5 Ways Your Body Benefits from Asparagus

Archives for November 2017

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Asparagus is one of the top twenty nutrient dense foods listed on the CDC website. The list includes the fruits and vegetables that give more nutrition per hundred calories.

Top 5 Benefits of Eating Asparagus

1. A Powerhouse of nutrients

Asparagus is high in Vitamin K, B vitamins like folate, B1, and B2. It is rich in minerals like selenium and copper, plus provides Vitamins C and E.

It's also a good source of fiber, phosphorus, potassium, protein, iron, and zinc.

It's most recommended during pregnancy due to its high folate, magnesium, and calcium.

It provides 22 of the most required nutrients which makes it a nutrient-dense veggie.

2. Packed with antioxidants asparagus benefits bunches of asparagus

Researchers have identified over 100 compounds in asparagus.

Glutathione and rutin are among the top powerful antioxidants in them. It's worth noting that it is rich in Vitamin E and C – two spotlight antioxidants.

Besides, the selenium plays a key role in the activity of enzymes in the body that block free radical damage.

3. Anti-inflammatory

It offers a unique combination of anti-inflammatory nutrients. Along with antioxidants, these nutrients help reduce the risk of type 2 diabetes.

Saponin in asparagus is a potent anti-inflammatory agent.

4. Cancer fighter

Asparagus is rich in glutathione.  It's an antioxidant and a detoxifying agent which cuts cancer risk, carcinogens and boosts the immune system.

Research shows that asparanin A, a nutrient in asparagus alter immune system signaling routes. This plays a key role in preventing cancer- related processes.

5. Excellent prebiotic

Asparagus is rich in inulin, a nutrient not digested but passes through the tract. It reaches the large intestine where the healthy gut bacteria feed on them and multiply in number.

The presence of soluble and insoluble fiber improve digestive health.  Fiber stabilizes blood sugar, lowers the risk of colon cancer and improves good bacteria.

Quick Facts about Asparagus

  • Asparagus cultivation began in Greece and it is around 2500 years old.asparagus growing in dirt asparagus benefits
  • It has no fat and is high in nutrients. A cup gives less than 30 calories.
  • Great source of folate and helps with healthy pregnancy.
  • There are two varieties – white and green asparagus, Green is more nutritious.
  • Asparagus may cause allergy to those sensitive to onions and leek.
  • Eating asparagus leads to strange urine odor, this is safe.

How to Choose & Use?

Choose stronger spears that show tight heads. A simple way to test the freshness is to check if it snaps when bent. To cook prep the asparagus by trimming the bottom ends first. Wash the spears well before cooking them as they tend to have more dirt.

Thin asparagus does not need peeling. Those with thick stems need peeling because the stems are usually tough and stringy. You can remove the tough outer skin of the bottom part of the stem with a peeler.

Asparagus provides exceptional nourishment to the body. Enjoy it in your salads, pasta, and omelets for a quick boost of protein and nutrients. Add asparagus to your weekly meal plan, it's a tasteful way to achieve your daily greens intake.

Yours in health and happiness,

Danette

P.S. Please help spread some love for amazing asparagus but sharing this article and I invite your comments below. Is asparagus one of your favorites?

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Are your winter clothes the same size as your summer clothes? Or do they run a size or two bigger, because you tend to gain a few pounds in the colder months?

If so, you’re not alone.

Most people gain between 5 and 7 pounds between the fall and the spring, and there are lots of reasons why.

From holiday parties to not wanting to exercise in the cold, it’s easy to let yourself go a little bit when the winter months roll around. After all, it’s not like anybody is going to see you in a bathing suit – you’re all bundled up in sweaters!

The truth is that the annual weight gain is not good for you, especially if you don’t end up losing it when the warmer months roll around.

Top 5 Reasons You Gain Weight in the Winter (tips to make this year different)

1. Baby, it’s cold outside! woman running in winter mountains reasons gain weight winter

There's no doubt that it's harder to get yourself to go for a walk or run when the weather outside is frightful – or at least cold.

But as any year-round runner will tell you, you just need to get the right gear and get out there. Your body will warm up after a few minutes, and you’ll feel extra proud knowing that you braved the elements. Here's how I stay motivated to go to the gym on snow days.

2. The bed is so nice and warm!

The winter days are shorter and it’s easy to just stay under your warm covers and snooze.

But when you are extra sedentary it’s easy to pack the pounds on.

