how to eat your veggies to lose weight: weight loss tips from downsize fitness

Eat Your Veggies!

Eat Your Veggies!THE KEY TO BALANCE IN YOUR DIET

Have you heard…?

Macronutrients… Do you know what they are?

3 Macronutrients Necessary for the Body

You know them!

Today: A Look at Carbohydrates

Carbohydrates are THE primary source of glucose for the body.

The BRAIN and CENTRAL NERVOUS SYSTEMS require a continuously available source of glucose to meet basic energy needs and function optimally.

Without carbohydrates:the brain gets “fuzzy,” you lose concentration, and your entire body’s functioning just slooooows down.

What does this have to do with vegetables?

There are two types of carbohydrates:

The two terms “simple” and “complex” refer to the rate at which the carbohydrate is digested and absorbed in the body.

Complex carbohydrates

Act like “time-released” breakdown of nutrientsProvides increased satiety (feeling of fullness)Stabilizes blood sugarPromotes healthy body composition

The longer it takes for the body to process and use the carbohydrate, the better it is.

Examples: Complex CarbohydratesVegetablesLegumesWhole grains (unprocessed or unrefined):

◦ Wild Rice◦ Quinoa◦ Buckwheat◦ Bulgur◦ Couscous◦ Whole or Rolled Oats

Simple Carbohydrates In contrast, “simple” carbohydrates are the exact opposite:

Digestion/breakdown is fast and short-livedDo not provide the same nutritional benefit Will “spike” blood sugar Cause elevated LDL cholesterol levelsIncrease insulin resistanceOften includes added sugars

Examples: Simple CarbohydratesStore-bought breadPastaWhite RicePackaged OatsCerealsCrackers

Processed and refined foods are the simple carbohydrates that do NOT benefit your body, your health OR your weight loss goals.

An added benefit from Complex Carbs

Dietary Fiber

LESS than 3% of Americans get the adequate amount of daily fiber!

Suggested amount for Men: 38 grams fiber per day

Suggested amount for Women: 25 grams fiber per day

Two types of FiberSoluble & Insoluble

BOTH are critical and play important roles in body and health:Keep you ‘regular’ by moving foods and waste through your digestive systemReduce risks of colon cancerPromotes happy gut healthIncreases overall satiety (feeling full)

The BEST carbohydrates are…

Slow-digestingUnprocessedHigh fiberHighest in nutrientsBetter at controlling daily food intake

The BEST SOURCE of carbohydrates…

Vegetables!

And if you need ONE MORE REASON:

Think back to High School Science class –

Traditional American diets, rich in processed food with little to NO vegetables, create HIGHLY ACIDIC blood. MOST DISEASE THRIVES in highly acidic states!

Eating vegetables at every meal will…

BALANCE the acidity and alkalinity of your bloodPREVENT cancer, disease and bacteria REMOVE toxic waste build up in your digestive systemIMPROVE your overall gut healthSTABILIZE your blood sugarSTRENGTHEN your bonesINCREASE your lean muscle massBURN more calories

Strategies for Success Fresh is best!

BEST way to ensure high quality nutrition, freshness and great taste

Frozen is second best! Most are “flash-frozen” at peak freshness directly after picking

Canned is third option, but least desirable!◦ Good “back-up” option but often lack quality nutrients and taste.◦ Canned in preservatives and sodium to maintain color and consistency ◦ Cans often contain BPA – chemical known to cause cancer – which

leeches into foods while stored

How do I know if I’m getting enough vegetables?

You need:

2-3 servings of vegetables with EVERY MEAL, throughout the day

One serving =

½ cup cooked

1 cup raw Leafy greens 2 cups raw

What’s your pick of vegetables?

How do I prepare my veggies? Raw and/or steamed vegetables are really the BEST way to get full nutritional value from your veggie servings.

Enjoy the taste of vegetables with a little salt, which helps to bring out their natural flavors. Add pepper and/or spices for variety.

Go easy on the oils or butters if you use them at all!

Coating your vegetables with butter and/or cheese is defeating the nutritional value they bring to your meals.

Did you know you can sauté your vegetables in water or chicken broth?

Yes! Much better than oil!

More ideas… Raw vegetables pack and travel well for on-the-go meals.

What vegetables do you enjoy raw?◦ Celery◦ Carrots◦ Cucumbers◦ Tomatoes◦ Broccoli◦ Cauliflower◦ ??

Steam vegetables in advance and portion them out into small containers.

Frozen vegetables are available in microwaveable bags.

Plan your week… Using your list of circled and starred vegetables, use the weekly planner to map out your vegetables at each meal.

When you are at work, which ones are going to be easiest?

When you’re traveling, or in-between places, which veggies are most portable?

Use the meal planner to plan your vegetable servings….

Remember: You want 2-3 servings at each meal.

One serving = ½ cup cooked or 1 cup raw or 2 cups leafy greens

Think through your preparation times:

When do you do your shopping?

Set some time aside when you come home with groceries to wash and cut your vegetables for the next couple of days.

Place them in Ziploc baggies or small containers for easy grab-n-go.

Try something new… When you have a little extra time, try a new vegetable recipe!

You might find something you really like, and can add to your vegetable variety!

Bottom line for weight loss and health:

Carbohydrates should be as COMPLEX as possible (unrefined and unprocessed).

The BEST SOURCE of complex carbohydrates are VEGETABLES.

Vegetables provide critical nutrition, necessary fiber, and fight disease.

Veggies are not limited to salads or just at dinner.

You need 2-3 servings of vegetables every time you eat.