Are You Confused About Calories? Join the Club

Calories in, calories out. Right? 

Well, sort of.

It's more than a math problem. Despite the popular adage, fueling our bodies is not exactly like filling a gas tank. It's a little more complicated than that. 

When you take in more calories/energy than you expend you gain weight and when you take in fewer calories/energy than you expend, you lose weight. This is the law of thermodynamics. We just don't always know exactly how much we are taking in and how much we are burning.

Are calories important? Yes. If you have never tracked your calories before, it can be helpful to track for a few days to get an estimate of what you are taking in. It's a good starting point. Do most people need to track every morsel they consume for the rest of their lives? I say no. 

Why not? 

First of all, it is all a guessing game. Well, a guess-timate game. 

HOW MANY CALORIES DO I NEED?

How many calories should you eat to lose weight? Again, it depends. There are formulas and online calculators that can help you get in the ballpark. This is a great weight loss calorie calculator from Precision Nutrition. It considers all the important factors like current weight, age, height, sex, activity level. It is still an estimate. 

And if you tell the calculator you want to lose 40 pounds in 2 months it will probably give you some unrealistic number of calories to consume, because it is an internet calculator and not a real coach. An online calculator doesn't know what a realistic, sustainable weight loss goal looks like, it just calculates the numbers. Numbers in, numbers out. 

Let's assume you have a realistic, sustainable weight loss goal to lose two pounds a week over the next 15 weeks. You want to lose 30-40 pounds over the next four to five months. You plug in your numbers and get a calorie goal for each day. Great, you're on the right track. 

DO I NEED TO WEIGH AND MEASURE FOOD?

You open up a MyFitnessPal account and start entering in the foods you eat. There is another issue. Are you weighing everything? Are you measuring out the serving sizes? Was that banana a small banana or a medium banana? How many ounces of chicken was in that salad? Was it cooked in oil or butter? How much? Did you enter that coffee creamer? What were the ingredients in that 1/2 cupcake you ate at your co-worker's party?

Now, you can get close if you weigh and measure, which I think is a fine solution for a short-term. Is it sustainable to weigh and measure everything you eat for the rest of your life? Probably not. You might just drive yourself crazy first. 

Once you weigh and measure for a few days you might start to get an idea what a 1/2 cup looks like, what 4 oz of chicken is and what a tablespoon of peanut butter look like (Wait? It's not a heaping oversized spoon? Darn it.). This is great. You are starting to educate yourself on what proper portions look like and it can be a long term tool that will serve you for years to come.

AM I CALCULATING AN EXACT CALORIE COUNT?

Unfortunately, still no. The calories listed on packages can legally be up to 20% inaccurate. So even if the package says 100 calories, it may be 120. Why is that? Well it is hard for food producers and restaurants to know the exact calorie count in foods. There are so many factors that can affect it: soil and growing conditions, ripeness at time of harvest, animals' diets and storage length. Different batches of of both natural and processed foods can vary in their exact contents. One test can't accurately predict all future lots. Calories for natural foods listed in databases are averages. 

So, in short, it's complicated. But wait...there's more.

DO I ABSORB ALL THE CALORIES I EAT?

We don't necessarily absorb all the calories we consume. Preparation and cooking time can change the nutrient content and individuals absorb calories uniquely and not necessarily the same each time. 

And the metabolism is adaptive. Your body adapts and your calorie needs change. 

We haven't even talked about calories out. Again, a giant guessing game. That calories burned number on your treadmill or your FitBit? Even when heart-rate is factored in it is a big fat guess that may be over-estimated. 

So calories in, calories out as a long term sustainable game plan may be an exercise in futility. 

DO I NEED TO TRACK CALORIES?

Am I telling you all of this to frustrate you? Should you throw your MyFitnessPal against the wall? We often want to try to control something that is simply out of our control. You can drive yourself crazy and still not get the results you want. The good news is that we don't have enter every calorie consumed into an app for the rest of our lives. 

Calorie counting, weighing and measuring at the beginning of your journey or when you want to get back on track can be a tool to give you an estimate of where you are starting. That can be beneficial.

Some people like tracking because it gives them accountability. They know that if they eat something they have to enter it in a food journal or app, so it helps them stop and consider what they are eating. Great. A food log can be a good thing when used properly, as a journal to review your daily food choices and how they make you feel.

