5 Tips on How to Eat More Vegetables

vegetable medley at a farmers market

Simple tips to sneak veggies into your meal

Your doctor is always telling you how to eat more vegetables. You may have some veggies you enjoy eating, but eating the same thing can get boring. You hear of trying to sneak greens into smoothies and now there are all these plant-based food options. Even Burger King, Subway and KFC have hopped on the plant-based train, offering meatless alternatives. There are plenty of food options and products that will leave you wondering, is this really made of plants?

Check out these tips on how to eat more vegetables and let us know which ones you are willing to try!

1. Spinach Everywhere

washed fresh spinach

Spinach is a great source of magnesium, iron, and calcium. No wonder Popeye always ate it to grow strong! Eating your vitamins and minerals has a better effect on your health than just taking supplements. Eating your vitamins help balance your diet by getting much-needed fiber and other nutrients found from the food vs. supplements. Spinach can be masked in a variety of foods.

Dropping some spinach leaves in a smoothie, pasta, and stir-fry will give you all the benefits without the taste you are actually eating something healthy. Just remember if you are cooking spinach, it will wilt down, be sure to add a little extra to account for the shrinkage.

2. Vegetable-Based Foods

birds eye alfredo rotini vegetable pasta

It may be out for debate if plant-based burgers like Beyond Meat are better for you then red meat. It all depends on what your goals are and what your body needs to be healthy and nutrient-rich. If your goal is to add more vegetables to your diet, it is a great choice. There are so many other options for vegetable-based foods disguised as your favorite meals.

My favorite is Bird’s Eye veggie pasta. Their alfredo rotini pasta tastes exactly like pasta but made entirely from vegetables and legumes like lentils. It also is an affordable and quick dinner option. All you have to do is microwave it for 4 minutes and bam you are done! The sauce is already in the bag and the texture is spot on. They are available and retail stores like Walmart, Kroger, Giant Eagle and some Targets with grocery sections. Bird’s Eye also has other products like cauliflower rice, broccoli tots, mac and cheese and more all made for vegetables. Note this is not an ad, I just really like their products!

3. Switch Out Veggies For Dips

plated vegetable mix

If you are always snacking on tortilla chips, pita chips, and crackers—Try using different vegetables as a vehicle for your hummus and dips.

  • Plantain chips are great with salsa and guac
  • Cucumber, celery and cherry tomatoes with tzatziki
  • Carrots, broccoli or pretty much any raw vegetable you like, for hummus.

I know some of the foods I listed are technically fruits, but they still offer a lot more health benefits then chips and bread. They offer the same crunch as chips but without the empty calories and carbs.

 If you can’t go without the chips and bread, try eating your dips with veggies first before switching to the chips. You don’t have to change your habits all at once. The little things you change add up.

4. Homemade Veggie Chips

homemade peeled potato chips

When walking down to the grocery store aisle, you see a variety of veggie straws and veggie chips. These may be a better alternative to your typical potato chip, but making your own homemade veggie chips will ensure all of the valuable nutrients are kept in. Making your own chips is pretty easy, especially if you have an air fryer.

You just…

  1.  slice up some parsnips, sweet potato, beet, carrots and a potato (1/4 inch thin)
  2. add Seasoning (kosher salt, garlic powder, pepper and onion powder) and oil (Canola)
  3. stick them in the air fryer  (15-18 mins on 350, flip halfway)  

and you are done!

5. Veggie Omelet

chopping vegetables for cooking

Omelets are a great way to balance your health and add much-needed protein to your diet. You can make your omelets with just egg whites which are lower in calories and cholesterol.

But don’t be so quick to cut out the yolk. The yolk adds more vitamins and minerals to your food. It all depends on your health goals and what you need in your diet. Your doctor or dietitian is a great source to figure out what works best for you.

When going to the omelet bar, or making one at home, be conscious of the toppings you add. Try reducing the amount of cheese and replace it with more veggies. Artichokes, mushrooms, spinach, onions, and peppers are great options. Add some more flavor with spices, and hot sauce. It will give your omelet a more exciting flavor without having to add more cheese.

Let us know what tip you plan on trying!

Again, it is all about finding the right balance for your personal health needs. Everyone has different goals and path to a healthier version of themselves.

At HealthMetric, we recognize your health path is unique to you, we offer help and support through your journey of getting better sleep, being more active or staying hydrated (and many more). Learn how to get healthy with HealthMetric today and start your journey to a healthier you!

