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JEANNE229's Photo JEANNE229 Posts: 14,087
10/2/09 4:59 P

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Thanks for the efforts Karen...

What's for October?

My name is Jeanne (pronounced Jean ee); I live in eastern Washington State.


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9/30/09 5:54 A

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Wednesday, September 30, 2009

Call on your creativity. Keep coming up with new and interesting ways to get those
fruits in veggies. You'll be on your way to 5 a day (or more) in no time.

This day by day series DID make me eat more fruit and Veggies. Hope it helped you too!

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/29/09 6:05 A

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Tuesday, September 29, 2009

Sweeten with fruit. Who needs candy or
cookies for dessert? Berries, melon,
dates and tropical fruits are naturally
sweet ways to end your meal.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/28/09 7:47 A

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Monday, September 28, 2009

Prep ahead of time. Wash, slice, and dice as many as you can. Store your prepared produce in clear containers at the front of your fridge. This way you'll see it and can easily reach for quick snacks and meals.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/27/09 9:14 A

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Sunday, September 27, 2009

Boost storebought meals. Most frozen, canned or boxed meals seriously lack fresh ingredients. Add nutrition and
health to prepared meals by adding extra
veggies to the mix. Heat them together, mix and serve.

****************************

Hmmmm, I think that's what I said yesterday, lol.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/26/09 6:15 A

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Saturday, September 26, 2009

Call on comfort foods. It's easy to make
them healthier! Add broccoli to macaroni &
cheese, berries to ice cream, and frozen peas to casseroles to help meet your daily quota.

*************************************
Make a weeks worth of oven-roasted veggies and add some to each of your meals.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/25/09 6:48 A

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Friday, September 25, 2009

Dress up your salad. Trade that iceberg lettuce for a nutritious blend of leafy Romaine,chickpeas, roasted red peppers, carrots and plump tomatoes. Anything goes in salad—even fruit!

++++++++++++++++++++++++

I would add baby spinach to that! More nutritious than lettuce. I also pick up marinated mushrooms at the deli to add to my salads.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/24/09 6:02 A

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Thursday, September 24, 2009

Add pizzazz to pizza. Load up your next pizza with spinach, artichokes, red onion, tomatoes and pineapple instead of fatty meats and extra cheese.
******************************

Ever made pizza on the grill? Joe did that for us a couple of weeks ago. Made his own dough and added lots of veggies. It was great!

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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JEANNE229's Photo JEANNE229 Posts: 14,087
9/23/09 11:02 A

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Well, we're down to one week left in September. These have been some great tips. Thanks for taking the time to help keep us on track. One more week...can't wait to learn the other 7 tricks.

Jeanne

My name is Jeanne (pronounced Jean ee); I live in eastern Washington State.


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MOGAL1946's Photo MOGAL1946 Posts: 20,738
9/23/09 9:36 A

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Glad you looked that up for us! Never heard them called fruit leathers before, but DGD buys the fruit rollups now & then. It is amazing the different ways thought up to deliver food items to the public. Think I'll stick with the plain old bananas, oranges, apples, grapes, etc.

Linda-Missouri (CST)


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9/23/09 7:49 A

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Wednesday, September 23, 2009

Ditch the energy bars. Besides being expensive and highly processed, you can get a better boost of energy and nutrition from portable fruits! Try 100% fruit leathers, dried fruit, apples, bananas, grapes and more.

********************************
Ok, I had to look up "fruit leathers", lol. I guess I haven't been keeping up! They are fruit roll ups, or flattened fruit not rolled up, sort of like beef jerky. Who knew? Probably everyone who is around young kids knew, lol.

Kren

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/22/09 6:00 A

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Tuesday, September 22, 2009

Dine out smart.Many ethnic dishes are naturally healthy and loaded with veggies. Try Mexican, Indian, Japanese or Thai cuisine, keeping an eye out for vegetable-based meals.
***************************************
Also keep an eye out for the very tempting fattening items at these restaurants! lol

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/21/09 5:45 A

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Monday, September 21, 2009

Drink up. Enjoy a chilled glass of 100% fruit or vegetable juice instead of coffee, tea or soda. One 6-8 oz glass of juice is a delicious way to down a serving of fruit or vegetables!
************************************

"I could've had a V-8!" Why do I always forget that? I love V-8, especially the hot, spicy kind. It's really good in the winter, because I actually microwave it and drink it hot. You can also use it as a soup and add some rice or small macaroni to it. It's not high in calories and does have all those veggies in it.

