Spinach makes a very healthy salad green; pair it with strawberries and walnuts in a light raspberry vinaigrette dressing and you have a fabulous set of flavors and a bowlful of antioxidants and bioflavanoids.
Something good for you that tastes good, too.
Add Luscious Strawberry Slices
Strawberry slices add extra vitamins and flavor.
Nutritional Value Is High
WHY SHOULD YOU EAT LEAFY GREENS?
Because they are full of nutrients, add fiber to your diet, and contribute to your well being.
Carotenoids vitamin A, lutein and zeaxanthin can be found in such additions as spinach and lettuces.
Substances in spinach called inorganic nitrates help muscles work more efficiently.
“Dietary intake of watercress may be sufficient to modulate this potential anti-cancer pathway.” – Health benefits of Salad Greens
Greens are good source of folate.
“A recent study from Ohio State University measured how well phytochemicals were absorbed by the body after people ate a salad of lettuce, carrot, and spinach, with or without 2 1/2 tablespoons of avocado. The avocado-eaters absorbed eight times more alpha-carotene and more than 13 times more beta-carotene (both of which are thought to help protect against cancer and heart disease) than the group eating salads without avocado” – WebMD
“To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad.”
George Ellwanger (1848-1906)
Spinach Strawberry Salad with Raspberry-Mustard Dressing
Delicious summer salad combining healthful spinach with delicious fruit.
Whisk together the vinegar, oil, onion powder, mustard, and preserves. Salt and pepper to taste.
Toss the spinach with vinaigrette dressing, layer on the strawberries and onion, sprinkle with walnuts and crumbled cheese.
* For a real treat, toast the walnuts for a minute or so in the oven before assembling the salad.
* Another addition could be avocado, sliced thinly, which complements the textures and flavors of this salad.
Notes
The beauty of this salad is that it is easily made of readily available ingredients, and types of vinegar or mustard can be interchanged to meet what you might have on hand. It is also an incredibly beautiful and tasty way to include nutritious greens and fruit in your diet. any enough for company, but you will love having this spinach salad as a regular part of the menu.
Add Greens
This is a versatile salad, and while spinach is the classic, watercress or arugula can be added to the bowl -or just garnishing the top. Remember that variety brings in additional nutrients, so experiment with the ingredients you like best. The dressing complements many of your favorites with its fruity balsamic flavors.
Tips to Get the Best Flavors Possible
Nutrition Facts
Serving size: 2 cups
Calories
764
Calories from Fat
261
% Daily Value *
Fat 29 g
45%
Protein 10 g
20%
Sodium 455 mg
19%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Calories and Fat
Much of the calories and fat in this dish come from the cheese crumbles. If that is a concern, don’t use the cheese, maybe garnish with crunchy additions instead. However, the cheese also adds much of the protein, so take that into consideration when adjusting the recipe.
Try Adding Beet Cubes
Walnuts and beets bring variety to salad greens
Vary the Recipe
Most people like strawberries, but what if you are allergic to them, or you want something different?
To use the same dressing, but adding raspberry rather than strawberry preserves, or maybe plum, the fruit flavor remains.
Also consider using cubes or slices of small, sweet beetroot in place of the fresh strawberry. that would provide additional nutrients.
Don’t like walnuts? Try using pecans, instead.
Likewise, not everyone loves sliced onion in their salads. While I love the flavor it brings, it can be left out. Maybe add just a pinch of garlic to the dressing? It’s your call.
Use gorgonzola crumbles in place of the feta cheese.
If dairy is an issue simply make without the cheese crumbles.
Eat More Salad
“There was an Old Person of Fife,
Who was greatly disgusted with life;
They sang him a ballad,
and fed him on salad,
Which cured that Old Person of Fife.”
Growing Your Own
For this Wonderful Salad Recipe Spinach is a very simple green to grow in the spring or fall. It takes little space in the garden and offers plenty of dark leafy greens.
A salad green that is easily seeded in spring, just like lettuce.
