Food Facts: Asparagus

Vegetables should be the main part of your diet due to their health-promoting value–nutrients that vegetables contain!  

Just like fruit, vegetables should be included every day because they not only provide energy and fiber, but they contain many water-soluble vitamins like: vitamin C and the B vitamins. Fruits (and vegetables) provide more of these critical nutrients than any other type of food. Unlike fat-soluble vitamins (such as vitamins A, D and E), which are bodies can store for future use, water-soluble vitamins are needed every day for our bodies to function optimally! 

Vegetables are the most nutrient-rich foods, (provide the most vitamins, minerals, and phytonutrients for the least amount of calories), so they are key if you want to lose weight and keep it off!  

Vegetables come in many sizes, shapes and from different parts of the plant.

• leaves:  spinach and lettuce
  
• roots: carrots and beets 
  
• stalks:  celery and fennel 
  
• tubers:  potatoes and sweet potatoes 
  
• inflorescents: flowering vegetables like broccoli and cauliflower 
  
• bulbs:  garlic and onions 
  

That being said, lets talk about asparagus: 

Asparagus is often referred to as the "aristocrat of vegetables" because at the time of ancient Rome, fleets of ships were sent to gather asparagus for the emperors. 

Asparagus is an excellent source of folic acid, a B vitamin essential for proper cellular division and DNA synthesis as well as an essential nutrient for healthy cardiovascular system. Asparagus also provides health-promoting carotenoid phytonutrients, such as betacarotene, lutein and zeaxanthin, which function as powerful antioxidants that protect cells against the oxidative damage causes by free radicals. 

Asparagus promotes digestive health, heart health, fetal health, bone health as well as energy production. It is interesting to not that asparagus acts as a natural diuretic due to its mineral profile:  low in sodium, high in potassium (the opposite of the American diet)  combined with the amino acid asparagine.  

To maintain optimal health, it is recommended that you eat 3-4 servings of fruit and 5 servings of vegetables per day!  But don't overcook your vegetables–al dente is best!  

When choosing fruits and vegetables, go for colors—red, orange, yellow, green, blue/purple, and even white. Each color is a pigment that signifies the presence of certain antioxidants, vitamins, and minerals.

www.MyDivaDiet.com

Weight-Loss Recipe: Diva Vegan & Vegetarian Meal–Diva Garlic Pepper Veggie Saute'!

Diva Garlic Pepper Veggie Sauté 

To all my Vegetarian & Vegan Divas!

1/2 cup garlic, minced (about 1 whole head)

1 tsp. olive oil
7 mushrooms, quartered
1 red bell pepper, sliced
1 white onion, sliced
3 cups bean sprouts (mung bean) 
1 tsp. black pepper

Preparation: In a skillet, sauté garlic in olive oil on medium heat for 1 to 2 minutes. Add all the veggies and black pepper. Cook until al dente, about 2 minutes.

Makes 2 Servings — Recommended Serving Size: 1 1/2 cups
Nutritional value Per Serving: 164 calories; 9.2 g protein; 28.2 g carbs; 

3.1 g fat;6.1 g fiber; 37.5 mg sodium

Notes: This recipe is for the garlic lover; if you prefer, use less garlic.

Recipe from "Fit Meals In Minutes" section of  MY DIVA DIET: A Woman's Last Diet Book 

Bodybuidling.com 

Barnes & Noble just ordered more! 

FYI on the ingredients!  

Garlic:

The ancient Egyptians believed that garlic was sacred and could enhance endurance and strength. For centuries, garlic has been used for both culinary and medicinal purposes.  It not only adds flavor to a dish, but promotes antioxidant activity and functions as a powerful antibacterial and antiviral agent!  

Mushrooms:

Ever since ancient times, people have thought of mushrooms as being endowed with special powers.  The ancient Romans described them as "foods for the gods" and beleived they were created by lightenening bolts.  Mushrooms (crimini) contain healthy-promoting polysaccharide phytonutrients, are an excellent source of riboflavin, pantothenic acid and niacin, as well as a good source of thiamine, B6, and folic acid.  

Bell Peppers:

Bell Peppers not only add color (green, red, yellow, and orange) to your favorite dish, but have many  health benefits.  Bell Peppers are a rich source of the best health-promoting nutrients available, including antioxidants.  They are an excellent source of vitamin C, E, K, energy producing B vitamins like B1 and B2, and minerals such as manganese and copper. 

Two other nutrients can be found in Red Bell Peppers–carotenoids lycopene and beta-cryptoxanthin (which help with cellular health)!  

Onions:

Onions were used as currency to pay the workers who built the pyramids and because of their spiritual significance were placed on the tombs of the Pharaohs.  The smell and irritating effect that onions have on our eyes, are actually due to their sulfur-containing phytonutrients. Onions have been associated with many health benefits like; reducing risk of heart disease, lowering cholesterol, and reducing blood pressure!  

Mung Bean Bean Sprouts:

The Chines have been growing mung bean sprouts for over 3,000 years.  And in Chinese medicine they are considered to be a "cooling food".  Bean sprouts are extremely low in calories and are cholesterol free.  For one cup of mung bean sprouts 30 cals, 3 g of protein, 6 g carb, and .2 g fat.  They are a great source of plant protein and contain vitamins A, B and E, minerals (calcium, iron and potassium), and enzymes.  

Black Pepper

The pepper plant is a smooth woody vine that can grow up to thirty-three feet in hot and humid climates. After three to four years of growth, peppercorn berries are produced, and this is the part of the plant that gives us pepper. Freshly ground black pepper improves digestion, promotes sweating and urination, and helps stimulate the breakdown of fat cells.

Olive Oil (see full article by HealingDaily.com)

The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.

Resources (other than Mung Bean Sprouts, Black Pepper, and Olive Oil) from one of my favorite books the World's Healthiest Foods!  