Plus, if you let yourself sleep in for too many days it can mess with your sleep schedule and you’ll end up with insomnia. Lack of quality sleep also leads to unwanted weight gain. Set the alarm and get out of bed when you’re supposed to.

3. The Holidays.

Need I say more? holiday cookies and sweets reasons gain weight winter

As soon as Halloween rolls around with its abundance of candy, we all seem to dive into sweets and fat-laden foods. Just because you’re celebrating doesn’t mean you should drop your healthy eating habits.

If you’re invited to a party and you’re afraid you’ll indulge, eat some high fiber, healthy vegetables before you go. If you’re full, you won’t be as tempted.

And don’t forget that when you’re celebrating, those adult beverages really add up. Opt for seltzer with a slice of lime.

4. Cold weather food tends to be loaded with fat.

They call it comfort food for a reason. Most of the foods that we like to eat when it’s chilly outside tend to be loaded with starch and butter.

There are some good cooking hacks to make your favorite comfort foods healthier yet still taste amazing!

If you’re looking for something to warm you down to your soul, make up a pot of vegetable soup, or a healthy turkey chili.

5. Less fresh produce. brussel sprouts reasons gain weight winter

There’s no doubt that once the weather turns cold, you’re a lot less apt to run across a farm stand, and your favorite fruit may no longer be available – or it may have gotten incredibly costly. But there are still plenty of great options available.

Try something new. Lots of cold weather vegetables like brussels sprouts, kale, and spinach are loaded with nutrients, and delicious too.

Yours in health and happiness,

Danette

P.S. I invite you to share this with your friends and I always love hearing from you in the comments below. Does this happen to you every year?

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The American Heart Association's presidential statement on saturated fats is appalling.

The AHA went after butter, steak and especially coconut oil with a warning.

According to the AHA:

Saturated fats from these sources cause heart disease. Lowering saturated fats and replacing it with unsaturated fats lower heart disease incidence. The reasons AHA cites is that saturated fats increase LDL often known as bad cholesterol. An increase in LDL causes heart disease. So, eating saturated fat leads to heart disease.

Does this mean, eating saturated fats like ghee & coconut oil is bad? 

No! Not all saturated fats are the same, and they do not affect the body in the same way. When you avoid saturated fats like coconut oil and ghee, you miss out on their benefits.

For instance, ghee (clarified butter) provides butyrate a short chain fat. It acts as a detoxifier and improves colon health. Ghee supports healthy insulin levels and is also anti-inflammatory.

Another saturated fat that is beneficial is the coconut oil. It's rich in medium chain fats. It improves insulin levels, body metabolism and boosts brain health.

Are Saturated fats the cause of heart disease? various uncooked pasta American Heart Association Wrong Saturated Fats

No. Many factors play a role in the etiology of heart disease. Here are the prime factors:

  • Eating refined flours and sugar
  • Using plenty of refined oils which cause inflammation
  • Overeating
  • Stressful lifestyle
  • Lack of exercise
  • Low intake of fiber-rich foods
  • Lack of antioxidants in the menu (fruit and vegetables)

AHA's biased report!

It's a hypothesis

The theory that eating saturated fat raises cholesterol originated half a century ago. More recent (and higher quality) evidence doesn’t support it.

Also, all the low-fat options that we followed the last 50 years have only led to an increase of the following:

  • Heart disease
  • Obesity
  • Type 2 diabetes
  • Alzheimer's

Lack of evidence

We have more than 17 studies and analyses that show no link between saturated fats and heart disease.

So how did AHA come to such a conclusion? Just by cherry-picking studies that were 50 or more years old for their recent report.

Another faulty recommendation canola oil American Heart Association Wrong Saturated Fats

Above all, the AHA's recommendation to replace saturated fats with unsaturated fats is wrong.

Unsaturated fats like canola oil are inflammation-causing and damage the heart. Inflammation is one of the underlying factors for many degenerative diseases. How is that the AHA has failed to note that?

It's because Pharma & Food companies pull the strings.

The AHA gets its donations from Pharma and big food companies. It's no brainer that they come out with a statement favoring their interest.

Bottom line

What you need to step away from, are the processed and refined fats and not the healthy fats. Natural, unrefined saturated fats like coconut oil are good for you.

  • Keep in mind, Don't overeat fats.
  • Avoid combining saturated fats with refined sugar and as part of a processed diet.
  • Practice mindfulness and use saturated fats in moderate amounts.
  • Don't go – no fat, go healthy fat!

