Top 5 Vegetables That Offer Maximum Nutrition and Minimum Calories

In this article, we discuss most nutritionally dense vegetarian foods that also have the least calories. This nutritional equation is determined by the ANDI (Aggregate Nutrient Density Index) that rates foods in terms of efficient nourishment.  Foods that equal 1000 points or more are the top diet foods.

Foods have also been chosen for this list if they have low glycemic load. This means that the food must be rated at less than 100 points. The food also made the list if it had a very high Amino Acid profile, meaning that it contains a lot more protein then most vegetables.

These top nourishing foods are also rated according to their ability to reduce inflammation. This is called the Inflammation Factor. Therefore, if a food rates above 50 points it can help relieve the inflammation in your body that might be slowing your metabolism.

The top 10 vegetables that boost weight loss and metabolism are –

#1. Collard Greens. Collards contains no saturated fat or cholesterol. It is 92% a whole food and has a low glycemic load of only 4, which means that it provides you with steady energy. It has an inflammation factor rating of 279 which over five times the target of eating a food with an IF rating of 50. This makes this a very healing food that is ideal for weight loss.

Arugula

#2. Kale. Kale has an ANDI score of 1000 and contains no saturated fat or cholesterol. It is 85% a whole food and has a low glycemic load of only 3, which means it does not cause blood sugar spikes. It has an inflammation factor rating of 257, which makes it about six times more healing to the body then many foods.

#3. Bok Choy. Bok Choy, lost known as Chinese Cabbage, has an ANDI score of 824 and contains no saturated fat or cholesterol. It is 85% a whole food and has a low glycemic load of only 1. It is ideal for those who are diabetic and dieting. It has an inflammation factor rating of 127 that makes it profoundly healing.

#4. Raw Spinach. Raw spinach has an ANDI score of 739. It contains no saturated fat or cholesterol. It is 85% a whole food and is rated as having an astounding low glycemic load of 0. It has an inflammation factor rating of 78 that makes it a moderately anti-inflammatory food.

#5 . Arugula

Arugula has an ANDI score of 559 and is low in saturated fat and super low in cholesterol. It is 90 % a whole food and is rated as having a remarkable glycemic load of 0. It has an inflammation factor rating of 1, which makes it a mildly healing food when it comes to inflammation.

These foods are best eaten raw, but if you want to get into the habit of eating all five at once for a potent hit of antioxidants, protein and nourishment, you can combine them and steam them or lightly braise them in a pan with a bit of healthy oil.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41)440-2217 and ask for Adrienne Wright Bulow or Dr. Micheal Rahman or email us at adrienne@healthy-active.com.

The Metabolism Boosting Properties of Asparagus

Organic asparagus is widely available that is now in season so be sure to take advantage of the supremely nutritious, detoxifying and metabolism boosting properties of this vegetable offers people. It so packed with nutrition it is ideal for those trying to maintain a hormonally balanced and healthy diet.

Asparagus is now widely grown commercial all over the world in the United States, Australia, Peru and China but it is best to by locally from an organic farmer if at all possible.  Steam it until it is soft and then season with salt, pepper and your favorite fruit vinegar.

The Asparagus Story

Asparagus is a common garden vegetable, but exotic versions also grow wild and can be foraged in some areas of the world.   Asparagus has long been recognized for its nutritious qualities and it was served up as delicacy to ancient Greeks and Romans. 

The asparagus is technically a lily that belongs in the illaceae family, which includes daffodils, tulips, but also sulphuric alliums like onion and garlic.  The plant is usually grown from a seedling and when it matures, it can reach feet in height.  The most nutritious edible asparagus spears first appear at the base of the plant in early May and continue growing throughout most of the summer.

White asparagus, by the way, is not really white. These delicate looking spears result when farmers cover emerging shirts with dirt to prevent them from turning green.  This is done because asparagus spears that spend too much in the sun tend to be less tasty and tougher.  When shaded from light the asparagus spear develops a delicate taste that is reminiscent of mushrooms. When young the shoots also tend to be purple or reddish in color.  So when you buy purple asparagus, it is likely that you are buying younger, tender shoots.

 Asparagus is Highly Nutritious

Asparagus has the overall effect of boosting your metabolism because it is such an effective cleanser and body builder.  Here is a quick look at the many benefits of consuming this vegetable.

Asparagus is the ideal diet food. Just 100 grams, or about six medium sized spears, provides just 20 calories while at the same time providing high amounts of vitamin and fibre. 

Asparagus cleans out the digestive and cardiovascular systems.  Asparagus is one of those vegetables that has several beneficial effects to both your heart and stomach because it is super-high in fibre with 2.1 grams per six spears.  Dietary fibre cleans the colon, decreases LDL (bad) cholesterol levels and helps balance blood sugar.

Asparagus is rich in folates and B vitamins. Folates rev the metabolism by helping cell DNA in cells breathe and regenerate themselves and asparagus shoots are one of the few vegetables to contain a complete B-vitamin complex.

