Toning Triceps

With the summer quickly approaching (it's felt like summer already in Toronto, and it's only April!) the winter coats are coming off, and hibernation is coming to an end. This is when people start to notice their "winter layer." A bit of pudge is cute but we all know the self consciousness that arrives with tank top and swimsuit season. Nobody wants a set of "wings," otherwise known as flabby triceps!

Fortunately triceps are not very difficult to tone up, and there are plenty of exercises to challenge them including on weights and by using only body weight:

Great Isolated Triceps Toning Exercises:

Dips- My personal favourite! Find a weight bench, step, solid chair or table.

-Support yourself on your hands, placed on either side of your thighs, and allow your butt to just fall of the bench.

-Place your feet flat to start and then you get better, stretch them out so just your heels are supporting straight legs.

-Using the strength in your triceps, lower your body by bending back at the elbow. Lower until your upper arms are parallel to the floor, or half way down and rise back to starting position.

Kickbacks- The wonderful thing about kickbacks is the exercises forces you to squeeze your triceps and gain better body awareness. The basic kickback is as follows:

-Support your body on a bench, stability ball or chair on one hand, and get your back very flat by bending at the hips.

-With the free hand, grab a weight and raise your elbow up high while keeping it close to your body. Your upper arm should now be positioned parallel with your back.

-Finally, bend back at the elbow until your forearm is straight and the weight is being kicked back behind your body. Squeeze your triceps at this final position and bring back to centre.

Overhead extension- This exercise can be performed sitting, standing, with weights, medicine balls and can also be incorporated into compound and circuit style exercises.

-Raise one arm over your head and hold your weight with your palm facing in, or facing your head.

-Grab your elbow and pull it in closer to your head to prevent the elbow from flaring out.

-Bend the elbow and lower the weight back until your forearm is parallel with the floor (or half way down) and push back straight up to starting position.

Skull Crushers or French Press- A challenging lying down triceps exercise that will have your arms toned up in a hurry!

-Lie on a bench (or the floor) with either one heavy weight in both hands, a free weight in each hand or a loaded barbell.

-With a narrow grip and palms facing forward (away from you) bend back at the elbows half way (top of forearms are parallel with the floor) and push back into straight arm starting position.

-A fun variation on this exercise is to use free weights and alternate one at a time, into opposite shoulder. I call this one unilateral skull crushers!

Complete 2-3 sets of 3 of these exercises 2-3 times a week for tank top ready triceps! Don't forget to add in compound exercises that hit the triceps as well including push ups, planks and medicine ball throws!

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The Surprising Technique for Developing Beautiful Muscle Tone

Do you want to be surprised? Perhaps even shocked?

The best way to develop amazing muscle tone does not require harder work than you are already putting in - Quite the opposite! By mixing strength exercises with stretching throughout your workout, you will develop long, lean and youthful muscle. Here's how it works:

Benefits of stretching during weight lifting workouts:

-Building muscle starts with muscular contractions. This is strength training. The muscle is squeezed, shortened and put to work. Muscle fibers break down and then have to rebuild to keep up with the imposed demand placed upon them. Unfortunately this is where most people stop sculpting their physique. This causes smaller, inflexible muscles with a limited range of motion.

-Stretching is the lost soul mate to building muscle and body sculpting. Stretching will lengthen muscles. This increases the range of motion which actually allows more muscle fibers to be worked and results in, you guessed it, more fully developed and defined muscles after the healing and rebuilding process.

-Stretching also reduces risk of injury and muscle soreness. This ultimately allows more challenging and consistent workout routines.

Your New Stretch Routine

1. Before ANY workout practice dynamic stretching. Think of dynamic stretching as a stretch warm up. Dynamic stretches are not held. They include exercises such as: arm circles, knee raises, hip thrusts etc.

2. When you rest in between sets you should be stretching! Remember the road to beautiful muscles is contracting and lengthening muscles. So lift hard and stretch long!