A helpful tip on how to eat more vegetables: Put your vegetables in an easy to see place in the fridge. Sometimes you honestly just forget what is buried in your fridge when you are trying to pull out a quick dinner.

Hectic Holidays: Stay calm and enjoy the festivities

The holiday season is here again: a joyous time where inclement weather, extra commitments, and finding those perfect gifts add to our already hectic lives. It is easy to pack our schedules so full of activities that we don’t have time for ourselves.  How can you remain jolly and make it to the New Year with your sanity intact?

The answer is just a few taps away on your phone.  HealthMetric is an all-in-one health & fitness app that is the easiest way to keep focused on your health goals to help reduce your stress and enjoy the holidays . An added bonus: HealthMetric is free on the Apple App Store and Google Play.

Keeping stress in check

Calming your nerves isn’t just achieved by meditating for a couple of minutes every day—regular sleep and exercise can also help reduce stress levels. Use HealthMetric to track your personalized daily goals so that you can enjoy the holidays again:  

  • The ‘Less Stress’ Focus Group tracks mindfulness/relaxation time and sleep to keep your stress levels down and your mind clear and sharp. Getting enough sleep – even if you have to sneak an occasional – will help keep you in a festive mood.

Super-charge your stress relief during the holiday season by using the ‘Breath Easy’ Focus Group to pair physical activity with meditation/mindfulness. Exercise paired with meditation can re0-charge your body and mind.

But remember: your health isn’t seasonal and shouldn’t be complicated. So download HealthMetric now and become: Healthier. Stronger. Better. You.

Surviving the holidays with you health goals intact

Ahhh…the holidays. Where it is so easy to overindulge on the constant barrage of tasty- but not necessarily healthy- foods and drinks that we pack on extra weight and have to resort to New Year’s resolutions to fit in our clothes again.  How can you make it through the holiday season without sabotaging your health goals and having your weight balloon up?

The answer is just a few taps away on your phone.  HealthMetric is an all-in-one health & fitness app that is the easiest way to keep focused on your personalized health goals to help maintain your target weight by understanding what you are eating. An added bonus: HealthMetric is free on the Apple App Store and Google Play.

Strategic Indulgence

If you worry about weight gain during the holidays, curb overeating by tracking how many calories and how much fat and carbs you are consuming; pair your caloric intake with setting goals for exercise to balance your approach to weight management:

  • Track of your holiday eating habits with the ‘’Not a Diet’ Diet’ Focus Group to monitor your caloric intake and your macronutrient breakdown (fat, carbs, and protein). This insight will highlight where and when you need to cut back.

If you can’t help to overindulge on the holiday treats, use the ‘Calorie Math’ Focus Group to balance your caloric intake (food you eat) with output (activity); keep your balance near 0 to fend off weight gain and burn more calories than you eat to enter the New Year in better shape.

But remember: your health isn’t seasonal and shouldn’t be complicated. So download HealthMetric now and become: Healthier. Stronger. Better. You.

Leftover Turkey Recipe: Healthy Chile and Lime Turkey Soup

couple making soup together in kitchen

When there’s no room left in your freezer and you are tired of turkey sandwiches, it is time to move on and get rid of that turkey. Turkey soup is a great way to redesign your leftover turkey. It also freezes well so you can enjoy it later when you aren’t all turkeyed out.

Turkey soup might be the typical leftover turkey meal for a lot of people–however, this recipe brings a different flavor that won’t have you thinking about Thanksgiving. The soup packs a flavor punch of chile and lime. This Mexican inspired leftover turkey recipe is by New York Times and with earned a 5 star review.

No more turkey sandwiches for you!

This recipe has only 5 steps and is perfect for making big batches for your family to enjoy. Feel free to add your own spice and adaptations to it. It will become your new after Thanksgiving tradition.