Disclaimer: I am not a medical professional. All information is offered from my own personal opinions and experience for you to use for informational purposes only. We are responsible for our own health decisions and that includes consulting medical professionals for advice and care.
Why use them? I run across opinions from the medical sector and "experts" who dismiss the use of supplements, normally with the statement that they're unnecessary when a balanced diet is consumed. I suppose that those ideas come from insufficient knowledge of agricultural practices.
So where are my degrees? My clinical experience? Nonexistent. I'm a gardener, I'm a mom. But, think about this: Our bodies are composed of what we eat, our nutrients.
In the same way a plant or animal food is composed of its nutrients. If foods are grown on selenium deficient soils, will they have enough selenium in them? Iodine deficient soils are known to cause problems, thus iodized salt.
Modern farming uses depleted soils to grow crops, sometimes repeatedly the same ones, with the chemical additions of the "big three" - nitrogen, potassium, and potash. Additionally, many modern hybrids are raised for disease resistance or ease of handling. This doesn't translate into better nutrition.
Herbal and vitamin supplementation of the best diet we can avail ourselves of just makes sense.
Fresh herbs and tea count, too
My Routine
Because there have been many challenges to deal with in the last decade, there have been a number of supplements I have been trying to add into my daily diet. The most outstanding problem has been hypertension, which I will tell you about first. Besides that, I have routine vitamins, (those taken regularly) :
Admittedly, I sometimes feel like I've amassed a small pharmacy worth of vitamins and herbs; but this has been helping me.
Dealing With High Blood Pressure
In working on the pressures- a doctor suggested having a glucose tolerance test. If blood sugar imbalances are damaging tissues then many of the things which help a diabetic condition would also aid the eye and blood pressure to normalize. This is a confirmation to me to exercise, add supplemental selenium, and antioxidants.
What Am I Doing Now? What Works.
I have been on blood pressure medication for a number of years now. I am trying to cut it back with the goal of no longer needing it. I have had trouble from the beginning with sometimes wild fluctuations, and developed a way to manage this. First I will list what I use, and then explain why.
I eat beets and drink beet juice supplements
I take Cinnamon and alpha-lipoic acid capsules
Fish oil or Krill oil for healthy Omega fats
Vitamin D3
Magnesium drink (Calm)
Probiotics
Beet consumption has been shown to lower blood pressure; it works in that way for me. Fish oil is often prescribed for heart health and has blood thinning properties.(1)
Magnesium is a mineral that many Americans are deficient in, and it is needed for blood pressure and glucose regulation. (2)
Ginko Biloba and Some Words on Balancing One's Life
More on Gingko biloba: this definitely is a helpful herb and its effects ought to be considered. First, I understand it acts as a blood thinner- which might explain some of its helpfulness in the peripheral circulatory system.
Beware of Combinations
be careful
You should be aware of other blood thinning products you might be using (like aspirin). Another, subjective, observation is that it has stimulant properties. So, I personally don't like to take it in the evening - sort of behaves like caffeine in my system.
We are often advised to be careful how foods or others things interact when prescribed medications.
Herbs and even vitamins can interact both with each other, with foods or with medications we are taking, in the same way. Blood thinning factors are one thing to be aware of, but some foods, like grapefruit juice can either magnify, cancel or otherwise change effectiveness or safety of what we ingest.
When devising our own health plan, we should research or ask advisce about possible interactions.
Natural Means Are Not A Quick Fix, But Take Time
My weight is moderate at 125 lbs. and I really don't want to drop weight, but if you carry extra pounds, the additional exercise and some chromium picolinate can only help. People who need to lose weight should do it for themselves-your health is worth it!
UPDATED: I originally wrote this article in 1999-2001 time period. Today, in 2018 my body and health requisites have changed. I have learned a lot in the meantime, but I have also battled serious issues that include weight gain. I have learned how difficult it is to lose weight when your metabolism has changed, when medications taken have side effects on your appetite and weight gain. I will keep the pertinent original info, but this page must reflect my new status of fighting to keep down blood pressure and weight gain.
