The following
questions were asked during real coaching sessions with a variety of clients
who were experiencing frequent colds, lack of energy, and intense sugar cravings.
They are common issues my clients experience. The responses in bold are
informative and not taken from the actual conversation. The clients' identities
are protected.
Client: "Ive been
feeling tired and run down lately. It seems everyone is sick at work and I
always catch everything. I keep cereal bars at my desk and crave sugar every
day between 2-3p it seems. A friend of mine takes "X" (popular brand
OTC diet pills) and says they give her tons of energy and she has lost 15lbs so
far! I'm considering buying some just to jump start my weight loss. What do you
think?"
BENEFITS OF ADDING MORE FRUITS AND
VEGETABLES TO YOUR DAILY DIET
What if I told you I
had a pill you could take daily that could help protect you from heart disease,
cancer, stroke, reduce bloating, help manage stress, give you more energy, and
help maintain a healthy immune system- I'm confident you would say "How do
I order a bottle of these magic pills? Sign me up!!" Right? Nature
provides us with most of the "magic" our bodies need and you don't
have to look any further than your local produce department, farmer's market,
or backyard!
The USDA recommends eating 5-9 servings of
vegetables and fruit per day as part of a overall healthy diet. They are
important sources of fiber which can help with regularity and keep us feeling
fuller longer. They provide vitamins which fight against infections and keep
our skin, eyes, teeth and gums healthy. They help prevent and protect us from
chronic disease, give us sustainable energy, and even help us to manage stress
better. Aside from the endless nutritional benefits, adding more vegetables
especially, is a more natural and healthy approach to any weight loss plan.
Client: "My sister tells me I should
only buy organic produce. It can be
pretty pricey to do so and I am on a tight budget. What do you suggest? Is it
really necessary?"
HOW TO BUY ORGANIC ON A TIGHT BUDGET
Generations ago, our ancestors thrived on a
completely organic diet. However, due to modern farming methods, we are
ingesting pesticides and other chemicals that are harmful to our bodies. You
cant experience optimal health when your body is full of toxic chemicals. There
will be a breakdown in your system at some point. If going 100% organic does
not fit into your budget, try changing out one food at a time. The following
list of foods can help you determine where to make changes first. These foods
are called the "Dirty Dozen +" and should be purchased in organic
form as often as possible as they have the highest concentration of pesticides.
1. Apples
2. Celery
3. Strawberries
4. Peaches
5. Spinach
6. Nectarines
7. Grapes
8. Sweet Bell Peppers
9. Potatoes
10. Blueberries
11. Cherry Tomatoes
12. Kale/Collard Greens
13. Cucumbers
14. Green Beans/Sugar Snap Peas
This next list is called the "Clean
15" and contains foods that have a lower concentration of pesticides. They
can be purchased less often in organic form.
1. Onions
2. Sweet Corn
3. Pineapple
4. Avocado
5. Cabbage
6. Sweet Peas
7. Asparagus
8. Mangoes
9. Eggplant
10. Kiwi
11. Cantaloupe (domestic)
12. Sweet potatoes
13. Grapefruit
14. Watermelon
15. Mushrooms
Client: "I not a huge fan of
vegetables. The only vegetables my mom served when I was younger were corn and
green beans. We had grapes and bananas in our house, but I typically snacked on
Ding Dongs and Twinkies. I'm not even sure what some of these fruits and vegetables are when I browse the farmers
markets!"
CREATIVE WAYS TO ADD VARIETY OF FRUITS AND VEGETABLES
TO YOUR DAILY DIET
Some folks were never exposed to a variety
of fruits and vegetables during their childhood, so it can be challenging as an
adult to branch out and try new things. If this sounds familiar, you are
missing out on a whole world of delicious flavor and healthful benefits!
Vegetables add flavor, texture, aroma, and flavor to your food. They are very versatile
and so easy to grab and go as healthy snack options too! Try adding chopped
onions, celery, peppers, and mushrooms to your soups. Throw some spinach and
avocado into scrambled eggs. Add mango, spinach, avocado, or strawberries to
your breakfast smoothies! For a delicious sweet treat, frozen blueberries/black
grapes are wonderful! If you experience the 2p slump at your desk, trade the cereal bars and coffee for 10 sugar
snap peas and 2T of hummus. This snack satisfies a craving for sweet, savory,
and crunchy!
I like to challenge my clients to choose a
vegetable or fruit in the produce section they have never tried. Find the most
interesting, unrecognizable piece of produce that arouses your curiosity. Pull
out your phone and do a search on the nutritional benefits of this food, how to
prepare it, and then take it home and enjoy it! It is how I discovered the
deliciousness of jicama! It is so sweet, crunchy, and provides me with vitamin
C, fiber, magnesium, and other nutrients!
Client: "Is it better to juice my fruits
and vegetables or eat them whole?"
Juicing is an alternative way for some
people to increase their daily consumption of fruits and vegetables if they are
having trouble adding them throughout the day. I add spinach, blueberries, and
sometimes avocado to my smoothies when I need a little extra nutritional boost.
However, when juicing you lose some of the benefits eating whole foods provide.
One downside to juicing is the loss of fiber. The pulp that is left in the
juicer contains the fiber and traces of vitamins and minerals in the juice of
that fiber. Fiber helps keeps us regular and fuller longer. We also tend to use
more fruit in our smoothies than if we were to eat it in its whole form. Too
much of a good thing can lead to other issues. I have worked with clients who
have experienced weight gain from juicing, but it was due to adding more fruit
than they would normally eat at one sitting, or even in several sittings! When
battling the bulge, it is always a good idea to add more fruits and vegetables
to your diet. But it is more beneficial to enjoy them from your plate. rather
from your glass.
Optimal health starts with our diet and
lifestyle. There is no magic pill or detox that can provide the same long terms
health results. If you would like to learn more, contact me at
myhealthyfriendsfitness@gmail.com and in the subject line put "I'm
ready!"
Best in Health!
Carol Keller
Holistic Health Coach and Fitness Trainer
My Healthy Friends Fitness
myhff.blogspot.com
