July 31, 2025 • 22 mins
Eat Your Veggies, Mama! Why This Is the Best Thing You Can Do for Your Health
If veggies make you sad, bland, or bored—it’s time for a veggie revival!
In this episode, we’re diving into why eating more vegetables is the most impactful thing you can do for your health (and your family’s).
From biblical roots to real-life benefits like energy, gut healing, and hormone balance, we’ll uncover the truth about why God’s design for food starts with plants—and how to actually enjoy them!
Plus, I’ll share a fun two-part challenge and preview the next series on building a healthy food culture at home.
Come hungry—and leave inspired.
Check out my Pinterest Board for inspiration here! https://www.pinterest.com/chavahwellness/love-your-veggies/
Don't forget to tag me on social with your delicious vegetable pictures and #veggiechallenge @ChavahWellness. I can't wait to see your brave new vegetable adventures!
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
- Want to make sure coaching is right for you? Book a FREE Discovery Call here!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha (00:01):
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Hey friend.
Today we're talking about the singlemost powerful, effective, and life-giving
thing you can do for your health,and it's probably not what you think.
We're talking about vegetables.
Yep, veggies.
Now before you hit pause and gomake a mental note to eat one baby
(02:13):
carrot with dinner tonight, hang on.
This episode isn't a guilt tripor a boring nutritional lecture.
I want to have a real conversationwith you, mama to mama, about why
veggies matter so much, why so manyof us struggle with actually eating
them, and how to make this one shiftthat could seriously change your life.
(02:38):
Let's start with a little story.
If you grew up like I did, most of yourveggies came from a can or a freezer bag.
And while I wasn't the kid who flatout refused vegetables, there came a
point in adulthood where I realizedI didn't actually enjoy them.
They didn't bring the comfort orthe excitement that other foods did,
(03:00):
especially when stacked up against otherfoods like rice, pasta, or potatoes.
If I made a beautiful meal and hadto add a sad scoop of green beans
to "make it healthy", it honestlymade me less excited to eat.
As a young adult, there was a timeearly in my wellness journey where I
was wildly confused about everything.
(03:23):
Keto, Paleo, low fat, low carb, no sugar,eat all the fruit, don't eat any fruit.
But one truth kept rising to thetop no matter where I turned: I
needed to eat more vegetables.
Now if you're thinking, "I likeveggies! I eat peas, corn, and carrots".
(03:46):
Well, mama, I hate to burst yourbubble, but we need to talk.
Here's the thing.
Peas, they're technically alegume, so they're more closely
related to things like lentils andbeans and not an actual veggie.
Corn, well, that's a grain likeoats or rice, also not a veggie.
(04:10):
Now, carrots, yes, that is aveggie, but one vegetable doesn't
carry the nutritional weightof your whole health journey.
You need more than that mama.
If you've been clinging to those three asyour veggie staples, I say this with love,
you need more variety, more color, morecrunch, more real, vibrant vegetables.
(04:34):
So let's talk about God's originaldesign for thriving health.
Let's go back to the verybeginning, like Eden beginning.
In Genesis 1:29, God gave Adamand Eve every seed bearing
plant and tree for food.
That means their entirenutritional plan was plant-based.
(04:55):
Fruits, veggies, seeds, herbs,that was the original menu, and
it sustained them for generations.
It wasn't until after the floodin Genesis 9 that God permitted
meat to be part of the human diet.
But before that, plants providedeverything, protein, fiber,
(05:17):
healthy fats, and carbs.
So it makes sense thatvegetables were designed to be a
foundational part of our health.
When we eat more vegetables, we'renot just checking a nutrition
box, we're aligning with God'soriginal design for nourishment and
vitality in every part of our body.
(05:38):
So let's break this down.
In real life terms, veggies aren'tjust quote unquote "good for you".
They're powerful.
They do what no supplement,shake or powder can replicate
because God made them that way.
