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veggies | Davey Wavey Fitness

Archive for the tag - veggies

10 Tips to Eat More Vegetables.

Did you know that March is national nutrition month? It’s a good reminder to take a critical look at what’s on our plate – and the changes we can all make to support a healthier lifestyle.

At ChooseMyPlate.gov, the government recommends dividing your plate into the following combination of diary, protein, fruits, vegetables and grains. Notice, there’s not a spot for bonbons or ring dings.

Of the five food groups, vegetables tend to get the least amount of love. But they’re also super important – and so to get more vegetables in your diet, nutritionists recommend the following 10 tips:

  1. Discover fast ways to cook. Making a quick lunch or fast dinner? Cooking fresh or frozen vegetables in the microwave makes a quick addition to any meal. Instead of opting for potato chips or French fries, steam up some veggies!
  2. Be ahead of the game. Cut or slice up vegetables in advance – and in bulk. Store them in your fridge, and add them to your salads and dishes as needed. It’s convenient and it saves time.
  3. Choose vegetables rich in color. I love brightening my plate with colorful, delicious vegetables. They’re not only beautiful and vibrant, but also full of vitamins and minerals. Try tomatoes, green peppers, yellow peppers, collard greens and more!
  4. Check the freezer aisle. It’s true: Frozen veggies are just as nutritious as fresh vegetables. And they’re flash frozen at the peak of freshness to maximize flavor. Since they’re frozen, you don’t have to worry about the vegetables spoiling – and it cuts down on waste. I love frozen peas, broccoli and cauliflower to name a few.
  5. Stock up on veggies. Canned vegetables, in addition to fresh or frozen options, can be another smart choice. Just pay attention to the labels for the sodium content.
  6. Make your garden salad glow with color. Salads can be exciting! Toss in some black beans, red peppers, radishes, watercress, avocados and more! They all make delicious and nutritious additions.
  7. Sip on some vegetable soup. You can also get your vegetables in soup form. Tomato, squash or vegetable soups are all wise choices. Look for “reduced sodium” or “low sodium” varieties.
  8. While you’re out. Instead of the usual fried side dish, ask for a salad or an order of steamed vegetables.
  9. Savor the flavor of seasonal veggies. To save money, buy vegetables that are in season from the grocery store or farmer’s market. Freeze any extras and steam up as needed!
  10. Try something new. There are tons of great vegetables out there that may be new to you. Don’t be afraid to expand your horizons. You can Google great recipes online.

If you have any other tips for increasing the vegetables in your diet, share them in the comments below! And happy national nutrition month to you!

The Davey Wavey Salad.

The Davey Wavey Salad

I have a confession to make: Unless they’re deep fried, battered and smothered in cheese, I’m not a huge fan of vegetables. While I love the way veggies nourish my body, I don’t always love the way they taste.

I’ve found that one of the best ways to incorporate more veggies into my diet is through a salad. They’re fast, easy and versatile – just like me! Innuendos aside, salads are a great solution for my fellow lachanophobes (yes, that’s the technical term for people that are afraid of vegetables).

The number of different salad combinations is infinite – but through trial and error, I’ve found a recipe that is reasonably healthy and completely delicious. With the hopes of it inspiring you to eat your veggies, I’ve decided to share it with you.

Here’s what you need:

  • A few cups of dark, leafy greens (darker greens = healthier choice)
  • 1 vine ripened tomato, cut into chunks
  • 1/2 pepper, diced
  • 1/2 avocado, cubed
  • Few slices of red onion
  • 8 Kalamata olives
  • 2 slices of prosciutto, cut
  • Sprinkle of feta cheese
  • Top with unsalted sunflower seeds
  • 1 or 2 tablespoons of olive oil and vinegar dressing

In a large bowl, simply assemble the various ingredients – then top with feta cheese, seeds and dressing. The avocado provides the salad with plenty of moisture, so you really won’t need a lot of dressing. Of course, you can supplement any of the ingredients to suit your taste buds and any seasonal produce. If you’d rather make the salad a meal, scrap the prosciutto and top with a grilled, protein-rich chicken breast.