Eat your veggies for good health!

You know that eating healthy includes eating fresh veggies. But sometimes just because you know you should do something, doesn’t make it easy to do. You want to get at least 5 half cup servings of veggies a day.

Why eat your veggies? Check out these very compelling reasons for loading up your plate and snack drawer with things that grow in the ground.

• Vegetables contain essential vitamins and minerals that our bodies need to operate. Plus they are a great source of fiber! Studies show that those who eat a diet rich in fresh produce have a lower incidence of disease such as cancer, cardiovascular issues and stroke.
• Eating fresh veggies can help you control your weight. Vegetables are naturally low in calories and most are virtually fat free. So eat them first thing at a meal to eat less calories overall.
• Eating veggies will make you feel good. When you eat whole foods (unprocessed food), your body responds well, your skin glows and your systems work like they should.

5 servings of vegetables might seem like a hard pill to swallow or get into your schedule. But it’s actually very easy if you make sure to have a serving at every meal and snack. Here are a few simple ways to get your daily quota without blinking an eye.

• Breakfast:
• Throw some peppers, zucchini and broccoli in your morning omelet
• Make a tasty smoothie with a bunch of baby spinach, your favorite fruit and low fat yogurt (you wont even be able to taste the spinach…I promise)
• Lunch:
• Top your sandwich with actual veggies (forget the sad piece of lettuce and tiny sliced tomatoes…they don’t count). Add cucumbers, peppers, spinach, mushrooms, etc.
• Hit the salad bar and load up with all colors of pre-cut vegetables including dark leafy greens, tomatoes, carrots, turnips, peas, cabbage, you get the picture…lots of veggies.
• Dinner:
• Load your spaghetti sauce (or any sauce for that matter) with tons of veggies. My favorites are broccoli, zucchini, onions, and mushrooms.
• Make stir fry with lean meat and lots of veggies such as cabage, carrots, broccoli, snow peas, mushrooms and celery.
• Steam your favorite veggie and have it on the side...have lots on the side.
• Eat a side salad before dinner to eat less
• Make an old school vegetable soup with lots of chunky veggies and for some “umph” add some potatoes.
• Snacks:
• When you go to the salad bar for a salad, get lots of pre-cut veggies for to much on when you get hungry
• Make sure to have cut up carrots, broccoli, peppers, celery, jicama, etc for crunching and dipping in low fat protein packed dips like hummus.
• Steam a bag of veggies (frozen veggies are just like fresh…as long as they aren’t in sauce)

So what counts as half a cup? Besides the obvious measuring technique, keep these easy to remember tips close at hand:

· 5 broccoli florets

· 6 baby carrots

· 1 large handful of raw greens (spinach, lettuce, cabbage)

· 1 large stalk of celery

· ½ large ear of corn

· 6 bell pepper strips

Five Fitness Myths Debunked!

1. Doing tons of crunches and other abdominal exercises create a flat stomach.

Although doing stomach exercises can strengthen and build ab muscles, you can not get rid of abdominal fat simply by crunching away. There is no way to “spot train” a certain body part. A combination of cardiovascular exercise, strength training and diet is needed for ripped or flat abs.

2. Running on a treadmill is better for your knees than running on pavement.

It doesn’t make much difference on what surface you run. What makes a difference is the impact of your body weight on your joints. The key to having healthy knees is cross-training (doing different activities other than just running). When you add swimming, biking, elliptical training and other exercises, you reduce the impact on your knees and strengthen different muscles in your legs.

Sweating more means that you are working harder during your workout.

Sweating is simply the body trying to cool itself off. Therefore, if you are exercising in a cool and dry environment, you may not sweat as much even though you are working at the same intensity as when you are exercising in hot and humid conditions.

You are more prone to injury when you work out than if you don’t.

Building strong muscles and a strong heart, not to mention balance and coordination, are great ways to decrease your chances of injury from a fall or pulled muscle. That being said, make sure that you are using correct form when you exercise. If you’re unsure of your form, talk to fitness professional.

You should stretch before working out to “loosen up.”

Though stretching is important, you will not be able to lengthen your muscles or increase your range of motion by stretching before cold muscles before a workout. In fact, you might be putting yourself at risk for injury because the muscles become unstable. So stretch after you finish your workout!