Power Nutrient #7: Dark-Green Leafy Vegetables

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.

Natural Weight Loss

spinach

Power Nutrient #7:  Dark-Green Leafy Vegetables

More than 1,000 plants have leaves we can eat – but how many do we eat?

If we eat just 5 servings a day, we cut our risk of developing diabetes by 20%.

Several studies have found leafy greens (BEST CHOICE:  spinach), more so than other vegetables, play a significant role in decreasing our risk of diabetes, possibly because of their fiber and magnesium, which helps thyroid hormone secretion, metabolism, and overall nerve and muscle function.

The manganese in green leaves is also essential for normal glucose metabolism.

The vitamin C in leafy greens can be helpful to your adrenal glands as well.

The adrenals release vitamin C during stress, but taking mega-doses of it may lead to an increased risk of diabetes.

The best way to get your vitamin C is through natural sources, like romaine lettuce and turnip greens, both excellent choices.

The high levels of iron in spinach and Swiss chard are great for bringing oxygen to your muscles.

When you don’t have enough, your metabolism takes a big hit.

By blocking the formation of prostaglandins, leafy greens also help prevent system-wide inflammation, reducing arthritis pain and blood clotting.

The soluble fiber in dark-green leafy veggies is considered a “prebiotic,” which means it helps to feed the “good” probiotic bacteria in your gut, also known to prevent inflammation.

Believe it or not, leafy greens even contain a very small amount of omega-3 fats.

On their own, they won’t get you all the omega-3s you need, but one serving of spinach will give you half the amount in a serving of canned tuna, and even a gram of protein.

Dark-green leafy vegetables include:  Arugula, broccoli, butterhead lettuce, cabbage, chickweed, collard greens, dandelion, green leaf lettuce, kale, mustard greens, plaintain, red clover, romaine, spinach, Swiss chard, and watercress,

Hormone HomeworkHave 3-4 servings per day.

>Start with arugula and make your way through the alphabet to turnip greens – you’ll be surprised at how delicious and different-tasting they all are.

>Start every dinner with a salad.  Shake it up – do leaf lettuce one week, romaine the next.  Starting this way takes the edge off your hunger, and makes sure you fit in your leafy greens.  A salad plate easily holds two cups – and you’re halfway to your daily goal.  Add other vegetables or just a simple balsamic vinaigrette to the leaves themselves and you’re golden.

>But frozen spinach (organic, if possible) in those little bricks – they’re perfectly portioned for a full family or for an evening’s meal with leftovers the next day.  Saute with olive oil, chopped garlic, and lemon.

>Use baby spinach for salads and mature spinach for cooking.

>Mesclun is actually a mix of greens including different lettuces, radicchio, dandelion greens, endive, and others.  Try mixes from different stores – all have different varieties of greens.  Wash it, pat it dry with a paper towel, and use within 5 days of purchase.

Come join me on my weight loss journey!  I’d love to have you along!

Have an awesome day!

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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!

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Dick and Lenay

email: Lenay@dickandlenay.com – 715-431-0657

P.S. If your diet isn’t working for you, join me on my weight loss journey here – http://bit.ly/13lxgzD


 

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