I think we do have to be careful with fruit juice, because you can down many calories if you drink more than one serving.

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/20/09 10:00 P

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emoticon Ideas.

ROSILEIGH's Photo ROSILEIGH SparkPoints: (0)
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9/20/09 10:14 A

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I use frozen fruits,my favourites are blueberries and raspberries which i add to vanilla yogurt for a quick dessert.

My name is Cathy


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--KREN's Photo --KREN Posts: 9,292
9/20/09 9:01 A

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Sunday, September 20, 2009

Enjoy vegetablebased soups. Look for canned soups that are loaded with veggies. If your favorite is low on veggies, add fresh tomatoes, spinach, peppers or cabbage.

Kren

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/19/09 10:47 P

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I use frozen blueberries in my cereal. I also love frozen peaches. Yum Yum.
I had a Banana Split today. Read my Banana Split Blog. Yum Yum Yum Yum.
emoticon Irene

--KREN's Photo --KREN Posts: 9,292
9/19/09 7:07 A

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Saturday, September 19, 2009

Chill out. Frozen fruits and veggies can be more nutritious than "fresh" ones that have sat for a several days.Add them to almost any dish to increase your daily intake!
***************************************
I definitely use frozen vegetables. I'm not sure about frozen fruit. Does anyone find it to be tasty?

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/18/09 6:51 A

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Irene, strawberries and bananas team up the best for me. With pecan, it would be really tasty. Thanks for the recipe.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/18/09 6:49 A

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Friday, September 18, 2009

Support farmers. You'll find a variety of local, seasonal (and often organic) produce at your farmer's market. It's fresher and less expensive than food that travels long distances to get to a store.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/17/09 8:41 A

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Let's have a better banana split.

Split a banana, add three "scoops" of watermelon or chunk pineapple, or peaches, and top with strawberries, chopped nuts and a
drizzle of vanilla yogurt.
emoticon emoticon emoticon emoticon
Don't forget the cherry on top!

Edited by: CD2332407 at: 9/17/2009 (08:43)
--KREN's Photo --KREN Posts: 9,292
9/17/09 6:21 A

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Thursday, September 17, 2009

Have a berry breakfast! Top your cereal, oatmeal, pancakes or waffles with a handful of fresh berries to start your day
with a serving of fruit. Raisins, apricots, and bananas also pair well with these breakfast foods.

**************************
I love adding raisins to oatmeal and to anything I bake.

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/16/09 7:38 P

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I love dried fruits for snacks.

--KREN's Photo --KREN Posts: 9,292
9/16/09 6:07 A

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Wednesday, September 16, 2009

Don't forget about dried. It's just as portable as other snacks, but often less messy. Look for sugarfree varieties and keep your portions smaller-- calories from dried fruit can add up quickly.
****************************************

Anyone besides me love prunes!

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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JEANNE229's Photo JEANNE229 Posts: 14,087
9/15/09 12:31 P

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I love having extra veggies to throw in stews, soups or sandwiches. Good tip.

My name is Jeanne (pronounced Jean ee); I live in eastern Washington State.


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9/15/09 6:04 A

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Tuesday, September 15, 2009

Make extra. When cooking vegetables, makes 2-3 times more than you need. Store the extra away for tomorrow. You'll be more likely to eat them when they're convenient to prepare.

***********************
That is what I do when I make oven roasted veggies. I roast a huge amount, put them in zip log bags, and they're ready to be added to any dish all week long.

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/14/09 7:33 A

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Monday, September 14, 2009

Snack on raw vegetables and fruits instead of chips and pretzels. When you have them on hand,making healthy snack choices becomes easy. Keep sugar snap peas,raisins and carrots in your car, office or backpack.

Karen


Edited by: --KREN at: 9/14/2009 (07:34)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/13/09 9:27 A

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Sunday, September 13, 2009

Start a garden. People (especially kids) take pride in the produce that they grow
themselves, making them more likely to eat
it. Grow a few of your favorites right in your own backyard!

**************************
I had a container garden of sorts on my back patio this summer. Orange Bell peppers, banana peppers, jalapenos, two types of tomatoes, spearmint, and basil.

Hmmm, wonder if there is something I can grow NOW?

