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GO GREEN

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?

EAT GREENS

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:

Spinach

Kale

Swiss chard

Collards







SPINACH
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
%
Carbohydrate
16.3
g
5
%
Dietary Fiber
9.9
g
40
%
Protein
12.9
g
26
%
Alcohol
0.0
g
Vitamin A
844
%
Calcium
45
%
Vitamin D
0
%
Thiamin
23
%
Niacin
16
%
Vitamin B6
44
%
Phosphorus
22
%
Selenium
6
%
Vitamin C
211
%
Iron
68
%
Vitamin E
45
%
Riboflavin
50
%
Vitamin B12
0
%
Manganese
202
%
Copper
29
%
Magnesium
89
%
Zinc
16
%
KALE
Like spinach, kale can also be eaten raw. Another option is to steam kale for 5 minutes. Finely chop kale and remove the fibrous stems. Trader Joe's sells precut kale, which is very convenient. 100 calories is about 8 oz of raw kale, equivalent to 3 cups. If you are counting by the stalk, each stalk is about 10 calories, and there are 10 stalks in a bunch, so if you're making a salad for lunch, 1 bunch of raw kale is what you'll need. Kale is heavily-sprayed, so go organic.


Nutrition Facts
Amount Per Serving (1 bunch)
Calories
100.5
Calories from Fat
11.8
Fat
1.4
g
2
%
Saturated Fat
0.18
g
1
%
Polyunsaturated Fat
0.68
g
Monounsaturated Fat
0.1
g
Cholesterol
0.0
mg
0
%
Sodium
86.4
mg
4
%
Potassium
898.5
mg
26
%
Carbohydrate
20.1
g
7
%
Dietary Fiber
4.0
g
16
%
Protein
6.6
g
13
%
Alcohol
0.0
g
Vitamin A
618
%
Calcium
27
%
Vitamin D
0
%
Thiamin
15
%
Niacin
10
%
Vitamin B6
27
%
Phosphorus
11
%
Selenium
3
%
Vitamin C
402
%
Iron
19
%
Vitamin E
0
%
Riboflavin
15
%
Vitamin B12
0
%
Manganese
78
%
Copper
29
%
Magnesium
17
%
Zinc
6
%
CHARD
Swiss chard is best boiled for a couple minutes. Dice it and remove the fibrous stems. 100 calories is 3 cups cooked. Each leaf of chard has 10 calories, so grab a bunch of chard and you can be sure you achieve your 100 daily calorie quota.

Amount Per Serving (1 bunch)
Calories
102.6
Calories from Fat
9.0
Fat
1.1
g
2
%
Saturated Fat
0.16
g
1
%
Polyunsaturated Fat
0.38
g
Monounsaturated Fat
0.22
g
Cholesterol
0.0
mg
0
%
Sodium
1,150.2
mg
48
%
Potassium
2,046.6
mg
58
%
Carbohydrate
20.2
g
7
%
Dietary Fiber
8.6
g
35
%
Protein
9.7
g
19
%
Alcohol
0.0
g
Vitamin A
661
%
Calcium
28
%
Vitamin D
0
%
Thiamin
14
%
Niacin
11
%
Vitamin B6
27
%
Phosphorus
25
%
Selenium
7
%
Vitamin C
270
%
Iron
54
%
Vitamin E
51
%
Riboflavin
29
%
Vitamin B12
0
%
Manganese
99
%
Copper
48
%
Magnesium
109
%
Zinc
13
%

COLLARDS

Collard greens are a hearty vegetable and southern specialty. Steam them for 5 minutes, or a little longer if you wish for a more tender consistency. But be reminded that the longer you cook these greens, the greater the nutritional loss of major nutrients.

Amount Per Serving (1 bunch)
Calories
108.0
Calories from Fat
12.7
Fat
1.5
g
2
%
Saturated Fat
0.2
g
1
%
Polyunsaturated Fat
0.72
g
Monounsaturated Fat
0.11
g
Cholesterol
0.0
mg
0
%
Sodium
72.0
mg
3
%
Potassium
608.4
mg
17
%
Carbohydrate
20.5
g
7
%
Dietary Fiber
13.0
g
52
%
Protein
8.8
g
18
%
Alcohol
0.0
g
Vitamin A
480
%
Calcium
52
%
Vitamin D
0
%
Thiamin
13
%
Niacin
13
%
Vitamin B6
30
%
Phosphorus
4
%
Selenium
7
%
Vitamin C
212
%
Iron
4
%
Vitamin E
40
%
Riboflavin
28
%
Vitamin B12
0
%
Manganese
50
%
Copper
7
%
Magnesium
8
%
Zinc
3
%

These foods are powerhouses, and in them resides the power to prevent and reverse disease including aging, and keep you flying high for life.

And here is a great site to explore the nutritional content of these and other of your favorite foods:
slimkicker.com

So, if you consume fruit and only fruit until noon, AND eat 100 calories of one leafy green per day, you can be assured that your diet is in the 99th percentile in the world. Check out future blogs for other modifications you can make, including RULE NUMBER THREE.

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