Spring is here is so is the Asparagus

It’s peak season is April and May in most areas.

Asparagus is low in calories and carbohydrates, and rich in protein. One  cup is 40 calories and almost half of which is comes from protein. It is a great source of potassium, vitamin K, folic acid, vitamin Cand A also dietary fiber.

There are 3 varieties
Green most common
White  – The color or lack of is caused by being grown underground or covered; this prevents the formation of chlorophyll that gives it the green color. It is more tender but lacks in flavor.
Purple -  It is sweeter and has less fiber. Many people like it raw.

Has been used to treat arthritis and as a diuretic.

The amino acid asparagine, is excreted in urine and gives off a strong odor ( sulfur ). It  can be detected as soon as 15 minutes after you eat this spring delicacy. There is no bad side effect to the smell. About one-quarter of the population appears to have the special gene that allows them to smell those compounds. So the issue isn’t whether or not your urine is smelly; it’s whether you’re able to smell it. If you smell a funny fragrance in your urine after you eat asparagus, you’re not only normal, you have a good nose.

Because of the high fiber content it helps promote healthy digestion. Great natural diuretic. It brings down swelling in arthritis, PMS water retention, and rheumatism. It’s high folic acid and B6 makes it a great choice for fighting heart disease. It helps repair blood vessel walls.
Pregnant woman should eat asparagus in the first trimester when the nervous system is being established and cells are dividing.Folic acid is the most deficient vitamin in the world, and it can cause spinal bifida if an inadequate amount is consumed during pregnancy.
Asparagus also promotes bone building and blood coagulation (thickening).
Helps promote muscle-building.
Asparagus is a powerhouse that keeps energy production flowing. It converts protein, fats, and carbohydrates into energy. It also has sleep promoting tryptophan. Make a healthy start into Spring by adding asparagus to your daily foods. It makes a great diet food as well.

Save the berries from mold

I love to eat berries when they are in season. Fresh berries on cereal, in yogurt,  shortcake or just by the handful. But nothing is worse than buying berries and the next day you find mold on them already.  Here’s a helpful tip that will extend the life of your berries without freezing them. Wash them with vinegar.

When you get your berries home, prepare a mixture of one part vinegar (white or apple cider probably work best) and ten parts water. Dump the berries into the mixture and swirl around. Drain, rinse if you want (though the mixture is so diluted you can’t taste the vinegar,) and pop in the fridge. The vinegar kills any mold spores and other bacteria that might be on the surface of the fruit. Raspberries will last a week or more, and strawberries go almost two weeks without getting moldy and soft. So go forth and stock up on those pricey little nutritious  gems, knowing they’ll stay fresh as long as it takes you to eat them.

How Do Foods Burn Fat?

High protein consumes more energy

High protein foods require more energy from the body to process, thus the fat burning properties. The protein is good for muscle building, which in turn helps to increase metabolism.

Top Picks

• Chicken (lean cuts, no skin)
• Pork
• Salmon is packed with good fats which are helps weight loss.
• Beef (lean cuts)
• Tuna
• Turkey (lean cuts)
• Sardines
• Chickpeas
•  Yogurt  is high in protein

When your body temperature is increased, your metabolism too will speed up to, helping your body to burn calories. It then makes sense that food which will raise the body temperature more then other foods will have improved fat burning properties.

Top Picks

• Habaneros
• Cayenne Chiles
• Jalapenos

Top Picks

• Green tea contains the anti-oxidant EGCG which works to burn calories throughout the whole day.
• Chilies
• Oranges are rich in fiber, the high vitamin C content of oranges helps fat burn. Vitamin C promotes the production of Carnitine in the body which oxidizes fatty acids (breaks them down/burns fat).
• Lemons
• Mandarins
• Mangoes
• Garlic and Onions have minerals and oils inside garlic and onions help to break down fat and increase the metabolism.

Fiber is excellent for digestion and moves food faster through a digestive tract meaning fewer calories are absorbed.

Additional ways that high fiber foods help us with the weight loss is by helping us to feel satisfied and fuller for longer.

It is important to drink plenty of water when you increase your fiber content, or it can actually build up in your intestine leading to constipation.

Great foods that are high in fiber

• Oatmeal
• Whole grain bread
• Brown rice
• Oats
• Broccoli boasts a great deal of fiber and a host of other health benefits in your daily diet.
• Berries (raspberries, blue berries, blackberries, strawberries) are high in nutrients including antioxidant

Happy Earth Day

Ulcerative Colitis

If you have been diagnosed with ulcerative colitis or have digestive problems; you should be checked by a doctor for food intolerance and avoid those foods. Most common food sensitivities are to wheat, dairy, yeast, and egg whites products.

You should follow a low carbohydrate, high plant protein diet. Eat baked fish, chicken, turkey without the skin and avoid fried foods.

