Cooked by TFW: How to Eat More Veggies

Hi y'all, it's Coach L.A., covering for Tym while he deals with some stomach issues (I was told I had to refer to his particular plight using Coach Mike's somewhat gross term, the frontsies/backsies). Today I am going to share the four primary habits that are an integral part of creating a healthy lifestyle. There are a few recipes included, but the main purpose of this post is to focus on implementing habits that will help you feel healthier, especially with the 2018 swiftly approaching!

Habit 1: Slow Down

Take at least 20 minutes to consume every meal, including snacks.
-If you feel full after twenty minutes, then stop eating and wait until you are hungry again.
-If you are still hungry, continue eating slowly.

 

Why:

    • It takes the body approximately 20 minutes to register satiety; eating slowly prevents over-eating.
    • You will feel more satisfied by savoring each bite.
    • You will digest your food better when you thoroughly chew every bite.

How:

  • Take at least twenty minutes to eat (use a timer)
  • Reduce distraction – eat at the table and not in front of the TV/Computer as much as possible.
  • Put down utensils between each bite: do not load your fork/spoon until you have completely swallowed the previous bite.
  • Take a sip of water between each bite.
  • Chew every bite until fully macerated.

 

Habit 2: Eat your veggies!
 

For the next two weeks, in addition to eating slowly, we want you to eat a serving of vegetables with every meal

Why:

  • It will help you feel full.
  • You will increase your fiber intake.
  • Vegetables should replace higher carb foods.

How:

  • Cook more at home.
  • Add one cup of vegetables to each meal.
  • Be creative! We will be sharing recipes on the Facebook group page, but do research and figure out ways to sneak vegetables into your daily meals.

What you will need:

  • Basic cookware: sheet pan, vegetable steamer basket, non-stick saute pan, tupperware to take your veggies with you to work and school.
  • Go shopping! There are tons of vegetables out there to try beyond asparagus and broccoli.

Here are a few suggestions:

  • Cauliflower (for everything, including making your own pizza crust!)
  • Brussels sprouts and all other types of cabbages
  • Eggplant, peppers and other nightshades
  • Kale, spinach, arugula and every other green.
  • Kohlrabi, daikon, radishes
  • Tomatoes of every kind
  • Zucchini, crookneck/yellow squash
  • Onions and leeks
  • Mushrooms!

There are certain vegetables I almost exclusively buy fresh, like cabbages, greens, zucchini and squash. Others, like cauliflower and broccoli, almost always purchase frozen because I hate cleaning up after cutting up cauliflower (If you have ever chopped fresh cauliflower, you will know what I am talking about).
 

How to do it:

1. Watch this video L.A. and Mike made about how to roast and panfry vegetableshttps://www.youtube.com/watch?v=39-4nYj5srs&sns=em

2. Check out all the great recipes Tym created for our blog! 

3. Check out this guide on how to eat veggies with every meal!
 
Meal: Breakfast
Make a smoothie! Add 1 cup of chopped greens, such as spinach or kale, to your breakfast smoothie. You can also use ½ cup of frozen greens (I like to buy frozen spinach).
Make a scramble! Sauté veggies before you scramble eggs (or make an omelet) in the morning. You can use any assortment of vegetation, but here are a few of my favorite combinations:

  • Mushrooms, onions, arugula, and a little bit of goat cheese.
  • Zucchini, peppers, onions, spinach, tomatoes, and a little bit of feta cheese.
  • Hint! Add salsa to any scramble or omelet for a quick hit of vegetables and lots of flavor.

Top ‘em with an egg or pair them with healthy breakfast meals! I love roasted asparagus and would eat it with anything, but a poached egg on top is heavenly.
Make egg cups! Check out this recipe (and google for more) on how to make mini quiches: http://www.thekitchn.com/makeahead-recipe-crustless-min-125509
Just eat em! I personally eat the same thing for breakfast and lunch everyday and do not care at all (honey badger gives no fucks). You don’t have to eat the exact same thing, but consider eating something for breakfast that is traditionally considered lunch or dinner food.
 
Meal: Lunches to pack
Eat a salad! I love making big-ass salads (BAS) for lunch and dinner. 1 cup of greens, 1 cup of roasted or steamed veggies, 1 serving of chicken or beef (any protein source), vinegar, and a little bit of oil makes an awesome and huge lunch.
Mix it up! My standard lunch is 1-2 cups of mixed roasted veggies, 1 serving of ground turkey, salsa, and seasoning, all mixed together and eaten out of a bowl. It is not pretty, but it is delicious.
Make vegetable soup! Check out this incredible guide on how to make soup from any vegetable:
Side dish! Replace your rice, pasta, potatoes, chips and bread with vegetables. Cauliflower is a great substitute for rice (recipe) and spaghetti squash replaces noodles quite well (guide). Eat any protein with vegetables and you have a great meal.