Herbs and supplements are not a 'quick fix', so moderation and patience (the same qualities needed for all permanent life changes) will be necessary. The concept of homeostasis, picture a balance or stacking building blocks , means we adjust our system gradually. Here is as good a place as any to compare and contrast health philosophies.
This Is Not A Diatribe Against Doctors
There is a place for the medical establishment and for self-help; the two have always coexisted along with the third, the spiritual factor. I have to believe doctors have always found it frustrating to shoulder the responsibility of prevention. It is up to an individual to do the actual exercise and common sense activities of eating, sleeping, etc.
Doctors and hospitals seem best suited for emergency intervention - I definitely want them for injuries or a heart attack! But in daily situations , they are like very expensive personal trainers, if you have the money and the need, avail yourself.
The rest of us are being priced out of the market; besides, it is very pleasant to experience a healthy lifestyle. That's the reason to use nutrition, herb, and fitness information.
Spiritual Factors
I really have to throw one caveat in here: we cannot guarantee our own health and well-being. No doctor can, either. That's why there has always been the spiritual factor.
You know the saying "Life happens" (and the variants thereof), well, despite our best laid plans the principle of entropy can manifest. .or lightning can strike...or...or..And in the meantime we can do what we can.
For me, the spiritual factor is Jesus Christ, and I really don't want to hem and haw around yours if its different. I have a page on why I believe in Him, but, for now, allow me to share one amazing fact. When I exercise for a couple of days, I easily lower my blood pressure points about five-ten; when I pray for maybe ten minutes the same effect occurs. Just thought I'd throw that in since it shows that dealing with the whole person (not just the body) is important.
If you are like many Christians, it is a temptation to make such a division between the spiritual and the physical that the two realms almost seem mutually exclusive. Or you may not have a spiritual emphasis, but an intellectual one. It is as if to be truly spiritual or intelligent, we must almost deny we have bodies.
This is a grave mistake and not what scripture refers to when we are told to deny the flesh. Since that statement demands some exegesis (or whatever you call bible study), it will have to wait for an addition in the bible section of my page. For now, let's just look at the matter practically and ask these questions:
Things To Ask Ourselves
* Do I need good health to carry out my responsibilities to my family? * If I have physical strength, can I work more effectively taking care of the elderly, the needy, or others who have need of my services? * If I have more energy, could I additionally serve the Lord? In other words, will it prepare me for future ministry?
If You Answered Yes
Now, perhaps you feel more virtuous praying "God, help me lose weight, help me overcome fatigue, or this besetting illness" and then sitting back in faith. Or in your intellectual quest, you are willing to read book after book of self-help or the latest diet.
Now it is time to add works to your faith. Add action to your knowledge.
That is not to say those spiritual things (looking to God for help or asking to be healed) aren't necessary, they are, but we need to add a little balance . Try to eat right, exercise, rest properly...all those things that are the attributes of moderation. And if you carefully read much of the scientific findings on good health you will see it all boils down to being moderate.
"Let your moderation be known to all men".
Philippians 4:5
A word here on what exercise won't do. There is a scripture ( I Timothy 4:8) that states "bodily exercise profiteth little". And that is absolutely true: it profits something, but doesn't take the place of character and spiritual building. One look at the number of athletes with moral problems ought to illustrate that point most eloquently.
Let's say you're ready, convinced that exercise is going to be part of your life, what choices are out there and how will you fit them into your life? What are some choices and what considerations are there for Christian women?
Weight training is important when you live a Western lifestyle (when was the last time you hauled water from a well?). For healthy bones and maintaining muscle strength some form of weights should be used. If you have a body type that bulks up easily, a program like The Firms cross training should work fine since it combines aerobics and light weights.
Martial arts and workouts such as the Tae-bo type should fulfill your aerobic needs, as long as you skip some of the Oriental Philosophy involved. Actually, many forms of exercise have philosophies and sometimes religious beliefs included; if you have qualms about this just avoid that type and make your own program.