Other people get obsessive about tracking and it takes over their lives (raises hand). Not great. Find the middle ground that works for you. 

If counting calories is not the solution, what is? How can I be mindful of what I eat? How can I make sure I am in a calorie deficit when trying to lose weight? Or get enough calories when I am trying to put on muscle?

PORTION SIZES

I like Precision Nutrition's method for determining portion sizes

FOR MEN

• 2 palms of protein dense foods with each meal
• 2 fists of vegetables with each meal
• 2 cupped hands of carb dense foods with most meals
• 2 entire thumbs of fat dense foods with most meals

FOR WOMEN

• 1 palm of protein dense foods with each meal
• 1 fist of vegetables with each meal;
• 1 cupped hand of carb dense foods with most meals
• 1 entire thumb of fat dense foods with most meals

It's a great starting point, but It's just that, a starting point. If you start to incorporate the hand method of portion sizes, you may need to adjust. If you find that you are very hungry 30 minutes after eating or if you are extremely active, you may need a little more. If you feel stuffed and haven't been as active, maybe a little less. Your needs will always be individual. Pay attention to results and adjust as needed. It's a common sense system that works and doesn't feel like punishment.

When you eat a casserole, obviously, the hand method doesn't work. You can easily eat a thumb-size portion of avocado or almonds (fats), but how do you eat two thumbs of eggs? Does bacon count as a protein or a fat? All good questions. Just remember that it is not meant to be another strict rule to follow, but a general guideline to give you an idea of where to start. You adjust in a way that makes sense to you, then monitor results. If you are lost, consider hiring a nutrition coach to help you on your path. 

GETTING STARTED

Eat slowly and pay attention to your your body's hunger and fullness cues. I wrote a post on mindful eating that may be helpful. (Spoiler alert: for one, put away your cell phone at the dinner table.) Keep a food journal if it helps you better evaluate what you are eating and how certain foods make you feel. 

We sometimes over complicate things. As a starting point, let's work to eat mostly whole, minimally processed foods from nature, while maintaining proper portions. Over time, once this becomes part of your daily habits, along with regular exercise and movement, your weight will most likely reflect your healthy lifestyle. 

I don't mean to oversimplify things either. Our bodies are complicated and each of us is different. We all have individual needs, preferences and lifestyles. Aim to find that sweet spot of sanity and sustainability. What habits can you sustain for the rest of your life? You can start by keeping paying attention to food quality, portion sizes and hunger cues and adjust as needed.

If you love counting calories and it works for you and your lifestyle, then great. I would not advise you to stop doing anything that benefits you as an individual.

It's just that if you are pulling out your hair counting calories, and you're not seeing the results you desire, just know it doesn't have to be that way. You can live a healthy, balanced life and never count a calorie again. 

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? My nutrition and lifestyle coaching program begins in June, get on the list for a big pre-sale discount. 

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Lea

Coach Lea

The Problem with Cheat Meals and What to Do Instead

I know I've been writing a lot about nutrition lately. It's because I recently finished my Precision Nutrition Sports and Exercise certification. I am discovering that I have this passion to help people with their nutrition. 

THE PROBLEM WITH CHEAT MEALS AND WHAT YOU SHOULD DO INSTEAD

I don't have a problem with adding calorie surplus days, or even indulgence days, I just don't like to call them cheat days. 

Cheat implies it isn't part of the plan. You cheat on your diet. Diets are flawed. You can't cheat on your lifestyle. You may say it's just semantics whether we call it a cheat day or an indulgence day but getting into the right mindset is paramount to success. Psychology is a big part of what is holding people back from reaching their goals. 

When you make a commitment to long term permanent lifestyle changes then there is no more cheating. I prefer indulgence meals or calorie surplus days. 

The reason that calorie surplus days are recommended is if you spend a lot of time in a calorie deficit (consuming less calories than your body needs for maintenance in order to lose weight) your body may down-regulate your metabolism in order to compensate. Your body is smart. When it realizes that that you are consistently taking in less food, it assumes that there is less food available and it adjusts so it doesn't need as much food to live. 

Adding an occasional higher calorie day that meets or exceeds your daily calorie requirements sends the signal to your body that you are not starving and it's ok to keep that metabolism revving. There's no rule that that these higher calorie days have to be junk food days, it's totally possible to get a calorie surplus on healthy food...but what's the fun in that? Hah. 

