{"id":3331,"date":"2011-11-17T10:33:28","date_gmt":"2011-11-17T18:33:28","guid":{"rendered":"http:\/\/www.fitchicks.ca\/blog\/?p=3331"},"modified":"2011-11-17T10:33:28","modified_gmt":"2011-11-17T18:33:28","slug":"special-guest-blog-are-you-getting-in-your-greens","status":"publish","type":"post","link":"http:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/","title":{"rendered":"SPECIAL GUEST BLOG – Are you getting in your greens?"},"content":{"rendered":"

Hey Chicks,<\/span><\/p>\n

Happy Thursday!\u00a0 First of all, we are super sorry that Wellness Wednesday<\/a> was not posted this week.\u00a0 Head Chick Laura <\/a>has been feeling a little under the weather but will be back to attack in her post next week.\u00a0 To make up for it, we have an awesome special guest blog post again from the fab Dani <\/a>from the blog\u00a0“Body by Nature” <\/a>to help you get your greens in this time of year (and keep your immune system working at tip top shape to make sure you can keep kicking butt at bootcamp<\/a> and in all areas of your life!)<\/span><\/p>\n

It’s Time to Get Your Green On!<\/span><\/h2>\n

By Danielle Felip<\/a><\/p>\n

CHICKS, if the only green veg you\u2019re regularly eating is iceberg lettuce it\u2019s time to change things up!\u00a0 There is a whole world of dark green leafy vegetables that you include in your diet!<\/p>\n

Why should you eat dark green leafy vegetables?<\/h3>\n

Dark green leafy veggies are packed full of vitamins, minerals and antioxidants.\u00a0 Their consumption has been proven to reduce the risk of disease such as Type 2 Diabetes and cancer as well as promote overall good health.<\/p>\n

Chlorophyll is the green pigment found in green vegetables as well as algae.\u00a0 It is essentially the sun\u2019s energy!\u00a0 Think of chlorophyll like the plant\u2019s blood, it is similar in structure to the hemoglobin found in human blood.\u00a0 Pretty cool!<\/p>\n

Leafy greens are high in vitamins A, C and K, Calcium, Magnesium and Iron as well as fiber, which will help keep you feeling full and promote elimination (aka pooping!)\u00a0<\/p>\n

Fat soluble vitamins (vitamins A and K) are best absorbed when eaten with foods containing a little fat or oil, try adding avocado, nuts, seeds or extra virgin olive oil to your salad to enhance absorption.<\/p>\n

Make sure that you chew chew chew!\u00a0 To release the nutrients found in the cells of greens, we need to chew well in order to rupture the cell walls.<\/p>\n

What are some examples of dark green leafy vegetables?<\/h3>\n

Kale<\/span> \u2013 There are several varieties including curly, dinosaur and ornamental kale.\u00a0 This veggie is a rich source of calcium, quercetin (an antioxidant) and indole-3-carboxylic acid (a compound that has been found to have anti-cancer properties.)<\/p>\n

Spinach<\/span> \u2013 The dark leafy green that made Popeye strong!\u00a0 Super versatile and a little bit on the\u00a0 mellow side, spinach is a great \u2018starter\u2019 green if you\u2019re new to the dark green leafy veg family.\u00a0 Spinach contains the phytonutrient lutein, which is important for maintaining healthy eyes.<\/p>\n

Swiss Chard<\/span> \u2013 Pick up a beautiful bunch of rainbow chard and be amazed!\u00a0 The leaves are green with gorgeous red, white and yellow stalks.\u00a0 Chard has anti carcinogen properties and tonifies the blood.<\/p>\n

Collards<\/span> \u2013 Instead of making a sandwich wrap using whole wheat grain try using a collard leaf!\u00a0 Collards contain potent anticancer, antiviral, antibiotic and antioxidant properties\u2026these are all good things!\u00a0<\/p>\n

Other greens include \u2013watercress, mustard greens, beet greens, romaine lettuce, dandelion greens and wheatgrass.<\/p>\n

