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You are here: Home / diet / How to eat the rainbow

How to eat the rainbow

December 3, 2014 by MCM Mama 19 Comments

Tuesday was “Eat the Rainbow” day for the Lindsay’s Elf4Health challenge.  In addition, the Holiday Sweat Challenge was offering a bonus point for eating 9 fruits and veggies. As an added incentive, Beer Geek was working in the office, which meant lunch was definitely going to be brussels sprouts.  (Yes, I can only eat them when he’s not home…)

How-to-add-more-produce-to-your-diet

[Tweet “Looking to add more fruit and veggies to your diet? I’ve got you covered! #holidaysweat”]

WIAW-healthy-sweat

Breakfast: oatmeal with almond butter and berries
Snack: cauliflower with red pepper hummus
Lunch: Brussels sprouts with ham, blue cheese and walnuts (OMG, so good!) and Dr. Praeger’s veggie burger wrapped in lettuce (Just microwave your brussels sprouts for about 3 minutes and then toss them under the broiler with walnuts for a few minutes. Remove from oven and add some blue cheese (and ham or bacon if you like meat). I could eat this every day, but Beer Geek hates the smell LOL.)
Snack: grapes
Dinner: Chicken stuffed with broccoli, salad, and quinoa topped with salsa

1. Make sure you include veggies or fruits in your breakfast

  • have a smoothie
  • add veggies to an omelet
  • add berries or other fruit to your oatmeal or cereal

2. Eat two veggies at your meals

  • eat a second veggie instead of a carb
  • add veggies to your carb
  • have a cooked veggie and a salad

3. Make meat a condiment (or leave it out entirely)

  • make a veggie a stir fry
  • soup is a great way to combine LOTS of veggies (Here are some of my veggie friendly soups!)
  • replace meat with mushrooms or eggplant or some other “meaty” veggie in a standard casserole

4. Sneak in veggies

  • Salsa is my most frequently used condiment.  I’ll flavor my rice, quinoa, or potato with it.  I mix it with a bit of Greek yogurt as a salad dressing, I dip my veggies in it, I add it to soup for a little kick.  Seriously, I think we go through a jar every other day.
  • Use veggies cut as noodles instead of pasta
  • Use cauliflower as rice or pizza crust (here’s a great pizza crust recipe)

5. Have fruit for dessert. I admit it – I’ve got a HUGE sweet tooth!  Given a choice, I’d eat chocolate at every meal. Or as the meal.

  • Spread a little almond butter on an apple or banana.
  • Cook a pear or apple with a little cinnamon and walnuts.
  • Must have chocolate? Melt a few chocolate chips and drizzle them over berries or a banana

How do you get more fruits and veggies into your life?  All tips welcome!

Don’t forget to enter the

Lotta Breeze Capri Giveaway!!!

Thanks to Jen for hosting WIAW!

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Filed Under: diet, goals, WIAW

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Comments

  1. Chaitali says

    December 3, 2014 at 9:06 am

    Great tips! My lunch always has “sides” of some raw veggies and a piece of fruit. It’s easy enough to throw in the lunch bag and take to work. And I always have frozen spinach and frozen peas at home as they’re easy to throw in almost any meal in case I feel like it’s missing some green.
    Chaitali recently posted…Tasty Tuesday – parmesan oatmeal cookiesMy Profile

    Reply
    • MCM Mama says

      December 3, 2014 at 12:26 pm

      I actually cut up a head of cauliflower this week and put it in a bowl in the fridge. As you might imagine, I’ve eaten a lot more of it than usual. (And I eat a lot of cauliflower in general…)

      Reply
  2. Kathryn @ Dancing to Running says

    December 3, 2014 at 9:18 am

    All great tips! I’ve been able to meet my 5-7 servings of freggies each day, but haven’t gotten up to 9 any day yet this week. Hopefully I’ll be able to before the end of this week!
    Kathryn @ Dancing to Running recently posted…2014 Turkey Trot RecapMy Profile

    Reply
    • MCM Mama says

      December 3, 2014 at 9:21 am

      One of the tricks for me is to make the veggie serving bigger than a single serving and cut back on some of the other stuff. So, I’ll have a huge pile of brussels sprouts and a scant spoonful of quinoa… Really adds up if you do that consistently.

      Reply
  3. Sue @ This Mama Runs for Cupcakes says

    December 3, 2014 at 10:02 am

    Thanks for linking to my pizza crust! I hope you liked it! How do you like to eat your brussel sprouts??
    Sue @ This Mama Runs for Cupcakes recently posted…A rough Thanksgiving weekend and my latest cake creation!My Profile

    Reply
    • MCM Mama says

      December 3, 2014 at 11:14 am

      It’s the best one I’ve found… I like my brussels roasted, preferably with walnuts and blue cheese. So good.