Yours in health and happiness,

Danette

P.S. Please help me spread the word about saturated fats and I welcome your comments below.

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The way you begin your morning sets the tone for the rest of the day.

I encourage you all to create a “morning ritual” or routine that you fall in love with, that you can put into practice each morning.

You might ask why this is important especially when you already have so much going on in the morning. I'd start by saying…THAT is exactly why.

5 Benefits of a Morning Ritual

  • Begin your day with intention
  • Creates a sense of peace and calm
  • Keeps you grounded
  • Supports you in feeling less reactive and more intentional throughout your day
  • Reduces anxiety and stress

3 Steps to Create Your Own Morning Ritual

Step 1: Find Time healthy breakfast yogurt berries and fruit create morning ritual

Select a time in the morning that fits into your schedule. Perhaps you do it upon waking – after your workout – before or after breakfast.

Choose what is realistic for you. I recommend having a set schedule – doing the ritual at the same time each day so it's a part of your daily schedule and becomes habitual.

Step 2: Find a Place

Find a safe space in your home to complete your ritual. This could be in the comfort of your bed, in a chair by a window. A sacred space where you feel comfortable and safe.

You can even create a meditation corner in your bedroom for your ritual.

Step 3: Determine Your Practices danette may meditating create morning ritual

Choose what practices you will adopt in your morning routine.

This could be as simple as pouring a cup of tea or coffee and reading 3 pages of a book.

Journaling, meditation, yoga, daily affirmations, deep breathing exercises – anything that supports you in bringing your awareness within, connecting with your inner guide and your true self.

Body ? Mind ? Spirit

I encourage you to include practices that bring mindfulness and awareness to your body, mind, AND spirit so that you are nourishing all levels of your being with positivity each morning.

Know that just like the seasons, your morning routine will change and adapt with time. Like all things, if it becomes monotonous or you are no longer excited about it – switch it up, try new things!

It's important that you look forward to your routine. The beauty is – this routine is YOURS to create, to shape, and to shift at any time.

morning ritual infographic

 

My Current Morning Routine:

5 Minute Cuddles (spirit)

5 Minute Journal (mind)

5 Minute Meditation with Deep Breathing (body/mind/spirit)

1 Minute Affirmation & Intention Setting (mind/spirit)

5 Minute Stretching/Yoga (body)

Warm Water with Lemon (body)

Powered Up Cacao Bliss Coffee (body/spirit)

5 Minutes Outside in Nature (body/mind/spirit)

Total Time: 30 Minutes

Yours in health and happiness,

Danette

P.S. PLEASE SHARE this with your friends and comment below to share your morning rituals so we can support each other with ideas!

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We’ve all heard of foods and plants that have been used by native people as cures. Some of them have been used for hundreds or thousands of years.

In most cases, they’re foods that we know and are used to seeing or eating. But every once in a while you come across something you’ve never heard of before. That’s definitely the case with bitter melon which is also known to some as bitter gourd.

Bitter melon is found mostly in Asia, Africa, and China.

It looks like a bigger version of a cucumber, but it’s a lighter green and it’s much bumpier. When the bitter melon is ripe its fruit turns orange.

It has red seeds that you can eat too. You can also plant the seeds to grow a plant yourself.

Though bitter melon is said to taste really bad (hence the name), people in Japan’s islands still eat it all the time. They claim that it’s a long life food because of its health benefits.

Whether that’s true or not, studies have shown that the fruit does offer some amazing health benefits.

2 Reasons to Try Bitter Melon (and a Warning)

1. Bitter Melon Lowers Blood Sugar bitter melon on wood table reasons eat bitter melon

The top health benefit of bitter melon is that it helps control insulin levels and lowers blood sugar.  It does this because it contains a compound called “charantin”.

Charantin helps the body make pancreatic beta cells. These cells help the body make insulin.

In people who have diabetes, the body destroys or hurts these cells.

Bitter melon also contains peptides and alkaloids. These are also helpful for managing blood sugar.

2. Bitter Melon Has Antiviral and Antibacterial Uses

Besides being a great food for people who have diabetes or who are at risk for the disease, bitter melon can also fight all kinds of diseases.

Studies have shown that it can fight stomach viruses like e.coli and salmonella. It may even kill herpes and HIV viruses.

People in the islands where it is grown believe that it will cure malaria and kill parasitic worms.