How can you eat them?<\/h3>\n

If the idea of dark green veggies seems intimidating, fear not!\u00a0 Go slow and be adventurous!\u00a0 Adding a bit of chopping kale or a salad or greens to a smoothie is a great place to start.<\/p>\n

Try out this basic green smoothie that\u2019s a little bit sweet and you will forget why you ever had iceberg lettuce in the first place!<\/p>\n

<\/strong><\/span><\/p>\n

\"FIT<\/a>

Gorgeous Green - your basic green smoothie<\/p><\/div>\n

Dani\u2019s Basic Green Smoothie<\/h3>\n
Ingredients<\/strong><\/strong><\/div>\n

1 banana, raw or frozen (1 bunch $1.29)
\n1 cup mango, frozen (1 bag $4.99)
\n2 generous handfuls spinach (Small container $3.99)
\n1 scoop protein powder (Genuine Health Vegan Protein Vanilla $19.99)
\n2 cups filtered water<\/strong><\/p>\n

Directions<\/strong>
\n1. Combine all ingredients and blend until relatively smooth (if using a high-powered blender this will take no time at all)<\/p>\n

Once you get the hang of it, start experimenting with different ingredients. Always change up your greens and try a variety of superfoods, fruits and vegetables.<\/p>\n

\ufeffThanks Dani for the awesome info…we are off to make a little kale, mint, cocoa smoothie (tastes like chocolate mint!).\u00a0 Chicks, what are your fave green smoothis combos?<\/strong><\/strong><\/span><\/p>\n

\ufeffHave a fab day!
\nFIT CHICKS XO
\nPS.\u00a0 December “Holiday Express” 2 week bootcamps are now posted online or registration <\/a>to keep you on track (did you know the average chick can gain up to 12 lbs during holiday season..yikes!).<\/p>\n","protected":false},"excerpt":{"rendered":"

Hey Chicks, Happy Thursday!\u00a0 First of all, we are super sorry that Wellness Wednesday was not posted this week.\u00a0 Head Chick Laura has been feeling a little under the weather but will be back to […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"yoast_head":"\nSPECIAL GUEST BLOG - Are you getting in your greens? — FIT CHICKS BLOG<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"SPECIAL GUEST BLOG - Are you getting in your greens? — FIT CHICKS BLOG\" \/>\n<meta property=\"og:description\" content=\"Hey Chicks, Happy Thursday!\u00a0 First of all, we are super sorry that Wellness Wednesday was not posted this week.\u00a0 Head Chick Laura has been feeling a little under the weather but will be back to […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/\" \/>\n<meta property=\"og:site_name\" content=\"FIT CHICKS BLOG\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/FITCHICKSBOOTCAMP\" \/>\n<meta property=\"article:published_time\" content=\"2011-11-17T18:33:28+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2011\/11\/basic-green-smoothie-300x225.jpg\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@fitchicks\" \/>\n<meta name=\"twitter:site\" content=\"@fitchicks\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"margaret\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitchicks.ca\/blog\/#website\",\"url\":\"https:\/\/www.fitchicks.ca\/blog\/\",\"name\":\"FIT CHICKS BLOG\",\"description\":\"Inspiring women to create the body, health & life they deserve - inside & out\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitchicks.ca\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/#primaryimage\",\"inLanguage\":\"en-US\",\"url\":\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2011\/11\/basic-green-smoothie.jpg\",\"contentUrl\":\"http:\/\/www.fitchicks.ca\/blog\/wp-content\/uploads\/2011\/11\/basic-green-smoothie.jpg\",\"width\":4320,\"height\":3240,\"caption\":\"Gorgeous Green - your basic green smoothie\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/#webpage\",\"url\":\"https:\/\/www.fitchicks.ca\/blog\/2011\/11\/special-guest-blog-are-you-getting-in-your-greens\/\",\"name\":\"SPECIAL GUEST BLOG - Are you getting in your greens? 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