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Episode 54: If I Had to Give ONE Tip to Lose Weight, Feel Your Best, and Prevent Disease... THIS is it!

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We were all told as kids to 'eat your fruits and veggies'. But how much is enough? What counts as a serving? Why do we need so many? And how do we fit them all in?? 

These are the questions I'll be answering in this week's episode of the Life Unleashed Podcast!

How Many Servings of Produce Should You Aim for Daily?

8 Fist-Sized Servings (approximately 3/4 cup each).

Why So Many?

How the Heck Do I Get Them All In?

  • Day in the life:
    • Smoothie: cup of fruit and a cup of veggies (2)
    • Snack: Apple and sun butter (1)
    • Lunch: 1.5 cups of mixed greens + 3/4 cup of chopped veggies (salad) with a protein and lemon vinaigrette + 3/4 cup of sliced fruit (4)
    • Dinner: baked salmon with 3/4 cup sauteed garlicky spinach + 3/4 cup roasted sweet potatoes and mushrooms (2)
    • 9 servings!
  • Swap regular rice for cauliflower rice.
  • Swap chips for kale chips or homemade sweet potato fries.
  • Swap spaghetti for spaghetti squash
  • Veggies great for roasting: cauliflower, broccoli, onion, tomato, sweet potato, okra, brussels sprouts, carrots, green beans, mushrooms (with some GF soy sauce), celery root, zucchini, etc. 
  • Veggies great for sautéing quickly: bell peppers, onions, asparagus, mushrooms, thin sliced brussels sprouts, bok choy, fennel, kale, etc.
  • Veggies great for eating raw with hummus, guacamole, or salsa: sugar snap peas, beets, bell peppers, cucumber, celery, etc.
  • Veggie wrap
  • Loaded sandwich
  • Salad (mix it up with different seasonings, dressings, and toppings (plantain croutons, dry roasted chickpeas, nuts and seeds, avocado, fried egg, smoked salmon, herbs (mint, basil, cilantro, dill)
  • Veggie Bowl: Cook up your favorite veggies and pair them with a protein and a yummy sauce or dressing.

Want some sinfully delicious, but totally guilt-free recipes that'll have you loading up on veggies you actually enjoy (without spending hours in the kitchen)? Click here to download my Clean & Lean Quarantine Cooking Class!


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