3. After any workout practice static stretching. These are the stretches you hold anywhere from 10-30 seconds. Repeat each stretch 2-3 times and don't bounce.

4. Once a week try yoga, Pilates, or simply have a "just stretching" workout for 30 - 60 minutes. This guarantees healthy and limber muscles but will also aid flexibility progress more than any other stretching session.

Stretch For An Amazing Physique!

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Monday Motivation - Zen

"Working out is my biggest hobby. It's my zen hour. I just zone out."
-Zac Efron

"Zen, per se, is not just an art, it's not just a religion, it's a realization."
-Gene Clark

"I think self-awareness is probably the most important thing towards becoming a champion."
-Billie Jean King

"The only zen you find on tops of mountains is the zen you bring there."
-Robert M. Pirsiq

"Zen is not some type of excitement, but concentration on our usual everyday routine."
-Shunryu Suzuki

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Two really tasty lunches

I have been obsessed with these lunches because they are relatively quick, inexpensive and healthy.

Peanut butter and "Jelly"

Serves 2

By using all natural peanut butter you can eliminate eating hydrogentated oils, which are used to hold the peanut butter together. By giving it a good stir, and storing in the fridge, separation is no longer an issue. By using blueberries (or any fruit) instead of jam or jellies, not only do you get antioxidant benefits, but fruit is naturally sweet and if anything, tastes even better!

Ingredients:

-4 slices of whole grain bread

-2 Tbsp all natural peanut butter

-1/2 cup blueberries (fresh or thawed from frozen), slightly crushed

Directions:

1. In a bowl slightly crush blueberries.

2. Spread peanut butter (1 Tbsp each) on bread (or toast) and add blueberries (1/4 cup each) on top.

3. Cover with other slice of bread and voila! Gourmet peanut butter and "jelly" sandwich.

Egg Salad Sandwich with Cottage Cheese

Serves 2

Use cottage cheese to replace mayonnaise in egg salad sandwiches. This reduces fat and cholesterol and adds plenty of protein and calcium. You can't even taste the difference!

Ingredients:

-1 egg

-2 Tbsp low fat cottage cheese

-4 slices whole grain bread (or toast, or English muffins)

-1 tsp dried dill

-Diced cucumber/celery (optional)

-1/2 tsp curry powder (optional)

Directions:

1. Hard boil an egg by placing in a saucepan and completely covering in water. Bring to a boil and turn off heat. Leave pot on burner for 10 minutes.

2. Meanwhile in a small bowl mix cottage cheese, and optional ingredients.

3. Take the egg out of hot water with a spoon and place in a bowl of cold water for 1 min to cool. Run egg under cold water to peel off shell.

4. Add egg to bowl, chop and mix with cottage cheese mix. Make into sandwiches.

Enjoy!

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What is the best time of day to exercise?

The best time for exercise is dependant on the individual. For many people their workout is based on their availability and for some, there may be only one time in the day they can fit it in. However, as far as the best times are concerned, here is a list of pros and cons:

Morning

Pro
-Get it out of the way first thing and enjoy the remainder of the day in accomplished bliss.
-Great for "clearing the cobwebs," contemplating the day ahead, and starting out strong.

Cons
-It's more difficult to lift weights in the morning. Especially without a good breakfast.
-Many people find that draining their energy reserves first thing, leaves them feeling tired too soon in the day.

Afternoon

Pros
-If you are doing outdoor activity the streets and parks are usually all yours.
-Gyms typically have discounted classes and memberships for afternoon clients.

Cons
-You may end up having to take an extra shower.
-It's harder to find workout buddies with a clear schedule in the afternoon. This also applies to social activity groups.

Evening

Pros
-Exercise at night is a great way to release the stress of the day.
-Aids a good night sleep

Cons
-People who choose to exercise at night are more likely to get side tracked and miss their workout.
-Energy levels are low.