Asparagus is also very high in antioxidants.  The shoots provide about 35% of the RDA of Vitamin K and high amounts of the synergistic combination of A, C and E.

Asparagus is high in minerals. The young shoots are especially rich in copper, iron, calcium, potassium, manganese and phosphorus.

Finally, realize that this is an alkaline food that helps balance out the kind of acidosis in your system that can cause disruptions to your metabolism and weight gain. The vegetables fibrous bulk acts like a little broom, sweeping out all debris out of your system so it can operate more efficiently.

How Jumping Rope Boosts Metabolism

You do not have to join an expensive gym or buy the latest trendy bike in order to boost your metabolism. One of the simplest and cheapest ways to boost your metabolism is to simply get in the habit of jumping rope.  Your overhead is very low in this case. Just simply visit your local department store or toy store and buy yourself a skipping rope. Skipping ropes that have sturdy handles with firm rubber grips are best.

It is also a good idea to invest in a good pair of cross-trainers to absorb the shock of the constant jumping you are going to do as you turn the rope.

The Benefits of Jumping Rope

Jumping rope is one of those rare activities that offers the dual benefits of both aerobic and anaerobic activity. The main benefit is that it increases your cardiovascular lung capacity. The better able you are to breathe, the more able your body is to take in and retain oxygen; a capacity that is important for both calming the nerves and fighting free radical damage to cells in the blood stream.

There is a lot of jumping up and down when you skip rope, so this is also considered to be a mild impact exercise, which means that it helps build, strengthen and preserve bones.  Not only does it strengthen the bones in the ankles, knees and hips it also helps strengthen the spine.  It is also an activity that prevents osteoporosis and other diseases that cause bone loss.

 Jumping rope is also considered to be a plyometric type of exercise, which means that it is excellent for conditioning the body, making it more resistant to stress and strengthening all of your muscles at once. It is an especially good activity for building strong, shapely legs.  This is why military personnel, gymnasts and body-builders jump rope. It just simply keeps them in shape on all levels so they are ready for anything.

When you jump rope you become a lean, mean fat-burning machine. Jumping rope burns 1000 calories an hour. It takes most people an hour just to burn 350 to 500 calories on a treadmill or stair climber at the gym, so you can see how jumping rope from fifteen minutes to half an hour every day could have incredibly speedy weight loss results for anybody.

Yet another perk of jumping rope is that it is an anti-aging activity.  Not only does it put us in the mindset of when we were younger and much more carefree, it also improves our hand and eye coordination, agility, timing, balance, reflexes and sense of rhythm.

You Can Take A Skipping Rope Anywhere You Go

One great thing about a skipping rope is you can take it with you on a plane, train or on a stroll with you to the park. It is easy to park and you can exercise with a skipping rope in a hotel room, by a pool or at your office.  The skipping rope is easily one of the most portable and effective workout and weight loss aids that has ever been invented.  Just to be safe, avoid skipping on hard concrete, just in case you trip on the rope and take a fall.

For more information about the Healthy & Active Program please visit our website at www.healthy-active.com. You may also call us in Toronto at (41)440-2217 and ask for Adrienne Wright Bulow or Dr. Micheal Rahman or email us at adrienne@healthy-active.com.

Healthy and Active - The Metabolism Program for Weight Loss and Energy, A client perspective

Here is a fantastic testimonial from one of our naturopathic doctors from one of her female clients  in Toronto using the Healthy and Active Program:

I came to ***** Natural Health Centre with an abundance of issues.

I felt tired all the time, had low energy, my joints in my whole body were achy, I suffered from PMS, hot flashes, anxiety, depression, heart palpitations and I didn't sleep well.

My family doctor had gone through all routine checks and had found nothing wrong with me.

In addition, I was about 60lbs overweight. Although I was counting calories and tried to exercise, my weight seemed to increase slowly but steadily.

At *****I was first introduced to the "Healthy and Active Program". Through identifying which foods my body needs and which foods I have to avoid, and changing my diet, I quickly started to recover. I had energy again, my joints stopped aching, hot flashes, anxiety and depression went away, and I could sleep well through the night again. I also lost about 15 lbs over the next three months by just following the "Healthy and Active Program".

To get my weight problems further under control, ******Natural Health suggested the "HCG Protocol". The first round of this program helped me to lose 22 lbs in about four weeks. By following the "Healthy and Active Program" afterwards, I could easily keep the weight off.

I just finished my second round of the "HCG Protocol", which brought my weight down another 26 lbs.

With the two programs ******Natural Health Centre helped me to feel healthy and well again. I could not be happier. "THANKS" to all the wonderful staff at ******Natural Health Centre and the Healthy and Active program

C.F. from Ajax, Ontario, Canada

Now this is one of many, many success stories that let's therapist's know how easy it is to incorporate the Health and Active Program into any medical practice, and for those of us interested in the program for weight loss one woman's story is a source for much inspiration !!