Some form of movement should be part of our daily routine to keep our state of mind, as well as our focus and outlook on life moving in a positive direction. Movement can come from any source that truly makes us feel alive.

This does not necessarily mean spending hours at the gym if that is not an enjoyable experience. Dancing, swimming, fast walking with a friend or pet, gardening- these are all activities that lift our spirits.

The feeling of being totally absorbed by something so totally physical can bring great peace of mind. Combining this with foods that energize the body as opposed to depleting it is essential. When we do any form of activity we call on all the nutrients in our body to help us perform to the utmost capacity.

Being hydrated allows the body to breathe properly. Good quality sleep enables the body to build muscle and regenerate.

Whether we call it activity, movement, or exercise, we all need to find what motivates us. Alone or with a companion, whatever works! This along with nourishing the body with good carbohydrates, lean proteins and healthy fats will help us reach true well being.




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1.Container of plain Greek Yogurt with a one tablespoons of peanut butter and a tablespoon of Agave


2. Four fresh figs and two organic hard boiled eggs


3. One Apple with two tablespoons of almond butter


4. Two slices of low salt Sweet Provolone with a stem of grapes (15) and a handful of small whole grain crackers (10)


5. Two slices of rolled turkey and a large pear.


6. Small container of Cottage cheese 1% with two tablespoon of sliced almonds and a small box of raisins.


7. Trail Mix: 15 almonds plus 10 walnut halves plus 8 cashews and 1/2 handful of dried cranberries

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Does poor digestion lead to poor absorption of minerals by the body?

The absorption of minerals from our food  takes place in most part within the small intestine. It is here that the nutrients from what we eat are delivered into the bloodstream. They in turn are carried by the blood to the different organs of our body. An unhealthy gut (GI track) can be  symptomatic of an allergic reaction to a food or something as simple as not chewing your food properly which may lay an extra burden on the body’s ability to digest properly.

Does Exercise make Digestion easier?
Exercise has been shown to prevent everything from colon cancer to Irritable bowel syndrome to constipation.  However, depending on the exercise and the food that has been consumed, certain time periods should be followed. After a heavy meal in which a good deal of animal proteins and fats have been consumed something as simple as walking can be done immediately, but anything more strenuous, wait at least two to three hours.  Much less time can be taken when fruits, vegetables and grains have been eaten.  Listen to your body and always consult your physician if you are unsure.

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Broccoli Rabe with Olives:

  • Saute garlic until tan in a medium size pot

  • add washed broccoli rabe without stems to pot

  • add 1 glass of water and 1/4 teaspoon of hot pepper

  • when vegetable is soft add 1/2 can of pitted olives cut in halves

free easy green vegetable recipes broccoli rabe (displayed) savoy cabbage broccoli collard greens

Savoy Cabbage with Carrots:

  • saute garlic in a large pot until tan

  • add cut up washed cabbage

  • add 2 large carrots cut in thin small pieces

  • add 15 oz. can of plain tomato sauce, add 1/2 glass of water

  • med flame until soft–approximately 30min

free easy green vegetable recipes broccoli savoy cabbage (displayed)broccoli rabe collard greens

Collard greens and Mushrooms:

  • saute finely chopped large onion until golden in a large pot

  • add washed collard greens without stems

  • add 1 glass of water

  • when vegetable is almost soft add box of cut white cap mushrooms

  • add a pinch of salt

  • medium flame approximately 30 min.

free easy green vegetable recipes broccoli savoy cabbage broccoli rabe collard greens (displayed)

Broccoli and Anchovies:

free easy green vegetable recipes broccoli (displayed) savoy cabbage broccoli rabe collard greens
Healthy Broccoli should have outer leaves present
  • cut broccoli, steam, place in a bowl and keep warm
  • in a separate frying pan saute garlic until tan
  • add 5 anchovies and stir until you have brown sauce
  • pour over broccoli and mix

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