Skip to main content

Leafy Greens to the Rescue!



Just one serving of green leafy vegetables a day dramatically improves your health. Green leafy vegetables are well known cornerstones of healthy diets because of their fiber content and as vegetarian sources of vitamin K, vitamin C, magnesium, folic acid and iron. They also contain compounds that prevent the development of blindness, macular degeneration, breast cancer and lung cancer. But did you know that adding just one serving of green leafy vegetables to your day would have such dramatic results?

11% lower risk of developing Cardiovascular Disease

9% lower risk of developing Diabetes

45% decrease in risk of hip fracture in middle aged women

To get the most out of your greens try drizzling them with walnut, sesame, or flax oil to absorb more beta-carotene from them and mixing them with citrus fruits to improve their iron availability. Here are some of my favorite leafy greens and how to eat them:

Kale sautéed with garlic, roasted, baked to make chips
Spinach raw salad with flax oil dressing, added to soup or stew
Swiss chard sautéed and added to quinoa pilaf, or use the large leaves as a sandwich wrap
Arugula adds a peppery spice to mixed salad greens, can be wilted and served with pasta

Also check out these leafy greens recipes shared by Eileen Webster, Healthy Eating Specialist at Whole Foods Market in Andover, MA.













Labels:

Popular posts from this blog

Fixing your Hormone Problems with Fiber

Most of us think of dietary fiber as a way to maintain regular bowel movements and may have heard about fiber’s possible role in preventing colon cancer but did you know you can balance your hormones using fiber? Fiber helps to regulate levels of estrogen, progesterone and testosterone in multiple ways involving your digestive tract, liver, ovaries and blood circulation. Multiple symptoms and medical conditions are the result of hormone imbalances: PMS symptoms such as breast tenderness, mood changes, headaches and bloating are worse if you don’t have enough progesterone to offset estrogen. Acne and unwanted facial hair can be caused by too much testosterone in your system. Peri-menopause symptoms like heavier menstrual bleeding, shorter menstrual cycles and spotting between periods can be the result of an imbalance between estrogen, progesterone and testosterone. Uterine fibroids and endometriosis can be made worse by too much estrogen. Your risk of breast, thyroid a...
Read more

Chocolate Sesame Raw Bars

Chocolate Sesame Raw Bars are packed with protein, healthy fats and minerals such as calcium, iron and zinc. They are just sweet enough to satisfy a sweet tooth and are the perfect afternoon "pick me up" with a cup of tea.  They are also a good option for when you arrive home famished after a long day and you still need to cook dinner. Snacking on one of these will help tide you over so you can prepare a healthy meal. All the ingredients in Chocolate Sesame Raw Bars are also Whole Health DETOX approved. Because these bars are packed with nutrient dense seeds and nut butters, it is best to limit yourself to one bar a day if you are watching your weight.    Chocolate Sesame Raw Bars 2 cups sesame seeds ½ cup ground milk thistle seeds or flax seeds 1 ¾ cups shredded coconut (unsweetened) ½ cup agave nectar ¼ cup almond butter or sunflower seed butter ¼ cup tahini ¼ cup raw cocoa powder 1 tablespoon vanilla extract 1 teaspoon cinnamon ...
Read more

2017 Dirty Dozen & Clean 15

Environmental Working Group release the 2017 list of the Dirty Dozen (12 non-organic fruits and vegetables most contaminated with pesticides) and the Clean 15 (15 non-organic fruits and vegetables with the least amount of pesticides). Go to the Environmental Working Group website and download your copy today. How should you use this guide? For the Dirty Dozen fruits and vegetables - ALWAYS choose Organic, even if these items are the only Organic items you eat you can avoid 90% of your potential exposure to pesticides and herbicides. For the Clean 15 fruits and vegetables - choose organic if it is available to you and in your budget but if you don't get Organic, your pesticide exposure will be low. What about other foods not on the list? Check our EWG's Food Scores list to see the potential harm in each food item:
Read more