Loyalty is a Choice

The most destructive of weapons is not the spear or the siege cannon, which can wound a body and demolish a wall.
The most terrible of all weapons is the word, which can ruin a life without leaving a trace of blood, and whose wounds never heal.

Let us, then, be the masters of our tongue and not the slaves of our words.
Even if words are used against us, let us not enter a battle that cannot be won.
The moment we place ourselves on the same level as some vile adversary, we will be fighting in the dark, and the only winner will be the Lord of Darkness.

Loyalty is a pearl among grains of sand, and only those who really understand its meaning can see it.

Thus the Sower of Discord can pass the same spot a thousand times and never see the little jewel that keeps together those who need to remain united.

Loyalty can never be imposed by force, fear, insecurity or intimidation.
It is a choice that only strong spirits have the courage to make.

And because it is a choice, it will never tolerate betrayal, but will always be generous with mistakes.
And because it is a choice, it withstands time and passing conflicts.

 taken from Manuscript Found in Accra  |  Paulo Coelho http://bit.ly/maccra

Support, Refuse, or Trust.....

If you reject [supporting] someone's work, you cannot expect for these same persons to say 'yes,' to help spread your message, for them to support your work.
I've seen this a lot lately....sort of amusing, and frankly sad.

Will it be abundance or scarcity?

It cannot be both.

Choose to be supportive.  So YOU can have more !!!
It is an abundant Universe. You must know this.

A TRUEpreneur

A TRUEpreneur is:
 
AN ENTREPRENEUR, WHO, AFTER HAVING PLANTED THE SEED AND TOILED IN THE FIELD EXTENDS THEIR HAND TO HARVEST THAT, WHICH IS NECESSARY TO PROVIDE STABILITY SECURITY, AND FINANCIAL FREEDOM FOR THEMSELVES AND THOSE THEY LOVE. AND THEN TAKES EVERYTHING IN EXCESS, AND BLESSES THE LIVES OF THOSE WHO ARE STILL IN THE JOURNEY OF BECOMING A TRUESTAR. 

Welcome to WWW.TRUESTAR.TV.
Check out www.monikakovacs.com for more.

If you love it, let it go, If it comes back …..

I am a Wellness Consultant with TRUESTAR Health, home of the Leading Online Healthy Lifestyle Resource, the #1 Ranked vitamins and natural supplements.  I first began with this company, working as a Personal Health Advisor, in 2006, when they operated within various retail locations.  I coached people through their journeys to better health, using the TRUESTAR system, combined with my own Personal Training services.  It was all I could ask for, and some.  I was doing what I loved.  I never worked a minute.  I simply got to spend time clients, sharing my knowledge, learn something new every day, and change lives.  It was amazing to have seen 100’s of committed individuals pushing through to weight-loss victories, amazing bodies, lives transformed.

There was especially one client I adored working with.  She was the Student every coach dreams of.   I will call her Kathy to respect her privacy.  I remember Kathy first coming in to our initial consultation, with all her 4’9, meaning business like I have never seen anyone before.  She signed up for my biggest packages in everything.  She was hungry.  She knew what she wanted; she was focused, open, willing, and ready to go.  Her and I had a 42-week contract.  She never missed a beat.  She never whined.  She was always grateful.  She was honest, and very open.  She shared her struggles, her joys; she shared what she could not shake, her fears and more.  She started to come alive.

Besides all the above, she worked HARD!!!!!  She showed up ready, she trusted.  She changed her life; she also lost 50 lbs.  My favorite part, as I am such a girl and stylist, I started to see her changing her outfits.  She started wearing skirts and more feminine pieces, not to mention her sweet smile of joy, and eyes of sparkle became permanent on her face.  There was so much gratitude, and the strength that can only come from KNOWING she had earned it.  As the fruits of her effort unfolded, she never stopped going for it.  This woman was unbelievable.

