6 Reasons Why YOU Need More Greens in Your Life!

View More: http://ambrosiophotography.pass.us/jacqueheatherheadshotsGreens, greens, glorious greens! The more you eat, the more you want! Unfortunately they are grossly under consumed in the Standard American Diet (SAD). So why should you focus on eating more greens? I will highlight (in no particular order) SIX reasons why you should be eating more glorious greens:

  1. They are good for eye health. Leafy greens like spinach & kale are good sources of essential carotenoids called lutein and zeaxanthin. Carotenoids act as protective shields to the macula and can help prevent eye problems like macular degeneration. There are also studies that suggest greens are protective against cataracts and glaucoma (see reason #2).
  2. Improves circulation. Greens are healthy source of nitrates. A diet rich in plant sources of nitrates can improve cardiovascular health by thinning blood and widening blood vessels, which can decrease the risk for clots and strokes. When you consume nitrates in plants, bacteria in your mouth convert them to nitrites. Nitrites are then absorbed &stored in your cells until they’re turned in to nitric oxide, a compound that’s proven to relax blood vessels and increase blood flow. So not only is this good in terms of heart health, it can also be beneficial around exercise. Leafy greens, beets, cabbage, celery, endive, fennel, leeks, and parsley are great plant sources of nitrates. Nitrates in animal sources do not have the same effect, and can actually be harmful to your health. Processed meats are considered Group One carcinogens (have been shown to cause cancer in humans).
  3. Energy booster. Iron is an essential mineral found in your red blood cells (called hemoglobin) and in your muscle cells (called myoglobin). Iron helps transport oxygen from your blood to the lungs and to other tissues. When you are low in iron, often times it results in lethargy. Iron is abundant in leafy green vegetables. However, the type of iron found in leafy green veggies isn’t easily absorbed, so adding Vitamin C (squeezing the juice of a lemon on your greens) can help absorb the iron.
  4. Good source of fiber. Our gut microbiome is considered our second brain. Fiber feeds our gut microbiome, so we want to eat foods that have fiber. You should strive to eat 25 – 30 grams of fiber/day. When we eat the SAD (processed foods, sugar, refined foods, fast foods) it can decrease our immunity, and may be a contributor to chronic disease. Strive to include a green veggie in every meal. Some examples include kale, bok choy, mustard greens, collard greens, and beet greens.
  5. Weight loss/weight maintenance. Greens are naturally low in calories, and high in health promoting nutrients. So, you can eat unlimited amounts of greens. Just make sure to minimize (or avoid) cooking them in oil, or drenching them in salad dressing. Instead choose the juice of a lemon or salsa as a tasty companion.
  6. Improves immunity. Dark leafy greens are rich in chlorophyll, and chlorophyll is what gives them their green color. Chlorophyll is the chemical that allows sunlight to be transformed into energy. Chlorophyll has been shown to kill harmful bacteria (strep and staph) in the GI tract; it increases the number of red blood cells which increases oxygen utilization throughout the body; and it also reduces the binding of carcinogens to DNA in the liver and other organs. Spinach is a rich source of chlorophyll. Chlorophyll is also found in alfalfa, asparagus, beet greens, bell pepper, broccoli, Brussels sprouts, green cabbage, celery, collard greens, green beans, green olives, green peas, kale, leeks, parsley, romaine lettuce, sea vegetables, swiss chard, and turnip greens.

One of my favorite ways to start my day is with a green smoothie. One of my favorites is the glowing green smoothie, but I also experiment and create my own most days of the week!

If you’re interested in taking a proactive approach to your health, schedule a complimentary consultation with me here!

XO Coach Jacque

Mediterranean Diet for Heart Disease

Focus:  Mediterranean Diet for Heart Disease

trip 6Crete, Greece

June 15 – 21, 2015

  • A 7-Day focused immersion into THE Mediterranean diet and lifestyle
  • Designed to provide an overview of the culture, nature and cuisine of Crete, with an emphasis on cuisine in helping to maintain optimal health; food as medicine and prevention
  • Develop strategies to implement the Mediterranean lifestyle when returning home
  • Ideal for health care practitioners, people with a family history of heart disease, and those interested in the Mediterranean diet and lifestyle

Join us for an informative and exciting immersion on the magnificent isle of Crete. Our base is in the foothills near the Minoan Palace of Knossos, where olive oil and wine has been produced for over four thousand years.  This historic region is bustling with small-scale agricultural production in communities striving to sustain cherished traditions. We’ll visit resident specialists at their “field offices.” Over 20 teachers will present during this 9-Day Mediterranean Immersion.

Per Person Price:  $3,660 (Double Room) / Deposit per Person:  $500 due April 17, 2015. Full payment must be received by May 1, 2014.  All checks should be made to:  Focus43 LLC.  Space is limited to 20 Attendees.

For more details contact Jacque Tarlton: jacque@focus43llc.com or 786.351.3488


On-Site Tours:

  • Archaeological and Historic SitesBotanical Hikes,
  • Usage of Wild Plants in Cuisine and Medicine
  • Organic Extra Virgin Olive Oil Production Factory
  • Organic Vineyard and Winery
  • Organic Farms and Markets


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  • Cooking Classes by Pro Chefs and Traditional CooksDoctors
  • Nutritionists, Herbalists, Practitioners of Naturopathic Medicine
  • Holistic Health Agronomists-Eco Agriculture Experts and Ecologists
  • Community Sustainable Living Practices/Conservation
  • Sustainable Tourism Practitioners



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Organized by:

Nikki Rose – Professional Chef, Writer, Seminar Director Crete’s Culinary Sanctuaries Network an award-winning cultural-culinary education program


Jacque Tarlton – Founder, Focus43, Curator of Wellness Immersion Tours

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Workshop Teachers:

Manolis Avramakis, Botanist, University of Crete, Natural History Museum

Dr. Matina Chronopoulou, NaturopathVassilis Gkisakis, Agronomist, PhD, Agrobiodiversity

Dimitris Mavrakis, Chef-Proprietor, Kritamon Estiatorio

Dr. Yiorgos Spanakis, Neurologist, BRAINFITNESS

Elena Paravantes, RDN, Food and Nutrition Writer, Mediterranean Diet Consultant


Journey to Healthy Living

Get in touch with Focus43!