"It's no secret that I love veggies. And for good reason! Not only are they great for our health, but when it comes to staying on track with a fat loss diet, prioritizing veggies will make doing so way easier.
Veggies are high volume, meaning you can eat more for fewer calories. Plus they are very filing, so they are difficult to overeat and might displace higher calorie foods.
But even though we know we should be getting in those 5-7 (or more!) servings every day, doing so isn't always easy. If you're someone who struggles to eat your veggies, here are 9 tips to help you hit the mark.
Planning and preparation is key. Take a few days each week to wash, chop, and store a variety of veggies you enjoy so all you need to do is grab them when you're ready. Store them in clear glass containers at eye level so they are the first thing you see. If time is an issue, don't fear the convenience options. Nothing wrong with using pre washed and chopped or frozen. Roasted veggies are a game changer. Toss with a little oil and some spices, put in the oven at 400 until almost crispy, and you have yourself a veggie that tastes like candy. Plus you can cook up a bunch at one time and they store really well.
Eating veggies plain isn't always appealing. Make them tastier by seasoning with salt (onion, garlic, sea), herbs, and spices.
One of the easiest ways to get multiple servings in at one meal is to make a big ass salad. Use lettuce as the base, then add as many additional veggies as you like.Sneak your veggies into other foods. Cauliflower, zucchini, cucumber, beets, and spinach are great in smoothies. Lots of veggies mix well into oatmeal. Making a big batch of soup is another great way to get lots in at once.
If you like to snack, sticking to veggies is the way to go. Carrots, bell peppers, cucs, and celery work great for snacks and go well with dips (hummus, guac, salsa, etc)."
🤤 Are you hungry all the time?
Follow 👉 @adviceonfitness
Post by 👉 @bodysmartfitness -
😮 I have many people freak out when they are asked to eat a certain amount of calories or say they're hungry all the time.
🍳 Once people start eating the Body Smart way they get clever with their calories and make smarter food choices that fill them up and keep them satisfied.
🥗 It's easy to say you're hungry all the time when you think you're eating well, scoffing on say an oily fried salmon fillet and mash. Make some simple swaps like poach the salmon, add more veg in etc and you'll soon find you have more calories and therefore more food to satisfy you.
Other reasons you might be hungry all the time:
🍩 More than 20% of your calories are coming from sugar.
🚰 Not drinking enough water. Your hunger pangs are more than likely thirst signals and you're chronically dehydrated. Next time you're ravenous and you know you shouldn't be, reach for a big glass of water, leave it 20 minutes and then see how you feel.
🥣 Not enough fibre in your diet. You should be aiming for 10/15g of fibre per 1000 calories consumed. This will keep you satiated for longer.
🍗 Not enough protein in your diet. You should ideally eat 1g of protein per pound of lean body mass. Protein takes longer to break down in the body so you feel fuller for longer.
🍕 Poor food choices - as I said at the start, picking foods that are calorie dense vs high in volume means your meals need to be small to fit within your calorie goes. Pack your plates with veg and make your meals big to stop feeling so hungry all the time!
Doors reopen for The Body Smart Academy in 4-days 🚀
No words needed 😍 (although I’m about to write LOADS....)
High in protein, low in calories - these squares of heaven are an absolute game changer. It was important to me when I started cooking all my macro friendly snacks to create recipes that don’t taste like you’re having “alternatives”. I wanted my brownies, blondies, cookies, etc to taste like I was on cheat day but just minus the guilt. And (what feels like) 2000 trial batches later I’ve cracked it.
I always add that I’m not a professional (my videos will show you that... I usually have batter in my hair) but I am passionate about this hobby. It’s really early days for me but I’m excited about starting this. I know it’s not for everyone and I totally appreciate that, but for those who have sent me lovely supportive words, thank you 💖
If you want to make these squares of heavenliness yourself then head over to my YouTube for the recipe! Link in the bio 🎥
S'MORES CAKE 🍰
Bon je te l'accorde ce n'est pas vraiment du s'mores, mais ça y ressemble non ? 🤭
Un banana bread avec beaucoup (beaucoup) de banane, du cacao, quelques minis marshmallows et c'est le combo parfait 🤤
La recette est légèrement différente des autres, mais le rendu est meilleur je trouve ! ☝️ La texture est bien plus fluffy et aérée 🤩
D'ailleurs, dites moi dans les commentaires si elle vous intéresse ! J'essaierai de la mettre dans la journée 😋
Et oui si tu te poses la question j'ai bien mis des bouts de brownie dans le cake 🤷😏
Belle journée à tous 🥰
🎁 Bénéficiez de -12% chez @nutrisport_frejus avec mon code MAES12 ⠀
Code Parrain : MAESFIT (pour bénéficier de 5€ sur ta commande)
My kiddos definitely approve of this #ricecakes30ways combo! Is Nutella one of the foods you’ve labeled as “bad” or think you can’t have? Well- if it heard you say that, it would cry 😉 it isn’t “bad” It just has more carbs and fat than say, a piece of turkey. 🤷🏼♀️ that’s it! End of story. Totally doable when you’re mindful of portion size. So here’s the line up- chocolate rice cake, .5T Nutella, a few banana slices and 3 dark chocolate chips. 1 cake= 23c-4f-2p or roughly 140 calories. You could also add more protein by mixing that Nutella with some Greek yogurt before spreading! 😋
Change your mindset... your goals and progress have alot to do with your mental happiness.
If you want the burger.
Eat the burger.
If you want chicken and broccoli then that's another way to get there too. I always practice what I preach to my clients... don't get stuck between any categorisation of food.
I'm loving that Instagram world is sharing a whole lot more about this balance act that I've cared for so long.
It kinda leads me to a debate I like to have about macro friendly foods... is it healthy to eat a whole tub of Ice cream just because the whole thing is 300cals and fits your daily intake?
I'd love to know your thoughts about this.
So today I bring to you all something different, over the next few weeks, Tuesdays and Thursdays I will be demonstrating exercises for everyone, letting them know how to do them correctly!
This one here is called the deadlift and is one of the big 3 lifts you can do in the gym!
The deadlift is a fantastic move to help build thicker legs, aswell as a stronger back. It is the largest move you can do as it also incorporates most of the bodies muscles in unison.
🔥 How to 🔥
- Start with your shins touching the bar (pic 1)
- From here you want to grip the bar just outside of your shins
- Keep your spine neutral and shoulders will be pulled back and just over the bar, chest is forward, brace your core (pic 2 and 3)
- Weight goes into your heels and as you go to lift the weight you want to act like you're pushing the earth away (pic 4)
And there you have it the deadlift. Always make sure you're lifting within your capabilities and obviously seek help from a professional at the gym if you are still unsure! 😍
CHOCOLATE STUFFED RASPBERRIES
The perrrrfect snack on a hot day like today.🙌🏻😋
A great way to satisfy a sweet tooth, while keepin it healthy.😏💃🏻 and SUPER simple.🙌🏻
Only 3 ingredients
105 calories, 6.5g fat, 15g carbs, 2g protein per serving.🤗
Double tap if you could go for these today.😉
DM me for the recipe.😘