#172 - Eat More Fresh Produce: Health Tips for Weight Loss
Weight loss tip number 74 is for dieters who are just getting started. Coach Tadris Parker has personally tested this recommendation and a hundred other health tips commonly shared in the running and fitness world. Listen to the audio clip below to hear his take on this tip: eat more fresh produce. Learn all about this at Keep Calm and Run To The Best You!
“Farm markets and fruit stands are a dream in the summertime, but it gets harder to eat salads and seasonal produce in the cold months. Get creative about eating more fresh produce. Find recipes online and try adding fruits and veggies to every meal that you serve.” – Rhapsody Hahn-Chaney, wife, mom, and writer for Run To The Best You
Tip 74. Eat More Fresh Produce (weight loss)
Do you eat a lot of fresh produce? There are many reasons why you should! Filling your kitchen with fresh fruits and veggies instead of junk food and sugary snacks is a good move for the whole family. This will encourage you to lose weight the healthy way, get more vitamins and nutrients into your body, and avoid the preservatives and artificial chemicals in many processed foods. Whether you have a garden at home or you buy your fruit and veggies from local vendors, it’s never a bad idea to eat more fresh produce.
Where do you buy fresh produce? In the Garden State, it’s easy to find fresh Jersey produce in the spring and summer. You probably eat more salads and fresh fruits when these items are in season. Most things can be purchased online these days but when it comes to fresh produce, there is no substitute for your local farmers market. Not only is it better for your health, but it’s also good for your community when you buy fresh, locally grown produce from the farmers in your neighborhood.
Here are 3 common barriers to eating more fresh produce and how you can get past them:
I would eat more fresh produce but…it’s too hard to find
Seasonal limitations on fresh produce can be an issue, but there are ways to preserve your favorites so you can enjoy them all year! Also, there are probably some tasty options that you’ve never tried before. Give fresh produce a chance, even in the fall and winter.
Make your own dried fruit snacks to make it last beyond the season. Dehydrate apple slices, mango slices, bananas, etc. It’s healthier (and cheaper) than buying dried fruit from the grocery store, especially because they coat them with powder like formaldehyde and add filler ingredients. It’s easy to make dried fruit with an air fryer or a regular oven.
Dry herbs to make your own seasonings. Whether you’re buying fresh basil and thyme from a farmer’s market or grabbing it from your own garden, you can dry and crush these savory leaves, store them in your spice rack, and cook with them year round. A mortar and pestle is easy to use for crushing dried herbs and kids can help with this “chore” as well.
Try something new! Discover fresh produce that you’ve overlooked before. There are many things you’ve likely never tasted, especially if you’re used to the standard American diet (S.A.D.) Investigate an Asian market or ask your local farmer for a unique recommendation such as ginger, ugli fruit, or purple carrots.
Buy fresh produce in every season. There are tons of berries and melons in spring and summer, but you should keep shopping for local fresh produce in colder months, too. New Jersey farm stands offer apples, broccoli, peas, squash, parsnips, rutabagas, and other winter vegetables after many other things are out of season. Many grocery stores partner with local farmers now to bring fresh produce for easier access.
I would eat more fresh produce but…it’s too expensive
Why does healthy stuff always cost more than junk food? In the same way, a gym membership costs more than a movie ticket and a good pair of running sneakers costs more than a pair of flip-flops for the beach. Of all the investments that you can make financially, we all should always put health at the top.
The WIC program in New Jersey oversees two farmers market programs The Senior Farmers Market Nutrition Program is specifically for residents over 60, while the WIC Farmers Market Nutrition Program serves younger state residents such as pregnant women, new moms/breastfeeding women, and children under 5 years old. A family of four with an annual income of $51,000 or less can be eligible for WIC. Unlike food stamps, this program specifically partners with local farmers markets to provide fresh produce to families and children.
Shop in-season to take advantage of lower prices and riper produce, but use DIY preserving methods to make your fresh produce last longer. Learn how to preserve food by canning, freezing, and dehydrating it for future use.
Use coupons and savings programs offered through grocery stores, produce stores, and other vendors. Download the app for your local food store and keep on top of the sales and promos so you can save money and stretch out your food budget.
Join a local co-op if you yourself have locally grown or harvested items to sell or trade, or join a community event like the Community Farmers Market that was hosted at Atlantic Christian School in EHT last summer. Here, you could buy eggs from free range chicken farms, vegetables from the school garden club, and a variety of produce, flowers, and other goods from local farms and gardens.
Get special pricing as a member of a fresh produce service like Just Organics in Somers Point, NJ. Use the code NEW10 for $10 off your first online order.
Reach out to the Community Food Bank in EHT for access to fresh produce if you’re struggling to pay for healthy foods. You’ll need to show proof of residence and two forms of ID to access the Community Food Bank Tuesday through Saturday.
I would eat more fresh produce but…we are picky eaters
Whether your kids turn their noses up at fruits and vegetables, or you don’t care much for fresh produce yourself, there are many recipes and methods to help your family develop a taste for the foods that are best.
Hide the veggies! Puree your veggies and mix it with spaghetti sauce to serve over pasta. Bake muffins with a healthy portion of shredded zucchini and carrots in them. Toss a handful of blueberries into your pancakes. If your kids (or you) aren’t a fan of eating fresh produce, you can sneak them into other yummy foods to make your meals more balanced.
Find new recipes so you can serve healthy fruits and vegetables without needing to hide them on the plate. Experiment with different types of dishes and different types of cuisine and you’ll soon discover some new family favorites. Try something new once or twice a month and see how many fresh fruits and veggies you can serve up.
Let your kids help in the kitchen! There’s something about working together that makes for an easier mealtime. Cooking with kids is rarely easier than cooking alone, but if it helps them to anticipate their dinner and take pride in the food that’s prepared, then it’s a win! See if your kids are more willing to taste new things after they’re helped you out in the kitchen.
At Keep Calm and Run To The Best You, we are actively helping people from all walks of life to get healthier and happier in the body they’ve got! We’ve collected advice from professionals, combed through archives, and gathered insights from our group members. Click here to see the rest of our 101 health tips about running, intermittent fasting, and weight loss.
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AC Marathon Series
2022
Coach Tadris, Jessica Y, Dylan B, Leonard R, Chris B, JoAnna R, Melissa S.
Half Marathon Finishers
Lisa Gallagher (Half Marathon Finisher)
Nadine, Joann R, Coach Tadris, Dawn R, Amber S.
5k Finishers
Marla Rosenthol - 10k Finisher
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