The Benefits Of Leafy Greens

The Benefits Of Leafy Greens

While working out is an important part of weight loss and fitness, nutrition also plays an important role. We have local farmers in Lakeland, FL, that grow some of the healthiest options, such as leafy greens. You get many health benefits from adding leafy greens to your diet. They’re high in fiber and water content, so they’re filling, yet have only a few calories, improving weight loss potential. Depending on the green, there are a wide variety of nutrients, too. The potassium in leafy greens like spinach can help reduce bloating, relieving you of excess water weight.

Combine dark leafy greens into a salad or make them into a smoothie.

Dark leafy greens contain folate, which is sometimes called vitamin B9. It’s the natural B9, with the synthetic type that’s harder to digest called folic acid. Many people already know that a healthy folate level is important for anyone that wants to get pregnant or is pregnant, since it reduces the risk of defects of the neural tube of the baby, plus lowers the risk of congenital heart defects and cleft palates. It also increases fertility rates in both men and women. Folate improves cognitive development and functioning and reduces the risk of cognitive decline. It boosts heart, vision, bone, and immune system health. It helps fight cancer and is a natural mood enhancer.

Leafy greens prevent premature aging.

Your DNA has a protective cap called telomeres. They perform the same function as the plastic ends on shoelaces, preventing the DNA from unraveling. The longer they are, the longer the cell lives and replicates. Leafy greens help delay telomere shortening, just as regular exercise does. Dark leafy greens also contain beta-carotene that helps reduce the potential of sun damage to the skin and prevents fine lines, while stimulating cellular turnover for clear skin.

Improve your immune system with leafy greens.

Inflammation is beneficial if it’s acute and lasts a short period. If it’s out of control and chronic it can damage the body. Acute inflammation occurs when you’re injured and helps start the healing process by increasing blood flow to the area and triggering the release of proteins and antibodies. Those fight off microbes that invade the body and cause illness. Chronic inflammation is different. It lingers and leaves your body in a continual state of alertness, negatively impacting all the tissues and organs. The nutrients in leafy greens, such as kale, collards and spinach, help regulate the immune system. Leafy greens contain vitamins A, C, and E, folate, antioxidants, D, polyphenols, flavonoids, carotenoids, and lutein which reduce oxidative stress and chronic inflammation.

  • The combination of electrolytes, dietary fiber and glycosylates supports liver health and facilitates the production of enzymes that aid in digestion and reduce constipation.
  • The USDA—United States Department of Agriculture—studied the effects of consuming 2 to 3 servings of leafy greens daily. It found it lowered the risk of stomach, skin and breast cancer.
  • Leafy greens provide anti-inflammatory compounds that maintain blood pressure and nerve functioning. It also contains vitamin K that aids in arterial health and normal blood clotting.
  • One of the biggest benefits of eating more leafy greens is weight loss. Obesity is the leading cause of preventable deaths in the United States. Adding extra servings to your daily diet can help shave off extra pounds.

For more information, contact us today at Habitat Health & Fitness

End Carb Cravings [Part 2]

End Carb Cravings [Part 2]

If you missed our last post 7 tips to End Carb Cravings. 👈click the link and catch up 😃

Today I’d like to expand on that a little. Let’s talk about Fast Acting carbs.

Fast acting carbs are usually highly processed foods that quickly impact your blood sugar levels. Typically, the less processed the food the higher the fiber content.

Not all calories are equal.

In a recent study participants were given one of two milkshakes. Both shakes were identical in total calories and distribution in fats, proteins, and carbs.

The difference? One shake was fast acting carbs the other shake slow acting carbs.

What did they find?

Fast acting carbs not only disrupted insulin (our fat storing hormone) but they also activated craving centers in the brain.

This explains what is happening when we “fall off the wagon.”

Fast acting carbs will affect the same areas of the brain of individuals who are suffering from addiction to alcohol and cocaine.

Break the Craving ➤ Reward Cycle

The fastest way to eliminate cravings and stabilize your metabolism is to reduce fast acting carbs and increase healthy fats, protein, and fiber.

Fast Acting carbs are linked to memory loss, brain fog, and ADD symptoms.

If you are interested in this topic, check out a book written by David Ludwig called Always Hungry.

Conclusion: Fast acting carbs are highly processed and disrupt blood sugar, insulin, and metabolism. Reducing fast acting carbs is the fastest way to eliminate cravings.

Action Step: Add in healthy fats, protein, and fiber to help stabilize blood sugar.

7 Tips to End Carb Cravings

7 Tips to End Carb Cravings

Imagine. You’re eating healthy. You’re feeling good.


3 pm hits. You want something sweet!

Just then…you pass by the donut table in the office. You’ve avoided it all day.

But suddenly…

You crack! Oops…oh no!

Here are 7 tips to gain control over your carb cravings.

Get 7 hours of Sleep: 🛌Lack of sleep causes a hormonal shift in the body which leads to an increase in hunger, cravings,  and poorer choices.

Improving insulin sensitivity is very important when it comes to carb cravings. Magnesium is the nutrient to help with this. Sports Scientists recommend a minimum of 500 mg of magnesium daily.

The best forms of magnesium are glycinate or citrate. Taking it before bed will help you sleep. Using a magnesium oil will help with leg cramps and muscle soreness.

Fix your gut: Everyone has GOOD and BAD gut bacteria. The BAD bacteria feed on sugar. An overgrowth of bad bacteria will skyrocket your carb cravings. Take a good quality probiotic to help increase the GOOD bacteria.

Deal with stress: Cortisol is a stress hormone. The fastest way for your body to deal with excess cortisol is an insulin dump. What causes an insulin dump? Excess sugar! Avoid this cycle reduce stress using a method below.

Stress reducing activities: Prayer, meditation, yoga, leisure walking, and Epsom salt baths.

Try L-Glutamine & 5-HTP These two supplements have been shown to reduce carb/sugar cravings immediately.

5-HTP is a popular supplement to help with depression and anxiety.

L-Glutamine is an amino acid and provides the brain with an alternative source of energy. It also helps with alcohol cravings.

If you are on medications consult with your Dr before adding them in. 5-HTP shouldn’t be mixed with certain meds.

🚫Avoid artificial sweeteners studies show when we consume artificial sweeteners it excites the brain. It thinks sugar is coming. When real sugar doesn’t come in you will begin to crave sugar. You can’t fool your body.

Studies show people who use artificial sweeteners will consume an extra 300 calories daily.

Lean🥩 and Green 🥦stabilizing blood sugar is your best defense against carb cravings. 4-5 meals a day of protein and fiber will help stabilize blood sugar.

Bonus: Out of sight out of mind. If the sweet stuff isn’t around, most of the time you’ll just resist the craving and move on. The momentary weakness will usually pass within 15 minutes.

In summary, if you find yourself struggling with carb cravings check your sleep. You’ll notice cravings are worse when you are running ragged. Other than that add in a few supplements like probiotics, magnesium, L-glutamine, and 5-HTP (check with your Dr of course.) If you find yourself stressed out go for a leisure walk, pray or take an Epsom salt bath.

Read End Carb Cravings Part 2 for more on this topic.