Beet roots and greens are loaded with healthy nutrients.  To prepare greens, steam and flavor them as you would any greens such as turnip or collard greens.  For the beet root, I recommend grating them raw onto salads, or, wrapping in foil and roasting in a 400' oven for about an hour, until a knife slides in easily.  There are many ways to enjoy beets hot or cold. The beet root is a good source of manganese, folic acid, potassium, phosporous, magnesium, iron and Vitamin B6.  Betacyanin is what gives beet roots their rich purple-crimson color and studies show this has cancer-fighting qualtities.  Raw or cooked, beet roots are a great source of fiber.

Have you noticed that restaurant food is often more salty or fat-laden than anything you eat at home?  When you cook, even simple meals or microwaved steamed vegetables, you have the perfect opportunity to control what you and your family are ingesting, so use that to your advantage.  Cook with a good quality non-stick pan to cut down on cooking oil which has 199 calories and 14 grams of fat in just one tablespoon. (Olive oil has less, and using a spray like PAM is even better.)    Ditch the salt and experiment with herbs and seasonings, or a quick and simple variety of 'Mrs. Dash'.  Did you know you can substitute applesauce for cooking oil in recipes you bake? There are many healthy substitutions to try which will surprise you because neither you nor your family will miss the old ingredients.  Small changes in cooking methods and recipes add up to big health improvements!

While it is true that everyone needs some salt to function, Americans consume much more salt than they need for the body's balance of fluids. 80% of our total intake comes from salt added to processed foods by manufacturers and salt that restaurant food preparers add.  Generally, you should not have more than about a teaspoon of table salt, or 2300 milligrams of sodium a day.   If you have high blood pressure, diabetes or have been told by your doctor to watch your sodium intake, you should have 1500 mg or less. The 'sodium' on a food label is listed in 'mg' and refers to the amount per serving so always check the serving size.  Marketing slogans want us to believe that the 'sea salt'  used in their product is a safe and healthy way to get a good flavor.   Not true.  The sodium content is only slightly reduced.  One tsp table salt: 6 grams = 2400 mg sodium.   One tsp sea salt: 5 grams = 2000 mg sodium.  One tsp Diamond Crystal kosher salt: 2.8 grams = 1120 mg sodium.  Sodium balance is critical for optimal health of your heart, kidneys, ateries and brain.

Just five minutes of light exercise right when you wake up in the morning can get your day off to a great start.  You'll get the "feel good" endorphins flowing and you'll set the tone for healthy food choices throughout the day.  Try this quick routine right when you wake up tomorrow morning: 1) 30 seconds of "punch the air" - Hold both hands up in front of your face, fists clenched.  Punch one arm out and bring it back as you punch the other out.  Go out and back, alternating arms without stopping for 30 seconds.
2) 1 minute of "high knees"- Like you're marching in place, lift one knee all the way up, then back down.  Lift the alternate knee up right when the other touches the ground.  March in place for a minute.
3) 30 seconds of punch the air
4) 1 minute of high knees
5) 2 minutes of any stretches you'd like

As, always call Kaizen Total Wellness at 941-556-7785 for more information on how to better your overall health.