Let's talk about somemicronutrient powerhouses.
(05:59):
Spinach is packed with iron, magnesium,folate, and vitamin K, and all
of these support, energy, hormoneproduction, and mental clarity.
Red bell peppers have morevitamin C than oranges.
Hello!
They're great for your immunity, yourskin health, and reducing inflammation.
(06:23):
Sweet potatoes are full of vitaminA, B6, and fiber, and these help
balance blood sugar, support healthyeyes, and aid hormone health.
Brussels sprouts are loaded withvitamin K and antioxidants that help
your body detox and fight disease.
(06:43):
Next, let's give credit tosome antioxidant powerhouses.
Broccoli, which contains sulforaphane,which is a powerful compound
that supports liver detox, cancerprevention, and insulin sensitivity.
There's also beets, which are richin betalains and natural nitrates,
(07:04):
which increase blood flow, improveenergy, and support athletic recovery.
And yes, even chasingtoddlers counts, mamas.
Now we have fiber.
Fiber is your gut's best friend, andif you listened to the last episode,
you know how incredible fiber isfor your health in so many ways.
(07:24):
Cabbage, carrots, cauliflower, asparagus,and artichokes all contain different
types of fiber that help regulatedigestion, bind excess hormones, support
your microbiome, stabilize blood sugar,and help you feel full after meals.
Veggies also contain alot of phytochemicals.
(07:47):
For example, kale contains over 45flavonoids that fight inflammation
and support detoxification.
And garlic and onions, they're highin sulfur compounds that help kill bad
bacteria, boost your immune system,and support natural detox pathways.
(08:08):
Mama, you cannot afford to nothave a rich supply and variety
of vegetables in your diet.
They do the most for you onyour plate and will go the extra
mile in building your health.
Now, I know that while we're talkingabout all these wonderful benefits,
including vitamins and minerals, it mightbe really tempting to say, "yeah, I get
(08:34):
those because I take a multivitamin",or some other fancy supplement.
But the thing is, supplements canbe helpful when needed, especially
because our soil is incrediblynutrient depleted in today's society.
But you have to remember that a supplementis meant to be exactly what it says,
(08:55):
a supplement, not a replacement.
Supplements and multivitaminswill never be able to replace
what real food provides.
Real food works in synergy with our body.
God created it with intentionalcomplexity and our bodies know
exactly what to do with it.
(09:18):
Even in real foods, there are naturalcompounds that can actually prevent
us from absorbing the full nutritionalvalue of the food, especially if it's
not prepared in the right way, which is awhole other conversation for another day.
But the important thing to realizeis that we have to honor nature in
order to get the full benefits of it.
(09:38):
And as much as we try to replicatenature in a supplement, we
simply just can't come close.
And that means that while yoursupplements provide you with some
benefits, there's no way that yourbody is absorbing all of that nutrition
just because you took it in a capsule.
So make sure that if you're takinga supplement, it's a high quality
(10:00):
one, and that you're using it tosupplement a diet rich in fresh,
healthy, and diverse vegetables.
When I started eating morevegetables consistently, it was
like something clicked in my body.
I had more steady energy through theday, instead of crashing at 2:00 PM.
(10:22):
My brain felt clearer, I couldfocus better, and I wasn't in a fog.
And my digestion, I had wayless bloating and discomfort.
It felt like my gut couldfinally breathe again.
No, it wasn't magic.
It was nourishment, finally givingmy body what it really needed.
(10:44):
Veggies are thesuperpowers of your health.
If you want to improve your gut health,build insulin sensitivity, balance
your hormones, recover from workouts,eliminate brain fog, or even fight
serious diseases like cancer, theanswer isn't found in a magic product.
(11:06):
It's found in vegetables, my friend.
Veggies are the unsungheroes of your plate.
They might not be flashy, but they'redoing deep healing work inside your
body every single time you eat them.
And here's the kicker, if you're amom, this isn't just about your health.
