5 Easy Tips to Eat More Vegetables

Vegetables are an essential part of a healthy diet, regardless of whether you're trying to lose weight, build muscle, or just generally feel better. They're packed with vitamins, minerals, and other micronutrients, they fill you up, their high fiber content helps regulate your digestive system... but let's face it, they aren't always what comes to mind when you get hit with some hunger pangs or a mid afternoon snack-attack. For some people, the thought of having to eat their vegetables can be downright stomach turning!

Does this look familiar? Colorless broccoli steamed to the point of becoming a soggy, flavorless, textural nightmare? Without some Cheeze Whiz to mask the whole mess, that stuff is pretty hard to get down... SO DON'T EAT IT! Your mom isn't standing over you threatening to withhold desert, so why subject yourself to that? Instead, here are some tips for working vegetables in to your diet in ways that you might actually enjoy instead of merely tolerating:

1. Shopping local = shopping fresh
Produce freshness plays a huge factor in taste and nutrient content. Seek out local farm stands or farmer's markets and get your hands on some truly fresh produce; you'll be surprised by how much better the stuff tastes! If it's out of the harvest season where you live, it's definitely worth paying a little bit extra to get your produce from a higher end grocer to get the best quality produce available. Also, learn how to identify when a piece of produce is fresh or not (hint: they should be vibrantly colored and blemish free.)

2. Pre cut your haul
So, you got some good lookin' veggies, but just like that treadmill that's gathering dust in your garage, they won't do you any good if you don't do something with them! You should get in the habit of purchasing some vegetables that can be eaten with no prep at all (carrot sticks, snap peas,) but take the time when you get home from shopping to prep all your other vegetables. Cut your peppers into snack size strips, chop your kale, dice your onions, and store them all in plastic bags or Tupperware containers. That way, you don't need to worry about getting out the cutting board and knives every time you're cooking a meal - you just need to open the fridge and grab what you need!
All chopped n ready!

3. High heat turns veggies into candy!
OK, I exaggerate a bit, but bear with me. For some reason people trying to lose weight assume they need to steam their vegetables. Now, there's nothing wrong with steaming veggies if that's how you like 'em, but they often end up overcooked and flavorless. So, why settle for the bland when you could utilize the culinary magic that is caramelization by roasting or grilling them instead? By hitting your vegetables with high enough heat, the natural sugars undergo a chemical reaction that brings out the sweetness and adds a rich nutty flavor. It also creates a much better texture than steaming.
So, instead of sticking your vegetables in the microwave, coat them with a little bit of melted coconut oil and put 'em in the oven at 425-450 for 10-15 minutes or toss them in olive oil and throw them on a hot grill, cook until tender, season with a bit of salt and pepper, and enjoy. Some of my favorites are roasted carrot sticks (they get SUPER sweet,) grilled asparagus, roasted green beans, and roasted brussel sprouts (yeah... really... don't knock it till you try it!) It may take a little bit more effort and attention than using the microwave, but the payoff is well worth it, I promise!

4. Can't face vegetables head on? Hide 'em!
If you're not yet at the point where you can sit down and put a heap of vegetables on your plate and eat them, you can always hide them in other foods! Throw some diced peppers and onions in an omelet, add a handful of spinach to your post-workout shake, try some cauliflower rice or cauliflower mashed potatoes, or load up a nice meaty chili with some extra tomatoes, peppers, and onions.

5. Still not getting enough veggies? Try a supplement...
While it isn't a replacement for eating vegetables, a green supplement can provide you with some of the vitamins and minerals you'll miss out on if you're not eating enough of the real deal. Especially when traveling or eating out a lot, it can be tough to eat enough vegetables, so give a green supplement a tree. Greens+ is a reputable brand I'd recommend trying out and one that I use on occasion when I know I'm not getting enough green in my life the natural way!
Well guys, I hope this helps you realize that vegetables don't need to be something you fear. Learn how to cook some delicious vegetable dishes and it'll pay off in the mirror and on the scale in time!

Kent McCann, CPT, Pn1

http://www.KentMcCannFitness.com
Kent is a certified personal trainer and nutrition coach, but he hasn't always been in amazing shape... Having grown up as a fat kid, he is in a unique position to relate to and really help those looking to lose weight so they can look and feel their best. For more information on Kent, more easy fitness and nutrition tips, or to contact him about his training services, click the link above!

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