you've used your cooked veggies, if you have any left over, mash them or chop them fine and add them to a batter for fritters. I've made savory cookies with leftover veggies and included parmesan cheese.... that's similar to a cracker.
Edited by: ALGEBRAGIRL at: 7/9/2014 (12:18)
Fitness Minutes: (18,443)
7/9/14 11:44 A
I've been upping mine. I really hope it does something for my persistent fatigue one of these days.
Fitness Minutes: (1,256)
808 7/9/14 10:07 A
Wow thats awesome Queen! Great way to incorporate veggies and fruits into your everyday lifestyle and meals!
I like veggies and try to have at least 5 servings a day, but I haven't seen the results you all have. In reading over this thread, I think I need to add quinoa or brown rice. Will be trying more this way. Thanks!
Fitness Minutes: (104,667)
1,484 7/7/14 12:24 P
Vegetables are so important. Reaching my goal weight has been very difficult for me because I often forget how delicious they can be. Yesterday, I batch cooked a quinoa salad with sautéed snap peas, mushrooms, onions, olive oil, and tomatoes with a side of lentils. That will be my lunch every day at work this week. I’ve decided to return to eating at least three servings a day, and I can’t wait until my skin starts to reflect my return to a cleaner diet.
Smoothies are another great way to get those servings in. For dinner tonight, I’m going to make a smoothie with plain Greek yogurt, 100 calories’ worth of carrots, and watermelon. I’m also adding some honey to make it really taste like a treat!
I enjoy almost all veggies, I like fruit, too, but veggies even more. When I eat enough veggies, I feel more energetic, and the fiber helps me not have so many cravings. The bright colors make meals look so much more appetizing, too. I buy a lot of fresh veggies, but also make sure I have frozen veggies (and fruits) on hand as well. It takes a little extra work to stock and prepare veggies, I used to be kinda lazy about that, but now I know I'll be glad when I include plenty of them in my menu plan.
"Veggie bowls" are great. I take chunks of onion, cabbage, carrots, whatever is in fridge that sounds good at the moment, and microwave them for five minutes with a small amount of water. Or I put several different raw veggies, usually cucumber, tomato, celery, and sweet onion, in a bowl and add 1 T. of light olive oil and some seasoned rice vinegar. I add other salad ingredients like beans or cheese, but often skip greens. Of course, I do make salads w/greens, but these "veggie bowls" without the greens have become a favorite part of my meal plan. It helps to have a food processor that makes quick work of chopping and slicing.
Veggies always got such a bad rap...like they were bad-tasting medicine. Not true...they are yummy!
Fitness Minutes: (1,207)
1,172 7/6/14 7:33 P
I like to eat a lot of veggie since they fill me up and I can go for longer periods without feeling hungry - which is otherwise more like the munchies. You know where you start to crave bad stuff?
I like most vegetables but it wasn't always this way. It started when I got a juicer; Now I make my own vegetable juice like beets, carrots & celery or tomatoes, cucumbers & pepper combos.
I try to plan one or two vegetarian meals per week. Eggplant parmigian is a favorite; stuffed mushrooms are too. It could be omelets/fritattas, or bean & cheese burritos, or a huge dinner salad. Meatless chili sand spaghetti have already been mentioned. Even a simple melted cheese sandwich with tomatoes, spinach, and yellow bell peppers, sautéed. And I love vegetable based soups with a sandwich or hummus dip and crackers or pita chips.
I just had a quinoa dish with bell peppers, beans, & corn that was drizzled with olive oil and a citrus dressing. Simple and good.
Most important aspect I have learned from eating vegetables is it allows you to reach peak nutrition quicker which will cause you to consume less daily calories or be able to maintain a lower body weight as a result. While it's important to note my result are under the influence of no artificial sweeteners, very little added sugar and no grains. , I have noticed days I have 10-15 servings of vegetables I naturally consume 500 less total daily calories from days I consume 5-10 servings. The few days I tracked zero to 4 servings of vegetables, almost always tracked 1000 more calories per day before being totally satisfied with no hunger issues. At this time these are all weight loss days while I am loosing weight. However eventually I will reach my ideal weight and it will probably be necessary for me to include at least 6 servings of vegetables everyday for weight maintenance. If the idea is to eat naturally, no hunger issues at normal body weight, then vegetables is probably most important of all food groups.