Helping your kids learn to lovetheir vegetables is the single
(11:29):
most valuable gift you can givethem for their long-term wellness.
Because the worst thing we cando is raise adults who are picky,
nutritionally starved, and disinterestedin food that brings healing.
And if that's where yourfamily's at right now, no shame.
That's exactly what we'retackling in the next podcast
(11:51):
series, so stick with me, mama.
We're going to dive into how to createa food culture in your home that aligns
with God's design and brings morepeace, not pressure to your plate.
That's coming up, but right now let's getpractical and talk about how to actually
enjoy your veggies, because I am on alifelong mission to love the food that
(12:15):
loves me back, and I absolutely refuseto settle for boring, bland, and blah
just for the sake of being healthy.
If your veggies are making yousad, then friend, I say this with
love, you're not doing it right.
Let's talk about how to mix it up inthe kitchen so that you can get on
(12:36):
track to loving your veggies again.
My tip number one is that fresh is best.
Fresh vegetables taste waybetter than canned or frozen.
Now, if you're in a busy seasonand all you've got are freezer
bags, use what you have.
Of course, eating vegetables, whetherthey're frozen or in a can is better
(12:59):
than not eating vegetables at all.
Just know, if you want to fallin love with veggies, fresh
is where the magic starts.
It is incomparable.
Tip number two is roast,grill, or air fry.
How you cook your veggies matters.
You could boil broccoli and beproud, it didn't come out mushy.
(13:22):
Totally been there.
Or you could roast it with oliveoil, garlic salt, and some fresh
lemon juice and fall in love.
Roasting is honestly my go-to forbringing out flavor of most veggies.
It is just seriously asuperior way of cooking them.
I love roasting things like carrots,cabbage, asparagus, and Brussels sprouts.
(13:46):
But in the summer, don't forgetabout grilling your veggies too.
Things like grilled zucchini, onions,even sweet potatoes are amazing.
Or you can toss them all onskewers for an easy meal.
Put some chicken on there withzucchini, onion, sweet peppers, and
(14:07):
mushrooms, and trust me, you willget excited about veggies again.
You will even crave them and lookforward to them in the summer.
If you have an air fryer, makesure you take advantage of that.
It's a game changer.
Honestly, I don't have one in my housebecause it's hard to make food for a
family with a small air fryer that alsotakes up like half my counter space.
(14:30):
So if you have it, use it.
You can get crispy, caramelizededges without all the hassle,
and it will be delicious.
Tip number three is to spice it up.
Veggies need flavor, andseasonings totally change the game.
Besides the fact that spices areincredible for your health and
(14:52):
totally up the health benefits ofyour meal, they add so much flavor and
will allow you to travel the world.
Yes, even with your veggies.
Take carrots, for example.
You can roast them with thyme andsage for a savory fall vibe, or
toss them in cinnamon and cuminfor a warming Moroccan twist.
(15:13):
Or let's talk about sweet potatoes.
You can roast them like a bakedpotato and go for sweet with
like a cinnamon and honey butter.
Or you can cut them up into like afry style shape and sprinkle them with
salt, pepper, garlic powder, and smokedpaprika, and make sweet potato fries.
(15:33):
They're savory and delicious, and we'llgo perfect with your favorite burgers.
If you want more ideas,Pinterest is full of recipes.
And if you need some inspiration abouthow to make a good veggie look up
vegetarian recipes, they are incredible.
Let me tell you, these people knowhow to eat a good veggie, okay?
(15:55):
There's lots of bold flavors, and ifyou want to add a protein into the
recipe, feel free to add that in too.
It's really not hard.
But if you're looking for even moreinspiration to kickstart your veggie
love and you want a one stop shop tofind some great recipes, check out my
Pinterest board "Love Your Veggies"for simple, creative and crave worthy
(16:16):
ideas that I'll have you excitedto add more color to your plate.