I had to I relocate, end that line of work, and leave my clientele behind.  My prime focus became my Private Personal Training business catering to high level performers and executives stay at home wives and mommies.  This transition, while exciting, made it difficult to part from my clients, and friendships.  I had no access to company database, hence I always wondered and missed many of my besties from the past :)

Fast Forward to 2012, February 25, 2012.  I am still a TRUESTAR Girl, and represent the best of the best, as a Wellness Consultant.  After the Saturday morning training + meeting, I had an inner push to call my mother and suggest a visit.  She wanted to meet with me mid-way, but something told me to drive out ‘to’ her farm.  It was a gorgeous Sunny winter afternoon, and I love visiting the country on a day like that.  It is like God was talking to me all while driving, I was listening to a book on audio, that seemed to have guided this entire drive and experience.

As a personal note, I am a book warm, I love to read and listen to books.  I love to learn and spend a ton of time on bettering myself, also to work on my command of the English language.  During my drive, I was listening to my latest and greatest find, which was really an almost divine slap on my face, as I was not getting the first gentle nudges, that tried to guide me to read it.  Enter SPIRIT JUNKIE--a hip new book, I was guided to get my hands on through audible.  I soaked it up ip in two days.  It was clearly ‘for me’ and for ‘a purpose’ unknown to me at the time of my purchase.  The book is based on A Course in Miracles (ACIM), a self-study curriculum that aims to assist its readers in achieving spiritual transformation.  I have been wishing to own a copy of ACIM for long, but could never put my hands on it.

As I arrived to the country, I was filled with peace.  The book I was listening to, SPIRIT JUNKIE, was really getting into those dark areas of my psyche that, needed to be opened. 

I am known to, what I call, ‘clever-task.’  I do not like sitting, not to mention, work, in one place.  Over time, I learned to get my work done wherever I happened to fancy positioning my yogic behind.  Since I am usually on the go, my tasks get done in creative ways. 

As I arrived to my mom’s farm, I had a couple of conference calls to attend to.  While waiting on these, and mom to get ready, I got online to see, if the local bookstore may have carried ACIM.  They did; I put it on hold.  As a side note, both ACIM and SPIRIT JUNKIE had been books I was nudged about, since I first learned of them.  I ignored all of these of course, until these nudges, and the circumstances of acquiring them, became too clear and inevitable.

When mom and I finally got back into the city, we had a plan where we would go first etc.  I wanted to pick up my book, ACIM, so that was first (seriously, can I be more of a child).  While at the store, I also wanted to pick up the current book I was listening to, in paperback (when I love a book a lot, I do this).  As I looked for my prey on the shelves, without success, I turned to walk towards the computers to do a search, and get myself properly allocated.  As I begin to make my way to the computer, I spotted a short lady, in store uniform.  I recognized the face, the glasses.  I knew her, but have not yet registered the identity.  Then it was clear, it was she; the one I never forgot, the face I have missed for 5 years.  The client I always remembered with so much gratitude, Kathy!!!  I could not believe my eyes.  We got excited, caught up.  She also met my mom, told her about our amazing journey together (FYI, my mom still thinks I do a cross between aerobics in pastel spandex, Jane Fonda style, mixed with some yogic moves). 

Kathy briefly shared her personal struggle and frustration since we parted ways.  I.e. how she did not find inspiration, nor support in the people who came after me.  Her body also took another downward spiral.  We re-established contact, and became beyond eager to reconnect and embark once again on a new journey to self-love, and multi-dimensional transformation.  Just before we parted, after all she was at work…oups, I asked her to assist me finding the book I wanted to get, SPIRIT JUNKIE, one of the ‘reasons’ I went in there.  Kathy, also felt the same book calling to her, and she put a copy aside for herself as well.

As mom and I left the bookstore, I had an uneasy pinch of the minus 14-Celsius outside. I suggested a coffee break.  While in line at the cafe, a lady, who stood in line, overheard our admiration of the gorgeous cakes and desserts.  We started talking and instantly clicked.  A short conversation of caloric-guilt, quickly lead to an exchange on weight loss, what I do, and of course TRUESTAR Health.  My new friend, Amy, emphasized that, ‘her ways’ were different from the conventional.  I.e. she saw body transformation as having a strong spiritual basis.  I pointed at the blue book in my hand.  We locked eyes; we both knew we were ‘meant to meet.’  Amy left to sit with her cupcake, we also took our spot.  In a few minutes, Amy tapped my shoulder.  She came over on her way out, to ensure she’d given me her name, also, affirming that, she would look forward to reconnecting and embarking on a quest of working on her spirit and body with me.