Ingredients:

  • 2 tablespoons vegetable oil
  • 1 cup diced onion
  • 1 cup diced celery
  • 1 cup diced carrot
  • ½ teaspoon cumin seed
  • ½ teaspoon coriander seed
  • ½ teaspoon black peppercorns
  • 6 garlic cloves, roughly chopped
  • 1 cinnamon stick, 2 inches long
  •  Cayenne
  • 2 teaspoons salt, or to taste
  • 8 cups unsalted turkey or chicken broth
  •  Vegetable oil for frying (about 1 cup)
  • 4 corn tortillas, at least a day old, cut in 1/2-inch strips
  • 4 to 6 cups cooked turkey meat, shredded
  • 1 or 2 firm-ripe avocados
  • 6 scallions, chopped

Leftover Turkey Recipe: Chile and Lime Soup

1.) Heat vegetable oil in a heavy-bottomed soup pot over medium heat. Add the onion, celery and carrot and let soften, stirring occasionally, for about 5 minutes.

2.) Toast the cumin, coriander and peppercorns in a small dry skillet over medium-high heat until fragrant, about 1 minute, then grind in a spice mill or mortar. Add the ground spices to the pot, along with the garlic, cinnamon, a pinch of cayenne and salt.

3.) Add the broth and bring to a boil, then reduce to a brisk simmer. Cook for 15 minutes, then taste for salt and adjust. Keep hot, covered, over very low heat.

4.) Pour vegetable oil to a depth of 1/2 inch into a wide skillet over medium-high heat. When the oil is hot and looks wavy, add the tortilla strips and fry until barely colored (1 to 2 minutes). Remove with tongs and drain on paper towels. Sprinkle lightly with salt. (The oil may be strained and saved for future frying.)

5.) In a medium saucepan, heat the shredded turkey meat with a little of the hot soup. Divide the meat among 4 to 6 soup bowls and add a few slices of avocado to each. Ladle about 1 cup soup into each bowl, then garnish with tortilla strips, scallions, jalapeño slices, chopped cilantro and a generous squeeze of lime juice.

A few of my adaptions:

Instead of frying my own tortilla chips, I just buy some Fritos or crunchy tortilla strips at the grocery store. The jalapeños are up to your taste. Some of my family can’t handle the spice so I always leave out the jalapeño and let people decide how much they want to add.

Your leftover turkey recipes don’t have to be straightforward and have the same flavors and feel of Thanksgiving. This recipe is a healthier alternative to having turkey sandwiches packed with carbs from the bread and added calories from sauce and condiments. The Lime and Chile Leftover Turkey Soup is a great way to step out of your Thanksgiving leftover comfort zone, without following a complicated recipe. This 5 (I skip step 4 so really 4) step recipe is great for families and is easy to freeze and enjoy later.

Let us know what you think of the recipe and comment below. If you are interested in more healthy inspired recipes check out these other recipes we love.

Get your protein on! High Protein Snack Mix

homemade snack mix with nuts

keeping you full till dinner

I am the first to admit I am a snacker. Especially at work. It is easier to eat chips or pretzels throughout the day instead of waiting by the microwave to cook my frozen meal. I usually end up grabbing a snack at the vending machine and eating empty calories throughout the day until dinner time. Here is a mix and match, high protein snack mix to keep you full till dinner time.

The best thing about this snack is you can make it with anything laying around the house already. Have some cereal that is about to go stale? Why not add it!

I always make a big batch and store it in an air type container. I pre-make the bags so all I have to do is grab a bag in the morning. It can’t get much easier than that!

Choose your favorite combination. Go crazy and figure out your mix!  My personal favorite is what I call Chocolate Covered Strawberry. Check it out at the bottom of the page.

I would love to hear what your mix snack mix style is. Comment it below. Enjoy!

No cooking needed. Pour, mix and go!
CHOOSE YOUR BASE
  • Pretzels
  • Baked cheese squares
  • Cereal
  • Popcorn
CHOOSE YOUR NUTS OR SEEDS
  • Almonds
  • Sunflower seeds
  • Pumpkin seeds
  • Peanuts
  • Walnuts
CRUNCHY EXTRAS
  • Sesame crackers
  • Wasabi beans
  • Bagel chip
SWEETS
  • Chocolate chips
  • Raisins
  • Craisins
  • Dried cherries
  • Dried Strawberries
  • Peanut butter chips
OPTIONAL DRIZZLES
  • Siracha
  • Chocolate
  • Peanut butter
  • Ranch
  • Buffalo
  • honey

Chocolate Covered Strawberry:

  • Base: Popcorn and Pretzel
  • Nuts: Almonds and Walnuts
  • Sweets: Dried Strawberries, Craisins
  • Drizzles: Chocolate

It is important to balance out what you eat with exercise. Check out the fitness blog to find tips on staying fit and workouts to try.