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Showing posts from April, 2012


I often mention eating fruit and only fruit for breakfast and until noon as the single-most important dietary change you can make. Fruit is a source of easily digestible sugar, high in water and fiber, and a good source of many major vitamins and some minerals. The next most important dietary change?

If an apple a day keeps the doctor away, 100 calories worth of leafy green vegetables elevates you to super hero status.

Which vegetables are we referring to? Especially:

Swiss chard

Baby spinach can be eaten raw. Spinach is also great boiled for 2 minutes. 100 calories is roughly 3 cups of boiled spinach, or 1 bunch of raw spinach. Raw spinach is a great base to a salad. Boiled spinach is wonderful mixed with your favorite bean.

Amount Per Serving (1 bunch) Calories 103.5 Calories from Fat 14.7 Fat 1.8 g 3 % Saturated Fat 0.28 g 1 % Polyunsaturated Fat 0.74 g Monounsaturated Fat 0.045 g Cholesterol 0.0 mg 0 % Sodium 355.5 mg 15 % Potassium 2,511.0 mg 72 % …