Getting your 7 fruit and vegetables a day
November 5th, 2015 437 post views
Advice now is to have 7 fruit & vegetables a day
As Len Goodman would say, SEVEN. We hear about it all the time, don’t we? Are you getting your daily quota of fruit & vegetables? The team at Lushington Chiropractic in Eastbourne have embarked on a Winter Wellness campaign, setting a challenge to eat 7 portions of fruit & vegetables per day. Find out more below.
The chiropractors, massage therapists and clinic assistants have been putting their heads together to come up with some ideas to increase the amount of fruit and vegetables that we are eating here at Lushington Chiropractic Clinic. We thought we would share them with you in this article. And actually it’s not as difficult as it seems, and it’s not boring. In fact, it’s really quite exciting.
What fruit do you have with breakfast…
If you normally have cereal for breakfast, in summer you could add a handful of fresh berries, you may have even grown them in your garden & in winter you could add a nice English apple or pear, poached, stewed or raw to that bowl of steaming hot oats.
Soggy tomato or limp lettuce for Lunch?
Do you normally grab a sandwich on the run? Take a few minutes to sit down and enjoy your food. How about a nice healthy salad for a change and I don’t mean limp lettuce & soggy tomato.
Zing up that salad – Try adding a grated apple or carrot, a few pumpkin or sunflower seeds or maybe a few slices of avocado or beetroot. In winter what about a nice warming bowl of soup?
You can of course open a tin or carton for ease but it’s so simple to make your own, you can make a batch and freeze what you don’t need.
You can use up all the veg that you have left in the fridge, carrots, onion, leek, parsnip. Soften it all in a big pan; add your stock and simmer for a short time, season and then you can blend it to the consistency you want.
And don’t be put off if you don’t have fresh veg – our Doctor of Chiropractic, James Revell, says you’ll be amazed at the delicious soup a bag of frozen peas can make.
A change of vegetables for dinner…
Remember the Rainbow – We have such choice of vegetables in this country, how about purple sprouting broccoli or swiss chard for a change?
Vegetables – It’s all about the base!
Casseroles can be a hotbed for extra vegetables. Onions, leeks, celery, carrots and mushrooms can really boost your vegetable intake. Don’t forget swede, parsnips, and tomatoes when you make your next casserole.
One pot dinners are great. Try chicken, chorizo, carrots and onions but instead of potato wedges, which don’t count as one of your 7 a day, swap it for sweet potato wedges which do.
Substitute your roasties…..Instead of potatoes, try celeriac, parsnip, squash, sweet potato or roasted beetroot for a change.
That’s some of the ideas that we came up with to try and incorporate extra fruit and vegetables in our diets. We will be getting some further ideas from our Nutritionist Michaela Jezzard and will keep you posted. You can find out more about Michaela here http://chirocare.co.uk/team.php
If you have a fabulous idea – let us know.
Clinic Assistant – Carole