Getting Enough Greens?



By: John M. Di Fazio II

Part of creating Individualized Nutrition Plans for clients is supplying them with the proper amount of nutrients. A large percentage of clients select a good number of green vegetables from the lists that I provide on my questionnaire, such as spinach, asparagus, broccoli, kale, string beans, Romaine lettuce, and other nutrient dense vegetables. Though most enjoy a wide variety of green vegetables on a regular basis, I will often receive a questionnaire in which the client likes few vegetables. ¬†Once in while, I’ll receive a questionnaire from a client who does not like any vegetables at all.

There are ways to disguise vegetables such as omelettes, homemade meatloaf, and blended shakes. These are good ways to provide the nutrients that are important for digestion, cellular health, and a natural vitamin and mineral intake. Spinach or broccoli can be easily disguised in both an omelette and meatloaf along with other items such as diced onion, diced pepper, or diced mushroom, and one can still receive important nutrients even if they prefer the vegetable to be an ingredient rather than having it by itself. Items such as spinach, kale, and asparagus can be used in blended shakes. I personally add one cup of baby leaf spinach and a half cup of steamed asparagus to my shake, and it does not alter the flavor of the shake. Once blended, the liquified vegetables are barely noticeable and are easily absorbed by the body, giving me a great amount of vitamins and minerals that are vital for great cellular health and that definitely pack a punch of energy.


Nine times out of ten I can persuade the non-vegetable-lovers to use the disguised vegetable methods, but every now and then I find a true vegetable-hater. For these rare cases I recommend supplementation. The proper nutrients are available in specific powdered shakes, as well as certain powders and capsules. Green supplements can deliver these important missing dietary nutrients that greatly improve energy levels, recovery, digestion, and overall health.

Here are some supplement brands that I recommend for cases in which clients dislike vegetables:

A great quality powdered shake is Orgain Organic Protein and Greens. Two scoops contain an organic greens blend of 15 organic spinach leaves, a half cup of organic kale, and 2 organic broccoli florets.

Another green supplement that is available in either powder form or capsule form is Green Vibrance. The capsules are a convenient way for the real veggie-haters to consume their green vegetables on a regular basis.


Most Individualized Meal Plans that I create contain vegetables at at three to four out of the five total meals of the day. Generally, women have half cup servings at most of the early meals and a full cup at the dinner meal. Men generally have a full cup of vegetables at each of the three to four meals. I encourage you to be diligent in your daily intake of green vegetables. Take note of the difference in your energy levels as your cells begin to thrive from the surge in nutrients!

This article is also featured in our favorite Fitness magazines, Fitness Rx For Women and Fitness Rx For Men, as well as MUSCULAR DEVELOPMENT Magazine, the best Body Building magazine in America! Enjoy!

For More Energy, Go Green

For More Energy, Go Green