Yes veggies make a difference in how I feel. I like adding veggies to soups, and I like to make a vegetable curry with coconut milk, serve with brown rice and sprinkle with cashews. Great way to use up a TON of vegetables.
Fitness Minutes: (47,031)
7/5/14 6:47 P
Without a doubt, increased fruit & veggie consumption - more specifically the veggies - has made the utmost difference this time, not only in general health but in losing weight and keeping it off.
I am stunned at how much of a difference it makes. I'm convinced that most people really can't conceive what a difference it makes. I know I certainly didn't, and I hated 'em as a kid - only ate them to get to desert. I wish I had known this 10 yrs ago.
Everyday, a quart sized freezer slide lock bag crammed with: green zucchini, yellow crooked neck squash, red & orange bell peppers, hot house cukes and sugar snap peas. Sometimes sliced slightly nuked yams.
No matter if I am eating on plan or not, no matter what additional fruits, berries, meats, dairy or whatever else I'm eating, I make sure to get that bag in. If you dump it out, it fills to nearly overflowing an 8x8 Pyrex dish (looks kind of daunting that way - lol). Occasionally, I'll stick it under the broiler w/ some butter spray and parm cheese, but usually, I just eat it raw.
While driving home....while on the computer....whenever. It's the one thing I allow myself to mindlessly eat. And if you are a stress eater, having a bag at the ready is perfect.
Side benefit: I rarely get colds or sick, and my hair and skin look better. I am a believer in the power of veggies!
7/5/14 12:36 P
Summer is a great time to buy delicious veggies. Not only do they taste good but they fill you up!
Fitness Minutes: (62,071)
7/5/14 10:33 A
I love the summer months because we can by fresh veggies and fruit from our local market. We not only do out bodies good but we help to keep pur farmers in business. It's a win win situation all around!
Fitness Minutes: (798)
60 7/4/14 8:04 P
Veggies and fruits will help you in so many ways, you just have no idea. I have SEVERE food allergies, so every bite counts. last month I started upping my veggie intake and started my cycle 3 days early! LOL My daughter who does not eat near the veggies I do rarely has a cycle (and is very worrying!) and when I was not eating as well my cycles were irregular vs how regular they are when I eat veggies.
I also tend to eat a lot of green veggies (mostly broccoli due to my allergies) which are high in iron and calcium, 2 very important things!
An easy lunch or dinner for me which is low in calorie is 5 oz ground chicken, 2 cups veggies (either broccoli or california blend), 1 medium sweet potato along with 1 tsp olive oil and your favorite spices.
fry the potatoes in oil first until they start browning nicely, then add the ground chicken. While all that is cooking, cook the veggies in the microwave or on the stove top, after cooked through, chop finely. After chicken/potatoes are cooked through, add veggies. Add your favorite spices as you go along (if you use dry spices add them earlier), then enjoy! :)
it's quick, pretty, and very flavorful! Enjoy!
7/4/14 10:59 A
I fix eggs (free-range) for breakfast almost every morning, and add various fresh veggies (onions, peppers [green, yellow, red], spinach, celery, carrots, or frozen mixed veggie blends)to make it a little different each day.
Fitness Minutes: (74,443)
3,293 7/4/14 5:10 A
I find it easy to get 4-5, but really I need 7-8 to feel great.
This is the best time of year to add more to your diet, while everything is fresh, available and cheap. You should consider having a garden next year if you can--when you grow things yourself, it is hard to let them go to waste.
Going to second the use of veggies in breakfast foods! Love an egg white omelette with a ton of mixed veggies, breakfast tacos with egg whites and salsa on whole what tortillas, poached eggs with spinach or egg whites tossed with raw spinach, halved grape tomatoes, avocado and veggie sausage. Mmmm...