Mom and I continued our afternoon, and ended up at a COSTCO.  Of course no Saturday afternoon with mom would be complete without COSTCO :)   As we filled our cart, another TRUESTAR blast from the past, another Monika + Past client Reunion, praising the fruitful work of the past, to mom, who at this point was beaming like a light ball, still picturing her daughter in pastel purple spandex doing the grape-wine, popping the TRUESTAR vitamins. 

It was an unplanned day filled with miracles; or was it?  Were the events shared really miracles, or merely life’s summoning of itself into existence, uninterrupted? i.e. as it happens, when we step out of our own way?  I finished listening to SPIRIT JUNKIE by the time I made it home that evening.  Looking back, it was so clear to me, based on the story the author shared that, everything that, I had experienced, beyond TRUESTAR, SPIRIT JUNKIE, ACIM, have been life’s ways, to get me to where I had been heading all these years.  The lessons, the struggles, the nudges, the slaps, the joys, the sorrows, the losses, the rebirths have all served a purpose to, and of, this point.  It all began many years ago, when I was an over-weight teenager...

The body is a journey of mysteries.  What you do with it is up to you; accept assistance on your way from spirit, a coach, who can easily become a close friend and mentor you will guide you on this journey, and so much more…

PS – always leave room for miracles…..

*ALL OR NOTHING*

*ALL OR NOTHING* thinking IS your GREATEST enemy wrt your diet/indulgences  during this 'week before Christmas.'   You know, the "I will not have lunch, so I can have dessert, and wine at the office party."  Or the, I will skip breakfast, to "save room for dessert,"  and there are many creative ways we can come up with to mess up our hormonal balance, and physiological responses.

To really have a good time, which you should, and don't worry about 2012 for now either, just REALLY be HERE in the NOW, here are a few simple things to help you:
*Eat breakfast + take your VITAMINS every morning
*Keep eating small meals every few hours, that are balanced with CARB/PRO/FAT in each of them
*Drink 2-4 L of water every day

This way you take charge of your hormones, your cravings, and how you feel.  In turn, your experiences ARE going to be [much more] enjoyable, and full of awareness in, and of the season, as it should be :)

To leave you on a positive note wrt the idea of  *ALL OR NOTHING* , check out this video, one of my fav's:

Day 57/90 Mission 'YOUR 2011 Christmas Six-Pack'

57/90  of the Mission 'YOUR 2011 Christmas Six-Pack'

Only 33 days to go, there must be some BIG anticipation built up and even more hunger to finish strong.  Do you want to know the secret to fitness success?  Here it goes.
Those people who look great, carry themselves with strength, grace, and ease, all know the secret.  Those, who seem to 'own the room' as they enter, they are alert, they always seem to have energy, use better language, better word choices etc. share one thing in common: they care about themselves.  They know they need to fuel their days, their performance the right way: through movement.  
The most successful people are likely to exercise first thing in the morning.  They get a strong start, they energize and focus first thing in the morning, while the majority is still snoozing.  The winners are already up paving the way to the success of the given day--no matter what.  They have trained themselves, their minds, their bodies to wake up earlier, work out with intensity, and get out there to seize the day. 


Are you one of them?  If not, start today.  Check out TRUESTAR Health for all your needs to get you up and on with a customized plan for you.  Also, while there, check out TRUESTAR's award winning vitamins and organic supplements to really tweak your performance. 


Winning!

