emPower Training Systems - Lancaster, PA - Personal Training and Fitness Coaching
  • Home
  • About
    • Our Team
    • Testimonials
    • Blog
  • Personal & Group Training
    • Personal Training
    • Group Training Classes >
      • Class Schedule
      • Sparta
      • emPOWERed FIT
      • emPOWERed LEAN
      • emPowered RYDE (Cycling)
    • emPower Online Training
    • Personal & Group Training Pricing
  • Autism Fitness through Ninja Training
  • Kids Programs
    • Private Events & Ninja Birthday Parties
  • Lancaster Fitness Festival
    • emPowered OCR at Clipper Magazine Stadium
    • Coach Josh
  • Empowered Fitness Ministry
  • Core Workouts
  • Nutrition
    • Recipes
  • Contact

Eat your medicine

10/15/2014

2 Comments

 
Word on the street is that fruits and vegetables are good for you. 
But why!? And what exactly are fruits and vegetables? 

Let’s start with the basics. A fruit is a seed-bearing structure, whereas vegetables are all other plant parts; roots, leaves and stems. Using this definition, apples, squash and yes, tomatoes are all fruits. Vegetables include all non-seed containing plants such as beets, potatoes, spinach and broccoli. 

But why should you eat them? 

  • Alkaline producing, which helps to preserve bone mass and muscle tissue. 
  • Rich in antioxidants which help fight against free radicals formed in the body. 
  • Loaded with vitamins, minerals, fiber and phytonutrients; naturally occurring chemicals that help prevent disease.  
  • Help with hydration, as they are largely comprised of water. 
  • High nutrient density and a low calorie cost, helping to control food intake and body weight. 

Epidemiological studies strongly suggest that a diet rich in plants can reduce the risk of cardiovascular and other chronic diseases as diets founded on fruit and vegetable intake tend to be low in saturated fat and cholesterol and high in fiber, magnesium, potassium, vitamins C and E.

How many should I eat? 
According to the U.S. Department of Agriculture, the recommended guidelines for fruit and vegetable consumption are as follows: 

Vegetables // Fruits
  • Men: 2.5-3 cups per day // 2 cups per day
  • Women: 2-2.5 cups per day // 1.5-2 cups per day 

Fruit and vegetable consumption is associated with a lower incidence of:
  • Cardiovascular disease
  • Cancer [cervical, colon, breast, lung, gastric, ovarian, thyroid, pancreatic, prostate]
  • High blood pressure
  • High cholesterol
  • Type II diabetes
  • Obesity
  • Stroke
  • Lymphoma 
  • Asthma
  • Osteoporosis 
  • Eye disease 

“But I don’t like veggies!” 
No excuses! There are many ways to hide veggies in your diet: 
  • Add greens to smoothies. A handful of spinach or kale blends well with any smoothie. Whip up a quick, healthy protein smoothie using 1 cup milk of choice, 1 frozen banana, 2 handfuls of spinach, 1 tablespoon almond butter and protein powder (optional). 
  • Saute veggie noodles. Use zucchini, squash, asparagus or spaghetti squash in lieu of pasta, and you can add veggies to the sauce for extra greenery!
  • Substitute greens for bread or sandwich wrap. Make an “unwich” by wrapping your sandwich meat with lettuce. 
  • Make a better burger. Add pureed carrots, sweet potato or broccoli to any recipe using ground beef. Hamburgers and meatloaf are great when made “green”. 
  • Make it into a chip. Use vegetables as a crunchy snack by thinly slicing, lightly coating with olive oil and baking until crispy. Sweet potatoes, zucchini and kale leaves are great options. 
  • Do desserts right. Satisfy your sweet tooth with a sweet potato or black bean brownie.  

If you would like to learn more about how nutrition can help you reach your health and performance goals, contact Nicole Cascio at nnmarie@gmail.com for a nutrition consult or to join one of our ‘Think Yourself Thin’ nutrition support groups. 

2 Comments

    Get your daily VitaminE on.

    • Writers

    Nicole Cascio
    Carla Beam
    Angela Myers
    Patrick Hagan
    Josh March
    Keith Royer

    Archives

    October 2021
    September 2021
    August 2021
    October 2016
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    April 2015
    March 2015
    February 2015
    December 2014
    October 2014

    Categories

    All
    Disease Prevention
    Fitness For Kids
    Lancaster Fitness
    Nicole Cascio
    Nutrition
    Vegetables

    RSS Feed

Home
About
Our Team 
Testimonials
​Contact
Personal Training
Scheduling
​Group Classes
Nutrition
Recipes
emPower Training Systems
276 Granite Run Dr, Lancaster, PA 17601


(717) 300-0543
​
THE FOLLOWING HOURS ARE FOR GRANITE RUN ONLY
​M-Th: 5am - 8pm
Friday: 5am - 5pm
Saturday: 7am - 10:30am

​Privacy Policy
  • Home
  • About
    • Our Team
    • Testimonials
    • Blog
  • Personal & Group Training
    • Personal Training
    • Group Training Classes >
      • Class Schedule
      • Sparta
      • emPOWERed FIT
      • emPOWERed LEAN
      • emPowered RYDE (Cycling)
    • emPower Online Training
    • Personal & Group Training Pricing
  • Autism Fitness through Ninja Training
  • Kids Programs
    • Private Events & Ninja Birthday Parties
  • Lancaster Fitness Festival
    • emPowered OCR at Clipper Magazine Stadium
    • Coach Josh
  • Empowered Fitness Ministry
  • Core Workouts
  • Nutrition
    • Recipes
  • Contact