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Spinach As a child I always heard "eat your spinach so you can be strong like Popeye". My parents knew being strong was appealing to growing kids, and that was a good way to show us the benefits of eating such an unappealing vegetable. So what do you say to adults to get them to eat their spinach? How about "eat your spinach so you won't get eye disease, or to lower your cholesterol, or to help prevent heart disease, or more importantly to help protect you against cancer". These are all appealing benefits that should help you in adding this vegetable to you daily meal plan. But if that's not enough here are a few more of the added health benefits this power packed foods supplies. It also is a great source of vitamin K, vitamin A, vitamin C, vitamin E, vitamin B2, vitamin B6, magnesium, folate, manganese, iron, calcium, and potassium. It's a great source of fiber, selenium, phosphorus, niacin, protein and omega 3 fatty acids. Spinach contains carotenoids, one of which is neoxanthin which causes prostate cancer cells to self destruct. It contains at least 13 different flavonoid compounds that have been identified as cancer fighting antioxidants. It also prevents these cells from multiplying. Spinach contains leutin which is known for its ability to prevent macular degeneration, a precursor to blindness. Spinach is also a great source of iron. Getting your iron through spinach is beneficial because it has a lot less calories then other sources like red meat. Iron is great for growing children, pregnant or menstruating women. I think it goes without saying adding spinach to your weekly meal plan is a smart choice. It's low in calories and has life preserving qualities. Take note, the longer you cook it the more nutrients seep out. Try adding it raw to your sandwiches, salads, or shakes to take advantage of all its benefits. Remember, Visualize, Believe, and Achieve! - Ditanyon Demps Asparagus Asparagus has become one of the vegetables I eat on an almost daily basis. It's what I like to call a guilt free food. It contains about 27 calories per cup so it's hard to over eat. But despite its low caloric value it is considered a super food packed with nutrients. It's a good source of potassium and folate, which are important nutrients for heart health. Asparagus is rich in soluble fiber to help lower blood cholesterol levels. They contain saponins which bind to cholesterol in the digestive track so that it is less available to be absorbed into the bloodstream. Asparagus is a good source for vitamin A and C which help protect skin from free radical damage. Asparagus provides folic acid as well as B vitamins. It is high in alkaline property which helps reduce the acidity of the blood, by cleaning muscle tissue. It contains a phytochemical that produces anti-inflammatory effects helping arthritis and rheumatism. Asparagus contains fiber that aids in the excretion of excess water and recognized as a natural diuretic for it high fiber content. Some people will notice a strong urine odor from eating asparagus. This is due to a sulfur compound called mercaptan. When this compound is broken down by the body it releases an odor, which will disappear completely after it is digested and absorbed. All in all you can't go wrong adding this veggie to your menu. So at your next meal switch out the rice and add in asparagus, your heart will thank you! If you would like to receive some of my healthy food recipes, sign up for my newsletter in the top right hand corner. Remember, Visualize, Believe, and Achieve! - Ditanyon Demps Quinoa Last year I had the privilege of visiting the beautiful country of Peru. My wife's home country, Peru is beautiful, rich with history and culture. My first trip to my wife's ancestral home provided for me the opportunity to learn about Peru's traditions and customs. And at my beautiful wife's insistence I left my strict dietary rules behind. She wanted me to experience the wide variety of delicious, exotic dishes that are staples in the traditional Peruvian diet. I was willing especially because I was pretty sure most restaurants would not be able to substitute items like brown rice for white and fat free dressings on the side as I was accustomed to here at home. We were in Peru for 16 days, during which time I saw some of the worlds' most beautiful terrain as well as thousand year old monuments and artifacts. I also discovered Quinoa. I had heard of Quinoa while researching healthy food but had never tried it. Quinoa is widely considered a protein packed grain, however it is actually the seed of the Chenopodium or Goosefoot plant. Quinoa was once called "the gold of the Inca', because they understood its ability to increase the stamina of their warriors. The protein in Quinoa is considered to be a complete protein because it contains all essential amino acids. Quinoa's amino acid profile makes it a great choice for vegans especially due to the amount of lysine it contains. Lysine is the amino essential for tissue growth and repair. Additionally, Quinoa contains cystine and methionine-amino acids that are low in other grains. Quinoa features many health benefitting elements such as calcium, fiber, potassium, phosphorus, iron, copper, manganese and magnesium. Magnesium is a mineral that helps relax blood vessels, a quality helpful for those with hypertension or migraines. It is also a good source of vitamin E and several of the B vitamins. Quinoa is anywhere from 12-18% protein and would be a great addition to anyone's diet. Quinoa can be used as a breakfast grain, salad topper or a side dish. This month try to add it to some of your meals, maybe in place of your regular rice or pasta dish. Give Quinoa a try and see if you can feel the benefits! Although Quinoa is rinsed before packing and sold, make sure to rinse the seeds thoroughly again before cooking to remove the saponin. Saponin is a bitter resin like coating. Quinoa Cooking Directions: 1. Soak the quinoa for 15 min - 1/2 hour in it's cooking pot. Soaking helps quinoa to cook evenly, and loosens up the outer coating of saponin, which can give a bitter taste if not removed 2. To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last 3. Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/2 tsp salt if desired 4. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer 5. Cook for 15 minutes 6. Remove quinoa from heat and allow to sit five minutes with the lid on 7. Fluff quinoa gently with a fork and serve 
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