Make Your Day Greener!

Cooking with Greens

Leafy greens are nutrient powerhouses. They are high in various vitamins and minerals including vitamin C, beta carotene, calcium, magnesium and iron. They are also low in calories and simple to prepare. Go beyond spinach and try one of the many types of greens to choose from including Swiss chard, kale, beet greens, turnip greens, mustard greens and collards.

1 bunch of greens **

2 tsp olive oil, coconut oil or butter/ghee (preferable from grass-fed cows)

¼ onion, thinly sliced

1 clove garlic

Water, as needed

Lemon wedges

Carefully wash greens to make sure no dirt remains. Chop of ¼ inch of the stems and discard. Cut away stem of greens (including slightly up the leaf, cutting away the stem from the center of the leaf) and chop into 1-inch segments. Heat oil or butter in a pan. Add onions and stems and sauté with lid on for approximately five minutes, until they are softened and translucent. Add leafy greens and cook about 3-5 minutes, until cooked through and soft but not mushy. Add water, if extra moisture needed. Squeeze lemon juice on top, if desired.

** Note: if cooking collard greens allow extra cooking time as they are thicker and tougher.

Simple Snack Ideas

A common question I receive is “What are good snacks?” Most people need foods that are quick and can be consumed on the go. Here are 10 ideas for healthful snacks:

1. ¼ cup nuts or seeds (almonds, walnuts, pumpkin or sunflower seeds)

2. 1 medium-sized** piece of fruit (or 1 cup berries) with 2 tbsp seeds

3. 1 medium-sized apple with 1 tbsp peanut or almond butter

4. Sliced veggies with ¼ cup hummus

5. 1-2 hard-boiled eggs (approx. 70 calories/egg)

6. ½ cup cottage cheese with small piece of fruit or sprinkled with nuts

7. 1 cup plain yogurt sweetened with stevia and pumpkin pie spice

8. 1 inch cubed size piece of cheese (preferably raw milk) with 10 walnuts

9. ¼ cup roasted chick peas (should have no added oils) and 2 tablespoons almonds

10. Nitrate-/nitrite-free turkey slices rolled around avocado or hummus

** size of woman’s fist

Eat Fat to Lose Fat

Often times, I have encountered clients and class participants who feel that they must strictly limit or omit dietary fat in order to lose weight. Thankfully, nothing could be farther from the truth! Dietary fat is quite healthy and, in fact, one must eat fat to lose weight. The following article features an excellent summary of why fat should be included in part of a healthy, balanced nutrition program:

http://blog.paleohacks.com/fat-doesnt-make-fat/

Anyone surprised? Please leave your comments below!

Oregano Oil…More Than a Cooking Ingredient

When a person tells me they are sick, I immediately say, “oregano oil.” They will usually look at me inquisitively. Yup, I say, it’s better than many medications. I preface the rest of this article with the following: this is not meant to replace the orders of your doctor. However, oregano oil is something to consider and, if you feel it’s right for you, try. Oregano oil is so powerful that it is anti-bacterial, anti-fungal, and anti-viral. It can be used for a variety of conditions: insect bites and stings (put a drop over the affected area and it will decrease itching and inflammation), infected gums (place a drop on gums and rub for 30-60 seconds) and even stops the flu in it’s tracks when you feel like you are falling ill (add a few drops to water and drink), just to name a few. It has even been known to take over and kill bacteria when antibiotics resist. To learn more about this potent essential oil, read the following from Dr. Josh Axe:

http://draxe.com/oregano-oil-benefits-superior-prescription-antibiotics/?utm_source=DrAxe.com+Newsletter&utm_campaign=08e94b4505-Oregano+Oil&utm_medium=email&utm_term=0_c497e2bf69-08e94b4505-276633545&mc_cid=08e94b4505&mc_eid=0252e71a9a

Let me know if you try it, how you used it and what were the results!