The Best Reasons to Load Your Plate with Veggies

One basic way to help you reach our weight-loss goals is to add more vegetables to your daily food plan.  At this point, you may be rolling your eyes, but keep an open mind. Vitamins, minerals and antioxidants fill vegetables.  An added bonus of eating vegetables is their density and reduced calorie totals.  This means you can eat more food for less total calories.

Many vegetables lose their nutrient value and flavor if you over cook them.  Boiling veggies in water can pull out heat and water soluble nutrients such as Vitamin C and some of Vitamin B.  Those nutrients get tossed with the remaining boiling water.  The exception to this rule is the lycopene in tomatoes, and carotene in carrots.  A steamer basket is a great way to retain the vitamins.  Check quick cooking vegetables after 5 minutes.  A quick splash of flavored vinegar, splash of lemon, fresh herbs and sea salt and fresh ground pepper adds delicious flavor.

Another cooking option is sautéing in 1 tsp. coconut oil, sesame oil or extra virgin olive oil with garlic, shallots or fresh or dried herbs.  Roasting in a 400 degree oven gives a different flavor.  I marinate the vegetables with 1 tbsp. oil and balsamic or apple cider vinegar.  Watch carefully when cooking using a high temperature oven, brussel sprouts and onion get a rich dimensional flavor.

Vegetables such as kale (remove spines), and spinach can be added to vitamix-shake for a large vitamin boost.

Vegetables should cover half of your plate at lunch and dinner.  To lose the most weight, the vegetables should REPLACE other foods, not just be added to other foods.  You can reduce the density of other foods such as pasta or frozen foods by adding vegetables to them, therefore reducing the total amounts of pasta you eat.  Adding vegetables to frozen meals allows you to take a one-person meal and feed two people, therefore reducing the overall fat and salt content of that frozen meal.  These tips can help you reduce your overall daily calorie count of meals and help you reach your weight goals.

Workout Diary

Stretch DVD -50 minutes

took a nature walk with my kids

Food Diary


1 serving Egg dish casserole (120 cal.)

Whole wheat English muffin (80 cal.)

1 tbsp. organic almond butter (190 cal.)

A.M. Snack-

whey protein shake ( no added sugar) , 1/3 cup pasteurized egg whites(160 cal.)

Ezekiel bread, 3 oz. turkey, romaine, tomato, 1/2 tsp. Dijon mustard ( 306 cal.)

1 cup green beans (30 cal)

P.M. Snack-

1 portion of 0 % greek yogurt with blueberries, sprinkle of granola (160 cal.)


salmon burger, 1/2 a whole wheat bun, lettuce, tomato- (300 cal.)

Broccoli slaw I made with craisons, 0 % Greek yogurt, sliced almonds, and spices for a kick (150 cal.)

Sauteed kale and sweet potato hash with shallots (100 cal)

1/2 acorn squash, Walden Farm maple syrup (100 cal)


10 oz.soft serve non-fat ice cream with fresh strawberries (210 cal.)


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  4. Numbers Priddy

    June 24, 2013 at 11:06 pm

    Lycopene (from the New Latin word lycopersicum, referring to the tomato species) is a bright red carotene and carotenoid pigment and phytochemical found in tomatoes and other red fruits and vegetables, such as red carrots, red bell peppers, watermelons, gac, and papayas (but not strawberries or cherries).””..;

    Our favorite internet page <http://www.healthmedicine.covk

    • Paula

      June 25, 2013 at 4:03 am

      The interesting thing about lycopene in tomatoes is that it is released when it comes in contact with high heat, not when eaten raw. Try roasting, sautéing or grilling to release the health benefits.

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