You'll find tips, recipes, andways to make veggies a natural
part of your daily meals.
Just search for Chavah Wellnesson Pinterest or look for the
board linked in the show notes.
All right, mama.
I hope you are feeling excitedabout veggies again and about
(16:38):
the possibilities ahead of you.
I have two really funchallenges for you today.
Okay?
They're simple and easy, andI think you'll enjoy them.
So if you're ready for afun challenge, listen up.
Number one is try a veggie three ways.
I'm gonna recommend broccoli becauseI feel like it's an easy go-to veggie
(17:01):
that most people enjoy, but you can mixit up with another veggie if you want.
But you're gonna pick a veggie,like broccoli, and you're gonna
cook it three different ways.
Maybe you boil it, you roast it,air fry it, or maybe even grill it.
Just cook it three different ways.
Maybe even try adding some differentseasonings to one of the recipes
(17:23):
and see which one wins your heart.
You might be surprised to find howincredibly different vegetables
can taste when you cook them orspice them in different ways.
Now, challenge number two, when you'reready, is to pick a mystery vegetable.
Next time you go to the grocerystore, go to the produce section
(17:44):
and look at the shelves and pick outsomething that you are unfamiliar with.
Maybe you know what it's called,but you've never cooked it.
Or maybe you're looking at something thatyou're like, I have no idea what this is.
I literally have to use Google lensto figure out what this is called.
But however brave you're feeling, picka veggie that you wouldn't normally eat
(18:08):
or you don't even know how to prepare.
Take it home, Google or Pinteresta recipe for it and give it a shot.
Let me tell you, this was a game changerfor me when I first started my wellness
journey because I started cooking thingslike broccoli and carrots and I don't even
know what else, but the basic veggies.
(18:29):
And I was like, okay, I'mgetting excited about this.
This is really tasty.
But you realize pretty quickly that whenyou have a small variety of vegetables,
they get old quickly, and then you'relike, what in the world else can I eat?
There has to be something.
And you go into that produce section andopen up your eyes instead of zooming in
(18:50):
on your same old favorites, and you'llstart to realize that there is a huge
variety of vegetables in the storewaiting for your next culinary adventure
to figure out how great they can be.
And you will be amazed to just openup your eyes and your palate to
discover how great vegetables can be.
(19:11):
Yes, there will be some trial and error.
You might make something and thinkthat either one, this was too much
work, or two, it didn't taste good.
But if that's the case, just set thataside, and keep moving on your journey.
Next time you go pick something elseand try that and you might love it.
(19:32):
If there was a vegetable that youtried that was just not a hit for
you, maybe come back to it later.
I always find myselfcoming back to things.
There was a point where Iabsolutely swore off kale.
I was just like, there's no waythis vegetable can be delicious.
I don't care how goodit is, it's just gross.
(19:55):
Well, a couple years down the road, Idecided to be brave again because I'm
not a quitter, and I jumped back inand decided to try it in a new way.
And apply some differenttechniques to the way I prepared
it, and it was a game changer.
Now I love it and I eat it regularly,and I know how to enjoy it.
(20:15):
So don't be afraid to say, "thisis not for me right now", but
if you're feeling brave, comeback to it later down the road.
It's okay.
I give you permission to say thatyou don't like some veggies, but
continue on your journey of discoveringnew ways to enjoy the food that
God placed on this earth for us.
And if you do one of thesechallenges, make sure to post
(20:38):
it on social media and tag me.
I would love to see your photos.
You can either tag me personally,Jerusha Jantz, or you can find Chavah
Wellness, that's C-H-A-V-A-H Wellness.
And you can use the hashtag#veggiechallenge so I can cheer you
(20:59):
on and share your veggie victories.
So if this episode lit a fireunder you, then get excited because
we are just getting started.