It's best to experiment with your routines to figure out what works best and at what time. Personally speaking, I do cardio in the morning, weights (or yoga) in the afternoon and (when the time and energy is there) I practice dancing in the evening. This schedule is one I have refined over years of fitness. I find it comfortable and manageable.

The bottom line is that you are not going to see better results by working out in the morning, evening or vice versa but you will see no results if you skip the workout altogether by trying to maintain a fitness schedule that does not suit your lifestyle.

Fit It In!

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Free Digital Edition of Yoga Journal and Vegetarian Times Magazine

Yoga Journal is a fantastic magazine that offers truly informative, in depth yoga articles, pose and practice instructions. In honour of Earth Day they are offering free downloads of their latest issue. If that's not enough generosity, they are also putting up a free download from their sister publication Vegetarian Times. You can download the issues here.

On a completely unrelated note I want to congratulate my friends, clients and colleagues that took part in the MS walk for a cure this past Sunday here in Toronto. Not only did they accomplish a 10k walk but raised money for Multiple Sclerosis research, a neurological disease that has effected friends and family near and dear to us all. Way to go guys!

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DVD Review - Chakra Balancing Yoga

I recently tried out a yoga and wellness DVD released in 2009 by the famed Yogini and co founder of the Jivamukti Yoga Center, Sharon Gannon. Chakra Balancing Yoga claims to cleanse the chakras, the seven energy centers within the body. Chakras can become clouded with negative energies. by balancing the chakras it allows them to be open and free, resulting in an open, loving and free being within ourselves.

The workout was very interesting. I use yoga primarily as a fitness supplement and enjoy the physical benefits of the exercise. This workout, while it was an easy routine was still beneficial while also being very mentally rejuvenating. The session pushes you to contemplate forces holding you back, whether it is built up hurt, resentment or worry. At the same time you are asked to give thanks to parents, earth, career and home. Chakra balancing yoga is a contemplative workout, and allows the participant to to see and feel what is important in life, and what is holding you back from being who you want to be.

The mantras (or chants) are very simple and non-intimidating for the newer yoga student or skeptical but open to trying participant.

The DVD also includes 2 bonus workouts. One is a 7 minute backbend sequence and the other is a 10 minute vinyasa sequence. Both are from currently existing yoga DVDs from Sharon Gannon. They were both very fun (especially the vinyasa sequence) and made me want to learn more about Jivamukti Yoga, a branch of Ashtanga focusing more on spiritual and animal rights activism as well as challenging postures and sequences.

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Five Reasons to be Fit and Healthy

While it is true that I began my fitness journey to lose weight, my love for exercise and healthy eating has evolved beyond image and aesthetics. If I knew then what I know now, I would have started living a healthy and active lifestyle much sooner, because the benefits surpass any "looks" related goals I have ever had.

Five Non Aesthetic Reasons to be Fit and Healthy

1. Energy

I had heard that exercise and proper nutrition resulted in higher energy levels and the experts were not kidding! It's incredible how foods like vegetables, nuts, whole grains and exercise can do for your overall levels of stamina and endurance. Before I changed my lifestyle I *had* to have a nap everyday. These days, I can't sleep during the day, even if I try. I have the energy to exercise (sometimes twice a day), take care of the household, go to work and work at home in the evening and even then, I seem to have energy to spare!

2. Feeling Good

While it's true that losing weight will make you feel better and less self-conscious about your body, a healthy lifestyle makes you feel good all around and overall. There is the sense of accomplishment. Changing you lifestyle requires you to try new things, learn how to cook and step outside your comfort zone. All of these new things help us to grow and change in positive ways. Changing your diet and exercise cleans your body physically and mentally. We are happier, less stressed and more efficient people.

3. Strength

It's amazing how being strong is undervalued in everyday life. Having more strength is a serious benefit of exercise and diet. Having strong bones, ligaments and tendons means we can be independent now, and well into our golden years. Being able to carry more home and lift things around the house or office makes more efficient, independent and self satisfying lifestyles.

