Monthly Archives: January 2016

Healthy Living A to Z: G


Dark green leafy vegetables are great sources of nutrition. Salad greens, kale and spinach are rich in vitamins A, C, E and K, and broccoli, bok choy and mustard are also rich in many of the B-vitamins. These vegetables also contain an abundance of carotenoids—antioxidants that protect cells and play roles in blocking the early stages of cancer. They also contain high levels of fiber, iron, magnesium, potassium and calcium. Furthermore, greens have very little carbohydrates, sodium and cholesterol.

There are many ways to enjoy a meal with leafy greens:

Make a salad: Keep salads interesting by varying their colors, textures and varieties. Perk them up with small tender leafy greens such as romaine lettuce, spinach and arugula mixed with different kinds of tomatoes, cucumbers and carrots.
Wrap it up: Make a wrap with tuna, chicken or turkey and add romaine lettuce, spinach, arugula, and other veggies for some extra flavor.
Add to soup: Add greens with larger, tougher leaves such as collard greens, kale or mustard greens into your favorite soup.
Stir-fry: Add chopped spinach, bok choy or broccoli to chicken or tofu stir-fried with olive or canola oil with some garlic, onion or ginger.
Steamed: Steaming collard greens, mustard greens, kale or spinach until they are slightly soft.
In an omelet: Add steamed broccoli and/or spinach to an egg-white omelet for a vitamin and iron rich meal.


Everyone wants a healthy posterior chain. Whether that translates into “a nice butt” or a “faster sprint/better deadlift” for you, paying attention to your glutes’ strength and flexibility is an important factor of lower body health.

Any motion, from walking and climbing stairs to squatting to pick somthing up and biking require proper strength, coordination and endurance in the several muscles that make up your posterior: lumped together, these muscles are called your glutes (short for gluteus maximus and gluteus minimus).

Just like training your biceps of your shoulders, these muscles are targeted not only by big compound movements but also isolation and muscle specific lifts.

Here is a glute routine that you can either do on its own or you can sample some of the exercises and concepts to toss into your next leg day or full body workout.