I'm not too concerned with how many ounces, but just know 75% of Americans suffer from chronic dehydration. We don't drink enough, or when we do is juice, sodas, coffee and alcohol (the last three are dehydrating, by the way). I wrote about water drinking in the past, if you need a refresher.
But now that you are drinking more water, what would be my next advice?
EAT MORE GREENS!!!
Here are some examples. Experiment and try new ones!
- Kale
- Chard
- Romaine
- Mustard
- Collards
- Dandelion greens
- Parsley
- Spinach
- Beet greens
- Arugula
- Baby greens or Spring Greens
- Endive
- Watercress
- Bok Choy
- ...among others....
How To Incorporate Greens in Your Diet
Think about greens for your every day, so when you go to the supermarket LOAD your cart with different greens. Then each day and each meal try to incorporate greens in different ways. Here is how I do it:
- Sautéed. For breakfast I sauté greens with some onions, garlic, mushrooms, and any other veggies on hand. I sprinkle some salt, cayenne pepper, make my self a fried egg, heat up a brown rice tortilla, and have an awesome breakfast egg and veggie burrito!
- Steamed. Mmm, this are delicious with a drizzle of sesame oil and sesame seeds, and just eat it as a side dish in your lunch or dinner.
- Dehydrate. My husband just got me a dehydrator and I've only made dried fruits with it, but I'm anxious to try greens as well. They should be crispy- a "green chip"!
- Baked. Try as kale chips. Cut the kale leaf from the center rib, drizzle a little olive oil in a baking pan, a dash of salt and bake for 25 minutes in 250 degrees, or until crispy. We have them as snacks... and kids LOVE them too!
- Salads. This is the obvious one and what people tend to think of when thinking of greens, but now you know there are other ways to eat your greens! However, incorporating greens in their RAW form is a good idea as they keep their enzymes intact. Once a day, I try having greens in salad form. A HUGE salad with lots of veggies and lentils or beans for protein, or a side salad at dinnertime work great!
- Soups. Yes! Add them to soups, any soups. I add greens to my Ribollita soup, or to lentil soups, artichoke soups, ANY soups, you can just add greens 5 minutes before serving. They will become soft and bright green and give it an incredible nutritious punch!
- Juice. Juice your greens for an INCREDIBLE instant multivitamin. I sometimes juice as a snack. If I have too many greens I think I'm not going to get through, or those greens attached to your beets, radishes, etc.. juice them up with some lemon, ginger, apple and be ready to be ENERGIZED!
- Blend. This is a great one if you are not a big fan of greens. Blend them up with some milk (of your preference), greek yogurt or kefir, hemp or chia seeds, and some berries and you've got yourself a great, filling, and nutritious breakfast!
Nutrients and Health Benefits of Greens
Again...greens are KING! They are prepackaged whole food “supplements” with safe and well-balanced vitamin and mineral levels. Here are some essential health benefits of greens.
Magnesium
Up to 80% of Americans are deficient in this VERY important mineral. Over 300 physiological processes in the human body require magnesium to function optimally, foremost among them the production of energy. But why are we deficient? There are a few factors, including the disappearance of magnesium from our drinking water and top soil, but the fact remains that most of us aren’t even trying to get enough magnesium through our food. Eating greens like spinach and chard will go a long way toward adding dietary magnesium!!
Calcium
But you thought just DAIRY= STRONG BONES, right? Aaah... another old myth! See, the bones also need vitamins D, K2 and magnesium for proper mineralization, not just calcium. The balance of these is important for osteoporosis and bone health. Dairy seems to provide excellent calcium and not the other minerals. Research has found that this imbalance with too much dairy and not enough of the other minerals seem to affect bone health in a negative way. Leafy greens are a great source of calcium, vitamin K2 and magnesium!
Potassium
Potassium is another nutrient a lot of people miss out on. The potassium: sodium ratio has ben found very important in regulating blood pressure, so besides eating more avocados, fruits and tubers... be sure to eat your greens!
Manganese
Without getting to scientific, manganese keeps your mitochondria running cleanly lowering your risk of stroke and brain damage. Along with magnesium, seems like greens are a sure way to keep good brain health!
Folate
Though it’s widely touted as particularly crucial for expectant mothers and the development of the babies they bear, folate is also important for anyone’s general health. Inadequate dietary folate intake can lead to elevated homocysteine levels (a risk factor for heart disease). Modern processed grain-based foods are usually fortified with folic acid, but you’re not eating that stuff, RIGHT?? ; ). And unless you’re also eating plenty of liver, if you shun greens you are most likely lacking this vital nutrient.
Betaine
Betaine is another important often ignored nutrient that many people lack. Like folate, it regulates proper homocysteine levels. Betaine also helps maintain liver health. Spinach is perhaps the greatest vegetable source of betaine.
So go ahead, eat a few cups of steamed spinach, a romaine lettuce salad, maybe some kale chips, a green smoothie and you’ll be getting a nice healthy range of nutrients, and I promise... you will feel and look healthier in no time! :)
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