Indulgence meals are great for the mental aspect too. If you are usually very calculated about what you eat then it can be a mental and emotional break. I am all about balance, if you decide that you will never eat an unhealthy food again, you are setting yourself up to fail. There is always room for indulgences in your otherwise healthy lifestyle. 

5 TIPS FOR HAVING an indulgent meal while maintaining a healthy balance. 

1. No Guilt. 

Savor it. Enjoy it. No guilt.

2. Plan ahead.

When trying your best to live a healthy lifestyle there will always be occasions when sticking to a healthy meal is not reasonable or sustainable. Do you want to tell your Italian Grandma that you can't have her garlic bread, spaghetti and homemade cannoli? Do you want to bring tupperware of chicken and broccoli to your best friend's wedding reception? I didn't think so.

Food is just as much about connection and joy as it is about nutrition. There will always be holidays, special occasions, celebrations and parties. If we miss out on the social and cultural connections over food, then we are missing out on a big part of health and happiness. Plan your indulgence meals around those celebrations and special occasions so you can have the best of both worlds.  

3. Portion control. 

An indulgence meal should not be a license to binge. Think about proper portions and eat slowly until you are 80% full. You will find that you are satisfied on less food, while still enjoying your indulgence. 

I try to make choices on a continuum. Even if I am at a burger restaurant, I think to myself, how can I make this a little bit healthier? Maybe I'll enjoy that burger with a whole wheat bun instead of white. Maybe I'll skip the fries and order a salad on the side or maybe I'll order the fries, but get a veggie burger or salad. I find that I enjoy it just as much and a little indulgence is all I need. 

If you have red flag foods that you know cause you to overindulge, then choose those foods sparingly or not at all. If you can't open a family size bag of chips without polishing it off, then the right choice for you may be to not open that bag. It's up to you. If you struggle with binging, I recommend working with a Registered Dietitian. 

4. The 80/20 Rule.

I'm not good at math, but I try to make healthy choices 80% of the time and indulgent choices 20%. It's not a hard and fast calculation, but generally speaking it is 1-2 indulgence meals a week with maybe a treat thrown in..

Some people eat a strict healthy diet all week and then let loose on the weekends. I'd just ask you to consider if you are having an indulgence meal, an indulgence day or a whole indulgence weekend, every single weekend. If you decide to have indulgence weekends, that's 2.5 days, 35% of your week. I don't think there should be strict rules about when you and can not have indulgences, but if it is all weekend every weekend from Friday night through Sunday night of junk food, then you might consider how that could affect your goals. 

5. Move on.  

Don't allow an indulgence meal to be a trigger for more poor choices.  Do it, love every second of it, and move on to your next healthy meal. This also means that you shouldn't attempt to exercise twice as long or hard the next day to compensate. 

I always say what you do daily matters more than what you do occasionally. It goes both ways, if you eat healthy foods all week, one indulgent meal will not have a big impact on your results and if you eat junk food all the time, then one salad is not going to make a difference either. 

When you find the balance of healthy foods and indulgent foods that you enjoy you really can have the best of both worlds. Eat foods that make you feel good, that taste good and you enjoy. 

DO YOU EAT CLEAN OR DIRTY?

Do you eat clean? It's impossible to say. It means different things to different people. What I do know is that things go south when we moralize our food choices. You're not bad or dirty if you eat a less-than-healthy food and you're not a perfect angel because you made a healthy choice. In fact, orthorexia is a disorder associated with having an obsession with healthy eating. 

We should aim to eat healthy foods from nature most of the time, but we are not bad people for choosing to eat things occasionally simply because they taste good. 

I believe that there are no inherently good or bad foods. Some foods are good for your health, some foods are good for your soul (like Grandma's cannoli), and that's ok in moderation. 

I've personally struggled with balance and yo-yo weight in my 30s. It wasn't until I let go of labels, rules, diets and guilt that I learned the art of balance. Once I went off diets and adopted health as a long term goal, the weight loss (and more importantly, maintenance) was a natural side effect. 