In the next series, we're diving intocreating a healthy food culture in
the home, including helping pickyeaters become adventurous eaters,
(21:22):
sneaking veggies in, the smart way,building confidence in your food
choices and honoring God's design foryour body and your family, without
pulling out your hair or having acomplete meltdown at dinner time.
It's gonna be good, mama, I promise.
So make sure you're subscribedbecause you're not gonna want
to miss a single part of this.
(21:44):
All right, mama, go eat yourveggies and get excited about it.
Your body, your energy, and yourfamily, they will all thank you.
And until next time, rememberyou were made for wellness.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(22:06):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(22:28):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
Welcome to Tired Mommy Revival.
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jerusha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
Are you ready for this?
(01:49):
Let's do it, mama.
Hey friend.
Today we're talking about the singlemost powerful, effective, and life-giving
thing you can do for your health,and it's probably not what you think.
We're talking about vegetables.
Yep, veggies.
Now before you hit pause and gomake a mental note to eat one baby
(02:13):
carrot with dinner tonight, hang on.
This episode isn't a guilt tripor a boring nutritional lecture.
I want to have a real conversationwith you, mama to mama, about why
veggies matter so much, why so manyof us struggle with actually eating
them, and how to make this one shiftthat could seriously change your life.
(02:38):
Let's start with a little story.
If you grew up like I did, most of yourveggies came from a can or a freezer bag.
And while I wasn't the kid who flatout refused vegetables, there came a
point in adulthood where I realizedI didn't actually enjoy them.
They didn't bring the comfort orthe excitement that other foods did,
(03:00):
especially when stacked up against otherfoods like rice, pasta, or potatoes.
If I made a beautiful meal and hadto add a sad scoop of green beans
to "make it healthy", it honestlymade me less excited to eat.
As a young adult, there was a timeearly in my wellness journey where I
was wildly confused about everything.
(03:23):
Keto, Paleo, low fat, low carb, no sugar,eat all the fruit, don't eat any fruit.
But one truth kept rising to thetop no matter where I turned: I
needed to eat more vegetables.
Now if you're thinking, "I likeveggies! I eat peas, corn, and carrots".
(03:46):
Well, mama, I hate to burst yourbubble, but we need to talk.
Here's the thing.
Peas, they're technically alegume, so they're more closely
related to things like lentils andbeans and not an actual veggie.
Corn, well, that's a grain likeoats or rice, also not a veggie.
(04:10):
Now, carrots, yes, that is aveggie, but one vegetable doesn't
carry the nutritional weightof your whole health journey.
You need more than that mama.
If you've been clinging to those three asyour veggie staples, I say this with love,
you need more variety, more color, morecrunch, more real, vibrant vegetables.
(04:34):
So let's talk about God's originaldesign for thriving health.
Let's go back to the verybeginning, like Eden beginning.
In Genesis 1:29, God gave Adamand Eve every seed bearing
plant and tree for food.
That means their entirenutritional plan was plant-based.
(04:55):
Fruits, veggies, seeds, herbs,that was the original menu, and
it sustained them for generations.
It wasn't until after the floodin Genesis 9 that God permitted
meat to be part of the human diet.
But before that, plants providedeverything, protein, fiber,
(05:17):
healthy fats, and carbs.
So it makes sense thatvegetables were designed to be a
foundational part of our health.
When we eat more vegetables, we'renot just checking a nutrition
box, we're aligning with God'soriginal design for nourishment and
vitality in every part of our body.
(05:38):
So let's break this down.
In real life terms, veggies aren'tjust quote unquote "good for you".
They're powerful.
They do what no supplement,shake or powder can replicate
because God made them that way.
Let's talk about somemicronutrient powerhouses.
(05:59):
Spinach is packed with iron, magnesium,folate, and vitamin K, and all
of these support, energy, hormoneproduction, and mental clarity.
Red bell peppers have morevitamin C than oranges.
Hello!
They're great for your immunity, yourskin health, and reducing inflammation.
