[Editor’s Note: Centenarians in all of the blue zones regions have access to leafy greens and hearty vegetables, and they make up a large portion of their daily diets.These rich, dark, wild mountain greens are a great source of minerals like iron, magnesium, potassium, and calcium, as well as carotenoids – the colorful pigments the body converts to vitamin A.Toss on pizzas, puree into pesto, or sauté with garlic, then top with fresh peaches, walnuts, and lemon zest and juice.Try spreading roasted beet hummus on a toasted baguette or some sourdough with arugula and lemon juice.Dandelion greens (yes, like the weeds in your yard) are peppery and bitter; they’re also a good source of calcium, iron, potassium, and zinc, plus B vitamins and vitamins A, C, and D. Unlike spinach and chard, dandelion greens are somewhat low in the oxalic acid that can interfere with your body’s ability to absorb calcium.They’ve also been used traditionally as an herb to support healthy liver function, and they are a natural diuretic, so they’re great for reducing bloat after a race or travel.This feathery, frizzy green also comes in a reddish-purple variety, and both have a mild peppery flavor that’s a cross between kale and arugula.Rainbow chard contains a unique set of phytonutrients and antioxidants, thanks to its multicolored stems and veins; it’s also loaded with vitamins A, C, and K, plus magnesium.Sauté the stems with onions in soups and stews, or stuff them with hummus or nut butter for a colorful snack.(Note: Swiss chard contains high amounts of oxalic acid, which blocks nutrient absorption.Excerpt from The No Meat Athlete Cookbook: Whole Food, Plant-Based Recipes to Fuel Your Workouts and the Rest of Your Life © 2017 by Matt Frazier and Stepfanie Romine.
Cultivating Fun and Kids' Green Thumbs
Gardening for children needs to be fun from their viewpoint, suggests the National Gardening Bureau.The reason: Most kids don’t like radishes.“Definitely carrots,” Licciardello said.Because corn grows so tall, plant it on the north side of your garden so it doesn’t shade other plants.Tomatoes are another favorite, “especially the cherry types like Sweet 100,” Licciardello says.Taylor recommends varieties that can be eaten in one or two bites.I think it’s because it’s a neat plant to grow, and kids like to eat it.”.But they don’t like spinach,” Taylor said. .
UltimateYou Challenge Day 5: Eat green veggies with dinner
Welcome to Day 5 of the Free 30-Day Ultimate You Healthy Habits Challenge brought to you by Sleekgeek and Health24!Getting into the habit of eating more veggies is hands-down one of the best things you can do to improve your health.Ideally we should be eating a decent-sized serving of veggies with each and every meal throughout the day (for a total of 10 servings a day) - but we know that is quite a daunting task at first so we suggest starting off slowly by just ensuring you are eating them every night with dinner.Take some time to find some great tasty recipes online and get creative with how you include them in your meal.And because heat reduces the green's oxalate content, freeing up its dietary calcium, "cooked spinach gives you more nutrition than raw,".Cabbage: Although paler in colour than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut.Day 1: Eat slowly and mindfully.
Food that can help your skin heal more quickly
In addition to this, vitamin C can also help the healing process by building new protein for the skin, scar tissue, tendons, ligaments and blood vessels.More specifically, you could eat strawberries, tomatoes, peppers, baked potatoes, kiwi fruit, broccoli, spinach, cabbage and brussels-sprouts.The suggested amount of daily vitamin C intake is up to 200 mg, which is easily achieved by consuming at least one serving of these types of food per day.But you should avoid consuming too much of this vitamin because it can lead to harmful effects such as dizziness, nausea, headaches and pain in the joints.Some foodstuffs that contain lots of vitamin A include eggs, whole milk, fortified low-fat dairy products, yellow and orange-colored vegetables, red fruits, fish, dark green leafy vegetables, sunflower seeds, carrots, sweet potatoes, winter squash, Swiss chard and spinach.Zinc can help the body synthesize proteins, utilize fats and develop collagen to promote growth and healing of damaged tissue.Foods rich in zinc include oysters, nuts, seeds, fortified cereals, red meats, seafood, chicken, whole grains and breads.A good and healthy diet can help your skin heal more quickly, raise the strength of your wound tissues, reduce recovery time and improve your body’s ability to fight off infections. .
Early Summer Fruits and Veggies Sprout at City's Greenmarkets
UNION SQUARE — Though only a few days into summer, the city’s greenmarkets are overflowing with locally grown fruit and vegetables that’ll add some variety to your shopping list.Cruciferous veggies such as broccoli, cauliflower and red and green cabbage are in abundance from farms across the tri-state area, as are scallions, young onions and Swiss chard.They can be made into a hummus, tossed into a salad or chili or can be delicious in a simple saute with olive oil and garlic after quickly boiling them for three minutes.These stalks of the garlic plant are delicious when pickled, blended with cannellini beans for a dip or sauteed with pasta and other veggies.It’s slightly sour taste is offset in Greek recipes with feta cheese, tomato, onion and garlic. .