Eat lots of raw or steamed vegetables. Add lentil, brown rice, rice cakes to your diet for fiber. Follow a low fat diet ( oils make diarrhea worse) and only eat  low fat milk and cheeses.

eat
bananas help heal intestines
salmon, tuna, cod, sardines
turmeric
soy foods
yogurt
onions, garlic, leeks

apples, cranberries, blueberries
whole wheat products (if not gluten intolerant)

drink 8 – 10 oz glasses of water a day

green leafy vegetables and carrots

vitamin K found in foods like kale, spinach, romaine lettuce, and basil

magnesium food in foods like spinach, summer squach, pumpkin seeds,basil, and cucumbers

 B6 found in foods like spinach, bell peppers, garlic, tuna, celery, watermelon,and  cod

• Limit dairy products. You may be lactose intolerant; that is when your body can’t digest the milk sugar (lactose) in dairy foods. Make sure to get calcium from other sources than dairy to keep strong bones.
• Experiment with fiber. For most people, high-fiber foods, such as fresh fruits and vegetables and whole grains, are the foundation of a healthy diet. But if you have inflammatory bowel disease, fiber may make diarrhea, pain and gas worse. If raw fruits and vegetables bother you, try steaming, baking or stewing them.
• Avoid problem foods. Eliminate any other foods that seem to make your symptoms worse. These may include “gassy” foods, such as beans, cabbage and broccoli, raw fruit juices and fruits, popcorn, caffeine, and carbonated beverages.
• Eat small meals. You may find that you feel better eating five or six small meals rather than two or three larger ones.
• Drink plenty of liquids. Try to drink plenty of fluids daily. Water is best. Beverages that contain caffeine stimulate your intestines and can make diarrhea worse, while carbonated drinks frequently produce gas.
• Probiotics. Because bacteria in the intestine have been implicated in ulcerative colitis, researchers suspect that adding more of the beneficial bacteria (probiotics) that are normally found in the digestive tract might help combat the disease.

• Fish oil. Fish oil acts as an anti-inflammatory, but studies on its possible benefits for people with ulcerative colitis have had conflicting results.
• Aloe vera. Aloe vera juice has been purported to have an anti-inflammatory effect for people with ulcerative colitis, but there’s no strong evidence to back this claim. In addition, when ingested, aloe vera can have a laxative effect.
• Tumeric. Curcumin, a compound found in the spice turmeric, has been combined with standard ulcerative colitis therapies, such as corticosteroids or sulfasalazine, in clinical trials. This combination helped improve symptoms and allowed smaller doses of the standard drugs to be used. This evidence comes from two small studies, however. More research is needed before this treatment can be recommended.

Avoid

butter, carbonated drinks, spicy foods, red meat, sugar, caffine, processed foods,  These foods irritate the colon.

do not eat fruit on an empty stomach because of the acid

Reduce stress. When you’re stressed, your normal digestive process can change, causing your stomach to empty more slowly and secrete more acids. Stress can also speed or slow the passage of intestinal contents. It may also cause changes in intestinal tissue itself.

Although it’s not always possible to avoid stress, you can learn ways to help manage it.

Drink chocolate milk after working out

Chocolate-Flavored Skim Milk

Skim chocolate milk is an ideal drink for post-workout recovery. It provides  protein for muscle repair, it offers carbohydrate to restock muscle glycogen and water for rehydration. Studies have shown that athletes perform better in their next workout when they drink chocolate milk following an initial workout than they do after drinking a sports drink or just water. Water replaces sweat losses and that’s it.  Chocolate milk provides carbohydrate replenishment to your muscles and also tastes great. It is a great way to reward yourself for working out so hard!

Fruits that Do Not live up to their health claims

Acai
It claims that it’s omega 3 fats are good for the heart. That is miss leading since it only has a small amount of in the fruit. There has been no human study to confirm that acai can help regenerate muscles, blood, bones, and help people lose weight.
It has not been studied in people for any health condition, according to National Center for Complementary and Alternative Medicine.
It’s claim is that it can treat cancer, diabetes, and heart disease.

Mangosteen
It claims to boost your energy, lower cholesterol, and kill pain. None of these have been proven to be true.

Fruits and vegetables are very healthy and some do have health benefits.
When picking your cranberry juice make sure you get a juice with at least 25% cranberry juice to reap its nutritional effects. Great choices are Ocean Spray at 27% and at 25% Old Orchard Naturals and Lakewood Organic Light to name a few.

Drinking Tart Cherries for muscle exerertsion may help. People that drank 16 to 24 ounces a day of cherry juice for 1 to 3 weeks before heavy exertion reported less pain and temporary muscle loss. The juice may help recovery but it also is 300 – 400 calories.