Day 25/90 Mission 'YOUR 2011 Christmas Six-Pack'

25/90 of the Mission, 'YOUR 2011 Christmas Six-Pack'


I have met with some amazing very successful people recently. One key thing I immediately registered in my heart and mind, was something they all had in common.  That is, when they set out to something, anything, great, they NEVER go in, to 'see how things would go.'  Rather, they always, ALWAYS, go FULL-IN.  Is THIS how you approach this challenge?  What about the rest of your life? 


Commit to your success FULL-IN!  Visit  TRUESTAR for the highest level supplements available in North America, to create the right action plan FOR you!!!!  Use code 551066 to qualify for an immediate discount from your ENTIRE purchase.  If you need assistance, please contact me to assist in finding your perfect match.  I am here to help as always.  


xo
Monika
monkovacs@gmail.com

Day 23/90 Mission 'YOUR 2011 Christmas Six-Pack'

23/90 of the Mission, 'YOUR 2011 Christmas Six-Pack'

I was sneaking a peak at John C Maxwell's new book: The 5 levels of Leadership:

Maxwell's premise of leadership is of influence.  Substitute the word leadership, to wellness.  I.e. a person's ability to influence determines their level of leadership.  Influence is a learned skill, so is your level of health.  You can realte that to the successful lifestyle one learns to lead, in terms of healthy choices, that ultimately produce a happy and healthy life.  The key here is that success IS a learned behavior, whether of business, or lifestyle.  

No matter what level of health you may be living at the current moment, you can learn anew, you can change that, the minute you decide.  There is help, resources, mentors, coaches, and numerous different resources available for you if you are serious about a healthy lifestyle.

I LOVE the concept: Influence = Leadership.  The quality and level of your authentic choices will determine the quality of your influence, hence the quality of your leadership you command in your life.  INFLUENCE is one's authenticity bluntly and fearlessly put on the outside, for the whole world to see...feel....and be touched by. 

Nothing has changed......

Day 22/90 Mission 'YOUR 2011 Christmas Six-Pack'

22/90 of the Mission, 'YOUR 2011 Christmas Six-Pack'


Time to take yourself seriously.  Just 22 days ago, you joined, and you PROMISED to you, to me, to 100 other participants, and who knows how many more, who are the silent visitors of our FB PAGE, that you were going to work for 'YOUR 2011 Christmas Six-Pack.'  
How is that promise looking, is it getting stronger by the day, is it shaping up, is it gaining momentum, or did you completely let it slip through your fingers.
Reality is, I don't need to know what is going on, you do.  I am here, of course, keeping my end of the promise alive. 


No matter where you are at, you must take a reality check:
*Assess where you are
*Be honest and truthful
*Be real


Choose what is important, not what is convenient.  


Make sure your plan is set for the week:
*Get your foods in order
*Make sure your supplements are in order (i.e. your Advanced GREENS Plus), and you are TAKING them!!!
*Ensure your life, everything in it, IS in support of your mission
*KNOW what you will do, should anything come up unexpected
*Have a plan, not drama

If you require anything further, a closer look at what you are doing, an assessment, one-on-one help, a meal plan, or a training plan, shoot me an email to monkovacs@gmail.com.  If it is coaching, that you need, to help you stay on track, and true to the promise you made, again, I am only an email away. 

Stay focused on the power of your PROMISE.  Because you were born to succeed.

Nothing has changed.....

Day 18/90 Mission 'YOUR 2011 Christmas Six-Pack'

18/90  of the Mission 'YOUR 2011 Christmas Six-Pack'
‎This is the 18th day, and it is the 13th. You know how I feel about the number 13: http://monikakovacs.blogspot.com/2011/10/day-1390-mission-your-2011-christmas.html


".... is exactly like your inner power. Are you afraid of it? Are you in touch with it? Are you aware of it, and able to consciously use it, for your own benefit? "


Are you still in it to win it?

Nothing has changed.....

Day 12/90 Mission 'YOUR 2011 Christmas Six-Pack'

12/90  of the Mission 'YOUR 2011 Christmas Six-Pack'


GAME-CHANGER-ATTITUDE ADVICE:  * BE *  the diamond in the rough.  So you do not have to be looking for it, you will just recognize the ones like you!!!!!! 