What's your favorite indulgence meal? Mine is sushi and pizza (not together, silly)

What's your favorite healthy meal? I love spaghetti squash and eggs (Again, not together. Although that may be #strangebutgood)

Need help with your nutrition strategy? Tired of dieting? Want help developing healthy habits while staying sane and balanced? Join my nutrition and lifestyle coaching program today.

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52 Healthy Habits: A Rant on Sugar, Cocaine and Artificial Sweeteners

One thing I love about writing a blog is it that it gives me a chance to air my grievances (even when it isn't Festivus!) to no one in particular and everyone on the internet all at the same time. 

When things bother me, I usually tell my husband, but when I start to notice his eyes glaze over I know it's time to get it out in writing. He even told me once, "You need to blog about that because I stopped listening 10 minutes ago." Hah. At least he's honest. 

I am not usually someone who rants. I usually keep things that bother me bottled up inside until it explodes...like a normal person. Just kidding. 

Last Friday we had a health fair at my corporate marketing job. It was a half day event when speakers came in to educate us with seminars and they served a delicious healthy lunch. It's a great benefit and I usually look forward to hearing speakers on various topics. It gets me out from my cubicle for a few hours and immersed in the world I love, heath and fitness. 

scenes from our healthy lunch - colorful mini peppers.

One of the speakers was a doctor. When you have some letters behind your name and a book under your belt you command a certain amount of respect and authority. Everything started out great. He showed us a sugar cube that equaled four grams of sugar. He taped plastic baggies of these sugar cubes to popular food products that are often marketed as healthy options. That box of organic bran cereal? Six cubes (24 grams of sugar) per serving...and watch out, that serving size is only 3/4 cup. So-called healthy yogurt? As many sugar cubes as a can of Coke. It can be eye-opening for someone who never really thought about hidden added sugars in their diet.

It was a great visual representation of the amount of sugar in processed foods and how, if we don't pay attention, the sugar adds up quickly and can hurt our health and body composition. It is a an important message that most people need to hear, but this is where things went south, in my opinion. 

He then recommended to replace the sugar in our diet with artificial sweeteners (he said he preferred to call them sugar substitutes) and not to eat any foods with more than 2 grams of sugar per serving, and this is where he really lost me....not even fruit.

He suggested that when you are in the produce section of the grocery store to think of bananas and grapes (and sometimes apples) as bad and berries as good. My takeaway from his message was that all sugar is bad and artificial sweeteners are the solution to the sugar problem because they do not spike blood sugar or raise insulin levels. 

He said sugar causes the same reaction in the brain as cocaine. Message received doc, Cocaine bad = Fruit bad. 

Look, I'm no doctor. This guy is clearly educated. He went to medical school and treated cancer patients. I respect that level of commitment and service. I went to a community college and have some personal training and nutrition certs. He obviously is far ahead on the education front. But I have something he has seemed to miss: Common sense, or at least context. 

It is irresponsible to tell the general population that fruit is bad and artificial sweeteners are the solution to the sugar problem. Yes, bananas are high in natural sugars but they are also nutrient-rich and have benefits. Are there better things you could eat? Maybe. But is it the worst choice? Absolutely not. Is natural sugar as bad as cocaine? Let's not be ridiculous. (To be fair, he didn't say that directly.) No matter what your health and fitness goals are, a banana, a cupped handful of grapes or an apple is generally a good, healthy choice for most people.

I like to look at all foods on a continuum. What food choice would be a little bit better? What food choice would be worse? If we are always inching towards making healthier, better choices, we are on the right track. We have to get away from all the all-or-nothing, it's either good or it's bad mentality. 

“NUTRITION INFO

One small-to-medium sized banana (100g) contains about 89 calories, 1.10g protein, 0.33g of fat, 22.84g of carbohydrates, 2.60g of fiber, and 12.23g of sugar.

Bananas are rich in potassium, vitamin C, and manganese.”

We can get into a discussion about high level athletes or physique stage competitors with body composition goals and how eliminating certain foods (temporarily!) can help them meet these aesthetic goals. However, in the context of our health fair, we are talking to office workers who are sedentary for at least eight hours a day looking to improve their lifestyle and eating habits. For general health and weight loss, moderate amounts of fruit is A-ok.

Most people eat a poor diet and a piece of fruit would be an improvement on a daily snack. Herein lies the problem: If you label fruit as bad, and you already know that a Snickers bar is bad, maybe you would just choose the snickers bar because it tastes better. After all, they are both bad, right? Um. No. 