4. Sex

When we exercise to lose weight typically it is a direct or non direct result of wanting to be more attractive to the preferred gender. However, aside from looking good, being healthy means being a much better lover. With increased stamina, strength, flexibility, and confidence any partner would be thrilled to be paired with someone with such exciting sexual attributes.

5. Mental Vitality

Being fit means thinking clearly. It results in more complex thoughts, a quicker thought process, betters the ability to multi-task and improves memory. Being healthy lowers stress and anxiety levels, wards off depression and in general, makes your brain healthy, alert and energized.

So even if you are the type of person that can eat your weight in junk food and never gain an ounce *shakes fist at you* exercise and nutrition is relevant for anybody, with any lifestyle.

Be Fit!

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Nutrition Plan Idea! 4 days on, 3 off

You may have heard of calorie cycling. This technique is eating light one day and then heavier the next. This "tricks" your metabolism into changing the speed of digestion, to encourage the body to not get used to one way of eating, and to work harder to keep up. This is similar to the same technique in exercise routines. If you change your workouts regularly the body has to "keep guessing." This results in a body confusion that never allows your metabolism and muscles to get used to a routine that causes a fitness rut, or plateau.

Recently I have taken that philosophy and developed an eating plan for myself that has really maximized my training results. In less than six weeks I have noticed more definition in my muscles, especially my abs, and more energy than ever before! This nutrition technique is 4 days on, 3 off.

Here's how it works:

1. The "on" days are the healthier days in the nutrition plan. Start on Monday. This is when we're feeling most motivated and ready to take on new goals and tasks.

2. From Monday to Thursday eat light.
-Limit carb heavy meals where the main food item is pasta, rice, potatoes and bread. Do not get rid of them all together, just reduce!
-Substitute carbohydrate heavy foods with beans, legumes, vegetables, fruits, nuts and seeds.
-Drink a lot of water and protein rich beverages such as milk, soy milk and protein powder supplemented shakes.
-Drastically reduce sugar and caffeine. Substitute with lemon water, carbonated water and herbal teas.
-Plan most of your heavier exercise days in the first four days.

3. From Thursday to Sunday take a break.
-This does not mean "free days" or eat whatever you like. This only means to enjoy a rice or pasta dish for dinner. I chose these days because whether we like it or not, these are the days that nutrition plans fall of course anyway. Between social activities, visiting family and a change of routine, some unstructured eating is bound to happen, so we may as well expect and prepare for it. Knowing these days are good for loosening the reins, we automatically feel less tempted to eat poorly because psychologically speaking, we are not rebelling against ourselves.
-Limit alcohol to 4 units a week.
-Try to exercise once during these three days.

This is a very easy and rewarding plan to follow. I have been experiencing fantastic results using this program. If you have any questions, or need meal ideas e mail me anytime, kaleenatrainer@gmail.com

Try it!

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Ten Body Weight Cardio Exercises for Weight Loss

To effectively lose weight you must exercise and eat healthy to create a calorie deficit, usually 500 calories less a day than you are used to, to lose 1lb/per/week. On top of a varied, low fat diet consisting of plenty fresh fruits and vegetables, try these body weight exercises to burn lots of calories and to speed up weight loss progress.

These exercises are known for accelerating the heart rate quickly. They are excellent cardio exercises and in most cases, strength as well. Best of all, no equipment required!

Ten Body Weight Cardio Exercises For Weight Loss

1. Jump rope - You don't even have to have one! Just circle your wrists in time to your jumps!

2. Jumping Jacks - Try doing 50 in a row. Slightly bend your elbows and control your arms for a more challenging and effective set.

3. Kicks. Front, back, side...They tone your legs too.

4. Punches. Across to body, hook, uppercut, straight out in front. Punches are great for exercisers with lower body injuries.

