Weekly Challenges

This weeks challenge will focus on adding more fruits and vegetables to our diet.   The recommended amount is 5-9 servings a day.  Some of us have no problem eating fruits daily. but we may find it more difficult adding leafy greens to our daily diet and vice versa.

Here are a  few ways we can add more of  natures medicine into our daily diet:

 

Make a fruit and vegetable smoothie for breakfast.

This is my favorite breakfast smoothie recipe: 1 cup almond milk, 2 handfuls spinach, 1 handful kale, 1 frozen banana, 1 tbs nut butter,  1 frozen peach, 1/2c plain greek yogurt, blend and enjoy.

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Make vegetable omelette and serve with a side of fruit.

Have a huge salad for lunch and or for dinner, just make sure you add healthy fats and lean protein.

This is one of my favorite salads:  romaine lettuce, red bell pepper, cucumbers, tomatoes, carrots, strawberries and slivered almonds.

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It helps to think  of  vegetables as the main part of your evening meal and lean protein as a side.

As always I will be doing this with you.

What are your favorite ways to add more fruits and vegetables to your diet?

Extras:

10 Pictures of your daily recommended servings of fruits and vegetables.

 

 

 

 

 

 

 

 

Weekly Challenges

This weeks challenge is two fold. I am including an exercise as well as a nutrition goal, as you know nutrition and exercise goes hand in hand.

Pilates Spine Twist:

Spine Twist

Spine Twist

The Spine Twist increases spinal rotation and it strengthens the core.

Setup: Sit up with your legs straight ( bend the knees slightly if you have tight hamstrings),inner thighs zipped together. Reach your arms to shoulder height, inhale and rotate your torso to the right, pulsing twice with a sniffing breath.  your inner thighs should remained zipped and your flexed feet should not move during the exercise.   A great way to practice this move is sit facing a wall and keep your glued to the wall as you rotate.

Exhale return to the starting position and rotate to the left.

Perform this exercise 8-10 times.

Nutrition challenge:

Instead of your usual lettuce, kale or spinach rotation, why not try a new vegetable powerhouse. Venture out of your comfort zone and maybe add one, two or more of the following to your diet.  I have included links to recipes on how to prepare each if you need some ideas.

Escarole

Bok Choy

Endive

Watercress

Swiss Chard

Collard Greens

Turnip Greens

Radicchio

If you have a favorite way to prepare your vegetables please share.

Feel free to share and comment. Have a great week.

Something extra:

Here is a free E-book for a limited time only written by Dr Graham Cox and Nell Mead.