Sitting in a mango tree: SEASONAL EATING

Sitting in a mango tree: SEASONAL EATING

SEASONAL EATING

NOVEMBER VEGETABLES

As the cold winter months slowly creep in we begin to prepare for those cold, freezing days where your hands feel as cold as ice, your ears become as red as an apple, tears stream down your face at free will. All these adversarial circumstances lead you to prepare for this uncomfortable time of year. Eating proper foods to starve off the cold is very important. During November these foods are in abundance and should be taken full advantage of in every kitchen.

Root vegetables are a popular bunch during the cooler seasons. Since most of them are hearty, robust and bursting with hue, fill your plate and your bowl with the bursting flavors of mother earth.

   

Here is the list of seasonal November vegetables to shift your focus, tease your palate, enhance your wellness and keep you feeling warm inside as the weather becomes colder outside.

Arugula – contains 20% vitamin A, more than 50% vitamin K as wells as 8% of vitamin C, folate and calcium

Brussels Sprout – high in minerals with 342mg Potassium, per cup; and 664 IU vitamin A, plus 7.88g carbohydrates.   

Cabbage – with 1 cup chopped 36mg calcium, 151mg potassium, 82.4g water.

Carrots – 1 cup grated 12.26g carbohydrates, 3.1g fiber, 5.21g sugar, 410mg potassium, 76mg calcium, 18377IU vitamin A

Cauliflower – 100g maintains 92.07g water, 299mg potassium, 22mg calcium, 30mg sodium

Celeriac – 100g high in minerals with phosphorus 115mg, potassium 300mg, sodium 100mg and magnesium 20mg and 43mg calcium and it also provides 9.20g carbohydrates

Celery – 100g contains 260mg potassium, 40mg calcium, 80mg sodium, 2.97g carbohydrates and 95.43g water

Endive – 100g contains 93.79g water, 52mg calcium, 15mg magnesium, 28mg phosphorus and 314mg potassium with 6.5mg vitamin. Also vitamins with 6.5mg vitamin C, 2167IU vitamin A, 231.0pg vitamin K

Garlic – 3 cloves or 9g equals 2.98g carbohydrate, 16mg calcium, 36mg potassium, 14mg phosphorus, plus 2.8mg vitamin C

Kale – 100g has 84.04g water, 4.28g protein, 8.75g carbohydrate, with 150mg calcium, 491mg potassium, and 120mg vitamin C and 9990IU vitamin A

Leeks – 1 or 89g provides 1484IU vitamin A and 160mg potassium

Onions – 1 small provides 62.38g water, 6.54g carbohydrates, 2.97g sugar, plus 16mg calcium, 7mg magnesium, 20mg phosphorus, 102mg potassium, 16mg calcium,

Parsnips – per 100g provide 1.20g protein, 17.99g carbohydrates, 4.9g fiber, 4.80g sugar, with 36mg calcium, 375mg potassium, 29mg magnesium and 71mg phosphorus

Red Peppers – per 100g provides 92.21g water, 6g carbohydrate, 2.1g fiber, 4.2g sugar, with 211mg potassium, 3131IU vitamin A and 1.58mg vitamin E

Potatoes – 100g contains 2.02g protein, 17.47g carbohydrate, 421mg potassium and 23mg magnesium and 19.7mg vitamin C

Pumpkin – 100g provides 91.60mg water, 6.5g carbohydrates, 2.76g sugar, with 340mg potassium and 8513IU vitamin A

Radishes – 100g provides 95.27g water, 3.4g carbohydrates, 23mg phosphorus and 233mg potassium,

Rutabaga – 100g provides 8.62g carbohydrates, 2.3g fiber, 305mg potassium, 25mg vitamin C and 43mg calcium

Squashes, winter and acorn – 100g provide 10.42g carbohydrates, 347mg potassium, 33mg calcium, 36mg phosphorus, 32mg magnesium and 11mg vitamin C and 367IU vitamin A

Sweet Potato – 100g provides 20.12g carbohydrates, 4.18g sugar, 77.28g water, plus 337mg potassium, 47mg phosphorus, 25mg magnesium, 55mg sodium and 2.4mg vitamin C and 14187IU vitamin A