5. High Knees. Run on the spot and raise your knees as high as you can.

6. Butt kicks. Run on the spot and kick yourself int he butt!!

7. Mountain Climbers. Read my recent article on mountain climbers!

8. Steps ups. On a stair, weight bench or any stable surface. Alternate feet one at a time or holding weights! Add in a knee raise for even extra cardio.

9. Burpees. These are soooo hard! Jump up, jump down into plank, Push up (optional) knees in to chest, spring back up and start again.

10. Planks. Many variations. See if you can hold for 1 minute.

Try them all for 2 minutes each and you have yourself a 20 minute cardio program!

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Basil roasted veggies and couscous

The best meal is the kind where you are full for hours because the portion looked so big but the reality was, it was actually a very low fat and calorie dish. This meal is full of veggies, flavour and nutrition.

Basil roasted veggies and couscous

Ingredients
Serves 2

1 Tbsp olive oil
2 tbsp balsamic vinegar
1 or 2 cloves of garlic, minced
1 Tbsp dried basil or 2 Tbsp fresh
1 red pepper, cut into 1inch slices
1 yellow pepper, cut into 1 inch slices
1 zucchini, cut into coins and the halved
1 red onion, cubed or sliced
enough whole cremini mushrooms for 2
1/2 cup whole wheat couscous
1 cup of water or low sodium vegetable soup stock
2 tbsp feta cheese
small side of simple salad

Directions:

1. Mix the first 4 ingredients in a bowl, set aside.

2. Preheat oven to 350. In a roasting pan put the whole mushrooms in first, cut the rest of the vegetables and add them.

3. Pour sauce that has been set aside and toss. Cook 35 to 40 minutes.

4. 15 minutes before the veggies are done boil 1 cup of water and/or broth, pour in 1/2 cup couscous and let stand 10 minutes.

5. while the couscous stands place a handful of (ready made) salad on the plate.

6. Chop feta on a plate or bowl and set aside.

7. Add couscous beside the salad and serve vegetables over couscous. Top the whole thing with feta.

Try This!

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Three easy ways to make fitness a part of your lifestyle

Making the decision to exercise and be healthy is a wonderful thing! It's a little tricky at first, but that's only because we are comfortable with our routine and habits. The way to break free from the daily rut is to slowly add fitness into your life in a way that is comfortable, to make the transition a healthy and happy one.

Three easy ways to make fitness a part of your lifestyle

1. Of course, you will need to exercise. This is the hardest part for most people because before you get fit, you lack energy, motivation and results. Fear not new exerciser! the transition towards an active lifestyle is easier than you have imagined. Start by picking a time of the day you ALWAYS have 15 minutes to spare. Even if you have to sacrifice a TV show for a little while, it will be well worth it. In only 15 minutes a day of walking, weight lifting, or even stretching you are setting yourself up for a new, healthy routine. Do this for a week and just try not to increase your workout time to 20 or even 30 minutes!

2. The two birds with one stone approach is finding an activity you enjoy doing and either making it a friend or family event, like cycling weekends on the boardwalk, or joining a social activity group to meet new people. This way you receive double the benefits of seeing and meeting people and exercising, without doing the typical social activities such as dining out or going to the movies.

3. Hire a personal trainer. If you let your trainer know you have not exercised in a long time, or never at all, s/he will go easy to start. A trainer can be a fantastic way to hold yourself accountable while you establish your new healthy lifestyle routines. The longer you work with your trainer the more advanced your routines will become. This way you won't be overwhelmed right from the start. The gradual progression will be encouraging and the results will be motivating.

Once you get into your new routine you may find you absolutely love physical activity. If you're anything like me, it will change your life in hundreds of positive ways and you will be a completely new and forever changed person.

Get Fit!

