Nature’s Perfect Food – Part 2

Last week we looked at fruit and why large amounts of fruit is necessary for our health, weight loss and fertility.  Today we’re going to discuss the other superfood in Nature’s pantry – green vegetables.

Green vegetables are, calorie for calorie, the most nutrient-dense food we can eat.  Because they are low in calories, they are ideal for weight management.  As Dr. Joel Fuhrman says, the more you eat the more you lose!  Isn’t that a refreshing change from always being told to eat less?  Craig and I eat huge salads at night and still go to bed feeling “light”.

Greens pack a powerful protein punch.  The cow didn’t eat another cow to form the protein in its muscles, which we call steak.  The protein comes from grass.  Similarly, the strongest and largest animals on the planet - elephants, gorillas, rhinoceroses, hippos and giraffes - all eat predominantly green vegetation.  It is easy to consume more than enough protein by eating lots of green vegetables, and as a bonus you avoid the saturated fats and cancer-promoting qualities of flesh foods.  Keep in mind that most of the calories in meat comes from fat;  green vegetables are mostly protein.  In fact, broccoli contains almost twice as much protein per calorie as steak!  (Not that I believe that protein is more important than the other nutrients, but a lot of people worship protein, so I’m just setting their minds at ease.)

Ever wonder where cows get their calcium from?  They certainly don’t manufacture it!  Once again, it comes from green leaves.  The bones of cows, elephants, rhinos and buffalo are strong!  Green vegetables is the best source of calcium for humans, way better than dairy products and once again without the cancer-promoting properties, allergies and intolerances, obesity factors and diabetes risk.

Green vegetables are all high in iron, folic acid (important for fertility and pregnancy),  fiber, magnesium, bioflavenoids, carotenoids and Vitamins A, C, E and K.  When eaten fresh they are also a good source of enzymes.  Enzymes will boost your metabolism and ensure a healthy digestive system.  Anti-oxidants abound in green vegetables, protecting us from free radical damage.

So, how much green vegetables should we eat per day?  As much as you like, but aim for a pound!  Not only will you lose weight, but the green veg will help protect against and even reverse the following:

• Heart disease
• Type 2 diabetes
• Osteoporosis
• Cancer – especially skin, breast, lung, stomach and colon
• Immune deficiency
• Blindness – both from cataracts and macular degeneration
• Stroke

There is such a great variety of green vegetables out there, so you don’t have to have broccoli every night!  You can choose from:

• different kinds of lettuce – romaine (cos), aragula, iceberg, butter, etc
• broccoli
• snow peas
• green peppers
• cucumbers
• string beans
• artichokes
• asparagus
• zucchini
• kale
• collards
• cabbage
• Brussels sprouts – delicious when roasted in the oven!
• bok choy
• okra
• Swiss chard
• turnip greens
• escarole
• beet greens
• spinach
• dandelion greens
• broccoli raab
• parsley
• rocket
• basil

You can really knock yourself out with that!  But I’m going to let you in on the best-kept secret in nutrition – a way to get more green vegetables and more fruit in your diet in one fell swoop:

The Green Smoothie!

(I’m having one right now…)

Green smoothies consist of water, blended fruit and blended leafy greens. There are thousands of recipes on the internet.  The ideal ratio is 60% fruit and 40% vegetable.  You can add some ground flaxseeds, cinnamon, ginger, garlic (works well with citrus), herbs (rosemary, mint, basil, parsley), edible weeds, hemp oil or even cayenne pepper.  I’ve found that the smoothies are, well smoother, when you blend the greens and the water first and only then add the fruit.  I like my smoothies cold, so I often add frozen fruit or ice cubes.

This is definitely something I would like to include in my diet on a daily basis.  This morning I made a big jug and had one glass before heading off to Pilates and a heavy cardio workout.   When I got home, I was quickly revived and nourished (in every sense of the word) by the rest of my smoothie!

To give you some recipe ideas and a list of benefits of green smoothies, read Victoria Boutenko’s article, Ode to Green Smoothies.

Whether you opt for green smoothies or not, when aiming for perfect health, your ideal weight and optimal fertility, fruit and green vegetables should make up more than 50% (preferably 70%) of your daily calories.  All over the world, the people who eat this way are healthier in every measurable way.  Believe me, you will not go hungry!

Next Friday we’ll look at the other good foods that nature has provided for us. Until then, start tapping into the power of green!