10 Things You’ll Notice When You Start Eating More Vegetables
When you start eating more vegetables after eating a poor diet, you’ll notice many positive changes about your body, and so will others. Vegetables contain the nutrients and vitamins your body needs in order for you to feel your best. The longer you eat a diet high in vegetables, the more positive changes you’ll notice in your body and the better you’ll feel. Below you’ll learn about 10 things you’ll notice when you start eating more vegetables and their significance in your life.
More energy – Anywhere from a day to a week, you’ll notice that your energy levels will stabilize and possibly increase. You won’t be tired and sluggish throughout the day, and you’ll start feeling better. You may not even realize how low your energy has been until it begins to increase. All of the vitamins and minerals that vegetables contain will have you feeling your best.
Better gut health – Before increasing your vegetable intake, your digestive system might be sluggish or you might have problems with bloating, constipation, or diarrhea. Once you start eating more vegetables, you’ll notice that you will be more regular and have fewer problems with your digestive system.
Clearer skin – When eating more vegetables, you’ll naturally eat less junk food or other foods that make acne worse, and your skin will begin to clear up. Your skin will look brighter and healthier as you replace unhealthy foods with more vegetables.
The whites of your eyes will be brighter – Surprisingly, even the whites of your eyes will become brighter and more white when you start eating more vegetables. This is because of all the nutrients found in vegetables.
Healthier gums – Healthy gums are extremely important, and eating more vegetables will help your gums repair and strengthen. Vegetables have many nutrients that will help your gums, and the texture of the vegetables will also help clean your teeth near the gum line.
Less brain fog – When you eat a poor diet, your brain can’t function at its best. A poor diet will lead to tiredness throughout the day, and it will be difficult to concentrate and focus. Feeding your body more vegetables helps is get oxygen to your brain and other vital organs.
You won’t be as stressed – Green leafy vegetables are high in folate, and folate will help your body release neurotransmitters that will help stabilize and improve your mood.
You won’t get sick as often – Eat your veggies will help give your body what it needs to strengthen it’s immune system. A diet high in nutrients will also help you recover faster for when you do get sick.
Improved blood test results – After eating a diet high in vegetables for a while, your doctor will notice you’ve made some changes. You will lower your blood pressure and your blood sugar levels will be more stable after eating a healthier diet loaded with vegetables, fruit, and whole grain.
Hopefully, this list of 10 Things You’ll Notice When You Start Eating More Vegetables has convinced you to start eating more vegetables so that you can have these benefits. You’ll have better overall health if you start adding more vegetables to your diet because you’ll be eating more healthy foods and less of the foods that cause major health problems. The above benefits listed here are just beginning of what will happen in your life if you start eating more vegetables.
Light exercises like yoga, Pilates, etc., are good for you, but they aren’t always the very best way to build your muscle if that is your goal. That is where things like exercise bands come in. Exercise bands are intended to be an easy and simple way to build up muscle. In this particular review, we will be looking at the exercise bands sold by Fit Simplify. We will look at the key features of the exercise bands, then the pros, and finally the cons.
Key Features of the Fit Simplify Resistance Loop Exercise Bands
Are the Fit Simplify Resistance Loop Exercise Bands Worth Buying?
The Fit Simplify bands are extremely high quality. The bands are made with all-natural latex and it really shows. When you actually use the bands, you can really tell that they are durable. Plus, Fit Simplify offers a lifetime money back guarantee, so you know that they have real faith in their product’s longevity.
The way that they organized the bands is also very helpful. The bands range from extra light to extra heavy, so you can start out with the lightest resistance band and slowly work your way up to the heaviest resistance band. The bands are helpfully colored coded, so you can easily know which level of resistance each band is.
The bands also come with a bunch of very helpful extras. For starters, you get a bag to help carry the bands around in. It is a very minor add-on, but it is still worth having. Likewise, you also get access to an instructional booklet, an e-book, and videos which outline the various exercises that you can do with the bands. This is especially helpful if you just want to use the bands on their own and do not plan on combining them with another exercise program.
Also, the bands are useful for more than just straight up exercise. For those who are going through physical therapy, these bands can also be used to aid in that as well.
The Fit Simplify bands are more geared towards beginners and people who have never really engaged in resistance training before. For those who have engaged in resistance training before, only the “heavy” and “extra heavy” bands will actually be worth using, the others do not offer enough resistance for veteran strength trainers.
