It is time to get in your GREENS and POWER UP! Do you remember growing up the focus was always on eating your GREENS? So many of us still have a childhood attitude when it comes to eating our GREENS! How are you going with getting enough greens in your day? Expand your nutrition and add more nutritious GREENS into your everyday meals. I truly believe the more GREENS you get in the more energy you will have. Nutrient rich food aids in weight loss which is an added bonus if you are trying to lose weight.
FOR ONE WEEK, ADD IN ANY GREEN VEGGIE TO ONE MEAL EVERY DAY
Here are my tips on how to improve your intake with ways to embrace GREEN leafy vegetables for the week and hopefully you will continue into the future!
Tip 1: Get Organised
Head to the farmers market or your local store, (that’s if you don’t have a healthy garden patch with delicious greens) and check out the produce, load up on greens (at least three varieties!) Like, broccoli, kale, spinach and green beans… the options are plentiful! And plan for the week. Decide when and how you’re going to incorporate your greens. Spinach & scrambled tofu or eggs for breakfast anyone? Sautéed green beans and Brussel sprouts with sunflower seeds as side to dinner? Write it down and be sure to get greens in at least one time today.
Tip 2: Keep it Simple
Review your plan and do some prep for the week. Salads are so quick and easy to put together and make a great side dish if you are having a fillet of fish, a juicy steak or a succulent chicken breast. They’re even a delicious stand alone meal.
Eating green salads regularly like my Nutritious Green Salad, increases your intake of powerful antioxidants, vitamin C and E, folic acid, lycopene, and alpha and beta-carotene.. We all know how beneficial antioxidants are at protecting the body from damage caused by harmful molecules called free radicals. Wash and chop kale for your go-to salad, and broccoli for dinner. If you’re saying, “I don’t have time” then order a side salad when ordering in, and remember that bagged, pre-washed organic salad mix is a life saviour.
Tip 3: Recipe Research
Research delicious, new, simple recipes to try. Find a new account to follow like The Betty Rocker, Nutra Organics, crack open an old cookbook, or post something on social to get your peeps to inspire you with ideas. Introduce a Green Smoothie if you are looking for an easier way to sip your greens? Try the Clean Greens Blend. Just add one scoop into a glass of water or my favourite Coconut Water and boom, check greens off your to-do list for the day.
Tip 4: Branch Out
Today, take it up a notch and experiment with a new type of green – try baby kale for your salad, or bok choy to make your wrap, rocket in your scramble, Brussel sprouts for a dinner side dish, or zucchini as your hummus dipper.
Have you tried zucchini noodles or ribbons? These are great with bolognese, chicken curry, as a side or even in a salad.
Get experimenting and let me know what you try?
Tip 5: Ditch the Rice
Firstly, replace a starchy side dish with a green side dish, and secondly, if you’re eating out, ask for double greens instead of greens and a starch get a side dish of green veggies. This is personal fave of mine. A great way to get in a whole lotta greens and an even better way to ditch refined starchy foods that are doing your body a whole lotta nothing!
Up until the advent of processed food the only carbohydrates we predominantly ate were from legumes, pulses, root vegetables, berries and other fruits.
Our family loves fried rice so I like to substitute the rice for cauliflower and broccoli! This is personal fave of mine. Have you tried that combination before?
Tip 6: Flavour Fun
Season your greens! Experiment with new flavors – try oregano, chili pepper, garlic, rosemary, onion, salt and pepper, and lemon. Or toss some heart healthy nuts on top!
I love to add nuts in a salad giving it that little bit of extra crunch. Pork salad with pork fillet sliced with mixed salad greens, roasted sweet potato, roasted beetroot, cherry tomatoes, cucumber, pepitas and topped with roasted activated walnuts!
Tip 7: Go All Out
Challenge yourself each week by incorporating a serving of GREENS into every meal for the day. Yep, every meal.
Below is a list of some so my favourite greens:
asparagus, basil, broccoli, Brussel sprouts, cabbage, celery, chives, chard, coriander, beetroot greens, cucumber, green beans, kale, lettuce (mixed salad variety), lime, mint, oregano, parsley, peas, rocket, rosemary, sage, shallots, silverbeet, snow peas, spinach and watercress.
Why You Need to EAT more GREENS:
Greens Fight Disease.
Green veggies offer a powerful dose of fibre, vitamins and minerals including antioxidants and phytochemicals, which have been shown to lower cholesterol, prevent heart disease and may help reduce the risk of cancer. The carotenoids in leafy greens act as antioxidants, slowing free radical damage.
Be Like Popeye.
1 cup of spinach has more than 1000% of your daily recommendation of vitamin K (strong bones!) and almost 300% your recommendation of vitamin A (20/20 vision anyone?).
Fill Up Til You’re Full.
Leafy greens have a high-water volume, which helps you stay hydrated. One study showed subjects’ metabolic rate increased 30% within 10 minutes after drinking 500ml of water. Their high fibre content not only leaves you feeling full for longer, it also helps keep things moving in the GI tract.
Amp Your Weight Loss.
All veggies offer multiple nutrients for very few calories, aiding in weight loss efforts. When it comes to greens, the more the merrier!
Support Your Liver.
It is one of the big guns when it comes to your energy, vitality and hormone balance as well as the clarity of your skin & eyes. The brassica vegetables such as broccoli, kale, cabbage & brussels sprouts support the liver detoxification pathways.
Boost Your Brain.
One study found women who ate the leafiest greens and cruciferous vegetables had brains that were 1 to 2 years “younger” in performance than those who ate fewer. Yep, eating more greens is a no-brainer. Sorry, had to🤦🏼♀️
Promote Skin Health.
Phytochemicals and antioxidants in green veggies can help protect your skin against UV damage by countering free radicals in your body to lessen the deterioration of skin’s vital components like collagen and elastin. Say hello to greens and say hello to gorgeous skin. You may just pay a few less visits to your dermatologist.
Get to Know Your Greens.
Try to choose nutrient dense dark, leafy greens such as kale or spinach over less nutritious options such as iceberg lettuce. Iceberg is good for San Choy Bau.
There’s No Such Thing as Too Much. Never worry about consuming too many greens!
Continue Living a BE WELL LIFE! For instance, find out which plan is for you:
FREE 7 Day Meal Plan: if you want to continue with another week of healthy eating, with an organised meal plan, nutritious recipes and shopping list.
Plus a FREE Weekly Meal Planner: for you to print off and start creating your very first meal plan on your own!
Not Just Fresh Air Recipe Book and 30 Day Meal Plan: if you want 4 weeks of meal plans with nutritious recipes, shopping lists and daily menus.
The Betty Rocker – Body Fuel System: if you want to master nutrition once and for all and get an easy to follow 6-week meal plan with delicious recipes, grocery lists and daily menus
I wish you every success on your journey to Living a Be Well Life!
In conclusion, I am so excited for you to work on getting in more GREENS! because of the amazing nutrients and benefits they provide. Leave me a comment below and let me know how you go! I love hearing from you!