Karen


My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/12/09 7:02 A

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Saturday, September 12, 2009

Cook an omelet. Add flavor (and nutrition) to your morning eggs with veggies. Try onions,potatoes, carrots,
broccoli, red peppers and more for a colorful, flavorful breakfast.

**********************
Ok, maybe I'm a little weird, but I LOVE ONIONS! I put so many on my sandwiches and in my omelets, etc., that, well, lets just say my friends are very fortunate I only buy the sweet ones, lol, or my breath would be fire.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/11/09 6:06 A

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Friday, September 11, 2009

Create your own yogurt. Add a serving of your favorite fruits, like berries or peaches, to yogurt to boost your fruit intake for the day. The combinations are endless!

******************************
Frozen bluberries are great to add to yogurt and they keep in your freezer a long time.
I also add ground flaxseed to my yogurt and if I want something crunchy I sprinkle a few Grape Nuts on top!

Kren

Edited by: --KREN at: 9/11/2009 (06:06)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/10/09 11:03 P

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Great Idea.

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9/10/09 6:20 A

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Thursday, September 10, 2009

Try the salad bar. Take advantage of your grocery salad bar, which provides precut
varieties of fruit, vegetables, and beans.
Eat them as snacks or toss into a salad with less prep time.

****************************
I often buy some marinated mushrooms, artichoke hearts, etc. at my grocery salad bar. Then I add them to my salads for the week.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/9/09 5:42 P

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I love them too.

JEANNE229's Photo JEANNE229 Posts: 14,087
9/9/09 2:34 P

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Thanks, Karen. My fruit in the "bin" always goes bad. Good tip!

My name is Jeanne (pronounced Jean ee); I live in eastern Washington State.


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9/9/09 10:59 A

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Nectarines seem to be really sweet and juicy now, too. I bought some yesterday.

Kren

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/9/09 10:57 A

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Works for me too. I love this thread.

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9/9/09 6:07 A

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Wednesday, September 9, 2009

Keep them in sight. Store fruits and vegetables on the top shelf of the fridge, or on the kitchen counter or table in a colorful arrangement. If you see them, you will eat them more often.

*************
Works for me! This week I'm eating big, sweet, juicy red plums!

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/8/09 6:09 A

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Tuesday, September 8, 2009

Don't toss it. If produce is about to go bad, freeze it for later use in smoothies, batters, soup, and stir-fry instead of throwing it out.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/7/09 10:21 P

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I am starting to eat more Fruits & Veggies.

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9/7/09 7:34 A

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Monday, September 7, 2009

Eat seasonally. Fruits and vegetables are cheaper and more nutritious when you buy them inseason. They taste better too!

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/6/09 8:31 A

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Sunday, September 6, 2009

Follow a recipe. Keep fun and interesting
recipes for fruits and vegetables on hand
so that eating them is never bland or
boring. Vegetarian cookbooks make great resources for everyone!

Linda, looks like you were a day ahead of me, lol. Thanks for the great recipe. Anyone else?

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/5/09 9:34 P

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Sounds good Linda, I will have to try it.

Great ideas here.

MOGAL1946's Photo MOGAL1946 Posts: 20,738
9/5/09 11:12 A

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This is a recipe a friend on another team shared. She gave me permission to share with this team as I thought it sounded so good and is very similar to a smoothie I get at Sonic. Enjoy!


I love smoothies.
That is my bedtime snack sometimes.

I slice 4-5 fresh strawberries- If I use frozen I let them thaw for about 30 minutes.
1-2 packets of Splenda
3 or 4 spoons of Lowfat vanilla yogurt
Some Fat Free Half and Half.
Put in blender or I use a Magic Bullet and blend.
Then I add crushed ice and blend. Once in a while I will add a couple of tablespoons of sugar free chocolate syrup.

mmmmmmmmm good!!


Peggy in Lewisville, Tx.


Linda-Missouri (CST)


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9/5/09 6:23 A

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Saturday, September 5, 2009

Buy unripe produce too. Bring home both yellow and green bananas, for example. Eat the ripe stuff now as the rest ripens later in the week. You'll have fresh food wthout making multiple grocery runs!

Karen

Edited by: --KREN at: 9/5/2009 (06:23)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD1937231 Posts: 5,790
9/4/09 2:05 P

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Thank you for such an interesting thread.I'm glad to say that I'm a fruit and vegetable freak---especially the fruits.I go over my recommended amout most days it seems.I have fruits for breakfast at least 5 to 6 days a week.I also snack on fruits quite a lot..
Roz.