One Skillet Lemon-Rosemary Chicken Thighs
This one-skillet recipe is packed with flavor and is oh-so-easy to prepare. The classic pairing of fresh rosemary and lemon is the centerpiece of this dish, while the addition of sautéed shallots adds a subtle depth to the flavors. When paired with frozen broccoli or spinach, this One Skillet Lemon-Rosemary Chicken Thighs is the makings of a satisfying, low-carb meal that will soon become a new family favorite.
Tip: Organic lemons are recommended for this dish because the skin is not removed prior to cooking.
Prep time: 10 minutes
Cook time: 30-35 minutes
3 T. unsalted butter, divided
6 boneless, skinless chicken thighs
Sea salt and black pepper, to taste
2 medium shallots, sliced thin
1 c. chicken stock, preferably organic
1½ T. fresh rosemary leaves, finely chopped
1 c small tomatoes
1 medium organic lemon, sliced and cut into small, thin wedges
Banana Cream Frozen Yogurt
One of the biggest things that helped me with weight loss (32lbs so far) was switching out unhealthy food for something healthier. I really love my sweets, especially ice-cream but I made changes. Now I make my own frozen yogurt, one of my favorite recipes is my banana cream frozen yogurt.
You don’t need a bulky ice cream maker to enjoy delicious frozen treats at home. This homemade frozen yogurt consists of just a few ingredients and doesn’t require any churning or complicated equipment.
The secret to success with this recipe is finding the right balance between the tangy Greek yogurt and more mild cream cheese. If you use regular yogurt instead, you may want to use a little more because it is less creamy than Greek varieties.
Related —>Applesauce Banana Bread
2 large bananas
½ c. plain Greek yogurt, low fat
6-oz. cream cheese – lowfat, cut into chunks
¾ T. real vanilla extract
¼ c. honey, preferably local
Fresh banana slices
Crushed graham crackers
Tip: Regular vanilla extract will affect the color of this dish. To prevent this, choose a clear vanilla extract instead. However, be sure to read labels carefully because most clear extracts are imitation.
Related –> 20 Top Gut-Friendly Foods
To serve, remove from freezer and let sit on counter for 5-10 minutes to soften. Scoop into individual chilled serving dishes and garnish with slices of fresh banana or other favorite toppings
Whether you have 10 lbs to lose or 100 lbs to lose you need to make changes. It really does come down to diet and exercise but it doesn’t have to be daunting. I’ve added some ways to cut calories without starving. Want extra help on your weight loss/ get healthy journey? Join our Fitish Moms Facebook group (you don’t have to be a mom to join)
Don’t Drink Your Calories
Drinking cokes, sweet tea, beer, and wine, it is all adding unneeded calories. One can of coke is 150 calories. If you have 4 cokes a day that is an extra 600 calories which it half of your daily calorie intake if you are striving for 1200 calories a day. Learn to drink non-calorie sodas, unsweetened tea, and water. It will take some getting used to but you can do it. I was addicted to Southern ‘sweet tea’ and now I only drink unsweetened with lemon.
Use Smaller Plates
This is completely psychological. Studies have shown that when we use smaller plates we eat 30% less. We serve our self less, we eat less and we don’t feel like we are missing out on anything.
Vegetables have less calories than food like meat, cheeses, breads, and desserts, they are also much healthier. I try to make my plate 2/3 vegetables. I’m eating just as much as I was before, I’m full, and I’m eating less calories. You get the minerals and vitamins your body needs.
Water, Water, and More Water
Drinking water can help you control your calorie intake since water has no calories and easily substituted instead of drinking high calorie beverages. It is also great for your skin and helps energize your muscles.
Eat Soup or Salad before Your Dinner
Eating a broth based soup or a salad with light dressing can significantly cut your calories. When you fill up on the soup and/ or salad you will eat less of your entree. I do this a lot when I go out to eat.
Related –> 5 Busy Mom Workout Tips for the Beginner
Relax and Enjoy Your Meals
The French have it right, relax when you eat. When you rush you eat more and it slows down digestion. Eat slowly and you’ll see that you are actually filling up and don’t have to eat as much to fill full.
Measure Your Fat
This is common sense, the fat you eat is the fat you wear. Sure that candy bar sounds good but it is high in fat so you should skip it and grab a piece of fruit instead. When you measure your fat you will actually see how much fat is in everything and can make better choices. I love the My Fitness Pal app to help me keep track of my food.
What? But you just said to make better choices and yes you should but I also don’t believe in never enjoying yourself. No, don’t have dessert every day and when you do have dessert just have a small portion. I like to share a piece of cake with friends.
