Grapefruit Goes Way Beyond Breakfast

Healthy Meal Delivery - Is it Your Magic Weight Loss Bullet?

Healthy meal delivery... meals prepared by chefs and dietitians and delivered straight to your door.  It sound pretty great, doesn't it? But is it the magic weight loss bullet you've been looking for?  Let's take a look.

Healthy meal delivery may be right for you if you hate dieting (who loves it?), you don't particularly care for or have time for cooking, and you want to lose weight.  Here are some things to think about.

What healthy meal delivery won't do for you.

Getting your meals delivered directly to your door will help you a lot with making good choices about what to eat, but it won't clean out your cupboards for you in advance, and keep you away from your "downfall" foods. 

Don't feel bad we all have them.  My downfall foods are Oreo cookies and any kind of potato chips.  I've learned to keep them out of my house, because I can eat a whole pack of Oreos or chips in one evening. 

Before you get your first shipment of healthy meal delivery go through your cupboards and get rid of your "downfall" foods.  Donate full packages to charity and don't let your kids or spouse talk you out of it.  You deserve to be healthy and you can do it!

What healthy meal delivery will do for you.

When you are trying to lose weight one of the hardest things to deal with is all the choices you face in your eating.  Even if you are following a plan the choices can be overwhelming.

One of the best things about healthy meal delivery is that it takes a lot of the hard choices away.  You eat what is delivered, and even if you go off plan for a day, it is really easy to go back to eating right, because your food is right there waiting for you. 

Weight loss can be a lot easier using healthy meal delivery. It's a great way to go if you don't like cooking or if you are just too busy to deal with making good food choices, or even if you just want to lose weight the easiest way possible.

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A Brief Introduction to Healthy Meal Plan

A healthy meal plan not only gives emphasis to calories as well as their impact on weight but also to optimize nutrient consumption in proportion to the intake of calories. A host of benefits are associated with the healthy meal plan such as healthy weight loss, lower cholesterol and BP, minimized risk of heart diseases, and reduced chances of developing diseases like osteoporosis, bone-related ailments, and different types of cancers.

Mentioned below are some tips.

Limit the craving for unhealthy food via the intake of nutrient-rich foods, which should contain all essentials including minerals, proteins, carbohydrates, vitamins, and healthy fat in right proportion.
On the other hand, if you have increased desire for unhealthy food, opt for a healthy food substitute. There is a healthy food substitute for almost all fatty food items. For instance, baked or mashed potatoes and carrot sticks are regarded as a great substitute for French fries. Similarly, use toasted whole wheat bread sticks instead of crackers. Healthy substitutes are also available for food items such as ice creams in the form of fat-free desserts, frozen grapes and frozen yogurt.
Consume guilt-free foods that comprise eating plenty of low calories fruits and vegetables like cherries, apricots, apples, plums, strawberries, watermelon, lettuce, mushrooms, radishes, spinach, cucumber, tomato, celery, spinach, and cabbages. Other recommended guilt-free foods are fruit juices, air popped popcorn, Swiss chard, vinegar, wine, spices, and Worcestershire sauce.
For best results, include fiber rich food such as whole grain breads, corn bran cereals, whole wheat food items, and brown rice in your meal plan.
Equally important for healthy meal plan is to drink plenty of water. Calorie free beverages such as carbonated water, club soda, unsweetened coffee and tea, sugar free drinks, and diet soft drinks can also be included in your meal plan.
Likewise, it is important to note that healthy meal plan does not mean over eating of low calorie food. Hence, it is recommended to carefully devise your everyday meal plan. For breakfast, it would be better if you eat whole wheat breads or bagels with a glass of fruit juice or skim milk. Items such as mixed green salad, sandwiches with lean meat or tuna, and club soda with lemon would help to make your lunch healthier. Some of the effective choices for dinner are whole wheat spaghetti with home-made tomato sauce, Red snapper stew, baked apples sprinkled with cinnamon, and oatmeal cookies.
Another significant tip for healthy meal plan is healthy cooking methods, i.e., rather than frying, adopt methods such as baking, boiling, or steaming for healthy cooking. The usage of microwave is also regarded as a healthy way of cooking foods.

