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New year’s is a month old, how are you making out with your health and fitness intentions? I’ve been slipping on my veggie intake as of late, something I’m typically quite diligent about. After talking with my clients, many of you aren’t meeting daily requirements either. In an effort to boost my own intake and hopefully inspire you to do the same, I’ve decided that February will be a month dedicated to green, and I will challenge myself (and YOU!) to double down on what I’m eating. I’ve done this before and it’s been a simple and easy way to increase intake and make small improvements to better health.

What does double down mean?

Simply double the amount of vegetables you’re currently eating. If that’s one serving a day, eat two. If you’re eating two, double that until you’re actively consuming MORE greens (and other veg). Most people are good about getting their veggies in at dinner time but that leaves a lot of room for improvement at other meal or snack times. I have highlighted below a few ways to increase your intake.

Why is this important?

We often don’t get enough nutrient superheroes in our diets even though we know how beneficial they are. Beyond adding much needed nutrients, extra veggies will help increase your fibre intake thus aiding in elimination (that shit is important, pardon the pun!) Filling up on nutrient rich foods help decrease cravings for other stuff which can help lead to pounds down on the scale, and veggies aid in hydration. (And I know many of you don’t drink enough water!) Good nutrition IS medicine for your body.

Are ya in??

If so, here are some tips as well as a list of the Dirty Dozen that I recommend choosing organic where possible. Learn more here

Double the amount of vegetables you’re eating at present by:

  • Increase portions OR
  • Increase frequency. If you are currently only eating veggies at dinner—the lettuce in your sandwich doesn’t count—then add them to lunches and snacks to spread them through the day.
  • Cukes, peppers, zucchini with dips like humus or yoghurt.
  • Add spinach/kale to morning smoothies.
  • Aim for a rainbow. Different color veg offer different nutrient profiles. Eating many colors will help supply your body with all the different nutrients your body needs to run at its best.
  • Organic where possible, especially the dirty dozen (see below).
  • Eat your favorites but why not challenge yourself to try one new vegetable each time you shop? You may just discover some new favourites.

Have any great tips on how to increase vegetable intake that I haven’t covered? Share your ideas in the comments below to help us all get a little more green in our days!

Dirty Dozen – Choose Organic

  1. Strawberries
  2. Spinach
  3. Nectarines
  4. Apples
  5. Peaches
  6. Pears
  7. Cherries
  8. Grapes
  9. Celery
  10. Tomatoes
  11. Sweet Bell Peppers
  12. Potatoes

Clean 15  – Conventional will do!

  1. Sweet corn
  2. Avocados
  3. Pineapples
  4. Cabbage
  5. Onions
  6. Frozen Sweet Peas
  7. Papayas
  8. Asparagus
  9. Mangos
  10. Eggplant
  11. Honeydew
  12. Kiwi
  13. Cantaloupe
  14. Cauliflower
  15. Grapefruit