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9/4/09 6:26 A

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Irene, I'm glad you are enjoying this series!

Does anyone ever buy frozen fruit? I haven't tried it much, but I may start having a smoothie now and then with soymilk. Just wondering if a certain type of fruit tastes better, sweeter? In your experience.

I guess I need to look for some low calorie smoothie recipes.

Karen

Edited by: --KREN at: 9/4/2009 (06:27)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/4/09 6:24 A

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Friday, September 4, 2009

Savor a smoothie. Smoothies, made with any
combination of fresh or frozen fruit, low-fat milk or yogurt, ice, and 100% juice are tasty ways to fit more fruit into your day.

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/3/09 12:57 P

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I tried to down load the "eat more fruits and veggies" but I don't have something to let it download. I do thank you for posting it every day.

Today I ate a mango and banana for breakfast.
Lunch will be peach and dinner I will have two plums.

JEANNE229's Photo JEANNE229 Posts: 14,087
9/3/09 11:05 A

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I have downloaded the Spark "eat more fruits and veggies" calendar and am following along with your tips.

Thanks, Karen.

Jeanne

My name is Jeanne (pronounced Jean ee); I live in eastern Washington State.


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9/3/09 7:16 A

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Thursday, September 3, 2009

Choose canned. Canned fruits (without syrup) and veggies (with low sodium) are just as nutritious as fresh. Plus they're easy on your wallet and your schedule, making cooking a breeze.

_________________________

I remember when I finally figured that out about frozen vegetables. Often the store produce was not that great but the frozen broccoli was always good. Plus I read that the frozen product often has more benefits because it's frozen pretty fast after picking compared to those long truck rides across the country that the "fresh" veggies get.

Karen

Edited by: --KREN at: 9/3/2009 (07:16)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/2/09 7:39 P

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Thanks for the Great ideas.

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9/2/09 6:09 A

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Wednesday, September 2, 2009

Add flair with fruit. Raisins, apples and
tangerine slices add sweetness and texture
to salads. Apples complement pork, pineapple is great with fish, and orange slices are perfect with chicken.

Karen

PS - See my blog today for more ways to add veggies to your diet!

www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=2366859


Edited by: --KREN at: 9/2/2009 (08:54)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
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9/1/09 8:01 P

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I love fruits and veggies. I'd rather have them over meats, but I know I need SOME meats. Thanks for the information.

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--KREN's Photo --KREN Posts: 9,292
9/1/09 5:02 P

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I found this link with more information about fruit and veggies in your diet.

Enter your age and gender and get a recommendation!

Also some photos to help you choose the right portions, and lots more...

www.fruitsandveggiesmatter.gov/

Karen

Edited by: --KREN at: 9/1/2009 (17:03)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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9/1/09 11:59 A

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I bought some big red plums today. Very sweet and delicious. I wonder how many make one serving of fruit? Anybody know? Maybe it goes by ounces. I'll have to weigh them.

Rosie loves her greens, lol. She eats a couple of baby spinach leaves a day if I hold them for her so she can tear off bite sized pieces. You can't fool her with lettuce or other greens, either. She loves spinach. Should have named her Popeye!

Karen

My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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CD2332407 Posts: 200,228
9/1/09 11:46 A

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emoticon idea. I forget to put fruits and Veggies on my meals plans as the first ingredient. I will start planning this today.

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9/1/09 8:57 A

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As summer winds to an end, fall is a time for harvest. September is many things to many people, including 5-a-Day month, Fruit and Vegetable month, and even Organic Harvest month!

Since most people struggle to get the recommended five to nine servings of produce each day, these 30 tips will help you add more fruits and vegetables to your diet—and enjoy every bite!

****************************************

September 1 -
Dip it. Instead of dipping your chips and veggies into creamy dressings, make a healthy dip out of veggies--hummus, chunky salsa, guacamole, and roasted red pepper dips will help you meet your daily quota.

****************************************
I think this is a great focus for us, for most people, and certainly for me. I love veggies and fruit, yet I still often forget to put them first. I'm going to try to make the fruit and veggie quota my FOCUS for the month!

No sweets or deserts unless I've met my F&V quota, lol.

Karen

Edited by: --KREN at: 9/1/2009 (09:33)
My name is KAREN & I'm from Central TEXAS.
Adding calories to a bad day does NOT make it better!
www.flickr.com/photos/-kayliz/


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