Swiss Chard – 100g provides 92.66g water, 3.74g carbohydrate, 213mg sodium, 379mg potassium, 51mg calcium, 81mg magnesium, with 6116IU vitamin A and 1.89mg vitamin E

Turnips – 100g provides 6.43g carbohydrates, 91.87g water, 3.8g sugar, 191mg potassium, 67mg sodium, 27mg phosphorus and 21mg vitamin C,

Watercress – 100g provides 120mg calcium, 330mg potassium, 60mg phosphorus, 41mg sodium, 43mg vitamin C and 3191IU vitamin A

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OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

OCTOBER FRUITS AVAILABLE WITH NUTRITIONAL VALUES AND NUTRIENTS

Why eat local fruits? Here are a few nutritional benefits

Freshness – this means your fruits retain more of their nutrients. They will be more tasty, crisp and delicious.

Fruits that have been shipped from abroad or long distances lose a valuable part of the Vitamins A, B, C and E after been picked. Hence the longer the fruit takes to get to your table the less nutritious they become.

Another positive for buying local fruits is the fruit remains on the tree until it is fully ripened therefore absorbing more of the valuable nutrients from the tree.  The best foods are those that have optimal nutritional value.

Local organic farms do not use chemicals, growth hormones, pesticides and other poisons to insure their crop gets to market. The farmer is concerned with bringing quality, delicious nutritious fruits to its consumers.

APPLES – available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup, chopped or quartered 125g

                  High in fiber 3grams or 12%

                  Sugars 13grams

                  Carbohydrates 17 grams or 6%

  Calories 65

  Vitamin C 10%

*Apple obtains its calories from sugar.

PEARS –available through to October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 small 148g

High in fiber 5 grams or 18%

Sugars 15 grams

Calories 86

Carbohydrate 23 grams or 8%

Vitamin C 10%

*The calories in Pears are from sugar.

GRAPES – available through October 31, 2014

NUTRITION FACTS RAW WITH SKIN Serving Size 1 cup or 92g

                Sugars 15g

                Carbohydrate 16g or 5%

                Vitamin A 2%

Vitamin C 6%

Fiber 1g or 3%

Calcium 1%

Iron 1%

RASPBERRIES – available through October 31, 2014

NUTRITIONAL FACTS RAW Serving size 1 cup or 123g

Vitamin C 54%

Calcium 3%

Iron 5%

Calories 64

Carbohydrate 15g or 5%

Fiber 8g or 32%

Sugar 5g

Protein 1g

*This delicious little fruit is a good source of Vitamin K, Magnesium and Manganese. However most of the calories come from sugar.

WATERMELON – available through October 31, 2014

NUTRITION FACTS RAW Serving size 1 cup or 154g

Vitamin C 21%

Vitamin A 18%

Iron 2%

Calcium 1%

Carbohydrate 12g or 4%

Sugar 10g

Fiber 1g or 2%

Calories 46

*Watermelon is also a good source of Potassium. However the calories are all from sugar. 

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DELICIOUS FALL FRUITS FOR HEALTHY LIFESTYLE

Fall is a time of changing colors, lighted fire places, fallen leaves, cool nights, northern breezes and hot toddies.  It is the time to enjoy the delicious apples, pears, figs and cranberries that the fall has brought in abundance. These fruits are a excellent start to shifting the body from the warm summer environment to adjusting to the cooler months ahead. 

For a pre-breakfast drink or an afternoon pick me up make yourself a delicious apple and pear juice with the spice of fresh ginger.  How about filling up with a fresh fig protein shake for breakfast? Now that these fruits are in season get the highest nutrients that may lower your cholesterol levels, build up your immune system, increase your vitamin C levels insuring you will be cold free this winter. And did you know that the pectin in apples may increase your heart strength, preventing the development of cardiovascular challenges?  

Cranberries are an excellent kidney cleanser and nourishing food. The very tart berries are high in anti-oxidant, anti-cancer benefits and anti-inflammatory properties of the cranberry.   

APPLES high in vitamin C which is a building block for the immune system.

PEARS along with vitamin C, copper and boron which helps your body to retain calcium pears are high I fiber which will support lowering your blood sugar levels and cholesterol.