Above all, it is recommended to consult with a registered medical practitioner or nutritionist prior to following a specific program.

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Preparing Healthy Meal Plans That Save Time and Money

With today's fast paced lifestyles, who has the time for healthy meal planning? You might be surprised to learn that it's not hard to get organized and plan healthy meals that are easy to prepare, inexpensive and good for you. Whether you are trying to loose weight or just eat to improve your health, read on to discover how to develop healthy meal plans that save you time and money.

Organization is Key

Before you do your grocery shopping, take note of what you have on hand and what is advertised for sale that week. Not only can this save you money, but it can help you brainstorm ideas of what to prepare for this week's meals.

Recipes are your best friend when it comes to planning healthy meals. You can print out recipes for all sorts of healthy dishes right over the internet, many of which can prepared in an hour or less. To keep organized, a three hole binder will store your recipes in order so you don't have to hunt for them later. Once you know whats for dinner, you can make a shopping list with the ingredients.

Variety Keeps It Exciting

For those that think that eating healthy has to be boring, just remember that there are so many ways to prepare all of that healthy food that you will never get bored of eating the same old thing. If you love to cook, it's an exciting opportunity to try new recipes and dishes.

When planning your meals for the week, opt for a variety of healthy choices and rotate different types of food throughout the week. Variety is also important in making your that your body is getting all of the nutrition it needs.

Healthy Cooking Methods

When planning your meals, select recipes that use healthy cooking methods like stir-frying, baking, steaming, and stewing. All of those methods of cooking preserve the nutrients in your food where as methods like frying and boiling can let vitamins and minerals escape.

To save even more time, have a look at healthy crock-pot recipes. Crock-pot cooking can be good for you and a big time saver too. Prepare your evening meal in the morning and when you are ready to eat, simply serve it.

Don't Forget Snack Time

You've done your best to eat healthy, so don't back down come snack time! The best way to avoid unhealthy snacking in between meals is by not keeping unhealthy snacks around. Instead, make sure that you have fresh fruits, veggies and other healthy snacks on hand. Including nutritious snacks as part of your healthy meal plan will make sure that you are prepared when hunger strikes.

By taking a little time in advance, you can prepare healthy meal plans for a week or more in advance. Planning ahead will save you time and money in the long run, thanks to your careful organization. Eating healthy will not only help you lose weight and look your best, but it will keep you feeling your best as well.

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Succeed With Healthy Meals

The biggest excuse I hear when it comes to eating healthy, is it's much easier to eat unhealthy. Well having a quick healthy meal is just as easy to come by then having a quick unhealthy meal. Lets take a look at some of the main reasons people have this negative thought engraved into their mind. At then end I will share a quick healthy recipe I have used for ages.

Fast food restaurants and advertising are the worst factors when trying to eat better, healthier meals. Turning on your television or computer to see advertisement after advertisement from the hundreds of eat quick and unhealthy franchises makes it hard to focus on choosing healthier foods. In order to kick the notion that eating healthy is hard, a number of factors can come into play. Everyone should realize it is just as easy to create a quick healthy meal.

Knowing what healthy food is, is usually up in the air. Getting a basic knowledge of what is and isn't healthy can quickly change your eating patterns. A quick healthy meal is something that may take a bit to learn but when it is learnt, can make all the difference in the world. There are many different sources for finding out healthy alternatives, so take a look around and learn what is good for you to eat.

Being organized is another big thing for seeing success in eating better. You are probably thinking, how can being organized help me eat better? Well, it has been known for years that having foods planned in advance will help you stay on track and succeed. By this, I mean, wright out what you are going to have each day.Even do it for a week at a time. The only way to make this work though, is being organized, and have all the food available to you when it comes time to cook. It's to easy to mess up and not have the right food at home, next thing you know, you will be sitting in the nearest fast food drive through.

A trick I use to help make it even easier on myself not to fail at this, is do everything all at once. What that means is, usually I will choose a day where I have a bit of free time and do a big batch of something for the whole week. This makes it easier to whip up a quick healthy meal on the go. An example is, I will take out 10 chicken breasts, season and cut them, and then fry them up in a pan. After all the chicken is cooked, I throw it into a container and toss it in the fridge. Now, I have chicken to make a quick healthy meal all week. I usually will cook something that will work for many different meals. It is easy to use chicken in any type of meal.