When people start to label food as good or bad it causes all kinds of problems. It can lead to nutrient deficiencies and maybe worse, disordered eating or thinking. Especially when things get labeled as bad that are, in fact, nutritionally beneficial. For health (body and mind) we should aim to eat a wide variety of whole, minimally processed foods that we enjoy, in proper portions.

We are not talking about the nuisances of food intolerances, diabetes or other outliers. My problem is telling a room full of office workers that fruit is a generally a bad choice for them.

Nutrition isn't as hard as the industry would have us believe. It's just that there are so many mixed messages, that people start to get confused. Most people don't need to worry about the possible downside of eating a piece of fruit because they are still drinking soda, eating processed foods or restaurant meals on a regular basis and sleeping five hours a night. Let's work on improving the basics before we start talking about advanced diet strategies. 

On the subject of artificial sweeteners, I don't mind artificial sweeteners...wait for it...in moderation. Like anything else, what you do every day is more important than what you do occasionally. I happen to like the taste of Diet Coke, probably because I drank it most of my adult life. These days, I don't drink it often, but when I am craving a Coke, I go for the diet option. If I preferred the taste of regular Coke I would go that route. It is an occasional indulgence, not an everyday activity. For me, it's no problem.

I don't, however, recommend artificial sweeteners as a solution to your sugar problem. They are probably fine for most people in moderation, but we should be aiming to move towards whole natural foods whenever possible. If the problem is too much sugar, let's fix the problem by reducing added sugar intake (mostly by reducing processed foods), not just band-aid it by replacing all of our sugar intake with artificial sweeteners. 

I am all about balance, finding that sweet spot of sanity and sustainability. What healthy foods do you enjoy eating? Eat more of those. What not-so healthy foods make you feel like crap later? Eat less of those. Learn to tune in to your body's natural signals. If a less-than-healthy (notice I didn't say 'bad') food brings you joy, then definitely enjoy it in moderation without guilt. It sounds overly simplistic, but when nutrition is so far off track, it's exactly what we need: simplicity. 

I'm no smarty pants doctor but if you like bananas, go ahead and eat them. 

For my 52 Healthy habits this week, I encourage you to eat a piece of healthy, natural fruit every day this week, limit added sugars and artificial sweeteners and oh yeah, don't use cocaine. How's that for health advice? Who wants to hire me to speak at their health fair? My presentation will be called 'A Rant on Sugar, Cocaine and Artificial Sweeteners' Hah. 

Seriously. Need help with your nutrition strategy? Tired of dieting? Want help making healthy choices part of your lifestyle while staying sane and balanced? My nutrition and lifestyle coaching program begins in June, get on the list for a big pre-sale discount. 

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Need to catch up on the 52 healthy habits series? 

52 HEALTHY HABITS SERIES

week 1: Early to Rise
week 2: Track calories
week 3: Macro cycling
week 4: Morning pages (journaling)
week 5: Stop the scrolling (reading instead of social media)
week 6: Be a good student (take time for learning) 
week 7: Strength Training 15 minutes per day   
week 8: Eat more protein
week 9: Take a coffee break (break from caffeine)
week 10: Mindful eating
week 11: Create and follow a sleep ritual
week 12: 10 Easy ways to eat more vegetables

Coach Lea

How To Cut Carbs Without Cutting Your Sanity

Let me start by saying that I love carbohydrates. It's my favorite macronutrient. Our bodies need carbs, especially if we are athletes. Who am I to deny my body something it needs. Amiright? 

Food is not just about nutrients and fuel, it is also about enjoyment. We need to find the balance of what we enjoy eating and what is good for our bodies. Let's find the sweet spot of sanity and sustainability. What healthy eating habits can we sustain for the rest of our lives?

If you tell me I can never have a carb again, then we are not friends. That is simply not sustainable for my lifestyle. I want to be healthy, but I also want to enjoy my life. Finding that balance is key. 

How I cut carbs tonight pic.twitter.com/vkpBR7nasF

— Circuit Static (@circuitstatic) April 11, 2017

Cutting carbs is popular on the diet circuit because when we cut carbs we lose water right away and the number goes down on the scale. It isn't magic. In the beginning it is likely water weight. It's great. You look a little leaner, the scale shows a lower number and the button isn't popping off your pants anymore. You probably didn't lose fat, but you lost weight. I get it. It feels good. 

