Knowing your numbers. What’s yours?
What is your number when it comes to vegetables? A lot of our our clients declare they eat a lot of vegetables in their daily diet but when it comes down to it and we start analysing their diets under a microscope they are often surprised to discover they are not eating quite as many vegetables as they had thought. We see this a lot- the story we tell ourselves versus reality- when our clients do a food journal for a few days its interesting to see the reality vs the perceived reality unfold.
Vegetables – how important are they?
So what is the deal with increasing vegetable intake? A good place to start is watching an excellent TED talk by Dr. Terry Wahls who reversed her multiple sclerosis through dietary intervention. Besides cutting out processed food, gluten and dairy a large part of her protocol is focused on increasing vegetables/ fruit for mitochondria health. Mitochondria are the power house of our cells as they convert food molecules into energy cells. In fact, every function in our body depends on mitochondria health which is why it is so important feed our mitochondria. Dr Wahls aims for 9 cups a day. Depending on our clients’ needs we help our clients to eat between 6-8 cups of vegetables per day- which translates as roughly 2- 3 cups per meal, if you’re eating 3 meals a day. This is why it is extremely important to monitor your diet if you are doing intermittent fasting as skipping a meal means the meals you are having really need to be carefully considered.
Which vegetables to choose?
We know 8 cups is a large ask if you’re only getting 1 cup of vegetables a day so the trick is to know your number first and then double it, slowly building up to an increase. It’s important to also look at the type of vegetables/ fruit too, white potatoes do not count!
A good rule of thumb is a split between:
- Green leafy vegetables (kale, spinach, chard, lettuce)
- Sulphur rich cruciferous vegetables (cabbage, broccoli, cauliflower, onions)
- Mixture of deep colourful fruits and vegetables (berries, beetroots, carrots)
How to increase your vegetable intake?
We have recently been experimenting with simple ways to increase vegetable intake for those that find it really hard. Here are 2 simple smoothie recipes that give help give you 2 cups of vegetables in one drink. Green juices (only vegetables no fruit) can also be a good way of increasing your vegetable intake but we prefer smoothies as they retain all of the fiber.
1 cup steamed caulilfower
1 cup steamed courgette
1 Tbsp raw cacao powder
1/2 Tbsp maca powder
1/2 frozen banana
1/2 cup coconut/ nut milk
1/2 cup ice
Blend until smooth
Hydrating green smoothie
1 cup spinach
1 cup cucumber
juice of 1 lemon
1/2 cup ice
Blend until smooth
Follow us for more tips to increase your veggie intake!
A new monthly series!
As you can imagine, Peter and I often eat at restaurants. Either to try new places for Table Tales, to revisit the restaurants that are in our current edition or to support establishments that are Peter’s customers (who serve Nordaq FRESH water). When talking to book owners and friends, I often get asked how I do it. Stay healthy while eating out so much. This is a topic I’m quite passionate about since I think it’s important to be as healthy as possible. Whether you eat at home or out.
I’m therefore launching a new, monthly series with Pooja Vig and Bonnie Rogers from The Nutrition Clinic. These articles are not sponsored or paid for in any way. Pooja, Bonnie and I share the passion of eating good food while being healthy, and we hope these articles give you some tips and tricks when you need them. Happy eating!
About The Nutrition Clinic:
The Nutrition Clinic integrates the latest functional medicine science with practical real-world suggestions. This includes nutrition, lifestyle, advanced testing and proven supplements. They support you from start to finish. Their method believes in taking you directly to your goal, as swiftly and sensibly as possible. They do this by combining the science of nutrition with the art of coaching to design a plan precisely for your own nutritional blueprint.
About Bonnie Rogers:
Bonnie is an Apprentice Functional Medicine Coach. She helps clients uncover their true story and address the traits and habits they need to fulfil their potential. She deeply believes that the road to transforming health lies in the power of simple daily habits. By combining Positive Psychology with Functional Nutrition, she takes clients through a process of self-discovery to activate long-term change.
About Table Tales
Table Tales is a yearly lifestyle publication (SG & JKT) with a curated selection of restaurants and brand partners. Looking for date night ideas or a trusted resource to explore the culinary side of your city? We got you covered and give you unique privileges along the way. Table Tales will change the way you dine out.
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