Now for the free recipe. This to me is a simple quick healthy meal that anyone can create and enjoy. What I will do is just explain how I put it all together. I won't say how much of the ingredients I use because it will be different for each individual that makes it. Make your portion as big or as little as you want. So, the meal is going to be a Chicken Caesar in a Pita. I take a chicken breast out of the freezer; put it into the microwave for a minute to let it thaw out. Cut it into little chunks of your desired size. I use some olive oil, granulated garlic powder, and some hot sauce to season the meat. Throw the meat into a medium heat frying pan. I stir the meat regularly, after about 5 or so minutes the chicken should be done. From there, I cut up some roman lettuce and grate some cheese. I will mix the chicken, cheese and lettuce in a bowl and add some caesar dressing on top. Put a lid on the bowl and shake it up until fully mixed. Once mixed, I fill up a pita with the contents of the bowl. And there you have it, one quick healthy meal. The total time for all this is about 10 - 15 minutes at the most.

Brett Nordin is the proud owner of the blog 'Health and Fitness For Anyone' and is dedicated to revealing his knowledge and information to you. To find out more please view his blog site http://healthfitnessforall.blogspot.com/

Healthy Meals To Lose Weight

Eating healthy meals to lose weight that also are tasty doesn't have to be an elusive proposition. It does take a strong determination on your part to resolve to do so. There are tons of recipes out there, healthy and not healthy. It is sometimes time consuming to weed through to the ones you really enjoy plus are healthy meals that will help you lose weight.

Having healthy meals helps you to lose weight partly by decreasing the desire to eat unnecessary calories. Our bodies often signal our brains that we need to eat because it is missing a certain nutrient. If we answer that signal by eating more of the wrong things devoid of nutritional value, your body will signal again. This can contribute to continual weight gain. Of course, our body doesn't plainly say, "hey, I really need some vitamin C in here, could you eat an orange please?" We need to be aware of the value of our choices. We need to make a conscious effort to provide our bodies with well rounded meals. If we don't do this, our bodies can't be expected to function at their best. We will likely at some point develop health problems either from poor nutrition, weight gain or both. This affects our overall enjoyment of life.

Simple Changes To Make Meals Healthier

Changing your daily habits to include healthy meals each and every day may take some effort at first, but once you slowly change these habits, it will get easier. There are a few simple changes that will automatically cut out a lot of extra calories. These are minor changes that can have a major impact. They are things that should be considered in your overall plan to lose weight.

1. Use olive oil as much as possible when needing oil or a vegetable oil. No lard or saturated fats.

2. Avoid frying foods whenever possible. Baking is much healthier.

3. Avoid pure butter and even margarine (as most are full of chemicals). Use a butter specially made without transfat whenever possible. It is much more healthy for your heart.

4. Avoid meats with a lot of fat in them. Cut off the fat whenever possible.

5. Sit down when you eat. If your family resides with you, sit down together for meals.

6. Eat slower, chewing each bite at least 15-20 times before swallowing. This will help you enjoy your food more and give your body a chance to know when its full, avoiding overeating.

7. Limit your intake of sugary drinks like sodas and juices. They add unhealthy calories and actually cause you to want to eat more due to the fluctuation in blood sugar levels. Alcohol can have a similar effect.

Healthy Meals, Healthy Snacking, Healthy Lifestyle

In addition to choosing healthy meals, to lose weight will include watching your snacking habits too. Healthier snacks between meals will help you feel better and keep your blood sugar level more balanced. These are all lifestyle changes. It doesn't mean you can't have a piece of cheesecake or a bowl of ice cream now and then. On the contrary actually. If your daily nutrition level is good, then it will actually allow an indulgence now and then in a snack that is less than nutritious.

Healthy Meals Begin With Your Resolve

Deciding that you are going to have healthy meals to lose weight is half the battle. Some days you will be tempted to revert back to maybe some unhealthy habit, but resolve that you will find healthy meals that you enjoy. This will likely require some trial and error, but you will find them. Same thing goes with your snacking choices. Many diet plans out there can help you lose weight, but most diets are not healthy and they aren't a plan for lasting weight loss. Only a lifestyle change that you make enjoyable will do that. So deciding on healthy meals to lose weight will be part of that overall health plan for your whole life.