CRANBERRIES are excellent cancer fighters, high in antioxidants and anti-inflammatory properties these whole fresh fruits will support many areas of the body including the liver and heart. 

FIGS these fruits are high in fiber, eating high fiber fruits and vegetables may help to regulate the blood sugar, as well as figs will increase your bowel movements. 

For the best healthy lifestyle eat fresh fruits and vegetables that are in season. Purchasing from the local farmers markets will allow for fresher produce in your kitchen.Insuring to receive a more nutritious fruit or vegetable for you and your family.    

WOMEN’S DAILY PROTEIN

PROTEIN is one of the vital nutrients needed in your daily meal plan for optimal body function. The Power of Protein provides nourishment for body cells, hair and nails as well as repairs tissues. Protein also assists the body in making enzymes and hormones as well as helps to build strong muscles, bones, blood, cartilage and skin. These amounts are recommended by the USDA for the following Women who are:

19-30 years old 5 ½ ounce equivalents**

31-50 years old 5 ounce equivalents**

51+ years old 5 ounce equivalents**

These amounts are recommended specifically for women who participate in at least 30 minutes of exercises or other physical activity, more than their regular daily functions.

There are various protein choices available in Dried Beans; Peas, Nuts, Seeds.

1oz of mixed Nuts with 2 teaspoons of nut oil is Equivalent to 2ozs. of protein.

1oz or 9 whole Walnuts (18 halves) with 2 teaspoons nut oil is equivalent to 2oz of protein.

1oz Cashews or 13 whole with 2 teaspoons nut, seed or vegetable oil is equivalent to 2oz of protein.

1oz Almonds or 25 whole with 2 teaspoon vegetable, seed or nut oil is equivalent to 2oz. protein.

You may add to your protein intake with these:

½ cup cooked Adzuki Beans equals 8 grams of protein

½ cup cooked Lentils equals 9 grams of protein

½ cup cooked Black Beans equals 2oz or 7 grams of protein

½ cup cooked Kidney Beans equals 2oz or 7 grams of protein

½ cup cooked Pinto Beans equals 2oz or 7 grams of protein

As it turns out to much protein can be just as harmful as too little protein so follow your guidelines carefully. Moderation is always the key to a healthy meal plan and improved wellness.  

 

BLUE BERRIES THE SUPER, SUPER FOOD

BLUEBERRIES the super, super food is a must in your daily diet, if you would like to improve your health, or increase your antioxidants, and according to a report from Tufts University blueberries “activate abdominal fat cells, increase weight loss, release stomach fat.” This activation is due to the catechins in the blueberries which specifically activates fat-burning genes in the abdomen fat cells. Wow, a brilliant fruit that targets the exact area of your body where the most support is needed, no wonder berries are so popular among health advocates.    

So, why is reducing stomach so very fat important? In an article in Women’s Health Magazine – The New Abs Diet for Women shared the findings of a study of 8,000 people  over a period of thirteen years showed “the people with the weakest abdominal muscles had a death rate more than twice as high as those with the strongest midsections.”

An amazing number of people are struggling with the side effects of carrying around belly fat; which is blamed for diseases in heart health, toxic livers and many other health challenges. Consuming Blueberries can be a beneficial way to boost a healthy stomach, increase your immune system, combat many health challenges such as diabetes and cancer.

Blueberries are high in vitamin K which support healthy bones preventing fractures and may even prevent bone loss, blood clotting is necessary to combat cuts and bruises, and may also prevent salt build up in the body tissues.

The deep blue pigment in the blueberry is due to the high content of the purple flavanoids Anthocyanins which are responsible for the dominance not only in blueberries but other fruits and vegetables such as cherries, black berries, blackcurrants, Concord and Mus-cadine grapes,  and other purple vegetables such as the skin of the eggplant, purple cabbage, and black rice. 

Also found in Blueberries are phytonutrients known as proanthocyanidins which are responsible for the also reducing free radicals which increases wrinkles and other diseases. Also in the extensive research on blueberries it has been found that these super fruits may reverse memory loss as well and improve motor skill.