There are even studies that show that an extract made from the melon can stop the growth of prostate tumors. It has also been said to fight leukemia and other types of cancers.

There is a lot of active and promising research on this powerful fruit!

Bitter Melon is NOT for Everyone pregnant woman belly reasons eat bitter melon

If you want to see whether this natural approach to high blood sugar will work for you, it’s important that you speak with your doctor first.

If you’re already taking drugs that lower your glucose levels, adding the fruit’s powerful effect could lead to complications.

The fruit and its extracts are also not good for anybody who is pregnant or breastfeeding, as it causes the uterus to contract.

Can You Find Bitter Melon at Your Local Supermarket?

Bitter melon is not yet a staple in the produce market, so you may need to hunt for it a bit.

Your best bet for finding the whole fruit is in Asian stores. It’s also available as a supplement in health food stores, and as a juice.

You can also find concentrated bitter melon extracts and seeds made into pills, capsules or powders that are available for purchase online. Just be sure you buy from a company you trust if you go this route.

Yours in health and happiness,

Danette

P.S. Please share this article with your friends and I welcome your comments below. Have you ever tried bitter melon?

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Everybody goes through periods when they feel like they’re alone. But that’s a far cry from persistent loneliness and isolation.

A recent article in Forbes magazine responded to a reader’s question: “I am feeling so lonely. Can I die from it?”

The answer, sadly, was yes.

Research has shown that loneliness and isolation has a significant impact on your health and how long you live. It also affects how you feel.

The research showed that feeling alone can increase your risk of death by about 30%.

Scientists say that loneliness can have a bigger effect on your health than being obese or smoking.

That’s because being lonely causes real stress on your body that can affect your immune system, your heart, your hormones, and more.

The holidays are coming up, and they can make even people who aren’t alone, feel isolated.

What can you do to overcome loneliness during the holidays?

Here’s a list of suggestions to help you get through the holidays, and out the other side, feeling good.

6 Ways to Overcome Loneliness During the Holidays

1. Get Past the Hype christmas tree in a mall overcome loneliness holidays

Let’s face it. The holiday hype starts as soon as the Halloween candy is sold out.

Marketing has made the whole season a lot more than it used to be. From store décor to movies and ads, it’s hard to feel like you’re not being left out if you haven’t turned your home into a winter wonderland.

Try to get away from the commercial and return to basics. Remember what the holidays are really about. Forget about what the ads are telling you they’re supposed to be.

2. Get Your Warm Feelings Somewhere Else

Missing that feeling of warmth that’s supposed to come with being among large groups of like-minded people?

Try physically warming yourself with a lovely, scented spa bath or a cup of hot chocolate.

Research has shown that when you feel warm, you feel happy.

It may not be the same as being with other people, but it can lift your spirits and ease stress.

3. Stop Waiting for an Invite

If you’re feeling lonely, stop and think. Is it because you waited for someone to reach out to you instead of making plans for yourself?

Right or wrong, most people assume that people have plans for the holidays.

If you want to spend time with family, friends or coworkers, then tell them. Or, post a note on social media to your friends asking if anybody else has any plans and want to meet up.

You may be surprised by how many people feel exactly the same way that you do.

4. Get Involved hands helping at a soup kitchen overcome loneliness holidays

One of the best ways to fill yourself with warm feelings is to do something good for somebody in need.

The holiday season is one of the best times to get involved in a charity that gives you the chance to help others.

If finances are tight, donate time. Make a call to your local nursing home and ask if they have anyone who could use a smiling visitor. Ask the local food pantry if they need volunteers to serve up holiday meals.

Not only will you be doing good, you will be among other like-minded people.

5. Indulge Yourself

Think of something you enjoy doing that you never have time for anymore. Could that old scrapbook project use some attention?

Maybe you aren't an artist but always wanted to be. Pick up some paint brushes, a cheap canvas, and some paint and spend the day channeling your inner Rembrandt.

Take a stroll down memory lane and break out some of your favorite songs from your teenage years and sing along.

Whatever you do, don't indulge yourself with unhealthy comfort foods. There are plenty of mood-boosting foods to reach for that won't make you feel even worse later.

You can always turn to healthier versions of your favorite comfort foods too!

6. Laughter is the Best Medicine woman laughing at tv overcome loneliness holidays

Most movie theaters are open 365 days a year. Make a date with yourself to watch the latest comedy flick.