Veggies are my "comfort food". I wasn't allowed any (no fibre) for a while, and you wouldn't believe just how much I craved them. Going without them for so long also caused some unexpected nutritional deficiencies, which made me feel horrible.
When I had my last surgery and the hospital had me on no veggies (again, no fibre allowed), the very first thing I went for when I got home was brussels sprouts and asparagus.
On my recent vacation, the vast majority of restaurants seem to think that peas and carrots were the only vegetables in existence (or iceberg lettuce with a couple of shreds of carrot) --- I had brought a cooler, so stocked up on veggies at the grocery stores.
I ABSOLUTELY feel different when I eat a lot of veggies...and instead of thinking boring, steamed ...I go grilled, sautéed, stir fried, and roasted. The more you incorporate them and play with different ways of preparing them, the more you experience a whole range of flavors. I was introduced to KIMCHI and the art of making Korean side dishes. I enjoy lots of color and so many frozen veggies come in medleys...making them even more appetizing. And the more I include veggies, the less I crave processed food.
7/3/14 11:51 A
@Tish125 - don't neglect the importance of frozen veggies - just as nutritionally sound as fresh, less likely to go bad before you've a chance to eat them.
Bags go on sale often in grocery store, so it's a great time to stock up on your favourites.
I double or triple the amount of veggies called for in almost every recipe I try. I also like using veggies as a substitute for pasta in recipes. Spaghetti squash instead of spaghetti is an easy and tasty one. I have also heard suggested using steamed spinach as a base instead of pasta though I haven't had a chance to try that out yet. I like to make giant salads too. I weigh out 3 servings (about 255g) of bagged lettuce and add dressing and about 4oz of rotisserie chicken breast or turkey meatballs. That can be super filling :)
Fitness Minutes: (85,939)
8,044 7/3/14 11:31 A
I love to grill my veggies and I can add in a few that I normally don't eat in with the ones that I do. my normal is broccoli, cauliflower, sugar peas, carrots. But I sometimes will add zucchini, summer squash, brussel sprouts. Use little olive oil, no salt garlic herb blend, and low sodium season salt. mix well, put on sprayed foil on grill.
I love veggies and I eat many of them each week. Veggies fill me up and make me feel healthier! I am considering a green drink but I have not decided to use it yet because I actually like the crunch of real veggies!
Fitness Minutes: (1,256)
808 7/3/14 7:47 A
Earlier this year my mother gave me a harsh reality, she told me I had gained alot of weight over the past couple years to the point where I looked like a different person. That really hit me hard, and that day at work I ditched my unhealthy packed lunch, went to the cafe and made a salad with all these greens. I was never against veggies, but I never focused on how important they were. I really enjoyed that salad, I still have the picture I took of my salad that day
Edited by: NSKYLINE115 at: 7/3/2014 (07:47)
Fitness Minutes: (15,476)
7/3/14 5:58 A
I'm also a believer in the veggie based morning smoothie. I have 3 servings of veggies in my first meal of the day. Most days for lunch I'm having salad and we love our veggies at dinner too. There are so many essential nutrients you get when you eat a large variety of vegetables - how can you NOT feel more energetic? And they are filling, so you have less room in your stomach for things that may be more calorie dense and less nutritious.
7/2/14 10:57 P
Absolutely, veggies really make a difference. I especially find that if I eat veggies in the morning with some protein, I am not nearly as hungry that day. I love to make veggies with a poached egg. Some of my fav breakfasts: Sweet Potato, Onion, Japanese eggplant, and Red Jalapeño hash with a poached egg OR Toasted Multigrain English Muffin, a little avocado, sauté spinach topped with a poached egg and sprinkle chopped pepper or 1/2oz. low fat feta cheese on top. These veggie breakfasts really curb the appetite. I like to make quinoa with veggies. I'll prepare it ahead and keep it in the fridge, so i can just grab it already made for lunch. Quinoa is a great protein and fiber rich w/added veggies its a great meal. I use lemon with a drizzle of extra virgin olive oil and either mint, parsley, cilantro chopped into it for added flavor. Glad you are enjoying veggies. Uou look young in your photo - so it is really great that you are learning to eat healthy now. Smart Girl!!! It is a lifestyle and will serve you well for the rest of your life!!!! You Rock!!!
