Have the winter woes left you feeling far from vibrant? Are you feeling the urge to slim down, shape up or simply kick start some new habits? Now is the time my friends.  As we enter longer days and warmer temperatures, it’s a prime opportunity to not only spring clean your closet, but also your body.

My suggestion is to start where you are today, pump up the water and include at least one of the foods listed daily. Oh yes, a change is gonna come!

My top 5 foods for daily cleansing & weight management

1) Organic green leafy vegetables:  Kale, collards, arugula, spinach, bok choy and broccoli
□    Jam packed with chlorophyll which helps to rid the body of toxins and supports the liver.

2) Beets
□    Powerful liver and gallbladder cleanser.

3) Garlic
□    Activates liver enzymes that help the body in filtering out any toxins you don’t want lingering.

4) Citrus – lemon, limes, oranges & grapefruit
□    Rich source of vitamin C – the ultimate cleansing vitamin.

5) Green Tea
□    Antioxidant rich tea – loaded with catechins which is thought to play a pivotal role in the green tea’s anticancer and antioxidant effects; plus improves liver function and promotes fat loss.

Metabolic Booster Tea: ½ fresh lemon juice + 1 inch peeled and chopped ginger + pinch of cayenne pepper + 8 cups of green tea (serve hot or cold)

Hibernation is officially over,

Claire LeGresley, RHN

To read the full blog post, with even more Spring Cleaning essentials visit: http://www.clairelegresleyrhn.com/

We all know we need to eat them. 5- 10 servings a day, eat the rainbow etc, etc. I can feel you tuning out already. Wait! Listen up. I’m going to remind you of why “eat your vegetables” has never been more true, and show you the simplest way of increasing your intake.

Fruits and vegetables contain essential vitamins, minerals and fiber that help protect us from heart disease and stroke, help control blood pressure and prevent some types of cancer. They reduce inflammation and increase our immunity and energy.

We know that fresh is always best, but sometimes that just does not happen. That’s where Greens First supplement comes in to save the day.  It helps to fill the nutrition gaps that occur as a result of our busy lifestyles, depleted soil and S.A.D diets.

The Facts on Greens First Supplement
□    Nutrient rich, phytonutrient & antioxidant superfood
□    Provides 49 different super foods, extracts and concentrates - think vegetables, probiotics, solouble and insoluble  
       fibers, herbs, spices and natural flavonoids and enzymes
□    Reduces inflammation & promote healing
□    Boosts immunity & improves digestion
□    Balances blood sugar levels & supports weight management

By starting your day with Greens First you are choosing to maximize you health and improve your overall well-being. And “How you start your day is how you live your day, and how you live your day is the way you live your life.”  Louise L. Hay.

Drink on its own and enjoy its unexpected great taste or add it to a smoothie.

Green Machine Smoothie
Vegan, Gluten free, Dairy Free, Corn Free, Nut Free, Egg Free
Prep Time: 5 minutes Total time: 5 minutes
Serves: 2

Description:  This smoothie has superpowers. Its green goodness not only helps you to meet your vegetable quota, but also keeps you regular (wink), increases energy levels, boosts immunity and keeps unhealthy food cravings at bay. Green tea packs a serious antioxidant punch - helping to fight the effects of aging and promote longevity. Green Power!

Ingredients:
1 ½ cups brewed green tea
2 generous handfuls of spinach
1 banana
½ cucumber- peeled and chopped
1 cup pineapple
2-3 ice cubes
1 scoop Greens First

Directions:
Blend all ingredients until smooth.
Optional:
1 tbsp hemp hearts
1 tbsp chia seeds

Quick Tips:
Peel & freeze the banana for an extra cool and creamy smoothie.

Claire LeGresley, RHN

When it comes to snacking and food cravings, it always seems easier to go for that chocolate bar or double dipped donut; the junk food. Sure, they may taste great but do they provide you the nutrients that you need to live optimally?

The energy that you get from the chocolate bar or donut is calories derived mostly from sugar. The problem with eating foods high in simple sugar is that they cause a dramatic spike in your blood sugar levels. Ingesting refined sugars alone, without a balanced diet consisting of adequate amounts of protein, good types of fat, and good carbohydrates, will cause your blood sugar levels to drop suddenly after eating, resulting in fatigue, agitation, and additional sugar cravings.

This swift glycemic-spike-drop cycle overtime can lead to weight gain as well Type 2 Diabetes. Your body’s blood sugar levels are regulated through your pancreas and the secretion of insulin. Insulin regulates carbohydrate and fat metabolism by up taking glucose from the blood into the liver, skeletal muscles, and fat tissue. Overtime, the incessant sugar and junk food intake will lead to a desensitized pancreas and insulin resistance resulting in Type 2 Diabetes. A healthy diet can help maintain your body’s weight and insulin sensitivity to prevent the onset of diabetes.

Try incorporating these 4 Power Foods into your life for a boost of energy and greater health.

1) ALMONDS – Almonds are one of the most nutritious nuts as they contain high amounts of protein, monounsaturated fats, fiber, vitamin E, folate, magnesium, zinc, and phosphorus.

Benefits Include:

Cancer Prevention - Almonds are low in saturated fat and contain protective nutrients such as Vitamin E (antioxidant) and compounds called phytochemicals which may help protect against cardiovascular disease and cancer.

Reduce Heart Attack Risk - Almonds are high in monounsaturated fats, the same type of health-promoting fats that are found in olive oil, which have been associated with reduced risk of heart disease.

2) BLUEBERRIES – Blueberries possess one of the highest antioxidant capacities among all fruits, vegetables, and spices. Blueberries are high in Vitamin K, Vitamin C, Manganese, and fiber.

Benefits Include:

Antioxidant Properties - Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA. The phytonutrients found in blueberries such as anthocyanins play a role in strengthening the immune system by neutralizing free radicals.

Cognitive Benefits - One of the most exciting new areas of research on blueberries is the area of cognitive benefits. In one study involving older adults, 12 weeks of daily blueberry consumption was enough to improve scores on two different tests of cognitive function including memory. Regular consumption of blueberries may slow down or postpone the onset of other cognitive problems frequently associated with aging.

3) SPINACH – This food is low in saturated fat and cholesterol. It is a good source of niacin, zinc, fiber, protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.

Benefits Include:

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.

Bone Health - The vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

4) AVOCADOS – Avocados are packed with nutrients and heart-healthy compounds. They are full of Vitamin K, Vitamin C, Vitamin B5/ B6, fiber, folate, and potassium.

The avocado has traditionally been viewed as a vegetable high in fat. While this is true, the fat contained in avocados are the good kind and offer diverse health benefits.

Benefits Include:

Supports Cardiovascular Health - Heart health is improved by intake of oleic acid (the primary fatty acid in avocado) and by intake of omega-3 fatty acids (provided by avocado in the form of alpha-linolenic acid). In addition, research has shown that elevated levels of homocysteine form a key risk factor for heart disease, and since B vitamins are very important for healthy regulation of homocysteine levels, avocado’s significant amounts of vitamin B-6 and folic acid provide another channel of heart support.

Anti-Inflammatory Properties – The avocado has the ability to help prevent unwanted inflammation. Avocado’s anti-inflammatory nutrients have been shown to help prevent osteoarthritis, rheumatoid arthritis, and other inflammatory diseases.

The next time you get a food craving, consider making a spinach-avocado salad topped with blueberries and almonds!

By: Albert Huang, DC


References

Re-Blogged from Albyfit.com

http://www.nutsforalmonds.com/nutrition.htm

http://www.whfoods.com/