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Benefits of Buying from a Bulk Store

I had always thought of bulk stores to be like the chain Bulk Barn. I pictured stale food, lots of candy, and not even getting that much of a discount to make it worthwhile. However, in a health conscious society, the demand for healthy eating and the newfound need for raw ingredients, to know exactly what goes into the food we make, has caused an evolution in the bulk stores of today. They are a cook's wonderland, filled with delicious spices, hard to find health products and inspiration for creative cooking, to add variety and excitement into a family's diet.

Reasons to buy bulk

1. Buying from a bulk store does not have to mean buying a lot of food. My favourite way to use the bulk store is to try new food in small amounts. Think of it this way - If you wanted to try out a new recipe with 3 spices you do not have, the grocery store charges $5 per container and you may never make the dish again. At the bulk store, buy what you need and pay $1 for all three.

2. Accommodating

Independently run bulk stores take requests! In the grocery store, if you ask them to order sulphate free raisins all you get is a funny look! Smaller bulk stores regularly order new products for their customers and are always on the look out for new and exciting foods for us to try.

3. The harder to find stuff

Unfortunately run of the mill grocery stores may not have rice flour pasta, miso paste, tempeh and other harder to find healthy food. Many bulk stores also carry a wide variety of organic and farmer's market fresh meat and dairy. If you are concerned about where your food comes from and in the case of animal products, how it was treated, a chain grocery store is not an ideal place to shop.

If you live in Toronto my favourite Bulk store is Better Bulk at Danforth and Woodbine. The prices are great, the owners are helpful and the place is just generally fantastic. Their store alone has improved my diet and changed the way I'll eat forever!

Buy Bulk

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Try Mountain Climbers

No, not people that climb up mountains, the exercise! Mountain climbers are a body weight cardiovascular and strength exercise, typically used in circuit training, boot camps, and intervals in between weight lifting.

Benefits

-raises heart rate very quickly. It's quite difficult to do this exercise for longer than 30 seconds!

-Strengthens arms, shoulders, chest and abs.

-Does not require equipment and has a place in any workout.

How To:

1. Start on your hands in plank position.

2. Bring your knee forward, as if you are about to start a race.

3. Without raising your hips too much (think plank position) jump your legs back and forth, alternating the foot that is in front, near your chest.

Variations

(a) Knee to elbow. For more focus on obliques (side abs), touch your knee into your elbow and focus on twisting your torso to assist the movement.

(b) Two leg in-out. Instead of alternating feet while jumping, hop two feet at a time in towards your chest and back out into plank position.

(c) Prone jumping jacks. In plank position hop your feet out to the sides and back to starting position. These are like jumping jacks on your hands.

Add mountain climbers into your workouts for a great body weight exercise that tones and burns fat!

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Monday Motivation - Try your best!

"I have been impressed with the urgency of doing. Knowing is not enough; we must apply. Being willing is not enough; we must do."
-Leonardo da Vinci

"Successful people aren't born that way. They become successful by establishing the habit of doing things unsuccessful people don't like to do. The successful people don't always like these things themselves; they just get on and do them."
-Unknown

"Try and fail, but don't fail to try."
-Stephen Kaggwa

"Doing the best at this moment puts you in the best place for the next moment."
-Oprah Winfrey

"The higher your energy level, the more efficient your body The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results."
-Anthony Robbins

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Total Body Weight Workout

You can do this full body workout right now! No equipment required!

Warm up

3-5 minutes of walking on the spot, gradually raise your knees higher and higher

2-4 minutes of shoulder circles, arm swinging (up and down, front and back) and do some hip thrusts, body weight squats and in general, limber up.

The Workout

Push ups (chest, shoulders, triceps) x15 (even if it takes 3 or 4 sets in modified, try to get to 15)

Plier Squats (bum, thighs and inner thigh) x 15
Note:This is a squat with your toes pointed out. For extra cardio raise arms above head when squatting and lower them when rising.

T rows (back and back of shoulders) x15
Note: bend forward from the hips with your back really straight. Straighten arms down in front of you and start with fingertips pointed at the floor and palms touching. With straight arms bring both arms up to the side (shoulder height) until they are both parallel to the floor (like you're flying) lower slowly and repeat.