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Healthy Meal Plans for Men

Men and women alike tend to struggle in finding the right healthy meal plans. Today I will discuss healthy meal plans for men, and I will provide some men with some concrete information on how to ensure health for the long run.

Many people are often confused as to why men can eat so much more than women. It is proven that men tend to have more lean mass than women, and because of this, it allows men to consume more calories than women. However, this does not mean that it is OK for men to eat fast-food every day or eat a chocolate bar for every snack.

Because men tend to have a higher amount of lean mass, this often means that men have a higher basal metabolic rate than women. This allows men to consume more calories without the drastic weight fluctuations that many women struggle with.

Now I will offer a basis for healthy meal plans for MEN...

Just like any other being, men should consume 5-6 meals and snacks per day.

Healthy Meal Plan for Men

Breakfast-


2 whole eggs with ½ cup of egg whites
whole wheat toast with minimal butter or margarine
1 piece of fruit- apple, banana or an orange.

Snack -2 rice cakes with peanut butter

Protein Shake

Lunch-


whole wheat turkey wrap with any vegetables and light mayonnaise
green salad with olive oil and balsamic vinegar
granola bar

Snack -


Whole wheat crackers with low fat cheese
Protein Shake
baby carrots

Dinner


6oz lean steak (flank or any other lean cut of meat)
steamed vegetables
brown rice with low sodium soy sauce

Snack-


3 cups air popped pop corn with no added butter
a piece of fruit (apple or orange) with a handful of almonds
3-4 Litres of water throughout the day.

It is extremely important to stay hydrated, and consume very few caffeinated drinks, or high sugar content beverages.

This is a sample meal plan for any man who is simply looking to live a healthier lifestyle or shed a few pounds. This can vary based on activity level or the goal at hand.

It is extremely important for any person looking to live a healthy lifestyle to eat frequent small meals. This will keep the metabolism revved up, it will ensure satiety throughout the day as well as reduce cravings for fast-food and sweets.

Regardless of the goal in mind, whether it be to gain a few extra pounds of muscle, or get rid of a spare tire, it is important to remember the ultimate goal- Health.

This sample of healthy meal plans for men will ensure that men are consuming enough calories throughout the day while ensuring that the ultimate goal is being achieved.

Enjoy!

Healthy Meal Plans

Healthy Meal Plans for Women

A Healthy Meal Plan - Your 1st Step Towards Safe Weight-Loss

Yo-yo dieting, self starvation, crash dieting, and binge eating are all too common in the world of attempted weight loss. Following your typical fad diet generally leads to this unhealthy on again, off again weight loss syndrome.

On the other hand, safe weight loss is usually lasting weight loss and it starts with meal planning. Developing a healthy meal plan is more than a diet, it is a critical component of a lifestyle that can lead to a healthier and consistent body weight. It alleviates the frustration associated with chronically losing weight only to put it right back on.

Chronic dieters are often looking for rapid weight loss via quick fixes. However, safe weight loss doesn't happen overnight. Instead, exercising more and adopting a healthy meal plan are simple changes that create a healthy body where you are carrying your optimum weight.

Dropping fifteen pounds in your first week is quite frankly, unhealthy. Diets that promise these types of results are not looking to create a healthy lifestyle for their clientele, but to entice people into an immediate solution to a long term problem. Quick fixes generally do not bring long-term results and satisfaction.

Creating an individualized meal plan to be the cornerstone of your weight loss program doesn't have to be all that complicated. Sometimes, just a few simple adjustments to the daily menu can not only cut out hundreds of useless calories, but also cut down on fat and sugar intakes while replacing it with easy to burn energy.

The long term benefits of a healthy meal plan are innumerable. Aside from aiding healthy weight loss, changing your eating habits for the better can lower cholesterol, reduce the risk of heart disease, increase bone health, reduce the risk of osteoporosis, and cut down on the chances of developing diseases such as diabetes, cancer, and degenerative disease.

Eating healthier foods also helps you feel more energized. After a large meal filled with refined carbohydrates and fats, people tend to feel tired. However, eating smaller meals more frequently that are primarily whole foods such as fruits, vegetables, and other natural energy sources makes one feel energetic and lighter.