      Reply
  4. Elle says

    December 3, 2014 at 11:16 am

    We do eat the rainbow at our house. I love pretty and colorful food! Good tips.
    Elle recently posted…Cranberry Pulled Pork in the CrockpotMy Profile

    Reply
  5. Lacey@fairytalesandfitness says

    December 3, 2014 at 12:46 pm

    I am always trying to add more veggies into every meal. Fruits I am bad at. I’ll buy fresh and it always goes bad by the time I get around to eating it.
    Lacey@fairytalesandfitness recently posted…Why it’s worth Visiting the Disney Outlet near Disney WorldMy Profile

    Reply
  6. HoHo Runs says

    December 3, 2014 at 1:31 pm

    Good tips. We always eat 2 veggies instead of a carb. And, one of my rules is to eat your colors!
    HoHo Runs recently posted…An A-Okay 5kMy Profile

    Reply
  7. Janelle @ Run With No Regrets says

    December 3, 2014 at 2:09 pm

    Great suggestions! I’m working to get more veggies back in my diet. I love making green smoothies, they help a lot! I’ll have to check out those soups! #wowlinkup
    Janelle @ Run With No Regrets recently posted…Thanksgiving Weekend Recap: Yummy and Healthy!My Profile

    Reply
  8. Deborah Brooks says

    December 3, 2014 at 5:06 pm

    It’s really not that hard to get the veggies in! I love to start out with a veggie omelet and go with a big salad at lunch.
    Deborah Brooks recently posted…The day I did all the Pinterest workouts I pinnedMy Profile

    Reply
  9. Chickgettinfit says

    December 3, 2014 at 8:45 pm

    For me its not that hard getting my vegetables in because I load up when I eat salad. Its definitely a lot harder to get my fruits in because we dont have a lot of good options in my dining hall. I try my best to incorporate it the best i can like adding fruit to my oatmeal or an apple as a snack.
    Chickgettinfit recently posted…WIAW #39–New and Old CombosMy Profile

    Reply
  10. CARLA says

    December 4, 2014 at 6:49 am

    oooh this is one thing I rock!!
    I Just snag the raw precut 🙂
    CARLA recently posted…What are we giving ourselves this year?My Profile

    Reply
  11. Annmarie says

    December 4, 2014 at 6:55 am

    Great tips! I am a veggie freak and incorporate them in everything…usually my smoothies. Last night I made a turkey and broccoli rabe pizza!
    Annmarie recently posted…Fit’n’Fashionable: My First Pure Barre Class {+ Giveaway}My Profile

    Reply
  12. Athletic Avocado says

    December 4, 2014 at 7:33 am

    great tips!

    Reply
  13. Diatta @ Femme Fitale Fit Club says

    December 5, 2014 at 10:24 am

    I cut up veggies and put them in my sauces to increase consumption. It is a great way to sneak them in to the kids as well who tend to balk and cry about eating veggies. The older I get though the more I like vegetables and the taste of them. #wowlinkup
    Diatta @ Femme Fitale Fit Club recently posted…Exercises You Can Do In Bed Every MorningMy Profile

    Reply
  14. Heather @ Divas Run for Bling says

    December 8, 2014 at 11:08 am

    Fabulous tips! I always try to eat the rainbow as much as possible. It’s a great way to get all my fruits and veggies in each day #wowlinkup
    Heather @ Divas Run for Bling recently posted…Bloggers Brags Pinterest Party December 8, 2014My Profile

    Reply
  15. Markita @ SweshFit says

    December 8, 2014 at 11:50 pm

    This post is perfect…I really have to figure out more ways to get more veggies into my diet. Breakfast is definitely a great way to get it started..green smoothies especially.

    Reply
  16. Laura @ Mommy Run Fast says

    January 8, 2015 at 12:02 pm

    I love these tips! I use salsa all the time too. And I shred carrots into anything and everything, including my daughter’s sunflower seed butter sandwiches. 🙂
    Laura @ Mommy Run Fast recently posted…My Boston Training PlanMy Profile

    Reply
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Who is MCM Mama?
A slightly obnoxious mom and wife who loves good beer and running, who struggles a bit with depression especially in the winter and when running isn’t allowed, who’d rather go on a fun vacation than upgrade the kitchen or add a master bath, and has a minor addiction to the Marine Corps Marathon.

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