Yoga was one form I avoided for awhile since it comes from an Eastern religion, but I found myself doing many of the exercises in my tapes. The stretches are wonderful and you may find the ones you need in one of the Wharton's books, or in a Pilates program, as well as in many videotapes available. The flexibility that stretching gives your body is necessary, the yoga program is not. Choose according to your conscience.
Dance gives gracefulness along with flexibility and aerobics in a fun format. Again, though, some people have reservations and should follow their choice to other forms. But for those who like this way of getting a workout, there are so many types of dance- each with its own feeling and demands. Ballet is athletic, jazzercise is fun way to get fit, bellydance is feminine and sensual, etc.
Take yourself outdoors to witness the glory of God's creation. Begin walking or gardening and if the nasty little creatures are bothering you find some Avon "Skin So Soft" and learn to praise the Lord for the day when there won't be such curses!
What I'm not trying to do is make judgment calls on the forms of exercise and whether you should engage in them.
The Biblical hierarchy is always spiritual first, soul second, body third. One does not nix another, as in forgetting about the body or soul in pursuit of spiritual growth. It might help to remember how interdependent the heart, soul, and body are. How many times is physical health undermined through the damage done to a person's heart and mind? Or vice versa?Â
The Bible addresses "wholeness", and others may use the term "holistic", but the idea is that we are not compartmentalized beings, and fragmenting our view of ourselves leads to poor health.Â
Exercising the body is one part of the wholeness. Not more than building good character or growing spiritually, but alongside these important goals.
There are so many ways to get the bodily exercise you need that there is no reason to wound your conscience by engaging in a type that you are disturbed about.
How can I find the time to exercise? This can be tough when your schedule is already full or you have small children at home (duh, same difference). It is terrific to know that small bites of exercise throughout your day are an accomplishment that can give you results.
Points to Keep in Mind
Move exercise time to the top of your priority list.
Strategize the best times of day to develop a habit.
Determine that your health is important enough to not tolerate competition from other demands.
Vary your exercise efforts and incorporate an element of fun and enjoyment.
Consider using a fitness app or watch to spur you on to exercise regularly throughout the day and week.
Aim for the three to five full workouts, but understand that you will, many times, have to skip some of them. Just be prepared with exercises you can do in the car and at your desk, free weights in the bedroom for some back and arm exercises for five minutes between coffee and the rest of your day or at night while you watch that video or wait for SOME peoples pages to load. We've all been there...
I joined Curves to provide a consistency to my efforts; I found that exercising together with other women in a positive environment is very helpful. We all talk about how it is time that we take for ourselves, because we need it. We are the better for taking the time and those around us are better for it, too!
After Curves, our family signed up for a membership at our local YMCA. I haven't taken classes there, but used the equipment, including treadmills and ellipticals. My grown kids have joined gyms, and these are all helpful ways to stay motivated and put in the time for fitness.
Exercise Will Do You Good
You know it is sort of an overused joke that people who go to fitness clubs jockey for the closest parking spaces. Make up your mind to do a little extra walking, stair climbing (in real life), etc. during your day. This is a great stress reliever, as well; instead of fuming about that creep taking the spot you were waiting for, you are actually thinking Pollyanna thoughts of how good the exercise is since you won't have time for the regular workout this day. REALLY.
This is a totally new way of thinking and very freeing. The workouts you do ought to pay off in more strength for those everyday chores. All work is some sort of exercise! The reason for structured workouts is so that you are building muscles that are somewhat neglected in your daily activities, compensating for the fact that you overwork some muscle groups while underusing others.
Stretching exercises can be squeezed in almost anytime. Stretches, once learned, can be worked into the day to increase flexibility - you won't believe how much better you function after working on lengthening some of your poor contracted muscles!
My favorite way to learn stretch exercises is through (have you guessed?) - a video. Although I did find books from the library and magazine articles which illustrate a regimen to try. However, it is just that I love someone else thinking up the sequences and moves, while I just follow along with music and timing all worked out for me.
How I've been making time for exercise lately
You know how we waste time on Facebook? Frittering away more time than is reasonably rational. Well, we can turn at least some of that into a creative way to get a bit more exercise. All we have to do is use some of the posted videos to turn some of that time into a fitness routine.
