Very Very Veggie!

Very Very Veggie – It’s The Only Way To Go!

Fresh Vegetables

Go fetch the Veg!

Like fruit, vegetables are essential for overall good health. They are low in fat but provide all the necessary phyto-nutrients your body needs.

Including a colourful display of good quality vegetables in your diet has been proven to extend both the length and general quality of your life.

There is also research to support the role that vegetables play in reducing the risk of certain chronic disease and health problems. They include:

Although most vegetables are healthy, there are some that are more beneficial than others. This is largely due to the differences in nutritional value, fibre and/or protein content, Glycemic Index ranking, starch content and caloric count.
The nature of vegetables matches up perfectly with our human make-up creating the best synergy for Life and here is why:

Vegetables, phyto-nutrients, anti-oxidants, weight loss, healthy diet
  • They are the fabric of a nutritional network of fat and water soluble vitamins. They contain macro and trace minerals necessary for bone and cellular structural functions as well as metabolic functions.

The Green-Yellow-Orange vegetables are a rich source of Calcium, Magnesium, Potassium, Iron, Beta-Carotene, Vitamin B-complex, Vitamin C, Vitamin A and Vitamin K.

  • Vegetables are rich in phyto-nutrients and antioxidants

The vibrant colour in vegetables, their aroma and delicious flavour are from the phyto-nutrients and are contained in abundance. Carotenoids and flavonoids form two of the largest groups of phyto-nutrients and are linked to protecting the body from certain disease.

Antioxidants are home to most vegetables and play an important role in scavenging free radicals in the body. Chronic disease and cancers are less likely to thrive in a body loaded with anti-oxidant rich vegetables.

Most vegetables are low in calories and serve as an excellent side or better still, the main ingredient of a meal. Some of the healthiest veggies contain 50 calories or less per cup. One great example is celery which is less than 10 calories per 100g.

Other veggies that fall under the category of nutrient-rich low caloric food include Bok choyCabbage, Chinese Cabbage, Eggplant, Endive, Spinach, Summer Squash and Swiss Chard. That’s a whole lot of wholesome for winning your weight loss challenge!

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Vegetables are a rich source of soluble and insoluble fibre. Fibre comprises the indigestible part of a plant and goes through the body unchanged. This is necessary so that fibre can absorb large amounts of water in the body and play an effective colon cleansing role.

Water absorption in the colon also retains moisture in the fecal matter thus allowing easy excretion out of the body. This prevents conditions such as constipation, haemorrhoids, gall stones, kidney stones, hypoglycaemia, diabetes, heart disease and cancer.

Fibre also plays an important part in controlling high blood pressure and cholesterol.

Vegetables rich in fibre include Beets (cooked), Greens, Broccoli, Brussels Sprouts, CarrotsCauliflowerGreen BeansSweet Potato and Zucchini, in addition to those mentioned above.

Vegetables, phyto-nutrients, anti-oxidants, weight loss, healthy diet

From Broccoli and Black Bean soup to Garlic thrown Greens, veggies just taste so darn good! And the best part of all, they can be ready in no time!

Steaming your vegetables is probably the healthiest option after raw vegetables and of course, Raw is definitely More when it comes to the health benefits and enjoyment of juicing. 🙂


Hmmmm, Just the Juice!

Juicing raw vegetables has major benefits to your health and vitality.

Extracting the juice from the raw vegetable makes it much more nutritious and can give your body and instant boost of the good stuff. Firstly because the vitamins, minerals and enzymes are preserved in the juice and not destroyed during the cooking process. Secondly, the juice is absorbed or assimilated much quicker by the body.

In fact it only takes 30 minutes for juice from raw vegetables to get directly within your bloodstream making available all the nutritional benefits your body requires.

By juicing, you allow time for your digestive organs to rest and rejuvenate and restore your body to a healthier, more vibrant state.

There is growing evidence to support the health benefits of juicing and it can be used to improve digestive health, anti-ageing health, hormonal health, bone health,  your immune and nervous system and increase your energy and vitality.

Not to mention the glow it will bring to your skin, shine to your hair  and improve your eyes and teeth!

When it comes to juicers there are generally two main types available on the market.

A Masticating Juicer and a Centrifugal Juicer.

The difference between the two is the juice extraction method used.

Click the image for your 2014 Juicer Buying Guide packed full of facts on finding the best juicer!

Masticating Juicer

They are designed with a single gear or auger that rotates around 80 to 100 rpm.  The auger squeezes and crushes the pulp  at a slow rate resulting in a better juice yield. Because of the slower juicing action that is carried out at a lower temperature compared to the centrifugal juicer,  the juice extracted contains more enzymes, trace minerals and vitamins.

Yes, all the nutrients are preserved and will stay that way longer, a whole 48 hours in fact, giving you more time to enjoy the the veggie goodness.  The squeezing action of a masticating juicer, squeezes the veg to a pulp! Literally, only the dry pulp is left behind so you can also expect more juice for your money as a result. And the magic of a masticating juicer?! You can use it for your favourite leafy greens and wheatgrass too. :)

Centrifugal Juicer

They are designed to ‘spin’ the juice out of the veg at a very high speed, similar to the spinning cycle of your washing machine!  Due to the high speed spinning and temperature, nutrients and enzymes are not left intact and consequently should be consumed almost immediately.

Centrifugal juicers are cheaper than masticating juicers and leave behind a much wetter pulp, so less juice and sorry, you won’t be able to juice your lovely leafy greens and wheatgrass. :(

For a more in depth description of juicing methods/action check out this page.

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Click on the image for a comprehensive overview of different juicers and find out how to get healthy with Hurom!! and look out for some great bonuses too like Food Matters Recipe Book, Juice Motivation Pack plus one month of Food Matters TV. Yes all this and more!

Food Matters JuicerFood Matters Juicer Black

By adding the fibrous pulp back into the juice as some experts suggest, will ensure you receive all the benefits of a fibre-rich diet.

Adding a small amount of juiced fruit for sweetness is sure to make your vegetable juice a clear favourite over soda and juice in a carton. But emphasis on the small amount of fruit juice, mainly added just to vary your taste as home juiced fruit can be loaded with sugar. Better still, go solo with the zucchini and other veg and you may be surprised how delicious vegetable juice is all by itself.

The nature of vegetable juicing is the ultimate way of feeding your body the volume of vegetables from the wide range of those available. It would be pretty impossible to consume a cup full of broccoli, Brussels, celery, spinach and kale all in one sitting at lunch!

Aim for at least 5 to 7 servings of a wide range of vegetables per day. Dark green vegetables are a very good source of minerals and phenolic flavonoid antioxidants.

And as always when you can, go organic!

They are guaranteed to be rich in flavour with maximum amounts of phyto-nutrients for maximum health benefits. Of course going organic also means you can enjoy your scrumptious veggies free of pesticides and other dangerous toxins.

So what are you waiting for? Go fetch the veg and bring some colour into your life!

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