Strawberries The Heart-shaped fruit

Strawberries are a nice addition to any lunch as a snack. Their claim to fame is being high in Vitamin C.

Hello there! Glad you found me. If you have, then let me fill you in.

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If you have not followed me then here is the scoop. Last year I decided to make a change. A life change that directly impacted my health.

I decided to change for the better by eating healthier and getting into better physical condition. So far so good and I am excited! Excited that I made up my mind to eat healthier and take care of my well being.

Why?

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Well, to feel better, live longer, and enjoy the rest of this life I have been gifted with. If you feel the same way then you definitely know the feeling.

In this process, I have accepted a better eating plan and fitness regimen that encourages healthy eating, increased energy, and improved stamina. My eating plan includes lean meats, potent vegetables, and tasty fruits. The posts I share are about my journey with better eating. In them, I highlight a few of the foods I have included in my daily eating plan.

In this posts, I share how including strawberries in your diet help to fight against cardiovascular disease and encourage good blood flow.

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Strawberries are a nice addition to any lunch as a snack. Their claim to fame is being high in Vitamin C. You would not think of it as compared to an orange but strawberries are a worthy proponent of being high in Vitamin C., In fact, eating about a serving of strawberries (about 8) provides more Vitamin C than what an orange provides. This is good to know as this offers a bit of variety for us especially if you do not care for oranges.

The first clue that strawberries encourage good heart health is the fact that they are shaped much like a heart. Who knew!

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Strawberries possess a unique variety of compounds that help lessen the formation of whats called excessive platelet aggregation(coagulation). This, in short, is the ability of the body to naturally form clots which is a healthy function; Especially with an injury.  But there is an unhealthy condition that causes overactive clotting and this could potentially lead to a more serious issue when in conjunction with cancers and certain blood diseases.

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Strawberries complex mix of polyphenols also make it a serious anti-oxidant competitor and a great anti-inflammatory agent. The anti-inflammatory properties assist with allowing more blood flow through veins and arteries which ultimately leads to sufficient oxygen and nutrients being delivered throughout the body.

Strawberries are a low fat zero trans fat product with a decent amount of fiber which is a potent combination for weight loss management. They are composed of about 91% water which can aid in digestion.

One of the best healthy points of including strawberries in your diet is it has one of the best Glycemic index numbers around. Compared to many fresh fruits such as apricots, bananas, watermelon, cantaloupe, or pineapple, strawberries have a number of 40. This is great! Especially for combating blood sugar spikes and the regulation of insulin.

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Strawberries can be consumed a variety ways.

  • Strawberries can be included in smoothiesimages-19
  • As a dessert topping on cakes, pies, ice-cream
  • Sliced atop your favorite pancakes or waffle
  • Sliced topping on your favorite meat dish
  • Slivered in salads
  • In your favorite pie
  • Wrapped in vegetable or fruit wrap
  • Made into a bread
  • Jellied and canned
  • Made into a strawberry mousse
  • Added to your favorite cereal

 

 

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So including Strawberries in your daily food consumption can be a definite healthy choice. Maybe you are a regular with including this fruit in your diet or maybe not so much. Whatever the case I hope this finds you well and encourages you to at least begin a regimen to include.

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Disclaimer:

Many thanks to those sites who provided information to encourage this post. This post was written with the intent to encourage and enlighten one to the benefits of strawberries with regards to eating healthy.  I have no professional license, certificate or degree in nutrition or dietary matters.

Credits: Giphy, Google images, Associated links

 

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Arugula-the other green leaves​

Arugula, the other green leaf is packed with beneficial nutrients. Include in your next spring mix salad.

Hello Friends! How are you? Hope all is well.

As promised, let’s continue on with sharing a few of the healthy foods I have adopted into my health and wellness plan.

If you need to catch up just do a search for “Why the Change” and you will quickly find my motivation for launching on this path of renewed health and wellness.

Staying consistent with the fruit and nutrient-packed vegetables that I now include on a regular basis, I introduce Arugula. pronounced [uh-roo-guh-luh].

Arugula is a green leafy vegetable that is apart of the Brassica family of cruciferous vegetables. It is in the family of vegetables that is likened to broccoli, bok choy, cabbage, kale, and Swiss chard.

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It is a vegetable loaded with plenty of vitamins and minerals. Vitamins include Vitamin A, K, and C. The minerals include Folate acid, potassium, Manganese, Iron, and Calcium.

Here is the breakdown nutritionally:

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So what health benefits do you receive from eating Arugula?

  1. Weight Loss-since it is nutrient packed with minerals, vitamins and very low in calories, Arugula will meet ones nutritional and satiation needs. No need of feeling like your missing out on meeting those nutritional goals.
  2. Improves eyesight-Arugula being a good source of carotenoids, may help in improving eyesight. Carotenoids have been accepted as being agents for improving eyesight. Arugula is loaded with them. It is considered to be a positive agent against macular degeneration, an age-related condition involving the deterioration of parts of the eye.images-13
  3. Boost Immune system-Vitamin C is abundant in Arugula. It is linked to helping fight against the free radicals within the body. This can lead to helping support your immune system.
  4. Encourages heart health-Vegetables that are high in low calories and anti-inflammatory properties tend to be very good agents for protecting the heart. The anti-inflammatory properties encourage proper circulatory flow and consistent heart rhythms.
  5. Promotes Bone Health-In short, Arugula is a great source of vitamin K which is essential to maintaining strong bones. In some circles, it is a close second to Calcium.

Here are a few ideas on consuming Arugula

  1. In salads mixed with other types of greens.
  2. Used in soups to give it a healthy kick.
  3. Sprinkled atop Sandwiches to boost nutrition count.
  4. Spotted on (vegan style)pizzas. Yes, you have to try it.
  5. Pulverized in fruit and vegetable smoothies.
  6. Added as an edible side piece to vegetable dip trays.

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I have tried it in all meal prep situations. My favorite is on sandwiches. I usually add a bit of herbs to give it a kick too. If you have included Arugula in your meal plan, excellent! It is a great addition. If you have not, then the opportunity is here. I would recommend it.

I definitely believe we are what we eat. If we consume high calorie, high fat, low fiber, empty calorie food the body will respond over time lethargically. On the contrast, if low fat, high fiber, nutrient dense foods are consumed the body will respond over time with vibrancy.

Hope you enjoyed!

Thanks for reading and connecting.

Courtesy: Google photos and associated links.