When we cut carbs we also cut calories. If you order a hamburger without the bun, you just cut 150-300 calories from your meal. The calorie deficit is also contributing to your weight loss.

I don't have any issues with limiting carb intake to reach body composition goals, the problem arises when we ignore our bodies feedback and take it too far. Our bodies have a way of telling us what it needs. We just need to get in tune with our bodies to hear these messages. 

Carbohydrates aren't bad. When we demonize foods we end up unbalanced and risk nutrient deficiencies. Our ultimate goal should always be health and balance. That includes a healthy body and mind. We shouldn't stress about any foods.

Our bodies are all different and we have different tolerances to carbohydrates. While some people may thrive on a low carbohydrate diet all the time, others will be grumpy, low energy and...did I mention grumpy? (Raises hand.) It's all about experimenting with carb intake and honestly assessing how you look, feel and perform. If you look, feel and perform your best on a low carb diet, then go for it. If you feel like $hit after day three and your workout sucks, maybe it's time to eat some oatmeal.

We are all individuals and have individual nutrient needs. Just because your friend claims to to have lost 20 pounds and feels great on a low carb diet, doesn't mean your body will react the same way. In turn just because I feel like crap on a low carb diet doesn't mean all my clients will too. As a nutrition coach, it is not about pushing my personal diet strategies on my clients, it is about working with them to establish a protocol that works best for their body. 

The key to achieving all the benefits of a low carb diet without going crazy is in carb quality and carb timing. 

FOCUS ON CARB QUALITY

The first way to cut carbs without cutting sanity is to simply cut out processed carbs. If we limit our carb intake to whole foods we eliminate most of the problems with carbs. Carbs aren't bad in themselves, it just so happens that most processed foods are carbs.

If you first work to eliminate or reduce the white flour, added sugar, salty snacks, most packaged foods, cereal, beer and soda you cut out the carbs that are less than ideal. What's left? Fruit, oatmeal, potatoes, whole grains, vegetables, quinoa and rice as some examples. If you limit processed foods and added sugars, that is probably all the carbs that most people need to cut. Especially athletes.

I am also not saying never to eat a potato chip or slice of pizza again, just that these things should be the exception, not the rule. What you do daily matters more than what you do once in awhile.

CARB TIMING

Once you have already reduced processed carbs from your diet you can take it to the next level with carb timing by consuming most your carbs for the day right before and after your workouts and reducing carb intake on your rest days. This is an effective way to ensure your body gets the carbs it needs to perform well, while reducing the chances that there will be excess calories that lead to fat storage. 

Remember that carbs don't make you fat. Fat doesn't make you fat. Calorie surplus over energy needs is a major factor in fat storage. It's about balance. 

Focus on eating whole nutrient-dense foods in proper portions from a variety of food sources for happy healthy body and mind. 

HOW'S THAT WORKING FOR YOU?

There is a lot of controversy surrounding nutrition and people can have very strong beliefs about their diet approach, the best way to eat healthfully and lose weight. The truth is there is no one best diet. Each of our bodies are different and only we know how our bodies respond to different diet philosophies. The problem only arises when we ignore our body's natural feedback in order to stick to a diet that clearly isn't working for us. The bottom line is that if you can honestly say that you LOOK, FEEL and PERFORM your best, then I'd say keep doing whatever you are doing. 

Me? I'm sticking with healthy carbs. Need help with your nutrition strategy? Tired of dieting? Want help making healthy choices while staying sane and balanced? Join my nutrition and lifestyle coaching program for long term sustainable results.

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Coach Lea

52 Healthy Habits: 10 Easy Ways To Eat More Vegetables

Welcome to the latest edition of 52 healthy habits, when each week I tackle a new healthy habit. Healthy habits are the building blocks of a healthy lifestyle. In this series we look for ways to take small steps forward towards a healthier body and mind. It's not about overhauling our whole lives, it's about tackling one small lifestyle change at a time.

No matter where you are in your fitness journey, from beginner to elite athlete, there is always room for incremental improvements. It's the small things that snowball into big changes. Consistently improving your lifestyle will yield lasting results.

