07/14/19

Recently, I've been reflecting on how our Earth allows for and inspires the practices I live by to maintain a healthy mind and body. The composition of our food, and; therefore, the existence of markets for, and, arguably, all lucrative businesses, including skincare lines such as Burt's Bees
and Biotherm, down to the oxygen we breathe and the bacteria present in our microbiomes, all remain products of our Earth. With this in mind, Earth holds responsibility for virtually all aspects of our lives! As we interact with numerous organisms on a daily basis, their survival supports our livelihoods and our behavior towards them either serves to promote or threaten their survivability and our own, thereof. Take bees for example, who pollinate flowers that, in turn, participate in photosynthesis by releasing oxygen: a critical component of respiration and the manufacturing of various goods, including aluminum used to assemble Mac computers. In addition to this, bees produce delicious honey and other creations, including natural wax, venom, propolis, and pollen. Interestingly, many studies focus on the benefits of honeybee venom, including the reduction of diabetes symptoms, according to the U.S. National Library of Medicine.

Environmental controversies remain pertinent when discussing the continuation of market success and humanity to such a degree that many individuals fear near-future generations will grow up in an unrecognizable society. While many of us strive to solve these pressing issues, including climate change, pollution, and resource depletion, there are copious smaller ways in which we can contribute to a healthier planet, one of which begins in your grocery cart! By replacing processed foods with organic produce and reducing overconsumption by shopping out of necessity, you can save your wallet, body, and planet. Cooking with whole foods limits plastic usage, avoids harmful farming practices, reduces your carbon footprint, and more! While debates over whether eating organic is really better for the environment render considerable arguments, regulations continue to effectively limit the use of toxic chemicals in pesticides, herbicides, and fertilizers commonly used in farming practices, including organic. The toxins used in non-organic farming methods seep into the ground, air, and water; putting both mankind and the Earth at risk of severe damages. Additionally, eating clean, green foods diminishes America's tendency to rely on and overproduce animal products, more often than not by unsanitary means (watch Food, Inc). Replacing a portion of these with nutrient-dense greens helps to reduce greenhouse gas emissions, as well as improve skin, health, and mood. Not to mention, increasing your intake of plant fiber from leafy greens may be the "secret to abs", according to the detox-oriented company, Sakara Life's, composite magazine, S Life Mag. With reference to Fern Green's book, Green Smoothies, and Jolene Hart's Eat Pretty: Nutrition for Beauty, Inside and Out, I've outlined the various benefits of some of my favorite green vegetables below!

The Ultimate Greens-Guide

Spinach

This popular green boasts a laundry list of nutrients that grant the superfood copious benefits, including digestive system support and skin-cell renewal. Vitamins A, C, B-2, B-6, E, manganese, chlorophyll, folate, magnesium, iron, calcium, potassium, and glutathione account for only a portion of the powerful nutrients found in spinach. This potent combination gifts spinach the ability to maintain and rebuild the bones and skin of those who incorporate it into their diets. In addition to this, spinach acts as a natural appetite suppressant to aid in weight loss. Spinach may appeal to individuals on carbohydrate-restrictive diets, such as Keto, because of its low carb contents without sacrifice to critical antioxidants. The nutrient, glutathione, acts as a particularly powerful antioxidant that, according to Jolene Hart, in her book, Eat Pretty: Nutrition for Beauty, Inside and Out, "defends against DNA and mitochondrial damage and regenerates vitamin C for extended antioxidant power" (90). Hart offers several pieces of advice on how her readers can fully absorb spinach's nutrients, including eating it with vitamin-C rich foods, such as lemon. Spinach not only appeals to fans of low-carb diets and, stereotypically, vegans; it also offers hope for dairy-restrictive dieters due to its abundance of calcium. The concerns of spinach-intake are relatively minimal, mainly limited to irritation of the kidneys due to the combination of metals in the body and spinach's oxalic acid, as Fern Green notes in his work, Green Smoothies.

Arugula

Ahh, the pride and joy of virtually every successful detox planner. This green possesses an impressive resumé of health benefits, including digestive improvement, mental clarity, anti-aging, and cleanse-boosting effects (accounting for why many detoxers worship it). This powerful anticancer green proves ideal for summertime as it actively protects against UV damage and diminishes redness within days of ingestion. Similar to spinach, arugula is rich in vitamins A and C, in addition to potassium, vitamin K and chlorophyll. Vitamin K alone diminishes dark circles and strengthens bones while vitamin A protects eyes and boosts immune function... and these are just two of the vitamins present in arugula. If you're not yet sold; know that arugula doubles (triples... quadruples? I lost count of the benefits) as an aphrodisiac. No wonder Hart refers to it as the "spicy, sexy green" (85).

Celery

My mom wakes up and drinks a celery juice every morning. My mom also looks and feels amazing, one might even say like a million bucks. See where I'm going here? Although my mom is naturally beautiful, she credits some of her envious glow to celery's cooling and toxin-flushing abilities. The sodium in celery allows it to maintain these qualities... who knew sodium could be so good for you? Celery remains one of the most powerful inflammation-fighters, as well as an acidity-balancer. Inflammation alone can lead to weight gain and a multitude of skin concerns. If you are anything like me, you are prone to the consequences of inflammation but, no worries; this makes you the perfect candidate for a yummy celery juice or snack of ants on a log! With summer in full brew, use celery the fight sluggishness during the heat and promote hair growth for that effortless, beachy look.