Blueberries can be eaten fresh, frozen, dried or cooked. However it is important to note that cooked foods will lose their enzymes necessary for alkalizing of the stomach to support a healthier body environment.

Here is a quick recipe to get you on your way to better health and wellness. 

http://festivepalate.com/2014/09/04/blueberry-breakfast-smoothie/ 

 

21 FOODS THAT CLEANSES THE LIVER and INCREASES LIVER ENZYMES

Increasing your Enzymes intake is beneficial to cleanse a toxic liver. The liver becomes toxic by simple daily experiences, such as the stress of a bad or personal relationship, through toxic work and home environments, not getting along with co-workers, or a boss who is being difficult, work load that is too heavy to complete on a given timetable. Basically, the liver becomes toxic through relationships that do not serve you or bring joy into your life. 

Other ways the liver can become toxic is by eating foods that are filled with toxins, foods such as meat, fruits, vegetables, that are grown with performance enhancement drugs, artificial growth hormones and sprayed with pesticides are toxic. Consuming these foods will pollute your liver and prevent it from efficiently performing its function, which is to remove pollutants from your body.

The liver must be stimulated with foods that are beneficial, and will allow it to   perform optimally and to insure a stimulated healthy body environment.

To support a healthy liver and body environment, take a look at this list of twenty one foods that will nourish and cleanse your liver naturally on a daily basis, by removing toxins from the liver. A healthy liver functions optimally when environmental toxins and fats are detoxified or eliminated from your body.

 You can strengthen your liver by eating foods that are rich in enzymes. Foods that are fermented, fresh, sprouted and alive will stimulate the liver to cleanse away the toxins that are absorbed through daily living.

Supporting the liver function can be as simple as removing heavy fatty foods, fried foods, margarines, shortening and oils such as rape seed oil (canola), pharmaceuticals and other toxic items from your immediate food environment and choices.

Your liver function can be improved by eating your supper at least three hours prior to bed time. Allowing your digestive system the time it needs to process and absorb the nutrients from your meal; this in turn will give your liver optimal time and opportunity to cleanse away the toxins your body has absorbed throughout the day.

You can start supporting your liver function by adding these foods into your meal plans:

1.     Wheat grass helps in cleansing the liver.

2.     Garlic, Onions high in sulfur to enhance enzyme movement to increase liver cleansing.

3.      Raw vinegar cleanses the liver.

4.     Flax seeds support the filtration of excess hormones.

5.     Carrots cleanse and nourish the liver.

6.     Beets cleanse and nourish the liver.

7.     Dandelion helps to cleanse the liver.

8.     Turmeric supports strengthening the liver.

9.     Lecithin supports metabolizing fats and lowers cholesterol.

    Foods high in vitamin C such as acerola cherries, cantaloupe, kiwi, mango, papaya and pineapple as well as cranberries, strawberries, raspberries, blueberries and watermelon including citrus fruits as grapefruit, tangelos, tangerines and oranges. 

1.      Apple cleanses the gastrointestinal tract of harmful toxins.

1.      Broccoli and Cauliflower cruciferous vegetables that increases the enzyme production                in the liver the release of glucosinolate into the body system.

1.    Fermented Foods - Kimchee, Sauerkraut, Rejuvelac

1.      Lemons & Limes are high in vitamin C. Vitamin C supports the body’s function in the                  removal of damaging toxins.

1.     Walnuts are high in amino acid arginine and support the detoxification of the liver. 

1.      Green Leafy Vegetables - Kale, Cabbage, Mustard Greens, and Spinach are extremely              high in chlorophylls which remove toxins from the body environment.

1.    Green Tea high in catechins an antioxidant which enhances the liver’s tasks of cleansing                and also supports the digestion.

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    Raw Nuts and Seeds soaking will increase enzymes, add fatty acids and protein. 

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2Gluten free grains such as quinoa, millet and buckwheat will support a reduction of gluten          intake, therefore lowering gluten levels in the body.

2Avocado packed with omega 6 this fruit is a super food powerhouse that supports the body’s              production of glutathione which cleanses the liver of destructive, poisonous toxin. 

  Olive oil first pressed olive oil, flaxseed and hemp seed oils used moderately will support the

           increased lipid base that will remove harmful toxins.