Not sure you're up for going out? Stay in and find a funny movie or stand up comedy act on television or YouTube.

Getting a little laughter in will always make you feel lighter.

Loneliness and depression can strike at any time of year so try these 5 life hacks to boost your mood fast.

One last tip that works year-round is actively practicing gratitude. If you're feeling alone turn it into a positive. After all, spending time alone is still better than being in bad company.

Yours in health and happiness,

Danette

P.S. Please share this on your social networks! You never know who on your list is feeling lonely so spread some love and please let me hear from you in the comments below too. Have you ever spent the Holidays by yourself?

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What you eat makes a big difference when it comes to health. Have you noticed this?

 

When you feel under the weather, you naturally gravitate toward certain foods. Your digestive system slows down, and by default, you crave a hot soup or a simple meal.

 

It's simple logic. It all boils down to the old saying, “you are what you eat.”

So, why not eat the right foods and bolster your defense system. Prevention is better than cure! Don't you agree?

 

During cold and flu season, it helps to amp up your immune system with the best foods.

 

Your immune system is not an organ, but it is very complex.

This system involves proteins, organs, cells and tissues that work hard to protect us. This sophisticated network fights virus, bacteria and other pathogens that could make us sick.

 

It is crucial that we nourish ourselves with the right food, so these systems can do their job.

Right now take 25% off Earth Echo Probiotics or Turmeric + Ginger supplements to support your immune system.
Click here to to learn more.

5 Power Foods to Boost Your Immunities

 

1. Fermented foods  foods flu season glass of kefir on grey table

Include plenty of fermented foods which carry a host of healthy probiotics.

 

Probiotics are healthy bacteria that promote your gut health. With more than 80% of the immune system residing in your gut, taking probiotics is the right step.

 

The next time you're at the supermarket grab a quart of kefir. It has more active bacteria than a probiotic pill.

 

2. Include Herbs

 

Include plenty of herbs like Cilantro, Tulsi (Holy basil) and Oregano. Research confirms Tulsi has outstanding immune-boosting effects.

 

Oregano is a powerful healing and immune-boosting herb. Both these herbs have antifungal, antibacterial and antiviral effects.

 

3. Spice Up Your Meals

 

Spices like turmeric and ginger have extraordinary immune-strengthening effects.

 

Ayurvedic medicine cites their effects on our immune system. These spices have antioxidant and anti-inflammatory effects, which work to improve immune cell's function.

 

Ginger helps to break down toxins in our organs through its warming effects.

Turmeric's yellow pigment curcumin is a potent antibiotic.

My favorite way to reap the benefits of these potent spices in a detox tea.

 

4. Add Cruciferous Veggies foods for flu season bowl of broccoli

 

They are rich in sulfur-containing nutrients. These are powerful antioxidants, antibacterial and anti-inflammatory.

 

Examples include broccoli, cabbage, brussels sprouts, and cauliflower.

 

5. Boost Your Antioxidant intake

 

Include plenty of antioxidant-rich foods like fruits and vegetables.

Go for a colorful palate and eat from all the colors of a rainbow to get a spectrum of antioxidants.

 

Antioxidants scavenge dead cells and free radicals and free up the immune system. This reduces the toxic overload in the body and refreshes the disease-fighting cells.

 

Building your immune health is a holistic approach. Besides diet, other factors weigh in too.

 

Here are a few other things to keep in mind to enjoy perfect immune health.

beat cold and flu season infographic

Other Ways to Fire Up Immune Health

 

    • Don't smoke
    • Eat a diet high in fruits, and vegetables
    • Exercise daily
    • Maintain a healthy weight
    • Get adequate sleep
    • Maintain adequate vitamin D levels
    • Drink enough water
    • Lower your stress via meditation

 

Don't forget to include healthy fats and protein. They go hand in hand with a vitamin and mineral-rich diet. Take a proactive approach to avoid infection, such as washing your hands often. A healthy diet is the key to lower the risk of diseases and keeps your immune system great.

Yours in health and happiness,

Danette

P.S. Please share this info. with your loved ones to keep them healthy this cold and flu season and I'd love to hear from you in the comments below. Do you usually escape cold and flu season or do you find you come down with “something” every year?

 

You may also be interested in:

Supercharge Your Immune System With This Flu Shot Smoothie

Natural Flu And Cold Fighting Tonic & Immunity Boosting!

Drink This Yummy Bacteria Daily To Boost Immunity

 

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