Monday, March 28, 2011

Commit 2 Fit | Life Challenge Eight



I apologize for the late post on our LAST week! Can you believe that we made it this far?? You have all done so well!
We are on the home stretch now, so for week eight - the last habit, we are going to add a cup of vegetables to at least two of our meals. Just like last week where we were adding fruits this week we are going to add vegetables.
Why are we going to do this?
  • Vegetables contain several nutrients to help prevent disease and help promote a healthy body
  • Eating vegetables is helpful for losing body fat!
Here is an example of a daily meal pattern:
  1. Protein + carb (shake or bar)
  2. Protein + fruit
  3. Protein + fruit
  4. Protein + veggie
  5. Protein + veggie
  6. Protein
Remember not all vegetables are created equal

Starchy vegetables (higher in carbohydrates - count these in your carb count!)
  • Potatoes
  • Peas
  • Squash
  • Yams
  • Sweet Potatoes
  • Corn
Non-starchy vegetables (choose from this list - these are 'free')
  • Cucumbers
  • colored peppers
  • leafy greens
  • broccoli
  • cauliflower
  • carrots (these are high on the glycemic index - down size your serving)
  • radishes
  • tomatoes
  • asparagus
Make it Happen
  1. Stock up on fresh vegetables that you enjoy. Get enough for one week
  2. Variety of colors!
  3. Cut up several servings of vegetables in advance and store in an airtight container in the refrigerator. This makes it easy to grab a serving quickly, with no preparation
  4. When planning your meals, it might be easiest to 'assign' two meals that you consistently add one cup of vegetables
If you haven't been a vegetable eater - keep this in mind: your tongue will actually crave what you feed it. In the beginning of this week you may feel like are having to force feed yourself the vegetables, but after awhile you will notice that you will crave certain vegetables. Hang in there!
Be sure to send in your points for the last few weeks - Good luck this week!

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