Belly Fat Diet Diet and Nutrition Eating healthy Fibromyalgia Food Gut Health Gut Health and Chronic Inflammation Gut Health and Fibromyalgia Health Holiday Food Inflammation Nutrition Nutrition and Gut Health Recipes Seasonal Cooking Weight loss
Since Spring is rapidly approaching, at least for us here, it’s a good time to talk about Spring Foods and what to eat, and how to prepare our bodies for the upcoming season!
How to Prepare Vegetables
An important concept to remember about vegetables, they should be cooked on high temperature for a short time, think sauté or lightly steaming. This process not only cooks the vegetables for proper gut health, but also maximizes the nutritional values. For soups and stews, not mushy, but not hard or crispy.
Personal Note: I had the flu a few years ago and John made a wonderful ‘healing’ vegetable stew. I had my doubts at first, everything was mushy, but I was sick and welcomed the warmth and nourishment with all the love I had inside. As amazing as it sounds, I felt better the next day, but still slurped down more of that incredible soup! I’ll consult with John on the recipe and have it posted for everyone.
Foods to Avoid
- Fried Foods
- Large quantities of nuts and nut butters.
- All Processed Foods
Spring Vegetable Food List
Spices and Herbs
- Basil: Anti-Inflammatory and antibacterial properties. Protection from lung and oral cavity cancers. Bone strengthening and moralization, natural source of iron.
- Ginger: Anti-inflammatory, carminative, anti-flatulent, anti-microbial, painkiller (analgesic), nerve soothing, antipyretic. Effective against E. coli induced diarrhea, especially in children.
- Chives: Anti-Inflammatory, high dietary fiber, has allicin (which reduces cholesterol production by inhibiting the HMG-CoA reductase enzyme in the liver cells.) Anti-bacterial, antiviral and anti-fungal properties.
- Cilantro- Leaves and stems are rich in many antioxidant polyphenolic flavonoids. IS one of the RICHES HERBAL SOURCES FOR vitamin K (Helps with bone building and as a role in treatment of Alzheimer’s by limiting neuronal brain damage.)
- Parsley- Rich in antioxidants, helps to control blood cholesterol and offer protection against cancers, reduce blood sugar levels in diabetics, rich in B Vitamins. Supplies 1366% of Vitamin K and 5054 mcg of beta carotene per 100 g.
- Turmeric- Anti-Inflammatory, Pain Killer, Carminative, Anti-Flatulent and Anti-microbial Properties, Antioxidant, anti-arthritic, anti-amyloid, anti-ischemic, helps to control blood LDL. A few grams of turmeric per day can supply enough nutrients to help ward away anemia, neuritis, memory disorders, cancers, infectious diseases, high blood pressure and strokes.
- Marjoram: Anti-Inflammatory, Antibacterial, Immune booster, wound healing, antiviral, anti-aging, protection from lung and oral cancers, age related macular disease, Alzheimer’s. Blood pressure and heart rate control.
- Oregano- (leaves and stems) Antiseptic, antispasmodic, carminative, empties gallbladder collection of bile juice, expectorant, stimulant. Used in treatment of colds, influenza, mild fevers, indigestion, upset stomachs and painful menstruation. Anti-aging, gut health, blood pressure, bone support and immune support.
Vegetable List and Benefits
Artichoke, asparagus, bamboo shoots, beets, cabbage, carrots, celery, cilantro, Chinese cabbage, Chinese yams, collard greens, currants, dark leafy vegetables, eggplant, green onions, kale, mustard greens, radish, sprouts, micro greens, mustard greens, mushrooms, potatoes, quinoa, radish, romaine lettuce, sweet potatoes, turnips, watercress, and bamboo shoots.
- Artichoke: Atherosclerosis (also Cholesterol), Liver problems, Cleansing, Memory Loss
- Asparagus: Acne, Blackheads, Constipation, Chapped lips and Skin, Rash, Kidney Dysfunction (Edema, Gout and Hypertension). As an excellent source of vitamin K, it plays a potential role in bone health and limiting neuronal damage in the brain i.e. Alzheimer’s.
- Bamboo Shoots: Colon health, decreases bad LDL Cholesterol levels, Red Blood Cell production and formation, has Potassium which is a part of cell and body fluids that helps with heart rate and blood pressure by countering the effects of sodium.
- Beets: Lowers homocysteine levels, which help prevent the development of coronary heart disease, stroke and peripheral vascular diseases. Anti-Cancer, Infections, Hypoglycemia, Fatigue and Nourishment.
- Cabbage: (Includes, Brussel Sprouts, Turnips, Napa Cabbage and Bok Choy), Anti-Inflammation, Pain, Arthritis, Backache, Anti-Cancer properties, Infections, Candida Albicans, Cholesterol, Atherosclerosis, Constipation and Colon health, Cramps, Cleansing. Blood, brain, and blood health.
- Carrots: Anti-Inflammation, Pain, Infection, Cholesterol, Atherosclerosis, Constipation, Diarrhea, Fatigue, Hot Flashes, PMS, Hypoglycemia, Nervousness, Hyperactivity, Hypertension, Insomnia, Stress, Bad Breath, Canker, Cold Sores. May help fight cancer by destroying pre-cancerous cells in the tumors.
- Chinese Yams & Yams: Colon Health (Fiber), decreases bad LDL Cholesterol, aides in regulation of blood sugar levels, anti-aging, immune function booster, wound healing, bone growth, antioxidants, night vision and protection from lung and oral cavity cancers. Helps with controlling heart rate and blood pressure and helps with red blood cell formation.
- Collard Greens: (Including Kale) Colon Health (Fiber), protection against hemorrhoids, constipation as well as colon cancer diseases, anti-cancer properties for breast, cervical, colon, ovarian cancers by inhibiting cancer-cell growth, antibacterial and anti-viral, supplies protection against free radical injury and flu-like viral infections. Supports bone health, beneficial to Alzheimer’s patients.
- Eggplant: Controlling high blood cholesterol levels, anti-cancer, aging, inflammation, and neurological diseases. Aids in metabolism of fat, protein, and carbohydrates.
- Radish: Anti-Cancer benefits (prostrate, breast, colon and ovarian by inhibiting cancer-cell growth and cytotoxic effects on cancer cells.) Helps synthesize collagen. Powerful inflammation fighter and immunity booster.
- Potatoes: Colon Health, Fiber, lowers LDL Cholesterol, boosts immune support, helps regulate sodium, antioxidant(quercetin) has anti-cancer and cardio-protective properties.
Spring is the time for cleansing the body. Sour Citrus fruits are wonderful for this very purpose.
- Grapefruit: Antioxidant, immune support, reduces blood cholesterol levels by decreasing re-absorption of cholesterol in the colon, helps protect from lung and oral cancers.
- Lemons: Antioxidant, immune support, anti-inflammatory, aids in smooth digestion and helps dissolve kidney stones.
- Limes: Antioxidant, immune support, anti-inflammatory, digestive aid, dissolves kidney stones. The oil in the lime peel has anti-viral and antioxidant properties.
Drinks: green tea, black tea, oolong tea, herbal tea and filtered water. Squeeze a lemon or lime wedge to your water for an extra cleansing boost!
Cooking Oils: Sesame oil and olive oil.
Looking for something different this Holiday? Try a couple of our new recipes.
With obesity and chronic illnesses on the rise, not only in the Western States but globally as well. Scientists now believe that the result is from the consumption of ultra-processed foods and sedentary lifestyle.
The CDC estimates that around 5 million adults in the United states have fibromyalgia, which is an estimate of 2 percent of the adult population. It is also noted that the most common age group affected are middle-aged women at the rate of 90%.