5 Healthy Leafy Green Vegetables

Leafy green vegetables have been an important part of the daily diet since ancient times. Packed with a variety of vitamins and minerals, they are an essential addition to any healthy eating plan. The fat and sugar content of green leafy vegetables is minimal, which also makes them suitable for a weight loss diet. Leafy greens like kale, spinach, and arugula are low in calories but rich in fiber, vitamins, and much more phytonutrients, the health benefits of green leafy vegetables are amazing in more ways than you can imagine. Whether it’s in the form of whole foods, smoothies, or organic vegetable powders, leafy greens have the power to make you look and feel younger and may even support healthy aging!

Here are 5 of the healthiest leafy green vegetables to include in your diet:


Kale

Kale is one of the most nutrient-dense foods in the world. Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable like cabbage, broccoli, and cauliflower. it can be green or purple and have a straight or curly shape. Kale also contains antioxidants like lutein and beta-carotene, which help reduce the risk of oxidative stress-related diseases. Kale contains incredibly low-calorie, very little fat, but a large portion of the fat it contains is an omega-3 fatty acid called alpha-linolenic acid. Eating more kale is a great way to dramatically increase the overall nutrient content of your diet.

Collard Greens

The collard green belongs to the same family as broccoli, kale, Brussels sprouts, and bok choy. They are extremely nutritious and provide large amounts of vitamins A, K, B6, and C, calcium, iron, and magnesium. It has thick leaves and a bitter taste. They are one of the best sources of vitamin K, which can reduce blood clots and promote bone health. Another benefit of the fibrous nature of sprouts is related to digestion, as sprouts are high in fiber and water. Collards are also high in vitamin C, which is vital for collagen production, which in turn is important for your hair, skin, and nails. And if that weren’t enough it also contains iron, which is important for preventing anemia and hair loss.

Broccoli

Broccoli is incredibly rich in minerals and vitamins, with special points for its fiber and iron content. The nutrient composition of broccoli is not only rich in content but also very complete and contains mainly minerals, protein, carbohydrates, fat, vitamin A, vitamin B1, vitamin B2, vitamin C, and carotene. In addition, broccoli contains calcium, iron, zinc, phosphorus, potassium, manganese, and other minerals, and its mineral content is much higher than other vegetables. Broccoli is a low-calorie vegetable, 100grams of broccoli contains only 30 calories.

Cabbage

Cabbage, which is often placed in the same category as lettuce because of its similar appearance, is actually a member of the cruciferous vegetable family. Cruciferous vegetables like cabbage, kale, and broccoli are known to be packed with beneficial nutrients. To improve your diet, cruciferous vegetables are a good place to start. Another benefit of cabbage is that it can be fermented into sauerkraut, which has numerous health benefits such as improving digestion, supporting the immune system, and helping with weight loss. Cabbage can be eaten raw, steamed, boiled, fried, sautéed, or stuffed. The sulfurous odor often associated with cabbage only develops when cabbage is overcooked.

Swiss Chard

Swiss chard has dark green leaves with a thick red, white, yellow, or green stem. Often used in Mediterranean cuisine, it belongs to the same family as turnips and spinach. Chard is a very nutritious vegetable. Swiss chard contains an antioxidant known as alpha-lipoic acid. This has been shown to lower glucose levels, increase insulin sensitivity and prevent changes caused by oxidative stress in patients with diabetes. Swiss chard can be eaten raw in salads, in sandwiches or wraps, steamed, boiled, sautéed, or added to soups and stews.

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5 Morning Habits That Help You Lose Weight

Your morning routine sets the path for your entire day.

So why not energize your start of the day? Simple tricks like staying hydrated, finding healthy foods, and getting your vitamin D intake can be beneficial for both your mind and body! When you’re trying to reach your fitness goals, a few simple morning weight loss habits can get you there faster. While these habits support weight loss, they are powerful tips to support any healthy lifestyle!

Research suggests that maintaining a healthy routine is related to long-term weight loss and healthy habits in general. No matter what your weight loss goals are, losing weight can sometimes seem impossible. Losing a few pounds doesn’t have to require a complete overhaul of your diet and lifestyle, however, can help you lose weight.


5 simple morning habits to incorporate into your program to help with your weight loss goals:


Get Some Exercise
While exercise is a well-known benefit of any effective weight-loss routine, a morning sweat is a great way to set the tone for the day. But if you can’t train in the morning, don’t worry! The most important aspect of morning weight loss is finding ways to stay consistent. If that means a morning workout isn’t an option, try using the morning to plan your workout. A little physical activity in the morning can help kickstart weight loss. Exercising in the morning can also help keep your blood sugar levels stable throughout the day. Low blood sugar can cause many negative symptoms, including excessive hunger.
High-protein Breakfast
Breakfast is said to be the most important meal of the day, and when it comes to supporting weight loss goals, research suggests that may be true. What you eat for breakfast can affect your eating habits throughout the day, which is why our morning meal is one of the best morning habits for weight loss. Determine if you’re feeling full and satisfied by lunchtime or if you’re going to the vending machine before your mid-morning snack. Eating a high-protein
breakfast can keep you fuller longer and prevent unhealthy cravings or breakfast urges. What you eat for breakfast can dictate your entire day!


