James Cipriani
Cutting Edge Personal Training
You Haven't Been Eating Your Vegetables!
December 4, 2009
You don’t eat enough vegetables. I know, because it's rare that I meet a person that does. If there was one diet principle that people can instantly employ and reap the rewards it would be this. Add more vegetables to your daily diet and you’ll immediately start noticing the improvements to your health, performance and body composition. And while you are at it, add a little fruit in there, as well. It’s a healthy and nutritious way to satisfy that need for sweets (cause we all know how important it is that we eliminate nearly all other sugars).
"Okay Jim...you say I need to add some vegetables to my diet. How much?"
It's recommended that we eat 6-10 fruits and vegetables a day. The actual average of fruits and veggies eaten each day is just 2.
You heard me right.....JUST 2! This is sad!!!
This may seem a little excessive to the individual who is getting the standard two servings a day. And it may seem a little unrealistic. But it's not that tough to get more fruits and veggies in each day. All you have to do is be conscious, committed, and prepared.
Here are some super simple tips to get you started:
1) Pre-chop and have them ready or spring the extra few quarters and buy them pre-chopped
The number one rule in following a good nutrition plan is "Be Prepared!" I like to pick 2 days a week and use them for food preparation. Food usually stays pretty fresh for 3 days. So I utilize Sunday and Wednesday to get things ready. I pre-cook my chicken and, if I have to, I pre-chop my veggies. But there's nothing wrong with not wanting to go through the hassle. If you want to buy them pre-chopped go ahead. It's much better for you than not eating them.
2) Pre-pack them and take them with you
I get my food ready and throw them into serving sized plastic containers and bags. This way I can just grab and go! So load up a plastic baggie or container with your pre-chopped veggies and bring them to work.
3) Add real fruit to your protein shake
I think where most people go wrong is that they DON'T eat enough vegetables. When I sited above that most people only have 2 servings a day, most of that is in the form of fruit. I don't like to see people overeat on fruit. As much as fruits are healthy and loaded with vitamins, minerals, and nutrients, they are also laden with sugar (fructose). So where I do think that everyone should have a 1-2 servings of fruit a day, they shouldn't make those 6-10 recommend servings mostly fruit.
And I like nothern fruits more than tropical ones. They tend to have more fiber, less sugar, and higher in antioxidants. Pick things like berries, apples, and citrus fruits (not that having a banana is against any rules). An easy addition is add some fresh blueberries, raspberries or blackberries to your protein shake or even a yogurt. It's that simple!
Stay Tuned!!!
A great way to provide your body with the nutritional foundation you need each day is with whole food based supplements. Those who have been following my Nutrition Blog know that I am trying out a new brand of supplement that is ready to explode in the public venue. One of their products is a meal replacement powder that has the equivalent of 2 servings of vegetables and 1 serving of fruit in each packet. I am almost done with my beta test (through my own use and some of my very dedicated inner circle). Stay tuned! If things keep going as well as they have been, I will be going public with a very heavy promotion for this company.
And NO...I am not making any money through this. My mission has always been to provide the most important and usable health and fitness information to my friends, clients, customers, and followers. Not promoting this company seems so far to be something that would not be holding true to such a mission.
Be sure to eat your vegetables and use the above tips. Let me know how they help you out or send me some of your own tips that we can share with our health and fitness community.