Initially, it takes discipline to follow a healthy meal plan. However, once you change your shopping habits, your eating habits should naturally improve, and you will find that there are plenty of healthy, tasty snack foods that are much better for you. These snacks supplement meals that are already loaded with good energy and are not high carb, high calorie and hip enhancing.

Instead of grabbing that afternoon candy bar, why not reach for some low fat yogurt? These are the simple, basic steps to a lifestyle that incorporates good habits for the long haul. And the results will be quickly noticeable while you lose weight safely and maintain long term results.

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Cooking Healthy Meals - Make A Weekly Meal Plan For Cooking Healthy Meals

I have really grown to enjoy cooking and I do my best at cooking healthy meals for my family. One thing I have found to help me do this is to make a weekly meal plan. It keeps us from eating out too much (which also saves money) and helps with our waist lines too.

So at the beginning of a new week this is what I do. I sit down and make a shopping list for each meal I want to prepare for the week. Once you have everything you need for cooking a healthy meal it makes it hard to back out of making it.

Our breakfast I like to keep simple since we have a hard time getting going in the morning. I like to stick to eggs, turkey bacon or sausage, some veggies to mix in with the eggs, original plain oatmeal (for our toddler) and milk. Some things that I consider basics.

For lunch I like to keep things on hand for sandwiches; lunch meat, cheese, peanut butter and jelly (for the little one). Usually what happens though is we end up with leftovers from dinner so I don't have to pick up too many extras for our lunches.

Now with dinner I like to mix things up a bit to make them a little more interesting and flavorful. I can't say that I'm the most creative person when it comes to cooking healthy meals for dinner. I grew up eating a diet of meat, rice and vegetables. So I don't always know exactly what I want to prepare each week.

What I do though is pull out my collection of recipes from magazines and cookbooks to get some ideas. Yes I use them every week and if you choose the right ones I have found many gear towards cooking healthy meals.

Personally I like to choose any where from three to five meals that I want to prepare. After I know what they are I write down the ingredients that I don't have on hand and add them to the list. Having a list to follow keeps me from forgetting what it is I need to buy and prevents me from grabbing a bunch of things that we don't need.

We still choose eat out once a week because we like to have that break from the kitchen and it is also a treat to eat something that I normally would not prepare at home. We also enjoy entertaining or dining with our friends and family on the weekends. This doesn't stop me from cooking the healthy meals I've planned; I just share them.

As I have already expressed I really enjoy cooking. It makes me feel good that I am taking care of my family by cooking healthy meals. By dining in it puts you in control over how you prepare your meals.The most beneficial tools that I have found do this are recipes from magazines and cookbooks. Visit www.formyhealthyfamily.com to see the cookbooks that I use for cooking healthy meals.

Healthy Meal Plans For Women

Ladies, I am certain that finding healthy meal plans for women can be a bit challenging at times. Today I will narrow it down to what typically works best for women.

Every single body; female, male, young, or old is extremely different. The most important thing is finding what works for YOU! On average, depending on your activity levels, most women should consume between 1600-2000 calories a day. Of these calories 45%-65% should come from carbohydrates, 10%-35% should come from protein, and 20%-35% should come from fat. NO MORE THAN 7% of your caloric intake should come from SATURATED FATS.

This can be a bit challenging at times, but with time you will figure out which foods make you feel the best, and which ones you will choose to limit from your diet. It is trial and error, but with patience, persistence, and motivation your healthy meal plan will come together a lot more smoothly than you would have ever anticipated.

Now, I will give you some ideas of what some healthy choices from each group would be, and make sure to consume one from each group at meal time.

Carbohydrates- When measuring out your carbohydrates, make sure that the serving is no larger than the palm of your hand. Unless they are vegetables, in which case, eat them up!

-Whole grain/whole wheat /rye/pumpernickel/gluten-free breads

-Whole grain, brown, or wild rice-plain oatmeal

-Sweet potatoes/ yams

-Whole wheat/whole grain/rice noodles

Protein- Make sure that the serving of protein is approximately 4-6oz.

