“I’m strong to da finish, cause i eats my Spinach!”

Diet One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.   Cancer Flavonoids — a phytonutrient with anti-cancer properties abundant in spinach — have been shown to slow down cell division in human stomach and skin cancer cells.  Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer. Anti-Inflammatory Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach. Antioxidants The vitamin C, vitamin E, beta-carotene, manganese, zinc and selenium present in spinach all serve as powerful antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.

Blood Pressure By inhibiting the angiotensin I-converting enzyme, peptides within spinach have been shown to effectively lower blood pressure. Vision Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.   Immunity One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.  Skin The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.   Bones One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.   Calcification vitaminK is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue.  Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.   Brain and Nervous Function The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.

Today is the day we begin!

“Procrastination is a way for us to be satisfied with second-rate results; we can always tell ourselves we’d have done a better job if only we’d had more time…If you’re good at rationalizing, you can keep yourself feeling rather satisfied this way, but it’s a ‘cheap happy’.  You’re whittling your expectations of yourself down lower and lower.”          –Richard O’Conner (author of Happy At Last)

this week’s encouragement is to make this the week you finally do your plans.  if you have been saying you plan to get a track, stationary bike or treadmill then make this the week you actually do it.  then when winter sets in you are still set to keep those workouts going.  have you been meaning to get your stability ball out and try some of the exercises described here or maybe some online?  then today go in there and dust that puppy off and get to it.  do you want to quit drinking sodas but just can’t get going on it?  today can be the day you pour out the few sodas you have left and stock up on bottled water.  you know the main issues you struggle to actually get done.  you also know that only you can makeup your mind to begin now.  spend a bit of quite time going over the plans you’ve made lately in the fitness and dieting arena.  pull out two and just get with it.  then maybe in a couple of days you can get going on yet another fitness or healthy eating goal.  these small steps get you going on the journey of a healthy, more energized life.  go to it!