Drink Water
Starting the morning with a large glass of room temperature water is one of the best morning habits for weight loss. Simply hydrating can help boost digestion, speed up metabolism, and support weight loss efforts. Water can help increase energy expenditure or the number of calories your body burns, for at least 1 hour. Starting the morning with water and staying well hydrated throughout the day is a great way to increase weight loss with minimal effort.
Mindfulness Meditation
Mindfulness is a natural trait that we all have. It is always available to us if we take the time to appreciate it. When we practice mindfulness, we practice the art of creating space for ourselves to think, breathe, space between us and our reactions. Mindfulness is a practice of focusing fully on the present moment and becoming aware of your thoughts and feelings. The practice has been shown to improve weight loss and promote good eating habits.
Get Some Sun (Vitamin D)
Open the blinds to let in some sunlight, or spend a few extra minutes outside each morning to start losing weight. Did you know that a morning dose of sunshine can benefit your waistline?

Vitamin D, the sun hormone, has been shown to help maintain weight and reduce body fat. Studies suggest that vitamin D can decrease the formation of new fat cells in the body while reducing fat storage. Try sipping your morning cup of coffee outside, meditating or exercising in Nature, or taking a walk. As you can see, establishing a few simple morning routine habits can be as enjoyable as it is beneficial. The amount of sun exposure you need can vary depending on your skin type, time of year, and location. Sitting outside for 20 minutes every morning can have a positive impact on weight loss.

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7 Low-Sugar Fruits

Sugar-cutting may be all the rage these days, but if you’re thinking about eliminating fruit from your diet because it contains natural sugars, you should think twice.

All fruits contain sugar, although some varieties have higher levels than others. When trying to control their sugar intake, they often avoid or cut back on soda, chocolate, or sweets, but fruit may not be on their mind. However, if you’re cutting carbs the healthy way and don’t want to overdo it on high-sugar fruits like bananas, there are plenty of low-carb, nutrient-dense options.

Certain fruits are considered low in sugar because you can eat a larger portion with a smaller amount of carbohydrates and sugar. Most fruits have a low glycemic index due to the amount of fiber they contain and because their sugar is mostly fructose, plus they’re versatile and tasty.


Here are 7 fruits to feel good about when indulging in your sweet fruity tastes:
Strawberries
Strawberries, like many other berries, are often high in fiber and very low in sugar. Berries are a good choice when it comes to picking low-sugar fruits. A cup of strawberries contains only 7 grams of sugar and provides almost, if not more than your daily allowance of vitamin C.
Grapefruit
This low-sugar fruit is a portion of popular breakfast food. The best way to minimize your sugar intake is to pay attention to portion sizes. Grapefruit is a great option as an alternative to sugary snacks, but depending on your needs, you may not want to eat it whole. Half of one of the fruits contains 8 grams of sugar.
Peaches
Although they taste sweet, a medium-sized peach only contains about 13g of sugar. Nothing quite compares to the satisfying feeling of sinking your teeth into a juicy, sweet, and tangy peach. Just one medium-sized peach contains up to 13.2% of the vitamin C you need every day. This nutrient helps your body heal wounds and keeps your immune system strong.
Plums
These late summer favorites are just 7 grams of sugar and 30 calories each. The great thing about plums is that you can get creative with them and make things like jams and marmalades without sugar.

The most popular variety has a deep purple skin with yellow flesh inside, plums that are greenish-yellow can also be found. All varieties have a pit in the center of the fruit that is not edible.


Raspberries
These berries are surprisingly low in sugar given their sweet taste — there are only 5 grams of sugar in a cup. And with 8 grams of fiber, they’re more filling than other fruits. Raspberries are the edible fruits of a species of plant in the rose family. Raspberries also contain small amounts of vitamin A, thiamine, riboflavin, vitamin B6, calcium, and zinc.
Lemons and limes
Not many people would choose a lemon or lime as a snack. However, with no more than 2g of sugar per fruit and high in vitamin C, they make a great addition to a person’s diet. People can squeeze a lemon or lime in sparkling water to replace other sugary fizzy drinks, or even squeeze lemon juice over a salad instead of using salad dressing. These two citrus fruits are packed with vitamin C, a powerful immune booster. Vitamin C helps the immune system by attacking the nucleic acid of virus cells and also kills bacteria.
Avocados
Yes, avocados are actually a fruit. That big hole in the middle counts as a seed, which is one of the distinctive features of fruit. Avocados are packed with healthy fats that protect the heart and lower cholesterol, as well as phytochemicals that reduce oxidation and inflammatory stress. Avocados have almost no sugar. They’re also a good source of healthy fats and fiber.

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