Are you looking for the HOW to do this game of 'Six pack?'  Are you wondering how to succeed?  Are you causing yourself anxiety by simply thinking there are still 79 days left, and you are already feeling overwhelmed, ready to quit?   


Make it easy: BE the success you are looking to achieve.....  STEP INTO the picture.  It is not easy, nor glamorous.  But boy is it doable.  You better believe it!!!!  You better BE it !!!!!

Today: P O W E R

Power start your day with a delicious smoothie:

* 2 'grabs' of fresh baby spinach

*1 cup fresh or frozen berries. 

Pick cranberries, blueberries, or mix them all in

* dash of organic apple cider vinegar

* approx. a hazelnut size fresh ginger

* 6-8 ice cubes 

* 2 cups filtered water

Put all in a blender and blend to desired consistency.  

Antioxidants, Iron, fibre, and a boost of vitamins. 

What more can you ask for to start your day well?

 

 

Enjoy!!!!

xo

Monika

Exercise + Diet

Exercise + Diet = Happiness + Wellness

What if, you substituted the word Exercise for Movement, and Diet for Eating.  It feels so much more attainable, and doable, doesn't it?  It is our nature to do both.  Take the pressure off, daily commit to:

-Movement, and, get up daily, and do a little more than you think you should

-Eating, choose a little wiser than you KNOW you DO.

That is it.

We need to do both, it is our nature--with better quality choices !

52 weeks of bodily bliss, week 30: its a G thing

I love water. I love ice cold filtered water. I make ice cubes out of filtered water too. Hence it is an intrigue to make water interesting and even more healthy than it is...


One of my newest finds to spice up water,is ginger. It definitely is a new obsession :) The G-Goodness goes even further than to spice up water. 


Not only is ginger rich in potassium, magnesium, copper, manganese and vitamin B6. Ginger is also known to be a great GI remedy, a potent anti cancer and anti inflammatory aid, and a very powerful antioxidant.


A simple and delicious way to enjoy ginger: ginger tea. Buy fresh organic roots for this of course. After washing the roots, peel if preferred, slice them or cut them to large pieces. In a large pot of water bring to boil and allow for the tea to cool. Move the tea into a nice glass pitcher or other water container, place to the fridge over night. Enjoy in place of water, or as a replacement to lemonade on the hot summer days.

Cheers!

xo
Monika

52 weeks of bodily bliss, week 28: jUST wALK aWAY

A very simple tool to use to help gauge what goes into your body is through portion control. In North America, we have a very distorted idea of what a serving of starch, protein, not to mention fat would be. For example, when we hear a handful of almonds for snack, how big of a handful are we just talking about? Believe me, it is not a very big one ...


Eating is a numbers game:calories - beyond the taste and nutritional make up. Hence, it can be a varying learning curve, person to person, to get comfortable with it, and be able to use it 'for' us...not against.


My recommendation is to get a great book as a reference tool. Or, work with a professional over a few sessions of basic nutritional counseling, to build the proper foundation of nutrition, and build your castle of physical perfection, from there. For starters that anyone can adopt right now is getting used to walking away from our plates while there is still food on it. This way, it is a definite step towards scraping off excess calories, that would otherwise end up stored. And lets face it even the smartest SPANX designs cant hide the unwanted inches as well as not wearing them in the first place.
Walk away from your plate knowing you are doing that much more for you and celebrate your wellness all around.
xo
Monika

52 weeks of bodily bliss, week 26: quicky on salads

Most people believe that ALL salads are healthy meals.
NOT so fast !!!!

Use caution when choosing your salad.  Adding croutons, cheese, eggs, nuts, fried meat and high calorie/creamy/oily dressing will transform a salad from a healthy meal, to a high fat, high calorie, unhealthy, FAST-FOOD-like, meal.

52 weeks of bodily bliss... week 23: T I M E

Well, we are over the half way mark this year...I hope you are still ON track and are improving your fitness!!!!