Kale

I've always been a proponent of utilizing food medicinally and placing emphasis on the importance of inner beauty. In this case, I don't necessarily mean valuing yourself beyond surfaced ideals, although (apologies for the quick tangent), you should always strive to do so because your worth greatly exceeds that of your inhabitants. Rather, for this purpose, I mean that the food you consume can carry a variety of effects on everything, essentially. Food influences the extent to which your brain functions, skin radiates, moods fluctuate, the number of hours you sleep, and other influences of your demeanor. Luckily, kale offers a wide range of conveniences! According to Hart, kale contains "over 200 percent of your daily vitamin A... 130 percent of your daily vitamin C... (and) 684 percent of your vitamin K" (). Kale acts as, what I like to call: an ingestible face mask. Kale's high concentration of beautifying nutrients smooth skin, increase collagen production, reduce inflammation and promote healthy liver function. Like spinach, kale is key in dairy-free diets because its high calcium content is more easily absorbed than that of its dairy-ridden competitors.

Dandelion Greens

Dandelion greens remain one of the greatest sources of prebiotics; which provide your gut with healthy bacteria that support greater immunity, depression-regulation, and weight loss. Note that prebiotics differ from probiotics, both healthy bacteria diversify your microbiome but prebiotics initially feed probiotics. Probiotics and prebiotics remain a large component of the skin-gut connection and, in short; if you want clear, glowing skin, eat foods with pro- and prebiotics! Hart attests dandelion greens to a brighter complexion and reminds her audience that this powerful green is often utilized as a treatment for acne and eczema. In addition to this, dandelion greens reduce bloating and purify the blood and liver; making it to the perfect green to follow a night of indulgence! Both Jolene Hart and Fern Green advise complimenting dandelion greens with sweeter foods to balance the bitterness of this vegetable.

Asparagus

Trying to ditch coffee? Or, more realistically (coffee lover here), reduce the amount of caffeine required to have a successful morning? Eat more asparagus. This potent green contains great amounts of the antioxidant, glutathione, which increases energy and oxygen levels in our blood by protecting mitochondria. In addition to this, glutathione remains a critical component of antiaging processes and prevention against premature aging. The amount of glutathione our bodies naturally produce begins to reduce starting at age 30; however, don't freight because you can reclaim what is yours, or proactively avoid this by eating asparagus!

Green Beans

Out with the biotin supplements and in with the green beans! Green beans strengthen hair, skin, and nails with its high contents of silicon, iron, riboflavin, niacin, thiamine, and manganese. Greens beans, like arugula, provide effective suncare during the summer months because of its protective carotenoids. Want skin that "bounces back"? Just eat greens beans to boost the elasticity!

Recipe Book

A Green Smoothie Recipe That's Actually Delicious

Vogue Australia

Thanks to Danielle Gay's article, "A Green Smoothie Recipe That's Actually Delicious" for Vogue Australia, I found this incredible smoothie recipe incorporating the benefits of spinach and other superfoods. I drink this at least once a week and, not only because of its powerful contents but because it tastes DELICIOUS. Unless you're a health guru, you may scoff at the sound of a green juice or smoothie; however, I found this recipe to be a crow pleaser for all eaters. Mix all the ingredients detailed below in a blender "until green and smooth". In addition to the main ingredients, you could influence five stems of dandelion greens, two tbsps of yoghurt or one baby/half a normal avocado, one handful ice, and/or maple or rice syrup.

Ingredients:

Two handfuls baby spinach
One whole lemon, skin included
A handful of curly or flat leaf parsley
One handful of mint leaves
15-20 soaked almonds (Soak the almonds in water and leave them overnight in the fridge. This process helps your body digest them easier and re-activates the vitamins found in almonds)
Two frozen mango cheeks
Half to one cup of filtered water

Sakara's Turmeric Kale Fried Rice

Sakara

I'm obsessed with Sakara, an organic meal delivery plan created to celebrate a clean lifestyle that allows individuals to live healthfully and enjoy themselves, as well as develop a greater sense of confidence. While I love their philosophy, their food is crave-worthy, including this recipe. This is one of my favorites posted of their blog, S Life Mag, because it allows me to get my daily dose of kale and avoid bloating as a result of an overtake of raw vegetables. To make, start by thinly slicing green onion and leaving the dark green part for garnish. After this, heat coconut oil on medium heat on a pan and follow by adding your sliced green onions, garlic, and ginger. Allow these to cook for two minutes. Once golden brown, add cooked rice and turmeric and stir in with the other ingredients. Cover the pan after you have added brussel sprouts and kale on top but wait to stir these in until they have sat for two minutes. Following this, you can begin to stir all of the ingredients together and cook for two additional minutes. Finish with radishes, lemon juice, garnished green onions, and salt and pepper to taste!

Ingredients

1/2 bunch Tuscan kale

Make sure to chop!

2 green onions
2 tbsp coconut oil
2 cloves of garlic

Make sure to mince!

1/2 inch ginger

Make sure to grate!

1/2 cup cooked brown rice
1/2 tbsp turmeric
5 brussel sprouts

Make sure to shave!

2 radishes

Make sure to thinly slice!

1/2 lemon

Make sure to only take the juice!

Black pepper

To taste

Salt

To taste

Thanks for reading! See you soon babes.

Xoxo, Alex

Sources

Green, Fern. Green Juices & Smoothies - 66 Recipes and a Detox Programme. Octopus Publishing Group, 2015.

Hart, Jolene. Eat Pretty: Nutrition for Beauty, inside and Out. Chronicle Books, 2014.
Green, Fern. Green Juices & Smoothies - 66 Recipes and a Detox Programme. Octopus Publishing Group, 2015.

Hart, Jolene. Eat Pretty: Nutrition for Beauty, inside and Out. Chronicle Books, 2014.