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5 Painless Ways to Eat More Green Leafy Vegetables

5 Painless Ways to Eat More Green Leafy Vegetables

    Green leafy vegetables are among the best foods on the planet and the closest to universal miracle foods.

    Want to lose weight? Eat more green leafy vegetables.

    Want to have more energy? Eat more green leafy vegetables.

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    Want to have a healthy baby? Eat more green leafy vegetables.

    Want mental clarity? Eat more green leafy vegetables.

    Want to live to 100? Have good luck and eat more green leafy vegetables.

    Yet despite knowing how great green leafy vegetables are, most of us struggle to eat them with any frequency. Here are a few tips to get ahead of the green leafy vegetable curve.

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    1. Toss them in a smoothie.

    Hardcore “green smoothies” are probably too, well, hardcore for most people. But even vegetable haters can easily toss a handful of spinach or romaine into a frozen mixture of bananas and berries and enjoy the drink without noticing the added health benefit of the hidden greens. Green leafy vegetables can be added to just about any smoothie, but work especially well when masked by chocolate, blueberries, blackberries or raspberries. You can gradually add more greens as you adjust to enjoy maximal health benefits.

    2. Replace your potato chips with green chips!

    If you have not yet tried kale chips you’re missing out. It is as simple as tearing up kale or collard greens, tossing them in salt, oil and lemon juice and cooking at 300 degrees for 25 minutes on a baking sheet.

    Experiment with the flavors of honey, soy sauce, vinegar, and red pepper flakes as you like. Just make sure to give kale chips a try!

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    3. Wilt them!

    A plateful of raw green leafy vegetables can be daunting to all but the most devoted of vegetable lovers. But when wilted, green leafy vegetables still provide most of their nutritious goodness in a more manageable form.

    Add raw green leafy vegetables to your hot pasta after it is drained or your steaming rice. Arugula and spinach will quickly wilt and add both color and flavor without overwhelming your plate. Mustard and dandelion greens are also great for added zip, and do not forget your usual herbs and spices to keep things interesting!

    4. Make soup!

    The amount of greens appropriate for soup varies greatly depending upon the type of soup, but just about any soup can easily be made more nutritious by adding green leafy vegetables. Kale and spinach are wonderful in Italian soups, mustard greens add zing to otherwise boring bean broths and soups, and swiss chard can be enjoyed in a vegan borscht.

    5. Re-examine your seasonings.

    You know that nice bunch of parsley? The one right next to the dill and mint? It too is a green leafy vegetable!

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    I do not recommend chowing down on a handful of basil or oregano, but I do recommend adding them to your cooking with abandon. Not only will you enjoy more flavorful food, you will also be benefiting from the added nutrients of often-overlooked green leafy vegetables. Two teaspoons of thyme will give you 60% of the vitamin K your body needs for the day, along with 20% of your iron, all for a mere 7 calories! Two tablespoons of parsley will give you 150% the daily value in vitamin K, along with 15% vitamin C and 10% A!

    Green leafy vegetables may be both green and, well, leafy, but they are not really that difficult to incorporate into one’s diet. So get to it!

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    Seth Simonds

    Seth writes about lifestyle tips on Lifehack.

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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