-Boneless skinless chicken breast

-Egg whites

-Extra lean ground beef (limit to once a week)

-Salmon (limit to a couple times a week due to the higher fat content)

-White fish - haddock, tilapia, cod, herring

-Low sodium tuna

Fat -limit fats to about a tablespoon per serving.

-Olive oil-almonds/walnuts

-All natural peanut butter/almond butter/soy butter

-Avocado

-Flax seed

So now you may be thinking that these are the only foods you can eat. These are just healthy options to offer you some guidance when trying to plan healthy meal plans for women.

When making your meals always try to incorporate a serving from each of these groups. You want to make sure that your diet is varied enough so you get a large spectrum of nutrients, vitamins and minerals. Now, the most important thing to all of this is MAKE SURE YOU PLAN, PLAN, PLAN.

Planning and preparing your meals in advance is a sure way to stay on track. Make sure you are packing enough food for the day so that your blood sugar levels don't plummet. When this happens it makes it a lot harder to stay on track because our focus always seems to diminish as our hunger goes up!

When planning healthy meal plans for women, we must always remember what we are trying to achieve. Is it weight-loss, muscle-gain, maintenance, or just overall health? Regardless, remember food is fuel. We eat to fuel our bodies to do the things we need it them to do. Whether it be to go to the gym every day, take a walk with our husbands, take our kids to swimming lessons, these are all things that we need our health for. Without our health life can become extremely challenging. If we can make the choice to live for health and treat our bodies with the respect they deserve, then chances are, our bodies will return the favour!

Your friend,

Sandy Saad

Healthy Meal Plans For Women

Healthy Meal Plans

Make Your Own Healthy Meals

Learn to Conquer Your Fears: Make Your Own Healthy Meals

Making your own healthy meals can be intimidating, but it really doesn't have to be. Did you know there are more healthy meal options than eating grilled chicken and salads everyday? There are!

Tips to Make Healthy Meals

Most of us are not chefs in the kitchen. In fact, it's safe to say that very few of us actually like to cook. If that is the case, follow the tips below to create your edible masterpiece. Soon you will be a healthy cooking whiz. Good luck!

Stay away from processed ingredients. Processed ingredients are high in trans-fats, preservatives, and other chemical additives that are dangerous to humans. Instead, make sure you choose to make your meals with natural ingredients. Some examples of natural ingredients include fresh produce, whole eggs, free-range poultry and lean meats.

Organic is better. Organic foods don't have the synthetic chemicals, sewer sludge or genetically engineered materials that non-organic foods do. The toxins from non-organic food are not good for you, and will mess up your diet plan. Additionally, olive oil, real butter and coconut oil are also all organic, healthy, and add nutritional value to your meals.

Find out what you like. This is a no-brainer. Eating healthy does not mean you are limited in your meal choices. If you find something you like, feel free to experiment in your kitchen to find more delicious, healthy meals that meet your needs. Experimenting in the kitchen can also help you identify the unhealthy vs. healthy ingredients, giving you the opportunity to swap the unhealthy ingredients with healthier options.

No two individuals are the same, so what one person likes may not be what the other person likes. Keep in mind; you may create meals that you don't think taste good. That is why you should find out what you like and experiment in your kitchen. If you have a friend that is also trying to become healthier, it is a good idea to keep each other accountable, and maybe even cook together and learn from each other. There are several advantages of creating and eating healthy meals.

Advantages

Healthy meals give you more energy, help you lose weight, help you get fit, and keep your overall health at an excellent level. Making healthy meals is easier than you think. If you follow the tips above, you will be a master chef in no time.

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Ways to Make Fast, Healthy Meals While Keeping Costs Low

Providing a quick and healthy, yet low-budget meal is a problem that almost all parents face these days. Preparing a full course meal for the family along with all the washing that goes with it can be a daunting task for anyone, let alone a working mother.

The best solution in such a situation is to sit back and relax and let someone else do the cooking for you. No! We are not suggesting that you buy all those packs of "instant meals," which are mostly junk food with zero or limited nutritional value, not to mention a drain on your pocket. The solution here is to be able to cook quick and easy meals, which are healthy, tasty and fit your budget.

