Are You Into the Green and It’s Not What You Think?
This is a guest post from Kathy Fannon, a certified holistic health coach. She’s writing under Be Physically Better – Nutrition focus today.
You can learn more about Kathy at www.KathyFannon.com
Is your idea of eating leafy greens an iceberg lettuce salad with cucumber slices and a couple of tomatoes and croutons?
When you’re on the run you may be proud of this green donation to your diet, but you’re missing out on the many health benefits of eating real leafy greens, and green vegetables in general.
I’ve worked with clients who have had intestinal issues, joint pain and poor general health. By incorporating leafy greens (and other vegetables) into their diet the joint pain lessens, health improves, they become “regular” and have more energy to get them through their busy day.
Leafy greens are available at the farmers markets this time of year, which means they are in season! Leafy greens taste so much better when bought from a local farmer and eaten right away. They’re fresh, crisp and extra high in nutrient value!
If you’re not sure about some of the varieties farmers have, talk with them. They’re passionate about what they grow and are happy to share their knowledge with you.
If a farmer’s market is not on option for you, look around the produce section of your grocery store and choose greens you may not have tried before. Maybe you’ll hate it, or you may find a winner!
On the Road?
Don’t forget to look over menus and choose the darkest green vegetable you can find. It may be a challenge in certain places, but be mindful of what you’re choosing, always going for the healthiest option possible.
One suggestion. If you don’t see dark greens on the menu, ask your server. Often they have spinach leaves they can convert into a great custom salad or even sautéed spinach.
It’s worth asking. And sometimes the catered request often ends up better than the original menu. Your health is worth the question.
Leafy greens come in dozens of varieties, but the most popular are spinach, kale, Brussels sprouts, collard greens, beet greens, bok choy, many lettuce varieties (but not iceberg), arugula, swiss chard, cabbage, and even greens like broccoli, basil, cilantro and parsley.
Leafy greens are high in fiber, magnesium, folate, iron, calcium, and vitamins C and K.
Why is it so important to add leafy greens to your diet?
Health Benefits
• Prevent Cancer (colon, breast, lung, stomach)
• Prevent Stroke
• Lower Cholesterol
• Promote Bone Health
• Lower Risk of Cardiovascular Disease
• Reduce Type 2 Diabetes
• Boost Immune System
• Promote Vision Health (cataracts, macular degeneration)
• Anti-Inflammatory
• Prevent Irritable Bowl Syndrome
• Hemorrhoids
Nutrition
As I compared nutrition facts for various leafy greens the common nutrients they are consistently high in, and varies by particular green, are:
• Calcium
• Magnesium
• Potassium
• Iron
• Beta-carotene
• Vitamin B complex
• Vitamin C
• Vitamin A
• Vitamin K
Surprising Facts About Greens
• 5 fresh basil leaves – 13% vitamin K
• 2 tablespoons parsley – 4% vitamin C
• 1/2 cup Brussels sprouts – 137% vitamin K, 81% vitamin C
• 1 cup spinach – 181% vitamin K, 56% vitamin A
• 1 cup kale – 206% vitamin A, 134% vitamin C
Wow! As you can see, it doesn’t take much to boost your health!
How to Easily Add Greens to Your Day:
- Eat a spring mix salad alongside your pizza
- Add sliced cabbage or sliced Brussels sprouts to an omelette
- Add pesto to a sandwich instead of mayonnaise
- Add fresh basil, oregano and parsley to your pasta or egg dishes
- Buy a bunch of parsley and add it to everything you make over the next few days
- Kale: stir-fries, burritos, soup, chili, eggs, pizza, kale chips
- Brussel Sprouts: roasted or stir-fried with onions, carrots or other vegetables of choice
- Spinach: sandwiches, soup, eggs, baked potatoes, lasagna, meatballs, pizza, macaroni and cheese
See some greens recipes I pinned on my Pinterest board – Salads: The Health Nut’s Casserole for great salad ideas!
One suggestion to start your day with GREENS
Sauté spinach along with your breakfast. Sauté in coconut or olive oil for about one minute, no longer than the time it takes to scramble an egg. (Or scramble into your egg!) It’s an easy way to start your day with greens.
Look for spinach (or kale) in bags, washed and ready to go, at the grocery store.
You may also enjoy
Southwestern Chopped Salad with Cilantro-Lime Dressing
Closing Challenge…
Busy professionals need to look for convenient, yet effective ways, to add positive improvements to their nutrition.
We need to remember to do what is best for our bodies, and that may include eating a food we don’t love just because it’s good for us.
Get creative with how it’s prepared so you don’t miss out on great health!
Closing Question…
How do you plan to integrate some leafy greens (or just green vegetables) into your diet?
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