I hear this all the time, I don’t have TIME to exercise because, of kids, work, work, studying, house, car…and what not.  I am the excuse buster and will always offer you a solution to find a way to get around things. The key to exercise, no matter if you like or not, you HAVE to CHOOSE to do it. Remember we always make time for what we WANT, what we value. Do you value YOU?  If not, what DO you value?


We all have lives and challenges, and if you think yours are bigger than mine, you are mistaken. Every person at every age has their challenges that are complimentary to their levels of life.

So the solution, no ‘not enough time’ is not-enough to NOT exercise. If you can only spare 10 minutes, give me the full 10 minutes of it.  But get creative and get honest, 10 minutes of skipping or light jog will be amazing. OR, I will challenge you to 10 madness circuits of burpies (yes yes my clients hate these and some even call them ‘the throw ups’).  Try 30 sec burpies fast, for numbers, with 30 sec rest. Alternate, no stopping for 10 full minutes. If you do this daily and keep with a sound eating- plan you WILL move things around and your bod will thank you! Try the same with 30 sec full out fast skipping, 30 sec rest, or 30 sec full out sprint, 30 sec walk. The choice is yours.


Try this as your new companion, an amazing gadget I use, the GYMBOSSSSS!!!!!!!


 


However when the tide does settle down you are to commit to a proper training regime that builds muscle, challenges the body and the brain, and keeps you progressing over time. 

Regardless of what life throws at you, get creative with your time.  Hire an expert to coach you and guide you through the challenges, you cant and should not expect yourself to know it all and do it all.  That is why we specialize in a certain aspect of life.  

Put you on your TO DO list so you can be proud of your  ‘TO HAVE DONE” list.  Because that is truly what life is all about the moments we stepped up and made it worth the fight ;)

Xoxo

Monika

52 weeks of bodily bliss... week 22: Check in, check on...say "I DO" to YOU!!!!!

I am hungry. Are you hungry?

I coach many clients online and in person changing their lifestyle and small habits that create the overall picture, that at times fall short of what they truly want, and settles them into a life less than they are capable of.  The most gruesome area of all is the diet, the foods to eat, the portions to choose, the cravings to conquer, the plan to stick to, the reason you are watching your diet and I could go on.

When one is on a monitored eating plan, it has to be followed. It is a very simple process.  I assess you, gather any related information you may find important to share with me.  I take a day or two to work on your plan.  All you need to do is stick to the plan follow it from A-Z, and with my coaching, that HAS to be ongoing and accounted to, you get to live the changes you signed up for at the start.

Simple? Very? Easy? Far from it.

One of the challenges that can cause one to fall off the plan, is their hungry nature. It takes time to fall off track it will also take time to get back on the train and ride it to the destination of choice, great overall health, and a beautifully functioning and looking body.

MONKOVACS@GMAIL.COM is my email for all those wishing to put the END on their restless quest for change.  It is possible, it exists, it can be yours--if you are willing to commit to act nothing short of your own interest.

Love,
Monika

52 weeks of bodily bliss... week 21: Better than ICE CREAM !!!!!!!

If you know me, you know, I LOVE ICE CREAM!!!!!  I mean I L O V E ice cream!!!!!  If I could, I would live on nothing BUT ice cream.  Unfortunately I can't, so the need for better alternatives has been tickling my curiosity, and this week I will share some fun ideas with you.

As the weather warms up and our hearts are more free and wanting to enjoy life's great fun and cool treats, ice cream moves way up the list.  Not so hard, at the grocery stores the freezer isles are displaying the latest indulgences, the TV reminds of the yummy, the streets have ice cream trucks circling playing the fun music, not to mention the beaches, where the fresh cones with scoops melting down the forearms are calling our taste buds for a party.

While this is all fine and dandy, if not kept in check, our waist lines soon will rebel against the indulgence of our taste buds, and we bulge out of the bikinis.  Where did all the hard work go at the gym all these weeks?????  Now what?

