eat your greens: 30 day challenge
I had one of my molars extracted in February, and that changed my dietary experience: it became difficult and uncomfortable to eat uncooked food, including the greens I was used to having. Thankfully, I got a crown on my implant a month ago, and I couldn’t be more grateful. However, some of my healthy habits have fallen apart - I still eat a whole-food, plant-based diet, but the greens are conspicuously absent!
So this challenge was born! For the next 30 days, I’m going to consume 8 ounces of dark, leafy greens every day. I wanted to extend this challenge to all my readers for a few reasons.
why greens?
Greens are the most nutrient-dense food there is, rich with phytochemicals, antioxidants, and protective micronutrients. They are:
anti-cancer
anti-inflammatory
cardiovascular-protective
associated with reduced risk of diabetes
Though this is the most important and compelling reason to eat a significant quantity of dark, leafy greens, there’s another element to this that I want to highlight. Greens are difficult to eat: they’re often bitter, they take a lot of effort to chew, and they aren’t particularly filling (though you’ll be surprised at how their nutrient density promotes satiety). It takes mindfulness to be able to soldier through the experience of eating greens, which will also sensitize your tastebuds to other flavors. You will come to appreciate a spectrum of flavors you had previously been unaware of, and cultivate thoughtfulness around what you eat.
You’ll feel great, too.
parameters
Eat 8 ounces of dark, leafy greens daily, at least half raw. (Here’s an easy way to accomplish this: make a 4oz lunch salad, and eat the other 4oz steamed with dinner.)
Limit consumption of spinach, chard, and beet greens. While these are certainly healthy, their high oxalate levels could contribute to the formation of kidney stones in those susceptible. There’s no need to exclude them entirely, but cap them at 1oz per day out of the 8oz if you’d like to include them.
If you’re struggling, don’t quit. Steam all 8oz, or adjust the quantity, but don’t throw in the towel! This is a challenge, which means it’ll be difficult at times. You can do it!
This is not a meal replacement. Listen to your body: if you’re full, don’t forcefully eat an additional meal. If you’re still hungry, go ahead and eat.
Eat just a few nuts or seeds with your greens, or incorporate them into a dressing. This will maximize nutrient absorption.
list of greens to choose from
Kale, collard greens, watercress, romaine lettuce, Swiss chard, arugula, endive, bok choy, and turnip greens
ideas for consumption
Salad (Obviously! Be creative, and try new combinations)
Green smoothies (Mostly greens, sweetened with fruit)
Soups
Stir fries
Steamed
Chili
You can try any combination of these in a day. Maybe you can have 2oz in a morning smoothie, 4oz in a salad with lunch, and 2oz in a dinner soup. My suggestion? Establish a routine and stick to it: this will take the decision fatigue out.
salad dressing recipes
I know one thing that changed the game for me was creating my own salad dressings at home. Having a delicious dressing on hand will motivate you to get those greens down! Here are some suggestions:
track your progress
Finally, I created a calendar just for you! This was designed for Instagram stories, but feel free to print it out and hang it on your fridge. Tracking progress helps keep you accountable.
Any questions? Drop them below!
