Stay Alkaline Eating Green Leafy Vegetables

Green leafy vegetables are a natural very concentrated source of vitamins and minerals. They have a huge ROI in terms of calories ingested for maximum nutrition.  They are worth almost zero calories.

Leafy greens are also a rich source of minerals including calcium, potassium and magnesium. In terms of vitamins they include K, C, E and many of the B vitamins. They provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related degenerative diseases.

Eating Leafy Greens Prevents Eye Problems

Lettuce

In fact green leafy vegetables may be the best medicine when it comes to slowing down the progress of age related macular degeneration.  Leafy greens are an abundant source of  lutein which  is found in the macula of the eye. This is not a substance that is produced naturally by the body but it is found in all leafy greens.  The highest sources of lutein include kale, spinach, collard, mustard greens, Swiss chard, chicory, escarole, and turnip greens. Eye experts say that eating five or more servings of these per week with at least half a cup per serving at every meal can slow the progression of many age related eye diseases.

First of all the darker the greens are, the more lutein and vitamins the vegetable is likely to contain. So if you don’t like eating salad keep in mind that the darker the green, the better it is for you.

Leafy Greens Are a Rich Source of Vitamin K

Dark leafy greens are also an abundant source of Vitamin K which performs a plethora of miracles inside the body including

Protecting bones from osteoporosis

Reducing calcium and arterial plaque in arteries

Reducing the inflammation of arthritis

Preventing diabetes

Vitamin K also plays a vital role when it comes to regulating blood clotting so wounds may heal faster if your body is well stocked with it.

Are you on a diet that requires that you spare pouring on the salad dressing?  Ironically you must eat your greens with salad dressing or a little bit of oil or you will not reap the benefits of vitamin K. That is because it is a fat-soluble vitamin.

However despite the fact that you have to eat them with a bit of oil leafy green vegetables are the perfect diet food. They are counted among the foods that are low glycolic and low carbohydrate. One of the benefits of eating leafy greens is that they have very little effect on blood sugar because they take so long to digest.

Adding Greens to Your Diet

It’s easier then you think to add the benefits of leafy greens to your diet.

You can eat leafy green vegetables as part of salad but you can also fry it in a bit of oil or steam it.  You can also drop a few leaves of spinach or kale into any kind of soup that you are making – this is one way to make canned soup more nutritious. Just remember that if you do eat your leafy greens raw or steamed to add a touch oil so your body will be able to absorb the Vitamin K.

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. Michael 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.