Fret not, there are some easy tricks to keep the cool cravings satisfied.  One of my favorite things to do is, freezing bite-sized watery fruits to snack on.  For example, pitted and diced plums, mangos, cantaloupes, grapes, or blueberries make for a cool and nutritious revive.  These are amazing alternatives for ice creams and even a little over indulgence will not do too much damage.

These fruits, and others you love, are loaded with nutrients and vitamins to even further boost your indulgences, and keep your waist line slim and tight:

1 cup plums have 76 cals, 19 g carbs, .5 g fat and about 2 g fibers

1 cup blueberries have 82 cals, 20 g carbs, under 5 g fat and about 4 g fibers
1 cup grapes have 104 cals, 27 g carbs, 0 g fat and about 2 g fibers
1 cup mangos have 107 cals, 28 g carbs, .5 g fat and about 3 g fibers
1 cup cantaloupes have 54 cals, 14 g carbs, .5 g fat and about 1.4 g fibers

So simple, so delisc, so good for you.

Happy Snacking !!!!!

xoxo
Monika

52 weeks of bodily bliss... week 17: Rejuvenating Foods for Springtime Part IIRejuvenating Foods for Springtime Part II

Last week we went over why some 'spring foods' do your body great'  This week, I will list a few I personally love, that also hold some amazing nutritional benefits for the body and well-being.

Asparagus: 

• great source of folate, whose deficiency is the most common vitamin deficiency in the world
• 1 cup of cooked asparagus (provides 67% of the daily value for folate)
• essential for heart health and the prevention of birth defects

Apricots: 

• help satisfy that sweet tooth
• rich supply of carotenoids, phytonutrients
• powerful antioxidant 
• rich in beta-carotene and lycopene (important in reducing the oxidation of LDL cholesterol, (the cause of plaque build up in arteries) and maintaining a healthy heart)

Green Peas: 

• rich source of B vitamins, including B1, B2, B3, B6 and folate (essential for the proper metabolism of fats, proteins and carbohydrates)
• rich in health-protective carotenoids (lutein and zeaxanthin), powerful antioxidants, that promote healthy vision and protect against age-related macular degeneration

Spinach: 

• rich in vitamin A, important for cardiovascular health
• rish in vitamin K, important vitamin for bone health
• at least 13 different flavonoid compounds, that function as powerful antioxidants and anti-cancer agents
• carotenoids, such as lutein, which are important for preventing age-related macular degeneration

Romaine Lettuce: 

• low calorie 
• vitamin C and beta-carotene content work together to prevent the oxidation of cholesterol
• helps prevent the formation of arterial plaques
• contains chromium, helps in maintaining healthy blood sugar levels

Green Beans: 

• vitamin A (through its concentration of beta-carotene) 
• vitamin C is part of the sine qua non for a healthy immune system. Beta-carotene and vitamin A are fat-soluble antioxidants, while vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between their beta-carotene and vitamin C content, green beans help cover both of the body's internal environments against damage from oxygen free radicals.

Collard Greens: 

• member of the cruciferous family of vegetables, with many unique health-promoting properties
• contain sulfur compounds, that decrease the occurrence of a wide variety of cancers, including breast and ovarian cancers
• concentrate lutein and zeaxanthin, two carotenoid phytonutrients important for protection against age-related macular degeneration

Avocados: 

• rich source of heart-healthy monounsaturated fats (can help lower cholesterol)
• 50% more potassium than bananas, compared in weight

Swiss Chard: 

• one of the most nutritious vegetables
• source of vitamin A and E, two fat soluble vitamins that act as powerful antioxidants, 
• many other vitamins, minerals, dietary fiber and protein
• source of carotenoids: beta-carotene, and flavonoids: anthocyanins, help protect cell structures (including DNA) from the damage that can be caused by free radicals

Basil: 

• source of vitamin A, basil contains a unique array of flavonoids that protect cell structures, as well as chromosomes, from radiation and oxygen-based damage

Use these spring goodness foods to enrich your already consciously chosen food items, not only to richen and add variety tot he taste, but also to increase your well-being and give your body and overall health a boost. 

Happy and Healthy Spring!!!!!!!