BOOK REVIEW: “Secrets to Healthy Aging & Ageless Beauty”

“Secrets to Healthy Aging & Ageless Beauty”

by: Alie James
Review by: Christine Lakatos 2-28-09

When I began to read “Secrets to Healthy Aging & Ageless Beauty”, I thought I was getting the usual beauty information and tips, but what I got was a refreshing study. It captured more than my mind, at moments, it captured my soul!

When the preface started with all the ‘self’s’ I thought it was one of those ME books, until I realized the author actually teaches that selfishness (which is unattractive and unhealthy) is a key to "Heathy Aging & Ageless Beauty". Alie James presents a very important and highly neglected "virtue" as the final goal–selflessness, which I was hoping came in a cream or body lotion!

It was in the preface where I was enticed to read with my full attention:

Secrets to Healthy Aging & Ageless Beauty isn’t about loosing or giving up more of yourself than you already have; instead, it’s about finding, and getting to know yourself – your true self – so that you can “truly” become selfless.

Getting to know yourself and becoming selfless has many Health & Beauty benefits, but in addition to Health & Beauty, one of the most important benefits is that it becomes easier for you to be in control, and stay in control of your life.

Also, you’ll find that your needs and wants naturally decrease – in other words, you’ll need and want less for yourself and more for others. Acquiring this virtue will make aging a very positive experience for you, as well as for your loved ones. Selflessness is your key to Healthy Aging and Ageless Beauty.

Later in Chapter 2 “Favorite Days”, I found great depth. I have to admit that reading one of her childhood stories took me back to some of my great childhood moments and DID (both then and as I reflect now) give me sense of inner peace and joy! In fact, I remember as a child my grandmother saying, “Christina, you are happy-go-lucky”. But as life has unfolded with many unpleasant occurrences (in my life and the world), my happy-go-lucky nature seems to be few and far between–thus aging me! My question is, "how do we go back to our childhood nature and still be responsible adults"? Maybe the lesson here is to reflect more often on our GOOD childhood memories to help us experience what the author refers to as “complete Mind & Body Harmony”–thus we can be more at peace and live a life of freedom (which will manifest less stress, better health, contentment, and allow us to age gracefully)! Or better yet, maybe we should recapture our youth in more profound ways!  

I may have to interject my opinion here: I think what gives us “spiritual freedom” as a child is our purity! When our mind, body and soul are pure we can then have true inner peace! This I have experienced as an adult those few times I have lived a pure life in both body and soul, when I have done what is right no matter what, in the simple things life has to offer, and when I have had the privilege to laugh and love. I frequent that place when I am a witness to the purity and innocence of my children, the wholesomeness and motives of animals, the beauty and sounds of nature, and the magic of music. Whenever I am privy to the humility and forgiveness of others, the rare occasions of honesty and integrity, the compassion and complexity of charity work, the nobility and courage of heroes, the wisdom and patience of our elderly, and the mystery and mercy of God! I think that is why scripture (when it speaks of a "peace that surpasses all understanding") teaches us to mediate on what is true, noble, just, pure, lovely, of good report, virtuous, and praise worthy! 

Later in the book, the author addressed the heath and beauty industry and its endless attempt to promote the latest product or program. And just like the health and fitness industry (an area of my expertise) it is a billion dollar industry that will sell you anything, including quick-fix schemes and false promises. And most concentrate on the outer–not inner health and beauty. What a shame! 

The three areas that she discusses to help with beauty are quite interesting:

1. Foundational Health
   
2. The Microdose
   
3. Mind & Body Balance
   

But in the end I love this quote from the author,

“the radiance of Spirit, together with a balanced Mind, Body and Soul, is what makes one naturally beautiful”.

As a woman in the fitness industry, I agreed with her idea of what women want:

“Women of all ages, from the moment they are old enough to look in a mirror, until the day they no longer look, want to look good, feel good, have lots of energy, do the things they want to do, and not have major stress in their lives.”

And I wholeheartedly approve of her summary of what is actually happening:

“Americans are actually “sick, tired and fat”!

How can that possibly be? In this modern age, we Americans are known for our ability to solve the most difficult of problems. In my opinion, I think it’s because of the prosperity of our nation, and because we usually get most of our needs and wants met very easily – too easily perhaps. Our country has adopted a motto, “more is better”. This mental message permeates everything we think, feel and do, and marketers capitalize on our insatiable demands by giving us Biggy Sizes of food, Extreme Sports, Bigger and Better products, Multimedia experiences that make our heads spin, the Mega-Dose supplement philosophy, Super pharmacies, and Do-It-All pills. As you would expect, these words and expressions are now part of the American vocabulary, and sadly the American mindset.

As I enjoyed the premise and the theories in this book, I kept awaiting the practical application–what can I implement into my life to attain this “Healthy Aging & Ageless Beauty”? What I found at the end is a 7-Step Program (with their related summaries)!
• STEP 1 Self – EVALUATION
• STEP 2 Self – IMPROVEMENT
• STEP 3 Self – PERCEPTION
• STEP 4 Self – INDULGENCE
• STEP 5 Self – EMPOWERMENT
• STEP 6 Self – CONFIDENCE
• STEP 7 Self – LESS-NESS

I am eager to start my 7 Steps so I can learn how to age gracefully–especially as I approach 50!

Christine

To find out more about Alie James, this book, and more go to her website www.AlieJames.com.
For more about the Alie–Christine "alliance" and how MY DIVA DIET: A Woman's Last Diet Book got on page #1 of google AND the #3 spot out of 24,000,000 (for diet books)- Read these Blogs: 

My New Google Ally–Alie!

Oprah–You're Going to Love Us!

Until then E.C.L. 

Empower–Challenge–Legacy

xo