As much controversy that exists around diet and nutrition, one thing that is almost universally agreed upon is that most of us need to eat more vegetables. If you shudder at the thought of choking down soggy steamed squash, I have some better ideas. Vegetables are healthy, convenient and delicious!

This post contains affiliate links. This means if you click on a link and make a purchase, I make a small percentage of the sale with no extra cost to you. No one is getting rich here it just helps with the running (pun intended) of this blog. 

WHY VEGGIES?

Vegetables are high in nutrients and fiber and generally low in calories. They help you feel fuller, longer with less calories. They help fill you up and keep your digestive system healthy. For best results try a variety of multi-colored veggies. Look to add a variety of green, red, orange, purple and yellow vegetables to your diet. It's nearly impossible to overeat vegetables, so next time you're looking for a side dish, a meal or a snack, a vegetable is always a great choice.

10 EASY WAYS EAT MORE VEGETABLES

Add veggies to your eggs

Cut up some peppers, onions, mushrooms and spinach to scramble into your morning eggs. I often prep the vegetables by cutting them up on Sunday for the week, then in the morning, I can just grab a handful and toss into the pan with my eggs. 

Add spinach to your protein shake

An easy, sneaky way to get in a serving of greens is to add a handful of spinach or other leafy greens to your protein shake. When you mix it up with fruit and protein powder you won't even taste it. Think about what other veggies can you add for an anti-oxidant boost. Carrots, celery, cucumbers and beets are all good choices. 

Eat a small spinach salad with every meal

Instead of a side of processed carbs, order or make a salad as a side to your main dish or eat a salad with a lean protein as your meal. You can choose the convenience of pre-washed salad or choose raw spinach that needs washed and cut for a much lower cost. 

Snack on raw veggies

Raw veggies make a great snack. You can chop and wash them yourself to save money or buy them already cut and prepped for convenience. Carrots, broccoli, cauliflower, peppers and celery are all great choices. 

Buy frozen veggies

Frozen vegetables have nearly the same nutrient profile as fresh vegetables. Even if we lose a little in the process, frozen vegetables are still better than not consuming vegetables at all, or say, ordering a pizza. In other words, we do the best we can with what we have. When in a pinch, steamed frozen veggies can be a great option for a quick healthy serving of vegetables.

Add double veggies to a casserole

Casserole dishes are an easy way to sneak in some extra veggies. Just chop and add, or use frozen, you really can't go wrong. Shredded vegetables, like zucchini or summer squash, can be added to your favorite casserole dish without affecting taste or texture.

Dip and spice up

Vegetables don't have to be boring. Uses spices to flavor cooked vegetables. Melt cheese over your broccoli, dip those raw vegetables into a guacamole mixture or make your own Greek yogurt-based dip. 

Make veggie noodles or spaghetti squash

I love spaghetti squash. It is easy to prepare and when you top with pasta sauce and parmesan cheese you may not even realize you're eating a vegetable.

I also love those veggie spiralizers that turn your zucchini, carrots or summer squash into pasta-like noodles.

Join a vegetable co-op

Join a local vegetable co-op to try a variety of fruits and vegetables. You support local farmers while getting an opportunity to try different types of vegetables you normally wouldn't buy. Variety is a huge factor to ensure we are getting all of our vitamin and mineral needs. 

Supplement with powdered greens

Once you added all the whole foods you can in your meals, it may be time to supplement if you still are not meeting your requirements. Whole foods are always better, but a powdered greens supplement can help fill in the nutritional gaps. 

Just try one or two of these suggestions this week to add more vegetables in your diet. I always like to look at a diet as what we can add, rather than what we will take away. If we add vegetables first, we may be less likely to fill up on less-healthy alternatives. 

Are you with me? 

Need to catch up on the 52 healthy habits series? 

52 HEALTHY HABITS SERIES

week 1: Early to Rise
week 2: Track calories
week 3: Macro cycling
week 4: Morning pages (journaling)
week 5: Stop the scrolling (reading instead of social media)
week 6: Be a good student (take time for learning) 
week 7: Strength Training 15 minutes per day   
week 8: Eat more protein
week 9: Take a coffee break (break from caffeine)
week 10: Mindful eating
week 11: Create and follow a sleep ritual

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Coach Lea