Popeye may have been on to something when he grabbed and then gulped that can of spinach resulting in a bulging bicep! In fact, dark leafy greens such as spinach could be considered nature’s Viagra as they contain nitrates that convert to nitric oxide resulting in increased blood flow as well as exercise performance. Other good sources of nitrates including kale, chard, and a variety of lettuces. A recent study identified a link between those that consumed the highest nitrate consumption and an 11% increase in lower limb strength compared to those that had the lowest level of consumption. Regularly consuming just one cup of these greens could be enough to boost muscle function. Pretty exciting for something that can easily be obtained at the nearest grocery store (no prescription necessary).

While building more muscle is impressive enough, vegetables can also lead to fat loss. In particular, bitter vegetables such as broccoli rabe, arugula or escarole trigger your liver to produce more bile which then helps metabolize fat more efficiently. These bitter vegetables can help rev up your fat-burning metabolism. In addition, these bitter vegetables have also been linked to a reduction insulin resistance, a key factor in being able to release fat stores. Italians who are credited with being able to regularly consume pasta, bread and wine while not suffering the same metabolic dysfunction that Americans do also consume these bitter vegetables. Maybe the secret to eating pasta is what you choose to eat with it?

Vegetables can also play an important role in overall weight loss as well as in weight maintenance. Vegetables are naturally low calories while high in fiber, so that you are more satiated while eating less total calories. In addition, vegetables are nutrient dense, which supports your body’s ability to maintain a healthy metabolism. Finally, vegetables can even help curb your cravings, especially for highly processed carbohydrates. Emerging research has linked the composition of the bacteria in your gut with cravings for specific foods. Vegetables feed the beneficial bacteria in the gut that help keep you lean and healthy. As you begin to adopt a regular vegetable eating habit, you may even notice you start actually craving them!

What if you don’t love vegetables, but are ready to start consuming more?

Here are my top strategies to increase your vegetable intake and enjoy eating them more:

1) Start by adding or sneaking vegetables in to all meals.
a. Breakfast: add a handful of greens to a smoothie, have a vegetable omelet.
b. Lunch: think beyond salad with lettuce, try coleslaw, sauerkraut or a chopped salad (cucumbers, onions and tomatoes).
c. Dinner: use vegetables to replace starchy carbohydrates, such as, zucchini noodles or mashed cauliflower.

2) Season with flavors you know you already enjoy.
a. Roast vegetables with olive oil, garlic and some sprinkled parmesan cheese or nutritional yeast.
b. Steam vegetables and then toss with butter and top with favorite seasoning mix.
c. Grill vegetables coated in olive oil and seasoning to taste.

3) Hide your vegetables!
a. Add to your meat sauce.
b. Replace noodles in lasagna with zucchini or eggplant
c. Add broccoli or cauliflower to pesto, pasta dish.

Final take away: vegetables can play an important part in getting leaner and if you don’t currently crave them, start by slowly and consistently incorporating them and eventually you may find yourself asking, “double vegetables please!”

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