(06:23):
Sweet potatoes are full of vitaminA, B6, and fiber, and these help
balance blood sugar, support healthyeyes, and aid hormone health.
Brussels sprouts are loaded withvitamin K and antioxidants that help
your body detox and fight disease.
(06:43):
Next, let's give credit tosome antioxidant powerhouses.
Broccoli, which contains sulforaphane,which is a powerful compound
that supports liver detox, cancerprevention, and insulin sensitivity.
There's also beets, which are richin betalains and natural nitrates,
(07:04):
which increase blood flow, improveenergy, and support athletic recovery.
And yes, even chasingtoddlers counts, mamas.
Now we have fiber.
Fiber is your gut's best friend, andif you listened to the last episode,
you know how incredible fiber isfor your health in so many ways.
(07:24):
Cabbage, carrots, cauliflower, asparagus,and artichokes all contain different
types of fiber that help regulatedigestion, bind excess hormones, support
your microbiome, stabilize blood sugar,and help you feel full after meals.
Veggies also contain alot of phytochemicals.
(07:47):
For example, kale contains over 45flavonoids that fight inflammation
and support detoxification.
And garlic and onions, they're highin sulfur compounds that help kill bad
bacteria, boost your immune system,and support natural detox pathways.
(08:08):
Mama, you cannot afford to nothave a rich supply and variety
of vegetables in your diet.
They do the most for you onyour plate and will go the extra
mile in building your health.
Now, I know that while we're talkingabout all these wonderful benefits,
including vitamins and minerals, it mightbe really tempting to say, "yeah, I get
(08:34):
those because I take a multivitamin",or some other fancy supplement.
But the thing is, supplements canbe helpful when needed, especially
because our soil is incrediblynutrient depleted in today's society.
But you have to remember that a supplementis meant to be exactly what it says,
(08:55):
a supplement, not a replacement.
Supplements and multivitaminswill never be able to replace
what real food provides.
Real food works in synergy with our body.
God created it with intentionalcomplexity and our bodies know
exactly what to do with it.
(09:18):
Even in real foods, there are naturalcompounds that can actually prevent
us from absorbing the full nutritionalvalue of the food, especially if it's
not prepared in the right way, which is awhole other conversation for another day.
But the important thing to realizeis that we have to honor nature in
order to get the full benefits of it.
(09:38):
And as much as we try to replicatenature in a supplement, we
simply just can't come close.
And that means that while yoursupplements provide you with some
benefits, there's no way that yourbody is absorbing all of that nutrition
just because you took it in a capsule.
So make sure that if you're takinga supplement, it's a high quality
(10:00):
one, and that you're using it tosupplement a diet rich in fresh,
healthy, and diverse vegetables.
When I started eating morevegetables consistently, it was
like something clicked in my body.
I had more steady energy through theday, instead of crashing at 2:00 PM.
(10:22):
My brain felt clearer, I couldfocus better, and I wasn't in a fog.
And my digestion, I had wayless bloating and discomfort.
It felt like my gut couldfinally breathe again.
No, it wasn't magic.
It was nourishment, finally givingmy body what it really needed.
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Veggies are thesuperpowers of your health.
If you want to improve your gut health,build insulin sensitivity, balance
your hormones, recover from workouts,eliminate brain fog, or even fight
serious diseases like cancer, theanswer isn't found in a magic product.
(11:06):
It's found in vegetables, my friend.
Veggies are the unsungheroes of your plate.
They might not be flashy, but they'redoing deep healing work inside your
body every single time you eat them.
And here's the kicker, if you're amom, this isn't just about your health.
Helping your kids learn to lovetheir vegetables is the single
(11:29):
most valuable gift you can givethem for their long-term wellness.
Because the worst thing we cando is raise adults who are picky,
nutritionally starved, and disinterestedin food that brings healing.
And if that's where yourfamily's at right now, no shame.
That's exactly what we'retackling in the next podcast
(11:51):
series, so stick with me, mama.
