WANT A BALANCED DIET?
Eat Dark Leafy Greens!
After a long day of work, sometimes we want nothing more than to come home and relax, unburdened by the worry of whether or not our dinner is healthy. Unfortunately, these days add up, and the longer these unhealthy meals continue, the worse it can be for you. So how can you still eat a balanced diet even when you’re exhausted or busy? The answer is to add dark leafy greens to your diet. While any vegetable is better than a burger or a cookie, darker greens — like spinach, kale, bok choy, and mustard greens — provide many impressive health benefits. Because of their rich color, these greens have higher folate levels, a B vitamin responsible for promoting heart health and preventing cancer.
Along with B vitamins, dark leafy greens have tons of vitamin K. This protects bones from osteoporosis and helps the body fight against inflammatory diseases. Their abundant antioxidants fight free radicals that can damage our cells and contain very low cholesterol levels. To top it off, they have minimal carbs and sodium too. Incorporating More Dark Greens Into Your Diet Unlike some people might think, you don’t need to eat a kale salad every night or Popeye your way through a can of spinach to consume a healthy amount of greens. Even if you’re in a rush, there are many simple ways to sneak some dark greens into your meals.
tuna salad or chicken breast, rolling it together with some dark greens and light sauce is an easy way to eat healthy while on the go. • Stir-fry your veggies with some chicken or tofu. Toss in greens like spinach, bok choy, or broccoli with garlic, onion, ginger, and soy sauce for an effortless weeknight meal. • Soften your greens in a soup . Even if you’re quickly making a can of Campbell's or ramen noodles, tossing your dark greens into the broth right before it’s done can help soften them. Just make sure to chop them so they’re small enough to slurp up from your spoon. Any way you prepare them, darker greens are better for your health. Try to incorporate them into at least one meal daily to receive the excellent benefits they provide.
• Wrap your favorite protein in a tortilla and add spinach, arugula, or kale. Whether it’s
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Amanda would never have imagined that her husband was a narcissist. Amanda had always thought narcissists were charming, popular, and arrogant, but that’s not always the case. Amanda soon learned she was in a relationship with one of the most toxic narcissist subtypes, the covert narcissist. Her husband, Eric, wasn’t successful, charming, or arrogant. He wasn’t even handsome or suave. To most who knew him, he just seemed like an average guy — the sort who always went out of his way to help others. Amanda and Eric had a good start, but things got rocky quickly. Eric had trouble with his career. After flunking out of school, he found a full-time job in a local factory and spent the rest of his time drinking. Because the covert narcissist projects an outward image of low self-esteem and may even come across as a generally good person
at first glance, it’s harder for their targets to understand what is happening. Eventually, the covert narcissist starts abusing those who are intimate with them. As time goes on, their facade of humility is revealed as a mask to cover up their envy and entitlement. Since they “know” on the inside how much better they are, they feel entitled to misbehave in hidden (and some not-so-hidden) ways. Amanda began to notice how Eric used his “good guy” image to conceal his toxic interior. He felt entitled to act in violent and abusive ways behind the scenes. When Amanda initially reached out to friends and family, nobody could believe a great guy like Eric would do things like that! Living with a covert narcissist feels like having a secret vampire living in your house that everyone thinks is so lovely but is actually a
blood-sucking monster! Expelling the covert narcissist will make you feel like life is wonderful and brand new again. Thankfully, Amanda ended her relationship with Eric, and she can’t believe how much better she feels. If you have a covert narcissist in your life, you owe it to yourself to see how much better things can be when they’re gone.
This story has been shared with permission, and names have been changed to protect identities.
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