G is for Greens

The G in Eat your FN-GBOMBS is for greens. Why are greens so good for your health? So good in fact that you should eat them every day?

Have you heard of your endothelial cells?

Your endothelial cells make up the lining of your blood vessels. They are damaged by high blood pressure, smoking, cholesterol, high-fat diets and inactivity. For more than 10 years researchers have known that our endothelium is more than just a lining of our blood vessels. That these cells are fundamental to regulating our blood vessels function and structure.

One of the most important nutrients for maintaining healthy blood vessels is Nitric Oxide (NO). NO has a cardiovascular protecting effect by relaxing these smooth muscle cells. Your endothelial cells respond to heart-healthy conditions by releasing more NO, which in turn expands your blood vessels, reduces inflammation and decreases plaque formation.

Dietary nitrates, found in leafy greens, help to keep your blood from thickening. Dietary nitrates improve blood flow to all areas of your body, including your heart and your brain.

Every time we eat a high fat meal, we damage our blood vessel walls. It takes about 4 hours to repair the damage and then what do we do? Eat another high fat, meal to repeat the trauma. One meal isn’t harming us, but it is like hitting yourself on the shin with a pipe. One thump is uncomfortable, one every 4 hours leads to chronic inflammation and damage.

Greens are full of nutrients that protect your blood vessels. They reduce the risk of developing type 2 diabetes, cancer and cardiovascular disease. Greens are high fibre, low calorie, nutritional powerhouses that are full of phytonutrients, folate and antioxidants.

Eating greens helps remove carcinogens, reduce inflammation, reduce and neutralize oxidative stress and improve the health of your endothelium.

Some great greens include kale, beet greens, collard greens, chard, microgreens, cabbage, spinach, romaine lettuce.

The Canada Food Guide recommends 7-10 servings of fruits and vegetables every day. Make sure you are getting your greens in real food, not supplements, to get all the benefits of eating greens.

Super Greens Salad

Ingredients:

2-4 cups of lettuce, spinach, arugula, romaine, red leaf

1 cup frozen peas

1 cup frozen edamame

1 cup grated beets

1 cup grated carrots

1 cup cherry tomatoes

1 avocado

1/4 cup sliced almonds

A handful of microgreens, pea shoots, broccoli sprouts, or lentil sprouts

Directions:

Cook frozen edamame and peas for 3-5 minutes until hot and rinse. Shred lettuce and add grated carrots and beets. Slice cherry tomatoes in half add to salad. When peas and edamame are cool add to the salad with almonds, sliced avocado and Hollyhock Salad Dressing.

Optional: top with unsalted pumpkin seeds and hemp hearts

Change your mind, change your health,

Shayla