Pike Push up (shoulders) x15
Note: This is a push up with your bum in the air and the crown of your head aiming towards the floor. Careful now, this one is tough!

Walking Lunges (lower body) x15

Invisible bicep curls (biceps) x15
Note: Pretend your opposite (non working) hand is the weight. Place in hand that is doing the curls and allow it to provide resistance by pushing down and not allowing your working hand to do an easy bicep curl.

Calf Raises x15

Dips off a stair or couch x15

Planks and side planks for abs

If you are looking for good body weight cardio add one of these in between every exercise:

Jumping jacks
Mountain climbers
Kicks (side, front, back)
Punches (across your body, uppercut, straight)
Invisible jump rope (criss cross arms, one foot, alternating feet etc)

As always, any comments, questions or concern, don't hesitate to email me kaleenatrainer@gmail.com

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How to add more vegetables to your diet

Most people do not get the required 7-10 servings of veggies a day. Eating vegetables has a ton of benefits including weight loss, anti oxidants that contribute to less risks of certain cancers, anti-aging and healthier all around body conditioning.

Here are FIVE ways to add more veggies into your diet

1. Reduce carbohydrate portions in favour of vegetables

Eating a dish like beans and rice is healthy and low in fat but what a carb injection! Try halving portions of both rice (make it brown!) and beans and mix in carrots and cauliflower. If you regularly eat couscous try roasting veggies like zucchini, peppers, red onion and mushrooms with a bit of balsamic vinegar, olive oil and dried basil. Serve with a bit of feta and prepare to be wowed!

2. Soups

Soup is an easy and convenient way to get at least one, but most likely more servings of vegetables in a single serving. If making fresh soup is too time consuming for you, buy jarred or boxed soups. If buying cans be on the lookout for reduced sodium content.

3. Sandwiches

A lunch favourite that can be made different everyday. Try a Mediterranean version with eggplant, red peppers and zucchini. Or go for cafe style with avocado, tomato, red onion, spinach, sprouts and a bean spread. My favourite bean spread is really easy. One can of rinsed and drained black beans, 3/4 cup of salsa and a teaspoon of cumin. Blend and enjoy!

4. Breakfast

Put down that sugary cereal! Instead try a breakfast burrito by wrapping up your fave veggies in a small tortilla with a scrambled (microwave is acceptable) egg. Some suggestions are peppers, tomato, spinach, cucumber, and mushrooms. You could also be eating a side of veggies with eggs and toast instead of home fries. If you need the potatoes try sweet potatoes (yams) instead.

5. Juice

Having a juicer is a lot of fun. I'm such a health nerd. When I hear "Do you want a shot?" I'll think you're talking about fresh carrot and celery juice! Juicing takes a lot of veggies but it's well worth it once in a while, for a quick dose of delicious vegetables. The opportunities for juicing are endless and it will really make you feel great!

How to..

If you like the idea of adding more veggies into your diet but you are not sure how to go about picking up, storing or the price here are a few suggestions:

(a) Buy from green grocers. Local markets and smaller, independent stores offer the same veggies at a fraction of the cost.

(b) Most vegetables store well in the fridge for up to a week. For certain recipes you can buy fresh but for staple veggies like carrots, cauliflower, sweet potatoes and zucchini, you can purchase in advance.

(c) Frozen is okay! I buy frozen corn, peas and spinach to add into meals or to use as a side for quick meal options, just for an extra veggie boost. A bag of frozen corn or mixed veggies lasts forever and they're really easy to prepare.

Try eating vegetables with every meal. Within a week you will feel more energetic, and start to notice positive changes in your physique. Personally speaking it wasn't until I added loads of veggies in my diet that I started to lose the stubborn post weight loss tummy fat. I also have so much energy on a daily basis that I could never go back to a low veggie diet!

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