Nicole Fox, RD, MPH

  • Home
  • About
    • Approach
    • About Me
  • Work With Me
    • The Course
    • One on One
  • Member Portal
    • Scheduling
      • New Members
      • Current Members
    • My Chart
  • Blog
  • Contact

You are here: Home / Healthy Eating / Getting Your Greens In as Painlessly as Possible

Getting Your Greens In as Painlessly as Possible

September 20, 2014 Leave a Comment

blog-kale

 

 

 

 

Increasing the Amount of Greens & Water in Your Diet are the Top 2 ways to see quick changes in your health,energy levels,physique & skin.

Transitioning

So, how do you go from eating a side salad with dinner to eating 6 servings of greens a day? Good transition steps include:

1.Add one more serving to your diet every other day than you eat now.

2.Start with more cooked veggies and vegetable soups to aid in digestion. Sometimes increasing the amount of raw greens in your diet too quickly can be hard to digest. Try papaya enzymes with meals

3.GREEN SMOOTHIES: 1x day can get you 3 cups of raw greens that taste delicious and go down easy. Its truly the secret! See Recipe section

4.Don’t get stuck in the broccoli or sauteed spinach rut! You will tire of it. Spend some time looking up recipes online for greens. Better yet, buy a great, easy to use cookbook that focuses on vegetables.

Recommended Fun and Easy Vegetable (Greens Focused) CookBooks:

The Versatile Vegetable by Miranda Barrett

Veganomicon by Isa Chandra Moskowitz & Terry Romero

Green Smoothie Revolution by Victoria Boutenko

 

How to get 5-9 servings in as painlessly as possible

I am sure I am not the first person to tell you that eating your vegetables is the path to good health! Why is it that we all know this and yet it is SO HARD to do?

Did you know that the typical american only reports eating 1.5 servings per day of fruit and vegetables? And this of the 5-9 servings of fruits and vegetables that are recommended by the government. I recommend that we actually keep that number at 9 servings, minimum, and that 5 or 6 of those 9 servings need to be green vegetables.

What exactly is a serving?

A serving of anything leafy and green= 1 cup.
1 cup of lettuce or spinach or kale is really not a lot, measure it some time

A salad can easily have 3 cups of greens in it A serving of anything green but not leafy (broccoli, asparagus) = 1/2 cup
Again, this is not a lot when you look at it. The size of half a tennis ball.

So, if 5 of the 9 servings are green vegetables, what makes up the rest?

I recommend 1 starchy vegetable and 3 fruits, as long as you are not facing candida issues (yeast overgrowth), diabetes or reaching a plateau with your weight loss goals. (If this is you, temporarily cut back to only 1 starchy vegetable serving and 1 fruit and UP YOUR GREENS my friend!)

So to recap, if you dont have those conditions, daily that would be:
5 servings of green vegetables (minimum–more is OK! extra credit!)
1 starchy vegetable
3 fruits

Recommended Starchy Vegetables

Yams/Sweet Potatoes (vs. Regular Potatoes or Parsnips)
Peas (vs Corn)
Beets
Butternut, Kabocha and Acorn Squashes
Carrots

 

 

Filed Under: Healthy Eating, Uncategorized

Leave a Reply Cancel reply

You must be logged in to post a comment.

She is AMAZING.

I hired Nicole to consult and create a menu and diet plan for my Grandmother who had cancer. It was SO helpful to have her assistance. She was so personable,...

Jill-Sutherland-Photographer

Jill S., Photographer | Topanga Canyon,CA

Supportive partner and cheerleader

Nicole was my supportive partner and cheerleader in my recovery – empathetic, encouraging, knowledgeable, and resourceful. As my health specialist she taught me the small flexible steps I could take...

Leslie S., MAPP, M.Ed. | Women's Resilience Coach | San Francisco

Tremendous effect on the quality of care

As a neurologist with over a decade of experience treating patients with chronic migraines, I've learned that many patients underestimate how a poor diet can trigger headaches and other health...

Yafa Minazad, DO | Southern California Neurology Consultants

read more...

Copyright © 2021 · NicoleFox, RD · All Rights Reserved · Disclaimer
Site By: reViveCreativeCo.