Nutrient packed greens are a must for our health.  They benefit everything from our brains to our bones.  That includes supporting our immune system and our gut health, two areas top of mind these days.  I recommend 3 servings of leafy greens and at least 1 serving of another type of green vegetable a day.

That is equivalent to 3 cups raw or 1 1/2 cups cooked greens along with 1/2 cup of broccoli, Brussels sprouts, asparagus or cabbage…just to name a few.  Many find this challenging under normal circumstances, but it can be even trickery during corona confinement.

When we are only venturing out to the food store once a week, or for some, once every 2 weeks, getting enough spinach, kale and collards to support this daily requirement can be difficult.  We have all experienced the defeat of buying a large bag or container of greens that wilt and become slimy within a few days.  So how the heck do we keep our greens fresh and viable now for a week or more?

Here are some tips that I use to keep my greens garden fresh:

• Buy a large container or bag of greens and freeze half in a ziplock bag with the air squeezed out.  You can eat fresh for a few days and then have frozen greens for smoothies, stir frys or sautees. 
• Layer greens with paper towels in an airtight container.  The paper towels absorb the moisture that leads to accelerated decay.  The sealed container keeps excess air from circulating in and out, slowing down the wilting process.
• I like to place fresh herbs in a glass of water and cover in plastic wrap secured with a rubber band.  Green herbs such as parsley and cilantro will stay fresh for 7-10 days.  You can also place herbs in a airtight container layered with paper towels as well. 
• I place hardy green vegetables such as Brussels sprouts and asparagus in GreenBags which keeps the produce fresh for a good 2 weeks.  Click here to purchase from Amazon.

So next time you get out to the grocery store, don’t hesitate to stock up on the greens.  These tips will help keep them tasty and full of life for many days.  Getting your daily greens is truly the one of the most important things you can do to support optimal health. 

Click here to see 9 Amazing Benefits of Greens

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

I have something exciting to share with you today!  My friend and colleague, Debby Ward, is offering a FREE mini course on how to Start a Container Garden without Leaving Home.  Debby is offering this course for all those who want to try their hand at growing their own food.  She presents an easy 5 step process for starting your own container garden.  

Debby is a master at organic gardening and is often referred to as “Garden Coach Deb.”
I had the privilege of interviewing Debby on the topic of organic gardening for my upcoming Healthy Aging Summit.  She truly knows the secrets of organic gardening…even how to keep those pesky pests away!

Debby is offering this course for FREE because “we all need to help each other right now.”

Here’s what you will get in Debby’s Free Course:

• Three Sessions plus Bonus material
• Three 10 min-ish videos
• Proven 5 Step Process to Start Your Container Garden
• Resource Links
• Professional Instruction

PLUS: One 20 Minute Organic Gardening Coaching & Discovery Call included to answer all your questions.

So, if you are looking for something new and fun to do or just want to jump start your summer gardening, this is a great opportunity to learn from the best!

Click here to learn more! 

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!

I have heard from many of you that you are concerned about maintaining a healthy weight during this time of confinement.  Emotional eating and being bored can lead to frequent exploration of the pantry and, if you combine that with a decrease in activity, the result can certainly be weight gain.

One thing that might help to keep you on a healthy track during the day is to make sure you start off with a nourishing breakfast. Consuming a well-balanced breakfast helps to kick start healthy habits for the day. The food you consume at breakfast, or whenever your first meal of the day might be, can influence your hunger levels as well as your mood.  

I know there are differing opinions on the importance of breakfast.  Traditionalist believe that breakfast is the most important meal of the day, while others believe that skipping breakfast and prolonging the overnight fast has superior health benefits.  In my opinion, it is not when you eat “breakfast” or the first meal of the day, but what you are eating that is most important.  The food you consume, no matter what time you break your fast, will influence your hunger levels, your energy levels, and your mood for the remainder of the day.    

Starting your day off with a bowl of Cheerios, soaked in skim milk, accompanied by glass of orange juice will most likely leave you feeling hungry, lethargic and moody by mid-day. Here’s why:  A breakfast of refined carbohydrates and sugars, even the sugars in fruit juice, will set off a blood sugar roller coaster.  These simple carbohydrates rush into your bloodstream causing a spike in insulin (a hormone that lowers blood sugars) followed by a blood sugar crash.  This, in turn, leaves you feeling hungry, sluggish and reaching for more food.  Not only more food, but most likely more sugary foods, since sugar is highly addictive. The sugar coaster rolls on.  

The consumption of refined, sugary foods also depletes many of our neurotransmitters, the chemical messengers that affect our mood. Depletion of these neurotransmitters can contribute to symptoms of anxiety and irritability. So eating a breakfast high in refined carbohydrates can exacerbate the tension that many of us are feeling right now and sabotage positive thinking and healthful behaviors.

A balanced breakfast of protein, fats and complex carbohydrates will have an opposite and positive effect on your brain and your body.  These foods take longer to digest, help stabilize blood sugars and will keep you satisfied for hours. Protein-rich foods actually aid in the synthesis of neurotransmitters that can boost your mood and increase brain function. Healthy fats, like omega-3 fatty acids, also play a role in helping you manage your moods and can ease depression.  Eating whole grains provides a source of fiber, along with B vitamins that support energy levels and mood, and minerals that nourish every cell in your body. 

So focusing on what you eat at breakfast can truly support healthy behaviors for the rest of the day.  Better mood, more energy, and less hunger will decrease your temptation to turn to food later in the day to satisfy a sugar craving or lift your spirits.  

Combining healthy meals that will satisfy your brain and your body with daily exercise, will allow you to successfully avoid the quaren-10.

Click here to see my favorite breakfast ideas.

Susan Brady
is a Physical Therapist,
Nutrition Consultant and
Doctor of Integrative Medicine.
She has been treating women with osteoporosis for over 30 years and is dedicated to helping people achieve
lasting good health and vitality.

Want to learn more about how you can improve your bone health? Contact me for a free 15 minute phone consult to learn more about the BONES Method™ and how it can help you achieve strong, healthy bones for life!