Tuesday, January 20, 2009

choosing nutrition, active lifestyles, and calm

Here's how to make dark leafy greens a greater part of your diet...Dark greens pack more nutrients into their leaves so you can feel better, naturally! Vitamins are abundant in leafy green vegetables. Derived from the term “foliage,” folate, is a member of the B vitamin family found primarily in dark leafy green vegetables, legumes, citrus fruits, beets, meat, and wheat germ. Dark greens' high concentration of chlorophyll, the green pigment in plant cells, provide higher levels of nutrients: The darker a green is, the better it is for you!

Arugula (Beta-carotene, iron, vitamin C) The potent peppery flavor. salad green.
Beet Greens (Beta-carotene, calcium, iron, vitamin C) Steam or Saute. salad green.
Collard Greens (Beta-carotene, calcium, folic acid, iron, vitamin C) Steam or Saute.
Dandelion Greens (Beta-carotene, calcium, iron) A member of the sunflower family. salad green. steam. saute.
Kale (Beta-carotene, calcium, folic acid, iron, vitamin C) Stalks and tough center ribs should be removed. soups. saute.
Mustard Greens (Beta-carotene, riboflavin, thiamine, vitamin C) sharp and peppery. Steam or Saute.
Broccoli rabe. Steam or Saute. Frittata. Pasta.
Spinach (Beta-carotene, iron, vitamin C) salads. steam. saute.
Swiss Chard (Beta-carotene, iron, vitamin C) member of the beet family. celery-like stalks that are usually white or red.

Lifestyle choices may reduce risk of cardiac death - be PROACTIVE - here is a list to live by and live well!


"a glass of red wine (or purple grape juice) — are helpful as well...with their antioxidant properties"

"have cholesterol checked, and be tested for high-sensitivity CRP...if CRP (C-reactive protein) is elevated, the risk of heart attack is too"
HSCRP is 1.6 mg/L or .16 mg/dL

"main sources of fat — olive oil and oily fish as well as nuts, seeds and certain vegetables ...improve cholesterol ratios and reducing inflammation...cook with canola oil and use more expensive and aromatic olive oil for salads"

"vegetables, grains, fruits, beans and fish were the dietary mainstays... cold-water fish like salmon, tuna and mackerel; flax seed; walnuts; and canola oil"

Nature hikes, hunting and fishing trips- forget store meats and fish - animals in the wild live healthier too!

"NO processed foods with synthetic ingredients or trans fats - “partially or fully hydrogenated oils - Ugh!

"The relaxation response twice a day by breathing deeply and rhythmically in a quiet place with eyes closed and muscles relaxed... massage, meditation, prayer, yoga, self-hypnosis, laughter, taking a midday nap, getting a dog or cat, hobbies"

"Brief bouts of exercise, even sprints can be helpful. ..accumulating short bouts — just three minutes each — of brisk walking for a total of 30 minutes a day improved several measures of cardiac risk as effectively as one continuous 30-minute session"

"oral hygiene - bacteria causes low-grade chronic inflammation. Regular periodontal cleanings, helps protect your heart as well as your teeth"

"manage diabetes or high blood pressure, if diagnosed, since risk of heart disease is well-established"


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