Wonderful world of Greens

Popeye had it going for him, kids cringed at the site of him eating his spinach.. BUT he was buff and had amazing energy!

Green vegetables are the foods most commonly missing in the American diet, but why?? the benefits are amazing. Adding green leafy vegetables to your diet is essential to establish good strong health. When you increase greens in your diet, you can naturally crowd out the foods that make you sick.

Leafy greens are also high alkaline foods which may be beneficial to those people exposed to higher pollution in urban areas.

Benefits of Greens:
-blood purification
-cancer prevention
-improved circulation
-strengthened immunity

Nutritionally, greens are very high in calcium, magnesium, iron, potassium, phosphorus, zinc, Vitamins A, C, E and K. They also have fiber, folic acid, chlorophyll and many other micro nutrients and phytochemicals.

Variety of greens to choose from: Broccoli, kale, spinach, watercress, collard greens, mustard greens, bok choy, green cabbage..to name a few.

Cooking Greens: Try a variety of methods including: steaming, boiling, sauteing or even pickling. You can even incorporate them into smoothies!

Steamed Halibut With Kale and Walnuts

Lisa Tompson at realsimple.com

Serves 4
Hands-On Time: 20m
Total Time: 30m

Ingredients

• 4  6-ounce skinless halibut fillets
• 3  tablespoons  olive oil
• kosher salt and black pepper
• 1  lemon, thinly sliced
• 3  tablespoons  unsalted butter
• 1/2  cup  chopped walnuts
• 2  large garlic cloves, minced
• 1 1/2  pounds  kale (about 8 cups), tough stems trimmed

Directions

1. Heat oven to 400º F. Coat both sides of the fish with 1 tablespoon of the oil. Place in a single layer in a roasting pan.

2. Season with ½ teaspoon salt and ¼ teaspoon pepper. Place the lemon slices on top and roast until the fish is opaque throughout, about 15 minutes.

3. Meanwhile, in a large skillet, melt 2 tablespoons of the butter over medium heat.

4. Add the walnuts. Stir occasionally until lightly browned, 3 minutes. Remove from skillet and set aside.

5. Add the garlic and remaining 2 tablespoons oil and 1 tablespoon butter to the skillet. Cook for 30 seconds.

6. Add the kale, ½ cup water, and ½ teaspoon salt and toss. Cook, covered, tossing occasionally, until wilted, 5 minutes. Stir in the walnuts. Serve with the fish.

Tip

Choose halibut fillets with flesh that is a translucent, shiny white and springy to the touch.

Nutritional Information

Calcium 239mg; Calories 483; Carbohydrate 13g; Cholesterol 77mg; Fat 31g; Fiber 3g; Iron 4mg; Protein 41mg; Sat Fat 8g; Sodium 656mg

Herbs and Spices to get you through the Holiday!

There is something about Christmas time.....

I can remember so vividly this time of year as a child awakening to the smell of cinnamon and fresh cookies. My mom's passion for Christmas radiated throughout the house, the air with thick with love and happiness. I try to replicate that feeling for my family every year so they can experience the feelings i did! This year will be a special Christmas as my Dad whom resides in Arizona is coming home-This is the first Christmas we have spent together in 17 years..Our last Christmas together was the first one without my mom and brother. I miss them so, but know they are in a better place..until we meet again. I am truly blessed!

Holidays are a time with family and loved ones, parties, food and a time to be grateful for all those in our lives. Too often it becomes a time of frustration and then signs of stress appear..muscle tension, circling thoughts, stomach aches, headaches and then one does not enjoy the holidays and time with families as they wish.

So here are some herbal recommendations to get you through..

Potpourri-First of all, if you would like your house smelling like Christmas in a Eco-friendly way you can simmer cinnamon sticks, nutmeg, cloves and orange peel on the stove over low heat. No toxic fumes here folks!

Cinnamon tea- helps with indigestion and nausea, simmer 3 or 4 cinnamon sticks in 2 cups of water and then sweeten with honey or agave nectar if you wish.

Lavender-it has been proven to relax  and also can combat sadness whether centered in your thoughts or heart. I love smelling my lavender oil personally, you can can to a diffuser and spread the scent through your home! Some make lavender tea-do not ingest lavender if you have irritable bowel syndrome. (I even gave my husband lavender oil which he carries with him to help him relax during his stressful day!)

Chamomile tea-This is a powerful anti-inflammatory-reducing inflamed thoughts as well as inflammation in the body. Drink some tea before bed to calm those crazy restless holiday thoughts. (Do not use if you have a ragweed allergy)

Peppermint-is especially helpful through holidays as it stimulates digestion and relieves heartburn.  An after dinner mint made with real peppermint extract to finish your meal! Also applying peppermint oil to your temples can relief that headache-I love my peppermint oil-I can tell you I have used it and it works!!

Sage-Contains many healing properties, it is an an excellent anti-inflammatory, great memory booster and soothes a sore throat. You can add sage to recipes or even make a medicinal honey (or herb infused honey). I personally like to burn sage around my home to "cleanse" the space. Burning sage is one of the oldest and purest methods of cleansing people or a space.

Other ways to get through stressful times include: meditation, deep breathing, exercise, practicing a spiritual routine or just a "time out".

 Remember there is time and space for all you need to do, slow down, take a step back, collect yourself and allow the enjoyment of the holidays to overcome your heart. P.S. I use the "time out" practice a lot..My family knows when i say I need a time out, I am taking a few moments to myself and i will be with them shortly!

Namaste my friends and enjoy your week..

Beth

Want to learn more about what I do as a holistic health coach? check out my website at peakesharmony.com