Skip the Bread
You don’t need the bread brought out before your meal at a restaurant. It won’t kill you not to eat it, I promise. It is added calories you don’t need. I rarely eat bread unless it is wholegrain and usually when I make a sandwich for a picnic.
Related –>Applesauce Banana Bread
Focus on Your Task at Hand
Ever find yourself mindlessly eating snacks while you are working or reading? That is added calories you don’t need. Eat at meal time and when it is meal time focus only on eating.
Eat Half of Your Meal at Restaurants
Restaurants, especially in the USA serve REALLY big portions. Pack half up for later as soon as your meal is served so you won’t be tempted to overindulge. My daughter and I like to split dinner and split a salad. We are never hungry for more.
Enjoy Low Calorie Alcohol
You probably should skip alcohol if you are trying to lose a lot of weight but we are Fitish around here and like to enjoy drinks on the weekends. I love IPA beers but they pack a lot of calories so I have a light beer. Make sure to skip the fruity drinks, they are packed with sugar! Cabernet wine has low sugar as well as liquor (without adding the juices). It is all in what you get used to.
Remember how I said no snacking while working or reading, etc? That doesn’t mean no snacks at all. I have a mid-morning snack and another in the afternoon but it is a designated time meant only for eating. Skip the chips and candy bars. Switch them out with boiled eggs, low fat yogurt, low fat cheese, or popcorn.
Skip the Cheese
Unless it is low fat and lower calorie that is. One slice of cheddar cheese on a burger is an extra 113 calories! That is easy to leave off because all of those little extra calories here and there really add up.
Swap out Your Sides
I love french fries as much as the next girl but no, just no. Eat vegetables or if you must have fries then go for sweet potato fries instead. That isn’t to say I won’t reach over and grab a few fries off of someone’s plate when we are out to eat…
Grill Instead of Fry
As much as fried food tastes good skip it. Grilled food is delicious and your body will thank you.
There are plenty of foods that you can eat so you will not starve. Even if you aren’t a big fan of healthier foods you will get used to it and you will start to feel better.
Mediterranean-Inspired Quinoa Salad
Quinoa has become a staple in my diet. It is a plant-based protein and digests easily. I’ve been eating mostly plant-based for a while. I do still eat fish, eggs, and chicken but not nearly as much as I used to and I never eat pork (unless it is on a pizza) and it is a rarity if I eat red meat. That is why I wanted to share my Mediterranean-Inspired Quinoa Salad. That way if you wanted to add in more protein you can. The quinoa salad is one of my favorite lunches.
This quick and easy side dish pairs the bold Mediterranean flavors of lime, Feta cheese, Kalamata olives, and fresh parsley against the subtle backdrop of quinoa. Thanks to the naturally salty flavors of the olive brine and Feta cheese, this dish doesn’t need any added sodium to help balance the flavors. However, for best results, you’ll want to make this dish in advance to give the flavors a chance to blend.
Prep time: 10 minutes
Cooking time: approximately 20 minutes
1 c. quinoa, uncooked
2 limes, zest and juice
4 oz. Feta cheese, crumbed
2 oz. Kalamata olives, chopped, with brine
¼ c. fresh parsley, stems removed and chopped
Optional: Black pepper, to taste
Tip: For an added layer of flavor, toast the quinoa over medium heat before cooking.
If you make this let me know how you like it! Have any other plant-based favorites? I’m always up to new recommendations. Drop me a line and let me know what your favorite are!
As moms, we’re all pressed for time. This is why I developed this list, 5 Busy Mom Workout Tips for the Beginner. Energy can be severely lacking, especially when our kids are little. This, however, is why we need to focus on our own health and fitness even more so to be able to have the stamina to keep up with the daily demands of caring for our children.
So, what’s a busy mom to do? The gym is usually the first stop, but what if you don’t have the time or the funds for such an “extravagance”? What if purchasing equipment is out of the question? Here are 5 Busy Mom Workout Tips for the Beginner that you can do at home…you know, in between diaper changes and keeping kids out of the dryer.
Dining room chairs, the couch, a low coffee table… All of these can assist with squats and other exercises where you need stability. As a newbie (especially postpartum), it’s important to take it slow and use a means of stabilization until you’re comfortable and able to balance.
You don’t have to set aside an hour, or even a half hour, all in one block. Anyone with kids knows that unless they’re in school, this is virtually impossible. Ten minutes in the morning before they get up, ten minutes during nap time, ten minutes after bed time. Find ten minutes a few times per day and do something simple.
