Arugula-the other green leaves​

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

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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.

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What’s the benefit?

What are in the foods we eat and how they benefit the body. 

Hello friends. How are things? I hope all is well.

Got to thinking about writing a series on certain foods we eat and how they benefit the body.

Since I have changed the way and what I consume now, I thought I would share those thoughts with you all.

Why I changed? Well, I shared a bit of it in a previous post entitled “So Why the Change”. Here I kinda talk a bit about how I was feeling and the struggles I endured. I share the decision to make an about face with my whole eating and fitness plan. Yay! Glad I did! I feel absolutely great.

In this post, and the ones to come I want to share a few of the foods I consume as well as a progress report on my fitness journey.

So, here we go!

First, I changed a few of the foods I consume. I included more vegetables. In either a salad, blender or cooked way. One of those is the addition of cucumbers. Let’s see what this fella has to offer.

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The Cucumber:

  1. Provides a good amount of water and soluble fiber-Water is always good to include in any diet. It helps with lubrication and flow of any waste or receiving nutrients. The fiber is a plus too. Fiber helps to remove waste from the body(intestines and gut). Kinda like a scrubber. Lol.
  2. Low in calories-A cucumber with the peel offers about 45 calories and is high vitamins and minerals.
  3. Good source of anti-oxidants-Cucumbers offer properties known to be associated with being an excellent source of antioxidants. Without going to chemically deep, in a nutshell, these are properties that help to fight against those molecular forces that encourage breakdown(oxidation), whatever that may be. In the sense of health, these forces(free radicals) are studied and believed to be associated with a few diseases today.
  4. Aid in weight loss-Due to the low-calorie content cucumbers can be a nice way to manage one’s weight. It is always a nice addition to any salad.
  5. Maintain Blood sugar-because of it low caloric value and high vitamin/mineral content cucumbers are believed to help in lowering blood sugar levels.
  6. Reduce swelling/inflammation-Cucumbers have the properties in them that help to reduce inflammation and swelling.

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Although not a complete list, I have highlighted a few benefits to including cucumbers into your diet.

They are always great to have in salads, smoothies, and sandwiches.  My favorite is in salads. I eat them with skin or no skin and in the pickled variety too.

Try them if you have not. And if not your favorite, that’s cool, there are a variety of other vegetables to choose from with similar properties.

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Glad you read. Stayed tuned for the next vegetable. Arugula.

Credits to Google images and associated links.