Get your daily dose!

I do not eat perfect and never will (to be honest there is no such thing as perfect eating). That being said I always make sure to eat plenty of servings of fruits and vegetables every day. Not because they are inexpensive, taste delicious and are good for me…because it is EASY! I often hear how difficult it is to eat the recommended amount of fruits and veggies per day (5-9 servings), but I don’t agree! Here are a few example ways to easily get your daily dose:

Day 1:

Breakfast- A large sliced banana on toast with peanut butter (2)

Snack- A handful of cherries and a small palmful of almonds (1)

Lunch- Strir –fry with peppers, onions and sausage-my favorite is tofurky (2)

Snack- A sweet potato (2)

Dinner- Pasta with mashed broccoli (2)

TOTAL servings: 9

Day 2:

Breakfast- Omelet with spinach and chopped tomato (1)

Snack- Broccoli florets and baby carrots dipped in hummus (2)

Lunch- Large salad with a tomato, lettuce, peppers and chopped onion topped with chickpeas (3)

Snack- A bowl of fruit salad with pineapple and mango topped with tofu or yogurt (2)

Dinner- A tuna sandwich mixed with chopped onion and celery (1)

TOTAL servings: 9

Day 3:

Breakfast- Oatmeal with raspberries (1)

Snack- A smoothie with soymilk, a banana, strawberries and some spinach (3)

Lunch- A veggie sandwich with mayo, lettuce, tomato and cucumber and vegetable soup (2)

Snack- An apple (1)

Dinner- Pizza topped with tomato sauce, eggplant and sweet basil (2)

TOTAL servings: 9

These sample menus leave room for additional food with NINE servings of fruits and vegetables each day. Not there yet? Shoot for a smaller goal like 4 or 5 and work your way up.

Re-think your sports drink

Next time you go to grab a sports drink after your workout, think twice! The most important thing after a workout is hydration, which is best from WATER. If weight-loss is a goal from your workouts, you will have to run more than a mile each workout to burn the extra calories if you plan to drink a sports drink afterwards. If you are doing a very challenging workout carbohydrates and electrolytes such as potassium and sodium may also be needed to be replaced. However this can be done through a snack or a meal if you are eating after working out.

(almost 9 teaspoons of sugar in a 20 oz. bottle of Gatorade)

10 ways to add vegetables to foods you already make

It is best to get your kids (and spouses ;) used to the taste and texture of vegetables. However, it will also help lower the caloric content and raise the nutrition content of meals when they are “snuck” into other dishes. Here are some easy ways to add veggies to foods you may already make:

1. Minced broccoli or cauliflower to scrambled eggs.
2. Grated zucchini and carrots to muffins.
3.  Canned pumpkin or butternut squash to pancakes or waffles.
4. Handful of fresh spinach or green blends in any fruit smoothie.
5. Any extra veggies to boring pasta and casserole dishes.
6. Spinach and tomato to grilled cheese sandwiches.
7. Carrot or pepper puree to ground beef before cooking it in hamburgers or meatloaf.
8. Top pizza with a variety of veggies or a layer spinach before adding the sauce and cheese if preferred.
9. Vegetable puree to any soup. (It will give it a great texture of a thicker soup).
10. Carrot or pumpkin puree to chocolate chip cookies.