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Circle of Life. |
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True life is lived when tiny changes occur.
-Leo Tolstoy
Greening Your Diet
The number one thing you can do today to improve your health and boost your energy is eat leafy greens. This simple act has powerful implications.
In his book, Integrative Nutrition, author Joshua Rosenthal describes it this way: “Greens help build our internal rainforest and strengthen our circulatory and respiratory system.” He goes on to say that the color green aligns with spring, “a time of renewal, refreshment, and vital energy.”
Indeed, the list of beneficial properties offered by greens is long and includes everything from improving circulation and liver function to strengthening the immune system, clearing congestion, and promoting healthy gut flora.
Greens provide a whole host of valuable nutrients, micronutrients, and phytonutrients such as:
· Calcium
· Magnesium
· Iron
· Potassium
· Phosphorous
· Zinc
· Vitamins A, C, and K
· Fiber
· Folate
· Chlorophyll
Chlorophyll (found in all green vegetables) is a powerful blood builder akin to liquid oxygen! If you are trying to get pregnant, you can benefit from the high folate content in greens. And if you need to increase your calcium intake, leafy greens beats milk because it doesn’t put the body into an acidic state the way dairy does. Greens with significant amounts of calcium include cooked beet greens, kale, dandelion greens, collards, parsley, turnip greens, and watercress. (An interesting aside: the ancient Greek physician Hippocrates, who said “let food be thy medicine,” relied so heavily on the healing powers of watercress that he built his first hospital next to a stream so he could grow it.)
Other greens to rotate into your diet include spinach, cabbage, mesclun, bok choy, broccoli, and broccoli rabe.
Here are some easy ways to eat more greens:
*Drink them in the morning! Start off your day with an alkalizing green smoothie by mixing the following ingredients in a high-speed blender:
Handful watercress, kale, or Swiss chard
Handful parsley or cilantro
1-2 stalks organic celery
1/2 cuke (peeled)
1 organic apple (peeled and cored)
Juice of 1 lemon
Thumb-sized knob of fresh ginger (peeled)
Filtered water (amount depends on desired thickness)
*Drink the broth or “tea” that’s leftover in the pan after briefly steaming or boiling your greens.
*Grow your own greens either in a container on your porch, in a raised garden bed in your yard, or in a community garden. Alternatively, seek out fresh greens at the farmer’s market or join a CSA to ensure regular delivery of them!
*Get into the habit of having a simple raw mixed greens or kale salad with lunch and dinner.
*Add such green algae superfood supplements as spirulina and chlorella to your daily routine for an added dose of disease-fighting phytochemicals.
Once you crowd out other foods with these nourishing plant-based options, you’ll be glowing with so much positive energy your friends will be green with envy.
Recipe of the Month
Easy Beans and Greens
Prep time: 10 minutes, Cooking time: 10 minutes, Yield: 2-3 servings
Ingredients:
1 can black beans (or pinto, red, kidney—your choice)
1 bunch collard greens (or kale, spinach—your choice)
your favorite toppings, such as salsa, avocado or guacamole and sour cream
Directions:
1. In a medium saucepan, heat drained beans. Add your favorite seasonings, if desired.
2. Fill a separate medium saucepan with 1-2 inches of water and bring to a boil.
3. Wash and chop greens (you can use the stems, too) and add to boiling water.
4. Cook for 2-3 minutes until greens are bright green and tender. Drain off water.
5. On a plate, arrange a portion of the greens, top with a portion of the beans and finish with toppings of your choice.
Updates
Food Fitness Freedom Group Coaching Program.
There are many changes at Mindi Yogi Wellness......Lifestyle changes are all very personal.....and with the accountability of the group and of course the support from each other they are well on their way to finding out a sustainable healthy path for their lives. It must be something that will fit in with you and your personality and all of the other parts of your life...you are a WHOLE person and your relationships matter, your career, social connectedness, your spirituality and so much more matter as much as what you are eating and how you are taking care of your body through exercise.
Our next program begins in September, this will be a Three Month Fast Track Program...see Events for more info, dates and pricing. Special Discounts for those who register early!
To learn more about the program listen to the recording on the HOME page.
Group Classes! New Locations.
Yoga-Pilates Fusion class at Studio 222 Las Vegas Training Center Tuesday mornings. As of now we start at 6:45am - BRIGHT and EARLY - what better way to kick off the day ahead! This class is a Vinyasa Yoga class and all levels are welcome. It is only 45 minutes so you are in and out and your metabolism will be charged up and ready to go! $15.00/person
Tuesdays 8:00am Yoga-Pilates Fusion at Living Well Chiropractic Wellness Center 45-minutes of a blend of yoga postures, stretch and pilates matwork. All Levels welcome - $15/person Space is limited.
ALL CLASSES REQUIRE ADVANCED REGISTRATION BY 6PM DAY PRIOR. Reserve your spot here!
For more information please visit the Events page or my Integrative Nutrition website.
Forward to a Friend
It’s such a pleasure to help those closest to us become happier and healthier. Please forward this newsletter to friends, family members or colleagues who might be interested and inspired by it.
Coaching programs vary on the goals and desired outcomes of each individual. They can be scheduled as needed or on a more regular weekly/monthly basis. All sessions can be done in person or online via skype, or video email. Mindi encourages all of her clients to fully commit and focus on where they want to be and bases her coaching on how open and receptive you are to change and transformation.
Your health is an investment now so you are not paying later.
Island.