Top Three Weight Loss Pitfalls and How to Avoid Them: Part 2

If, despite your best intentions, you have trouble maintaining your ideal weight, you might be taking some common nutritional missteps. Our bodies want to be in balance, with regular feedings of high-nutrient food eaten in pleasant surroundings.  With our hectic lifestyles, it is easy to get tripped up and fall into the habit of skipping meals, not getting enough good-for-you veggies, and succumbing to the late day munchies. 

Before you decide to go on a crash diet, think about picking one habit to focus on changing that can help you breathe easier in your jeans.

Here are easy steps you can put into place today to get past the three habits that will derail your weight loss goals.

2. Not Eating Enough Vegetables

Are you eating your veggies?  The average American’s vegetable and fruit consumption is still far below the USDA’s recommendation of 5 servings per day.  We are consuming only 1.5 servings of vegetables and 1 serving of fruit per day.  And this is with a small serving size (1/2 cup of fresh veggies) and very broad definition of vegetable.  I believe ketchup counts.

A low-vegetable diet is a major contributor to excess poundage.  Getting more greens (and purples, yellows, reds and oranges!) into your diet not only boosts your immune system so you get sick less often; prevents certain cancers from forming in the body; and slows down the aging process by supporting the regeneration of your cells, but…you can eat A LOT of them to feel full and not exceed your body’s calorie needs.

A fast and tasty way to get your veggies in is to blend them up as smoothies.  Here are two of my most beloved recipes:

Pumpkin Pie Protein Shake

1 c. unsweetened vanilla almond milk

1 scoop vanilla protein powder

¼ c. canned pumpkin

½ t. pumpkin pie spice

½ t. cinnamon

¼ c. oats

Combine all ingredients in a blender with 4-5 ice cubes and blend until smooth.

High Energy Green Smoothie

1 c. unsweetened vanilla almond milk

1 c. baby spinach

1 tsp. ground flaxseeds

1/2 cup frozen berries (strawberry, raspberry, blueberry or a blend)

1/2 banana, sliced

Combine all ingredients in a blender and blend until smooth.

~Elaine Morales

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