We're going to dive into how to createa food culture in your home that aligns
with God's design and brings morepeace, not pressure to your plate.
That's coming up, but right now let's getpractical and talk about how to actually
enjoy your veggies, because I am on alifelong mission to love the food that
(12:15):
loves me back, and I absolutely refuseto settle for boring, bland, and blah
just for the sake of being healthy.
If your veggies are making yousad, then friend, I say this with
love, you're not doing it right.
Let's talk about how to mix it up inthe kitchen so that you can get on
(12:36):
track to loving your veggies again.
My tip number one is that fresh is best.
Fresh vegetables taste waybetter than canned or frozen.
Now, if you're in a busy seasonand all you've got are freezer
bags, use what you have.
Of course, eating vegetables, whetherthey're frozen or in a can is better
(12:59):
than not eating vegetables at all.
Just know, if you want to fallin love with veggies, fresh
is where the magic starts.
It is incomparable.
Tip number two is roast,grill, or air fry.
How you cook your veggies matters.
You could boil broccoli and beproud, it didn't come out mushy.
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Totally been there.
Or you could roast it with oliveoil, garlic salt, and some fresh
lemon juice and fall in love.
Roasting is honestly my go-to forbringing out flavor of most veggies.
It is just seriously asuperior way of cooking them.
I love roasting things like carrots,cabbage, asparagus, and Brussels sprouts.
(13:46):
But in the summer, don't forgetabout grilling your veggies too.
Things like grilled zucchini, onions,even sweet potatoes are amazing.
Or you can toss them all onskewers for an easy meal.
Put some chicken on there withzucchini, onion, sweet peppers, and
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mushrooms, and trust me, you willget excited about veggies again.
You will even crave them and lookforward to them in the summer.
If you have an air fryer, makesure you take advantage of that.
It's a game changer.
Honestly, I don't have one in my housebecause it's hard to make food for a
family with a small air fryer that alsotakes up like half my counter space.
(14:30):
So if you have it, use it.
You can get crispy, caramelizededges without all the hassle,
and it will be delicious.
Tip number three is to spice it up.
Veggies need flavor, andseasonings totally change the game.
Besides the fact that spices areincredible for your health and
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totally up the health benefits ofyour meal, they add so much flavor and
will allow you to travel the world.
Yes, even with your veggies.
Take carrots, for example.
You can roast them with thyme andsage for a savory fall vibe, or
toss them in cinnamon and cuminfor a warming Moroccan twist.
(15:13):
Or let's talk about sweet potatoes.
You can roast them like a bakedpotato and go for sweet with
like a cinnamon and honey butter.
Or you can cut them up into like afry style shape and sprinkle them with
salt, pepper, garlic powder, and smokedpaprika, and make sweet potato fries.
(15:33):
They're savory and delicious, and we'llgo perfect with your favorite burgers.
If you want more ideas,Pinterest is full of recipes.
And if you need some inspiration abouthow to make a good veggie look up
vegetarian recipes, they are incredible.
Let me tell you, these people knowhow to eat a good veggie, okay?
(15:55):
There's lots of bold flavors, and ifyou want to add a protein into the
recipe, feel free to add that in too.
It's really not hard.
But if you're looking for even moreinspiration to kickstart your veggie
love and you want a one stop shop tofind some great recipes, check out my
Pinterest board "Love Your Veggies"for simple, creative and crave worthy
(16:16):
ideas that I'll have you excitedto add more color to your plate.
You'll find tips, recipes, andways to make veggies a natural
part of your daily meals.
Just search for Chavah Wellnesson Pinterest or look for the
board linked in the show notes.
All right, mama.
I hope you are feeling excitedabout veggies again and about
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the possibilities ahead of you.
I have two really funchallenges for you today.
Okay?
They're simple and easy, andI think you'll enjoy them.
So if you're ready for afun challenge, listen up.
Number one is try a veggie three ways.
