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Got Greens? Eat Greens for Healthy Bones

By Helen M. Hendrickson

Healthy bones need a variety of nutrients, including calcium, magnesium, phosphorus, boron, copper, manganese, zinc and many vitamins. The popular notion that bone health can be improved simply by increasing calcium intake is false. In fact, numerous studies demonstrate that countries with the highest intake of dairy, such as the U.S. and Holland, have the highest incidence of osteoporosis and fractures, while countries with very low calcium intake have the lowest rates of osteoporosis and fracture. Instead of focusing simply on calcium, begin to think about strong bones as needing a strong and balanced diet to stay healthy. Eating more greens is a great way to start.

Green vegetables are the food most missing in modern diets. Learning to cook and eat greens is essential to creating health. Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorous, zinc, and Vitamins A, C, E and K. They are crammed with fiber, folic acid, chlorophyll and many other micronutrients and phyto-chemicals. In addition to keeping bones strong, greens offer you a whole host of benefits including: blood purification, improved circulation, strengthened immune system, promotion of healthy intestinal flora, subtle, light and flexible energy.

But, the real reason to eat greens is that they are really, and I mean really, delicious. I eat greens as a major part of my regular diet and, when I don't get them I crave them! Try them and I think that you will love them too.

When incorporating greens into your diet, find greens that you love and eat them a lot. When you get bored of your favorites, be adventurous and try greens that you've never heard of before.

Some greens to try: Broccoli, bok choy, nappa cabbage, kale, collards, watercress, mustard greens, broccoli rabe, sauerkraut, dandelion, arugula, endive, chicory, lettuce, mesclun and wild greens. Spinach, swiss chard and beet greens, although delicious, are high in oxalic acid, which depletes calcium from you bones and teeth. Keep eating them as they taste great and offer lots of nutrients, but it is best to cook these vegetables with something rich like tofu, seeds, nuts, beans, butter, animal products or oil to balance the effect of the oxalic acid.

Cooking Greens: Try a variety of methods like steaming, boiling, sautéing in oil and water sautéing. Eat them salted, or with a dash of vinegar, tamari or lemon juice.

Greens are delicious and nutritious. So, have you got greens?

To get started with greens, try my favorite Kale recipe:

Helen's Favorite Kale Saute

1/3 cup toasted walnuts
3/4 pound kale (about 6 cups, chopped)
2-3 cloves garlic
2 tsp olive oil
1/3 cup raisins
1-2 Tbs water
dash or two of balsamic vinegar
salt to taste

Toast walnuts either in the toaster oven or regular oven, at about 325 degrees for 5 minutes (take care not to burn). Set aside

De-stem kale, discarding the stems. Coarsely chop the kale and then wash it in a strainer.

Chop the garlic

Add olive oil to a skillet over medium heat, lifting and tilting the pan to coat. Add garlic and sauté for 15 - 30 seconds.

Add raisins and sauté for 30 seconds to 1 minute, stirring constantly to prevent browning or burning. Raisins should be glossy and slightly puffed.

Add Kale and a few spoonfuls of water, cover and allow Kale to cook for a two minutes or until the Kale is a deep green and somewhat wilted.

Add nuts, salt and a dash of balsamic vinegar.

Stir and serve warm.

Helen M. Hendrickson is the founder and director of Fit For Fun, an organization dedicated to helping you create vibrant health in your life with a holistic approach to diet and exercise. Helen is a certified holistic health counselor, personal trainer and level 1 triathlon coach and has worked in the field of health for over ten years. For more information about Helen and Fit For Fun contact us at (617) 957-4386 or Helen@getfitforfun.net or visit our website at http://www.getfitforfun.net

Article Source: http://EzineArticles.com/?expert=Helen_M._Hendrickson

 

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