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Craig McInerney Nov 29, 2018 3:47:31 PM 7 min read

Be Less Shite Series: Eat more Veg

A fitness model takes a selfie showing their ab's. iphone in one hand and a slice of pizza in the other.....
Welcome to another addition of Be Less Shite.
Imagine there was a supplement that improved your health, performance and appearance at all levels. Now stretch your mind even further and imagine you can eat large quantities of this supplement and it has a very small calorific footprint. So...you can eat a lot of it and it makes you better at whatever it is you want to be better at!"Take my money" I hear you say. If you are not eating vegetables well then here is a hot tip for you to be less shite. Eat more vegetables!
If you want a full analysis of your nutritional intake and a realistic action plan to help you reach your goals try a
Macros to survive..Micros to thrive Macronutrients (Protein, Fat & Carbs) give your body energy to perform essential functions. The word "macro" means large, and these nutrients are needed in large quantities. Micronutrients are also essential to your body, but you need smaller amounts. The word "micro" means small, so you need smaller amounts of micronutrients than of macronutrients. Micronutrients are usually called vitamins and minerals.

You may have heard of "if it fits your macros" where you can basically eat whatever type of food you like as long as it fits your macro splits and your calorie thresholds. You may have seen pictures of topless fitness models eating M&Ms and talking about" journeys" advocating it's benefits. People don't eat calories they eat food! If the food you are eating is consistently "shite" quality you are selling your health, performance and long-term body composition short.
What vegetables give you
You want energy, you want lean muscle mass, you want vibrant skin, you want an immune system that doesn't buckle under pressure and you want an engine on the inside that looks as good as the body on the outside. You don't just want to survive you want to thrive.Vegetables and the vitamins and minerals contained within them if consistently consumed will have you looking and feeling better than ever before. If you want a full analysis of your nutritional intake and a realistic action plan to help you reach your goals try a
If you are naturally greedy and like a big plate of food

I put myself firmly into this category. Vegetables are high in volume with a tiny calorific output. This means you can fill an entire plate of vegetables and it will fill your stomach and give you a satisfied well-fed sensation. Never mind all the great micronutrient value. If you struggle with portion sizes and your weight. Try this on your next meal. Using the same plate you always use and start with vegetables and fill at least half of it with your favourite types. There's a no-brainer calorific deficit right there even though your plate probably looks bigger!
Top tips


<div>Try and have vegetables with every meal (Micronutrients, fuller for longer, tastier)Green leafy veg is usually the most micronutrient dense (Spinach, Kale, Cabbage, Broccoli) but all veg is great (peppers, tomatoes, etc)Frozen is finePre-prepare veg for the week ahead and it's easy to grab on the go.Challenge yourself for 2 weeks to have as many vegetables as you can with as many meals as possible.<a href="https://www.youtube.com/channel/UC4-3vkFRQcZNeM7Q6u1aIHA">Check out simple prep tips in videos</a></div> <div>Be less shite and don't settle for surviving... you want to start thriving!</div> <div>Craig</div> <div>If you'd like more real world tips on nutrition or personal training contact<a href="mailto:craig@ffs.ie?subject=">here</a></div> <div>If you want a full analysis of your nutritional intake and a realistic action plan to help you reach your goals try a <div><a href="mailto:craig@ffs.ie?subject=Nutritional Consult">1:1 nutritional consultation at FFS</a> or<a href="https://www.ffs.ie/nutrition">FFS Nutrition coaching online</a></div> </div> </div>



Craig McInerney

Craig is Director of FFS Gym at the Ivy Exchange. Our brand new gym located opposite the Rotunda Hospital, just off Parnell Street. He is an S&C Coach, Personal Trainer, Nutrition Coach and program director of our Suspension & Body-weight Program across all 3 FFS Gyms. If you would like to know more about training at #ffsnorth contact him at craig@ffs.ie. Email Craig at craig@ffs.ie Find Craig on Instagram at @craig_ffs