Edited by: DSTENORE at: 7/2/2014 (23:04)
Fitness Minutes: (24,670)
2,640 7/2/14 10:46 A
GKRISTOLA: I just found out that if you put fresh spinach in the freezer, it chops up beautifully to slip into soups, sauces, smoothies, whatever. I had recently frozen a whole big box of fresh spinach so it wouldn't go to waste when we went out of town, and started trying to figure out what to do with it. I ran my chopping knife through it and it practically crumbled (before it very quickly defrosted). It was perfect to hide in spaghetti sauce, as my kids sometimes fight against spinach on principle.
I try and eat vegetables and/or fruit at every meal and snack. Vegetables make me feel awesome!
My breakfast smoothie has
1/2 cup frozen strawberries 1/3 cup each frozen blueberries and raspberries 1/2 banana 1/2 cup beet root 3 cups spinach 1/2 avocado 2 raw pastured eggs
That's something like 18g fiber right there!
Edited by: JUSTEATREALFOOD at: 7/2/2014 (10:30)
Fitness Minutes: (1,256)
808 7/2/14 9:57 A
TISH I'm so glad this post inspired you to incorporate more veggies, good luck!! PSCHIAVONE2, thanks for sharing your recipes, that sounds really good!! When I was more aware of veggies I was like wow i'm eating so much vegetables, but now I cant get enough. I started by making a spinach and kale bean soup (http://allrecipes.com/Recipe/Bean-Soup-Wi th-Kale/) This recipe only uses Kale, but I mix spinach in with it. Now I use that recipe as a 'detox' soup, its delicious, filling and super healthy. If your not a soup person, or get sick of it, you can drain it a bit and put it over rice, its very yummy. I also love roasted vegetables, especially asparagus and brocolli. Simply spray or coat with olive oil, salt and pepper, pop it in the oven and there ya go! I really like raosted veggies over wild rice and salmon, its so good.
Edited by: NSKYLINE115 at: 7/2/2014 (09:58)
7/2/14 9:32 A
Trying really hard to make sure I eat lots of veggies. I am really trying hard to eat those that are higher in iron like Spinach. When I eat it on an almost daily basis I have more energy and feel so much better. Anyone have any ideas on how to incorporate spinach into more recipes would be great.
Fitness Minutes: (13,280)
7/2/14 9:27 A
Two things I like to do is steam my broccoli and them spray with extra virgin olive oil, pour some lemon juice on them and salt and pepper to taste. Let chill in the refrigerator. Now you have a vegetable salad that is ready when you are. I do the same with Asparagus, but I also add fresh grape tomatoes, blue cheese crumbles, and some fresh ribbon cut basil. Sorry I don't know how to spell that in French.
Fitness Minutes: (10,472)
7/2/14 9:18 A
I hardly ever eat my veggies, but thanks to your post will try harder for the next 2 weeks to see a difference. Good luck to us! carrots, zucchini and lettuce/spinach are prob the only veggies in my fridge right now...will eat then go to grocery store! Any recipe ideas or do you eat them mostly fresh?
Fitness Minutes: (1,256)
808 7/2/14 6:56 A
I know veggies and greens are super important for your body. I had a month where I made sure to eat atleast 4-5 portions of veggies, to the point where I pooped green (TMI much? lol) I felt great! It felt like my system was just in tune, my BM were consistently healthy, I slept awasome, my energy was awesome, I was more focused.... This was also a couple months ago, and I fell off the horse and I can feel it, i'm slowing but surely getting back into my health habits. So far I have slowly increased my water intake again, ditching the processed foods and eating out.... my next thing is to get veggies back into my life! My body felt great when I was incorporating veggies everyday, anyone else strictly make sure they get lots of veggies everyday? If so do you feel the difference from when you were not eating your vegetables?
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