S3 2013 Habit 3: Eat Vegetable With Each Eating Opportunity

Why Vegetables? “Eating higher levels of veggies and fruits are associated with a lower incidence of:

• Cardiovascular disease

• Colon, prostate, cervical, lung, ovarian, pancreatic, thyroid, and breast cancer

• High blood cholesterol

• High blood pressure

• Type 2 diabetes

• Obesity

• Stroke

• Osteoporosis

• and a lot more that aren’t on this list…” - Dr. John Berardi

There is no magic pill, potion, or lotion that is going to do all that, PLUS you get to try an amazing variety of incredible tastes from all over the world - right from your very own kitchen!

Did You Know? Vegetables (and fruits) provide an alkaline load to the blood. Both proteins and grains present acid loads. Too much acid can cause loss of bone strength and muscle mass - not cool. Osteoporosis is not just about calcium. Stay balanced by getting enough veggies.

The Habit

Our goal in week 3 is to get at least 2 servings of vegetables every time we eat. 1 counts, but at least 2 is way gooder! :) What's a serving?

• 1/2 cup raw chopped veggies

• 1 cup raw leafy vegetables

Here's are some other (non-measuring cup) examples:

• 5 broccoli florets

• 10 baby carrots

• 1 tomato

• 4 slices of onion

• 1 cup of leafy greens (spring mix)

• 15 cherry tomatoes

• 0.5 bell pepper

• 1 cup of spinach

"But" you whine "I don't like any of those!" Lucky for you there are

hundreds

of vegetables in this great big wide world. Check out this list.

A Big Bonus

And there is even more good news. Filling up on those cancer fighting, free radical busting, vitamin and fiber packed veggies help you stay full longer.

Check this cool PN knowledge bomb out:

Did you catch that?

Eating high calorie foods actually makes you hungrier, sooner. And what do you grab? More high calorie foods. Getting those veggies in helps stop the cravings and the binges. Win-Win!

How to keep your score chart in week 3

Every time you eat a meal that contains a protein and a veggie, you get a check. Do that at least 4x in one day and you score your daily point. Simple as that! Let us know if you have any questions, then keep on Making It Happen!