Exercise equipment like weights and yoga mats can become a large expense. If you want weights, fill gallon jugs with water (preferably with a screw-on cap). A gallon jug of water weighs approximately 8 lbs. Fill to the desired amount (or use half gallon jugs for less weight). A thick towel can double as a yoga mat. Even a small child can be useful for weight training!
And speaking of children…
You’re never too young to start engaging in a physical fitness routine. Involve your little ones. Lay on your back and lift your baby. Make it a game. Ten reps, up and down. I guarantee your little one will love it! Do lower leg lifts while sitting…with your child on your lower legs. The added weight will increase strength, and it’s a fun ride! Put on some music and have a dance-off with your older kids. Get your hearts pumping and have some fun!
There are amazing exercises that you can do while on a walk with your little one. A quick internet search provides loads of options and workout routines. Stroller exercises serve a multifaceted purpose. You’re getting a workout (of course), you’re getting out of the house (which fends off depression and helps with the baby blues), and your baby is getting their fill of outdoor time which can help with naps and crankiness.
Whatever you choose to do, make sure you always start with a warm-up and stay hydrated. Remember, fitness isn’t a quick fix, but a lifestyle. Slow and steady, and enjoy the journey! I hope you enjoyed the list of 5 Busy Mom Workout Tips for the Beginner.
I also recommend using Youtube for videos. I use my chromecast to display on my t.v. My favorites are Zumba and Yoga. It is perfect for rainy days or if you are busy. We all deserve 40 minutes to take care of ourselves and you can pause the videos if you have to!
8 Ways to Sneak More Exercise into Your Busy Day
Finding the time to exercise isn’t always easy. There’s work, school, activities, appointments, meetings, errands, chores, and many other things that can get in the way of exercise. Sometimes going to the gym or out for a run just isn’t possible. So, what is one to do when life gets in the way of staying fit? You may not have time for an hour at the gym, but most people do have time for some small bursts of exercise throughout the day. Below you can learn 8 ways to sneak more exercise into your busy day, and afterwards, maybe you can think of other ways that would work for you.
If you’re too busy for the gym, you may consider adding exercise and movement throughout your day instead. You have just learned several ways to do this. Hopefully, this will get you to thinking about what you can do throughout your day. There’s always time to improve your fitness, even if it’s with small bursts of movement during your day.
Setting aside some time to go for a 45 minute walk isn’t always easy, especially when you have kids! We all live busy lives and between family and work, fitting in a workout isn’t always possible. What if I told you that you didn’t have to dedicate a set block of time for your walking workouts? What if you could get the same health benefits by working in a little more activity here and there throughout your day? And what if there was a fun little gadget that helped you keep track of it and motivated you to move more?
The pedometer will track how many steps you take on any given day. It will also track how many minutes you’ve spent being active and how many miles you’ve walked. In other words, it keeps track of how much exercise you get during your day. And the good news is that it doesn’t matter if you head out after work for a 45 minute walk, or if you work out in little spurts here and there throughout the day. Maybe you start your day by parking a little further away from the office and walking a couple of hundred extra steps. Then you take a quick stroll during your lunch break. You wrap up your day by walking around the park while your kids play. And just like that you’ve gotten your exercise in without having to block out any additional time.
Give it a try. Put on a pedometer, or start tracking with that phone you’re always carrying around anyway and see how much you’re walking around any given day. From there, try to get a little more active as time goes by until you hit your stepping goal. For most of us 10,000 steps per day is a good long term goal, but if you’re feeling more ambitious than that, go for it.
Keeping track of your steps is very motivating. Looking at your pedometer and realizing you’re 2,000 steps away from your daily goal may be just the motivation you need to head out for that after dinner stroll.
I’ve taken a banana bread recipe and made it healthier for you. This applesauce banana bread is a great treat.
4 ripe bananas
1/4 cup of sugar or sugar substitute. I like stevia.
¾ cup of applesauce
2 cups of bread flour
½ teaspoon of salt
1 teaspoon of vanilla
Preheat the oven to 350 degrees and grease a 9” x 5” loaf pan. In a large bowl, slice the bananas and use an electric mixer to mash. Add the sugar and blend. Let mixture stand for 15 minutes. Add applesauce and eggs and mix well. Blend in the remaining ingredients. Pour into the greased loaf pan and bake for 55 minutes. Remove from the oven and let stand again for 10 to 15 minutes. Transfer to a wire rack to cool completely.
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