I'm gonna recommend broccoli becauseI feel like it's an easy go-to veggie
(17:01):
that most people enjoy, but you can mixit up with another veggie if you want.
But you're gonna pick a veggie,like broccoli, and you're gonna
cook it three different ways.
Maybe you boil it, you roast it,air fry it, or maybe even grill it.
Just cook it three different ways.
Maybe even try adding some differentseasonings to one of the recipes
(17:23):
and see which one wins your heart.
You might be surprised to find howincredibly different vegetables
can taste when you cook them orspice them in different ways.
Now, challenge number two, when you'reready, is to pick a mystery vegetable.
Next time you go to the grocerystore, go to the produce section
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and look at the shelves and pick outsomething that you are unfamiliar with.
Maybe you know what it's called,but you've never cooked it.
Or maybe you're looking at something thatyou're like, I have no idea what this is.
I literally have to use Google lensto figure out what this is called.
But however brave you're feeling, picka veggie that you wouldn't normally eat
(18:08):
or you don't even know how to prepare.
Take it home, Google or Pinteresta recipe for it and give it a shot.
Let me tell you, this was a game changerfor me when I first started my wellness
journey because I started cooking thingslike broccoli and carrots and I don't even
know what else, but the basic veggies.
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And I was like, okay, I'mgetting excited about this.
This is really tasty.
But you realize pretty quickly that whenyou have a small variety of vegetables,
they get old quickly, and then you'relike, what in the world else can I eat?
There has to be something.
And you go into that produce section andopen up your eyes instead of zooming in
(18:50):
on your same old favorites, and you'llstart to realize that there is a huge
variety of vegetables in the storewaiting for your next culinary adventure
to figure out how great they can be.
And you will be amazed to just openup your eyes and your palate to
discover how great vegetables can be.
(19:11):
Yes, there will be some trial and error.
You might make something and thinkthat either one, this was too much
work, or two, it didn't taste good.
But if that's the case, just set thataside, and keep moving on your journey.
Next time you go pick something elseand try that and you might love it.
(19:32):
If there was a vegetable that youtried that was just not a hit for
you, maybe come back to it later.
I always find myselfcoming back to things.
There was a point where Iabsolutely swore off kale.
I was just like, there's no waythis vegetable can be delicious.
I don't care how goodit is, it's just gross.
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Well, a couple years down the road, Idecided to be brave again because I'm
not a quitter, and I jumped back inand decided to try it in a new way.
And apply some differenttechniques to the way I prepared
it, and it was a game changer.
Now I love it and I eat it regularly,and I know how to enjoy it.
(20:15):
So don't be afraid to say, "thisis not for me right now", but
if you're feeling brave, comeback to it later down the road.
It's okay.
I give you permission to say thatyou don't like some veggies, but
continue on your journey of discoveringnew ways to enjoy the food that
God placed on this earth for us.
And if you do one of thesechallenges, make sure to post
(20:38):
it on social media and tag me.
I would love to see your photos.
You can either tag me personally,Jerusha Jantz, or you can find Chavah
Wellness, that's C-H-A-V-A-H Wellness.
And you can use the hashtag#veggiechallenge so I can cheer you
(20:59):
on and share your veggie victories.
So if this episode lit a fireunder you, then get excited because
we are just getting started.
In the next series, we're diving intocreating a healthy food culture in
the home, including helping pickyeaters become adventurous eaters,
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sneaking veggies in, the smart way,building confidence in your food
choices and honoring God's design foryour body and your family, without
pulling out your hair or having acomplete meltdown at dinner time.
It's gonna be good, mama, I promise.
So make sure you're subscribedbecause you're not gonna want
to miss a single part of this.
(21:44):
All right, mama, go eat yourveggies and get excited about it.
Your body, your energy, and yourfamily, they will all thank you.
And until next time, rememberyou were made for wellness.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(22:06):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(22:28):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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