Our diet is a very personal and emotional topic. We use it for more than nourishment. Our meal times can be a form of comfort, routine, or even a social event. I am definitely not going to write a blog post selling you on a full diet change. That would actually go against the whole objective of my blog which is to give simple and attainable steps towards a healthy and holistic lifestyle. So, instead of taking something out of your diet I want you to try to add something.  This week I'd like to challenge you to add a portion of raw, dark, leafy greens to your existing diet. Not ready to take the challenge? Keep reading and let me convince you why this one small but powerful change will take you one step closer to a more healthy and energy filled lifestyle. 

Let me tell you a little bit about what raw greens do in your body. You may have heard the phrase “you are what you eat”. The reasoning behind this is that whatever you put into your body is absorbed through your digestive system to feed your functioning cells. It becomes apart of you. Each cell has a purpose to keep your body functioning, growing and fighting for you. Feeding your cells sugar and chemicals disturbs their growth and ability to function as you need them to. The combination of vitamins, minerals and other nutrients in dark leafy greens build your immune system by feeding your cells what they need to grow and strengthen. They also reduce the stress and inflammation that is a feeding ground for the risk and development of stroke, heart disease, cancer, digestive disorders, diabetes, high blood pressure and other diseases. When your cells are  strengthened, your body can now send the energy it was using to fight inflammation and stress and use it to increase your cognitive clarity and get you through the day. Other health benefits from leafy greens include improved hair and skin, detoxification, weight loss, improved gut health, immune booster, increased energy levels, and cognitive clarity. Remember, the darker the green, the more nutrients in the leaf. Let me just say right now that Iceberg Lettuce is not considered a dark leafy green. Sorry folks. Also, I implore you to buy organic. If you're trying to feed those cells nutrients, you don't want to give it to them genetically modified or with a side of pesticide. 

Why raw? Much of the nutrients are lost when vegetables are cooked. Boiling vegetables are especially not recommended because it leaches out the vitamins into the water that is then discarded down the drain. The higher the heat and the longer you cook them, the more nutrients are lost. You can’t go wrong with simple raw veggies. 

Shhh! We’re playing a little trick on your body. See, when you start to add anything to your diet consistently, your body begins to consider it as a functional part of your lifestyle. When you don’t eat it, you will crave it. Have you ever challenged yourself to drink more water because you should, not necessarily because you wanted to? You carry around an extra large water bottle and find yourself drinking all day. You’ve never made more visits to the bathroom in one day, right? After a day or two, if you forget that water bottle at home, you suddenly find yourself incredibly thirsty and miss that boosted liquid intake that you made your body accustomed to. You could apply this to carbs, sugar, water and yes even greens. While the idea of craving greens may sound odd to you, think about it this way. We've all had those sugar cravings, right? Think back to all those moments when you've craved sugar and grabbed the nearest cupcake and devoured it - that was your body craving a false boost because you trained your body to need sugar. Now imagine having that same craving feeling about greens as well as that satisfaction of eating your craving?! Only this time the boost is real. The energy you feel is accompanied by mental clarity and not followed by an exhaustive crash and head ache. Can you commit to adding a serving of dark leafy greens to your diet each day?

There are many ways to add in greens to your day and still maintain some variety. One rule that you can bring with you into your day is “The Brown for Green Rule”. Pick at least one brown item in your day and replace it with greens. For example, if you are ordering something with a tortilla (brown) order it onto a bed of greens instead. If your meal is on toast or rice, have it on greens.

Need some suggestions? Here is something for every meal.

If you want to give your morning a boost, you can start with adding a large handful of dark leafy greens to your smoothie or juicing recipe. Serving your eggs over a bed of greens is a great way to add them to a savory breakfast as well. 

A salad is an obvious choice for lunch time greens. Many restaurants serve some amazing organic salads but feel free to pack your favorite salad on the go and remember to keep the dressing on the side until you’re ready to eat or your salad will be pretty soggy. Not a salad lover? Add a pile of greens into your sandwich. 

The 3 o’clock crash is a great time for your greens since they truly boost energy and mental clarity. I like to take Lucinado (Dino) kale and dip it in hummus or a healthy dressing. Even if you’re battling a sugar craving, fight through it and take that first bite of kale. The sugar craving will dissipate. It will! Kale chips are a very popular snack these days as well. It’s not raw but it is better than chips from the vending machine for sure. 

One of my favorite dinners and ways to add in some greens is with a bowl. Add your greens on top of quinoa and then top your greens with roasted veggies and a healthy sauce or dressing. Sometimes on the weekend I will make a larger batch of quinoa with garlic and herbs. Then I will roast a batch of mixed root veggies. Throughout the week I will make these veggie bowls for dinner or on the go and it’s already cooked.

Occasionally, I will share people or cook books that have inspired me. My first inspiration is Andrea Bemis. She has a phenomenal cookbook called Dishing Up The Dirt. One of my favorite recipes in there is her Farmgirl Bowl. I’ve linked her recipe for you to try. If you like it, you should definitely get her book. The recipes are hardy, healthy and delicious. 

So, are you ready to take the green for brown challenge? Either swap out one brown item in your day for greens or just plain add in one serving of greens into one of your meals. Get ready for more energy and mental clarity.

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