KIT Fx - Week 4 Vegetables

Week 4 - Vegetables

http://kidsintraining.com/kitfx.htm

By now you have incorporated your daily intake of water, working your way to 30-60 minutes of activity per day (keep on adding 10% or less each week until then) and have an accurate knowledge of any deficiencies in your daily routine and diet you want to address. This is right where you should be. If you are having trouble in any one spot just hang back and address that issue until it is incorporated into your lifestyle in a way that it has not created a hardship but a routine that is easily sustained. If you are there, keep all this up and lets continue to week 4.

Vegetables. For some it is the hardest item to incorporate in the right amount into our diets and this is why we will address it here. Again, I am not introducing a new idea here but the following are some reasons why vegetables should be a large part of our daily diet:
• May reduce your risk to many diseases and cancers
• Low in fat and calories but high in fiber which is helpful in lowering caloric intake and aiding in proper digestion
• Contains many nutrients that create a stronger body and healthier skin including protein, potassium and vitamins A, C and E.

More information can be found at http://www.mypyramid.gov/pyramid/vegetables.html

KIT Fx - Week 4: Increase your daily intake by 1 vegetable this week

Your daily intake of vegetables is dependent on many factors such as age, sex and level of activity. The link above will help you figure out which vegetables, and how much, should be eaten for everyone in your family. If you are deficient in the number or variety of vegetables this challenge is for you.

Pick 2-3 vegetables you and your family will enjoy and add one serving each day. Best if you can pick a vegetable from each suggested group, here is an example:
Green Leafy – Sautéed Spinach, Mon/Weds/Sunday
Orange – Carrot sticks, Thurs/Saturday
Dry Beans & Peas – Lentils (see recipe below), Tues/Friday

I can eat the same vegetable every day but my kids need a little more variety, especially when it comes to cooked vegetables. Be careful not to buy a lot of fresh produce at once as it will quickly expire and that is a lot of money to waste.

Contact our nutritionist Tracy Owens (see week2 for contact info) if you need help. Start slow, as we are doing with everything here, so your body, and you, can get acclimated to your new healthier lifestyle and once again, so it can last. If you need a reminder of all that we are doing visit our KIT Fx page on our website, link at the top. Remember, baby steps. You will soon look back at where you started and be amazed at what you have accomplished.

I am always looking for the best values when it comes to feeding my family. This recipe is based on an old-time ethnic favorite and my kids, and everyone I have made it for, love it. And where else can you get a low fat satisfying dish that is high in fiber and protein for 25 cents?

Recipe for Lentils & Rice
1 c Dried Lentils
1 c Brown Rice
5 c Water or stock (I have used chicken stock but watch the sodium)
1 med Chopped Onion
2 c Chopped Spinach
1 T Chopped Garlic
1 T Chili powder
1 T Olive Oil
approx 8 - 1cup servings (150 cals, 2gFat, 30g Carbs, 7g Fiber, 7g Protein)

1. Saute onions until opaque, add spinach and stir
2. Rinse and check lentils & rice, add to mixture. Cook for a few minutes on med, stirring occasionally
3. Add water, stir, increase heat and bring to boil
4. Lower heat to low/med, partially cover and cook for about 30-35 minutes
5. Add chili powder or other seasonings to taste. I sometimes add a dollop of plain NF yogurt and/or lemon.
Notes: Water is variable and I think 5 cups will give you a moist mixture. Also, left overs don't dry out if you keep it a bit moist.
Super cheap, like $2 for 8 servings, and lots of fiber and protein, low in fat.
maylene