Meal: Snacks
Eat it raw! If you like it, add carrots, celery, or any other raw vegetable to your daily snack. Use them to replace chips and crackers.
Make your own chips! Use a dehydrator or your oven on a super low setting to make veggie chips (guide).
Make veggie fries! I snack on roasted okra fries everyday in the afternoon. You can eat any roasted veggie as a snack.
Hit the store! Go to Whole Foods, TJs or Sprouts for dehydrated vegetable chips, grab Annie Chun's Seaweed Snacks from any grocery store, or pick up "Kale Krunch" chips.

Meal: Dinner
Roast or panfry! Check out the video L.A. and Mike made on how to roast veggies as well as the Eat.Fight.Win. website for side-dish ideas.
Make soup! See the link in the lunch section above.
Use your crockpot! If you don't have a crockpot, get one. They are cheap and extremely convenient for busy people. Protein goes on the bottom, season with whatever you like, then top with veggies (I like to use cabbage) and at least one cup of liquid (water or broth). Cover and cook for 4-6 hours. Here are a few variations:

  • Salsa chicken: Throw a pack of boneless skinless chicken thighs on the bottom, then add peppers, onions, cabbage and an entire jar of good salsa.
  • Pot Roast: Beef or bison pot roast (you can get these for pretty cheap at King Soopers) topped with carrots, onions, celery and broccoli, plus beef broth, red wine and rosemary.
  • Chili: Ground beef or turkey (browned) with onions, peppers, tomatoes, zucchini, one can of black beans and a chili seasoning pack.
  • BBQ: Pork shoulder, chicken thighs or beef brisket with tomatoes, onions, celery, peppers and barbeque seasoning. Top with cabbage (so, so good).

I hope this little guide helps you better prepare for Habit 2 and a lifetime of increased vegetable intake! You will find that vegetables are extremely filling, delicious and a great substitute for a lot of the things, like pasta, that we eat simply because it is there.

 

Habit 3: Eat protein!

For the next two weeks, in addition to eating slowly and eating veggies, we want you to eat a serving of protein with every meal.

Why:

  • Protein increases satiety.
  • Protein builds muscle.
  • Creates a balanced diet.

How:

  • Cook more at home.
  • Be creative! We will be sharing recipes on the Facebook group page, but do research and figure out ways to add protein to your daily meals.

What you will need:

  • Basic cookware: grill, roasting pan, non-stick saute pan, and a crockpot. Also, make sure you have plenty of tupperware to take your meals with you to work and school.
  • Go shopping! There are tons of ways to eat protein, even if you are a vegetarian! Here is a list of protein sources: 
    • Chicken breast and thighs
    • Lean beef
    • Turkey
    • Lean pork
    • Game meats
    • Fish and shell fish
    • Canned tuna and salmon
    • Soy burgers
    • Tofu
    • Eggs and egg whites
    • Cottage cheese
    • Ricotta cheese
    • TVP
    • Protein Powder
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Eating protein is fun and delicious! Most people do not eat enough protein, or eat too much fatty meats. Work on adding leaner protein to your daily meals.

The Jennings LOVE eating boneless skinless chicken thighs. Here is a basic way to make them:
Preheat oven to 425
Lightly grease a large baking sheet, arrange boneless skinless chicken thighs and season.
Bake for 25-30 minutes.
 

Habit 4: Drink Smart

Drink more water and less calorie-dense beverages.

Do you drink coffee drinks from Starbucks? Fancy cocktails from the bar? A few glasses or wine or a few beers each night?

Guess what? We do too. But we primarily drink water and limit our latte intake to once per week, and our booze intake to a few drinks on the weekend. This habit will encourage you to drink more water and less junk.

Why:

  • Avoid consuming excess calories.
  • Ensure adequate water consumption.
  • Stay hydrated in order to correctly interpret hunger.

How:

  • Take a water bottle with you and fill it throughout the day.
  • Drink a glass of water first thing in the morning before coffee/tea.
  • Drink lower-calorie/carbohydrate beverages.
    • Use skim milk rather than cream in your latte
    • Order soda water with your liquor rather than tonic, coke or ginger beer.
    • Make booze your ‘cheat’

 

These four habits comprise some of the basic nutrition goals we ask our all of our athletes to build into their lifestyle. Rather than starting with a strict diet that is difficult to maintain, experiment with eating more veggies and lean protein, drinking more water, and eating slowly. These habits are easy to implement and we hope they can help you find balance in creating a healthy, but not obsessive, nutritional plan for 2018!

Next week, we will be back with more recipes from our favorite and much more entertaining Fight Camp Chef Tym!

-Coach L.A.

 

LA Jennings