February: New Year, New You! Eat Dark, Leafy Green Vegetables Daily
Welcome To February!
We apologize that this month’s New You Resolution is a few days late, but the EWC family grew by one little baby girl on February 3rd! Olivia Hudson Rapp was born Tuesday at 8:13 in the morning, and that took some of (OK, a lot of) our time and attention!
In January, we challenged you to drink more water. If you are just joining us now, then we challenge you to jump right in with us and get into the habit of drinking more water too!
This month, we challenge you to continue hydrating and also to eat at least one serving of dark, leafy green vegetables each day. This small step will make a big difference in your health and wellness. If you already eat a daily green, then amp it up and add another portions to your day! Or, mix it up and experiment with different greens you’ve never tried. You can’t overdose on green veggies, we promise.
Remember to post pictures of your daily greens on Facebook and Instagram and tag @embodywellnesscompany and #embodywellness. At the end of the month one winner will receive a gift of green goodness that will help you EMBODY Wellness!
Dark, leafy greens are jam packed with vitamins A, C, E and K as well as B vitamins, minerals and phytochemicals. Green veggies, such as spinach, kale, collards, swiss chard, mustard greens and broccoli have so many health benefits ranging from detoxification of the liver to boosting of the immune system to increasing your energy. Greens may also help prevent cancer, purify your blood, lower cholesterol levels, improve circulation and help your digestion. Do you need more reasons to eat your daily leafy green?
How about the fact that leafy greens are filled with antioxidants that keep your cells (and therefore your whole self) young and protected? How about their high fiber (keeps you fuller longer), iron (energy), potassium (blood pressure), magnesium and calcium (strong bones and teeth!). They also help you keep January’s New You Resolution because they have a high water content, helping you stay hydrated and keeping your skin glowing and smooth.
Oh, and we should mention they are low in calories and carbs and extremely versatile (see below for suggestions on how to incorporate them into your day). Fill up on nature’s edible emeralds and you’re one step closer to achieving your healthiest self and your best body.
If you are pregnant or trying to conceive, then dark, leafy greens are definitely a must, as they contain a robust amount of the B-vitamin folate. Folate has been shown to help prevent some birth defects and is a critical building block for DNA repair, thereby protecting against cancer. Folate is also a contributor to serotonin production, the happy hormone, and therefore helps to keep your mood uplifted and depression at bay. The B vitamins in dark, leafy greens also boost your energy by working to convert carbs into glucose (aka fuel).
The vitamin C in leafy greens helps keep your skin vibrant and healthy and helps prevent against signs of aging. Vitamin C (with Vitamin E) has been shown to help fight sun damage.
Let’s talk vitamin K, a lesser known vitamin. We like to think of Kale as vitamin K because it is an excellent source. Vitamin K is an anti-inflammatory agent and is also calcium’s best friend, helping to strengthen and protect your bones.
Here are some of our favorite ways to incorporate greens in any meal of your day:
Breakfast:
Smoothie: Add a handful or two of your favorite dark, leafy green to your favorite smoothie recipe. Blend together 1 cup of almond, coconut or hemp milk with 2 handfuls greens, 1 banana, 2 tbsp nuts or seeds (we love chia or flax), squeeze of lemon, sprinkle of cinnamon or turmeric.
Omelet: Saute greens in EVOO or Ghee or steam them and add to your morning scramble.
Toast: Toast whole grain or sprouted bread and layer with mashed avocado and steamed greens, Drizzle with EVOO and sprinkle with sea salt, cayenne and chia seeds. Optional: add an egg, smoked salmon or sliced turkey.
Lunch:
Salad: Massage your greens with avocado or flax or olive oil. Add in some vinegar or lemon juice and your favorite salad toppings. Go crazy with fresh vegetables. Be light handed with the cheeses, dried fruits and other calorie dense toppings. Sprinkle on nuts or seeds and incorporate a lean protein such as beans, hard boiled egg, grilled fish, chicken or steak.
Soup: Add greens to any soup you are making. Wash the leaves, rip into smaller pieces and add to the pot a few minutes before serving.
Sandwich: Layer in your favorite leafy green and feel even better about your meal.
Wrap: Use a collard green instead of a tortilla to make your next wrap. Fill it with fresh or roasted veggies, hummus or bean spread or pesto and sprouts. Add in grilled chicken or turkey or grilled fish if you are not vegetarian. Roll it up and enjoy!
Dinner:
Sauté: Heat oil or ghee over medium heat. Add some chopped garlic and then add in handfuls of greens. Cook until wilted. Season with sea salt and pepper.
Stir-Fry: Add leafy greens to your favorite stir-fry recipe for even more healthy benefits. Bok Choy and broccoli work especially well. We love throwing in some handfuls of spinach at the end of the cooking process too!
Pasta Sauce: Keep frozen spinach, kale and broccoli in your freezer and throw it into your pasta sauce while it heats for added nutritional punch and a sneaky way to get your kids to eat their greens too!
As always, try to go organic and local whenever you can to get the maximum benefit from your greens, but remember that conventional greens are better than no greens.
Don’t forget to post pictures of your daily greens on Facebook and Instagram and tag @embodywellnesscompany and #embodywellness. At the end of the month one winner will receive a gift of green goodness that will help you EMBODY Wellness!
Note: if you’re taking a blood thinner, be sure to check with your doctor before increasing your intake of dark, leafy greens as vitamin K aids in blood clotting.
EMBODY Wellness. EMBODY Change. EMBODY Your Best Self!
