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June 2024 Eat Your Veggies Challenge



This month is an EAT YOUR VEGGIES challenge!

Just like with last months challenge, this can be modified to fit where you are right now. But here's the base challenge, and I'll suggest modifications throughout.


Eat 10 Servings of Veggies Per Day!

The Veggie Diversity Challenge: Eat 10 Servings of Vegetables Daily


Are you ready to supercharge your health and vitality? Join us for the Veggie Diversity Challenge! The goal is simple: consume ten servings of vegetables each day for 30 days. But it's not just about quantity; we're also focusing on diversity. Here's why diversity matters:


1. Nutrient Variety: Different vegetables contain unique combinations of vitamins, minerals, antioxidants, and phytonutrients. By eating a diverse range of veggies, you ensure that your body receives a wide spectrum of essential nutrients, promoting overall health and well-being.


2. Gut Health: A diverse diet rich in vegetables can support a healthy gut microbiome. The trillions of bacteria in your gut thrive on a variety of fiber-rich foods found in different types of vegetables. A balanced microbiome is linked to better digestion, immune function, better control of cravings, and even mood regulation.


3. Reduced Risk of Chronic Disease: Studies have shown that diets high in vegetables are associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Eating a diverse array of vegetables provides your body with the tools it needs to combat inflammation, oxidative stress, and other factors contributing to disease.


4. Palate Stimulation: Eating a wide variety of vegetables can awaken your taste buds and make healthy eating more enjoyable. Experimenting with different flavors, textures, and colors can help you discover new favorite vegetables and creative ways to incorporate them into your meals.


5. Fuller on Less Calories: The overall volume vs. calories of vegetables ensures that your belly feels full after a meal which helps prevent overeating.


It is important to note: vegetables are leaves, shoots and sprouts, not roots and grains. Therefore potatoes and corn are not vegetables. However, based on their low calorie/high nutrient value, we can include carrots as vegetables for this challenge.


How to Participate:


1. Set Your Goal: Commit to consuming ten servings of vegetables each day for the next 30 days. A serving size is typically around 1/2 cup of cooked vegetables or 1 cup of raw leafy greens. If you currently aren't eating a lot of vegetables, start by adding 1-2 extra servings for a couple days to allow your gut time to adjust to the extra fiber.

Here's where the modification possibly comes in. If you're currently struggling to eat any vegetables at all, jumping up to ten is probably going to be impossible. So, let's say you're currently eating almost no vegetables. Perhaps you could commit to eat some sort of small bite of veggies at each meal. Or perhaps you eat a couple servings per day but ten feels overwhelming, you could aim to double your vegetable consumption.


2. Plan Your Meals: Incorporate vegetables into every meal and snack throughout the day. Start your day with a veggie-packed omelet or smoothie, enjoy a large salad for lunch, and include plenty of colorful veggies in your dinner recipes.


3. Mix it Up: Aim for variety by including different types of vegetables in your diet. Explore the produce section of your grocery store and choose a rainbow of colors, from leafy greens and cruciferous veggies to root vegetables and nightshades (think tomatoes, peppers, etc).


4. Get Creative: Experiment with new recipes and cooking methods to keep things interesting. Try roasting, grilling, steaming, sautéing, or enjoying vegetables raw. Get inspired by cuisines from around the world to discover unique flavor combinations.


5. Track Your Progress: Keep a journal or use a tracking app to record your daily vegetable intake. Celebrate your successes and reflect on any challenges you encounter along the way.


Benefits of the Challenge:


- Increased energy and vitality

- Improved digestion and gut health

- Enhanced immune function

- Weight management

- Radiant skin and hair

- Overall sense of well-being


Are you up for the challenge? Let's embark on this journey together and embrace the power of vegetables to nourish our bodies and transform our health! Remember, every bite brings you closer to a healthier, happier you.


Easy Veggie Stir-Fry


Ingredients:


2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas, mushrooms, and onions), chopped

2 cloves garlic, minced

2 tablespoons soy sauce (or tamari for gluten-free option)

1 tablespoon sesame oil

1 tablespoon olive oil

1 teaspoon ginger, minced (optional)

Cooked rice or noodles, for serving

Sesame seeds, for garnish (optional)

Green onions, sliced, for garnish (optional)

Instructions:


Prepare the Vegetables: Wash and chop the vegetables into bite-sized pieces. You can use any combination of vegetables you like or have on hand.


Heat the Oils: In a large skillet or wok, heat the olive oil and sesame oil over medium-high heat.


Sauté the Garlic and Ginger: Add the minced garlic and ginger (if using) to the hot oil and sauté for about 30 seconds, until fragrant.


Add the Vegetables: Add the chopped vegetables to the skillet. Stir-fry for 5-7 minutes, or until the vegetables are tender-crisp. You can adjust the cooking time depending on your preference for softer or crunchier vegetables.


Season with Soy Sauce: Drizzle the soy sauce (or tamari) over the vegetables and toss to combine. Continue to cook for another 1-2 minutes, allowing the flavors to meld together.


Serve: Remove the skillet from heat. Serve the vegetable stir-fry over cooked rice or noodles. Garnish with sesame seeds and sliced green onions, if desired.


Enjoy: Serve your delicious vegetable stir-fry immediately and enjoy a healthy and flavorful meal!


Feel free to customize this recipe by adding your favorite protein (such as tofu, chicken, shrimp, or beef) or additional seasonings and spices to suit your taste preferences. Enjoy!


Oh! And don't forget to work out! Here's our class schedule.

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