I thought about starting here because exercise is so foundational to good health. My equation is HEALTHY=BEAUTIFUL as well as its reverse (I knew it, algebra was worth something!).
In the last few years, I've been regularly exercising-originally to combat back spasms, rising blood pressure and eye pressure. My pressures are down, back spasms no more, and I have some other truly valuable benefits besides. I've shaped up (my husband is so appreciative), I have more energy (needed that!), and (what I most appreciate) I'm stronger. Much stronger. Human beings, being compound organisms require compound components, so exercise is only part of what's needed, but that's the part addressed right here.
Key to consistent effort in exercise is finding something you like, so you keep working with it. In my twenties, running was really popular and my husband was interested in it, so I thought I'd try that. I did, once. It was so boring for me.
What I find I really like, many women I talk with find boring: exercise videos. I love exercise videos. My "Jane Fonda Complete" started me out in weight training. I'm so grateful, Jane! This was when I began to notice my strength improvement - and have found many references in medical articles on the necessity of this type of exercise.
Fitness On Video
Susan Powter is great in this respect, too. Her videos are a great workout with "real people" partners. Kathy Smith has the best pregnancy workout, and her "Body Basics" was the first video I purchased.
There are so many fitness types and stars of every type to lead us in routines that cater to every level of ability that there is really no excuse to delay creating your plan. Stretching, yoga, Latin dance, even chair exercises to deliver personal training right in your living room
I always rent or borrow videos to work with before I buy and it gives variety to my routine. So this is my main form of aerobic exercise, which I supplement with free weights.
Since I first wrote these tips, so much has changed on the video fitness front. Now, you can choose from DVDs to Youtube, and I notice that Amazon Prime offers a wide range, as well.
One that I have fun with lately is "Body Groove" - check it out! I like its loose, fun style that fits the fact that I need movement and don't have lots of ability right now.
Tactics to Tackle Exercise
I keep some dumbbells in my bedroom so that I can fit in exercise easily. Please, no jokes about that last sentence. I know none of this is new, mostly it's just a pep talk - you have to "just do it".
The observation I have at this point is that so many times we limit ourselves to activities which don't fulfill our needs: team sports, good weather activities, gardening. These activities are exercise, but usually they're marathon efforts with long absences between sessions.
Find something to fill in the spaces of everyday activities.
I would compile it this way:
stretching exercises
aerobic of your choice
recreational events(hiking,skiing,double digging a rose bed)
weight training
Women, particularly, need to take responsibility for their wellbeing. We'll be more purposeful in our lives, feel better, prevent diseases, alot of things because we add exercise. It's not the answer to all of life's problems - I believe only Christ is -but bodily exercise is a key to bodily wellbeing. You already know I like exercise videos, but thought I'd list the ones I like best:
jumping rope is good exercise
Oldie but Goodies
The Firm series: these are tough and effective; be sure to pace yourself and add the weights in carefully.
Jane Fonda series: I like the dance moves, variety of weights and spot exercises.
Kathy Smith Body Basics: This is the best warmup, and best ab and leg work in my opinion.
Marilu Henner Dance Aerobics: fun dancing
Susan Powter: no nonsense strength training and shaping. Great attitude!
Various Pilates-type videos: Kathi Smith, Denise Austin, and many more to try. Concentrated.
There are so many more to choose from now than when I started. I have especially liked the wide range of Yoga workouts.
yoga time
Many of the stretches and strength exercises were given to me when I had to have some physical therapy in recent years. I believe we lose fitness without being completely aware of what's happening.
This is all the more reason to create a deliberate plan and stick to it. It is the habit that is important, the challenge level or even the forms ( dance, aerobics, yoga) may well change to adjust to our interests and needs, but the fact that we need to keep using all our muscle groups remains the main goal.
A fun way to get aerobic exercise is in a dance class. There are many forms of dance, jazzercise, ballet, modern, but an unusual type I tried was bellydance...
I have some pages on the many aspects of belly dance, including the costuming part of it. They are:
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