Chicken is one of the most nutritious and cheapest ways to feed your family. Use the chicken wings in a soup and just add a few veggies like potatoes, onions, etc. to the remaining pieces along with some spices and pop it in the oven. And voila! You have a healthy and tasty meal ready.

Now you can relax with a book or spend time with your family while the chicken is baking in the oven. You can also complete some of your other chores like laundry and cleaning while the meal is in the oven.

A lot of people are vegetarians and if you are also one of them, then all you need to do is replace the chicken with pasta. Children are usually fond of pasta or spaghetti. To ensure that they eat healthy, just add vegetables to the tomato gravy. Add some cheese and spices and you have a perfectly healthy meal.

Another option is creating a pasta sauce, which is something that can be made with many variations. Just by adding a few things like olives and mushrooms, you can create a different type of pasta meal. You could use chopped tomatoes instead of just tomato paste.

Eggs provide another nutritious and inexpensive option. Eggs can also be cooked with many variations. You could either create a wholesome meal like the "Shakshuka," the famous Middle Eastern meal, which is cooked with eggs, tomatoes and onions, or you can also make an omelet with loads of vegetables. When served with rice, it's a wholesome and healthy meal.

If you are a working parent, then we are sure that you understand when we talk about " quick and easy" meals. With just a little imagination and creativity, you can cook quick and healthy meals for your family.

Brett Chimay has been writing articles about cooking for the past three years. He also likes to write about electronics, including flat panel LCD monitors and why you should consider purchasing a widescreen monitor.

Brett Chimay

WHFoods: What is the healthiest type of cookware?

What is the healthiest type of cookware?

Despite all the innovations in modern cookware, including non-stick surfaces and anodized aluminum, we believe that your healthiest cookware choices are those that use classic materials such as stainless steel and cast iron. What you want to look for when evaluating the healthfulness of cookware is whether the material that it is made from carries much toxic risk and how likely the cookware materials are to leach into the food during cooking.

Using these two criteria, we'll explore why stainless steel and cast iron are your best choices. But first, let's review why aluminum, copper, and non-stick cookware are types we choose not to use. Cookware to avoid

Aluminum cookware

Cookware made from materials that carry with them substantial risk of toxicity, even if research shows relatively little leaching of their toxic substances, should automatically not be considered to be among your best options. We would put aluminum cookware into this category. In the past five years, we've seen over 100 studies about aluminum and disease. This metal has consistently been placed in the top 200 health-jeopardizing toxins by the ATSDR (Agency for Toxic Substances and Disease Registry) at the U.S. Department of Health and Human Services.

We realize that many improvements have been made in aluminum pots and pans with the advent of anodized aluminum (in which a thicker aluminum oxide layer is created on the surface of the pan). Yet, we still recommend avoidance of aluminum cookware due to the potential toxicity of aluminum itself. (This focus on the health aspects of aluminum cookware does not even take into account environmental problems related to the mining and dressing of aluminum.) Non-stick cookware

Pots and pans with non-stick coatings are another type of cookware we would put into this category of toxic materials risk. The non-stick coating industry started out with Teflon in 1946 but has since grown to include many other coatings including Silverstone, Tefal, Anolon, Circulon, Caphalon and others. Products like Caphalon actually combine aluminum with non-stick materials by subjecting anodized aluminum to a polymer infusion process. We do not like to use cookware with non-stick surfaces. Copper cookware

Pots and pans made from 100% copper fall into a slightly different category. Even though it is also a metal on the ATSDR priority toxin list just like aluminum, copper is an essential mineral that is currently deficient in many U.S. diets. Its essential nutrient status makes it different from aluminum, and some people include it as a desirable cookware material for this reason.

We take a somewhat conservative approach here since we don't like the idea of cooking directly on a copper surface due to potential (however slight) risk of copper toxicity. Adults need approximately 900 micrograms of copper per day, according to the Dietary Reference Intakes (DRIs) established by the National Academy of Sciences. The Tolerable Upper Limit (UL) for copper is about 10 times that amount, at 10,000 micrograms (the same as 10 milligrams). While you're very unlikely to get that amount of copper migration from your cookware into your food (even under highly acidic conditions that increase leaching), we prefer to avoid all possible risk. Recommended cookware

Stainless steel

With stainless steel, you get a cooking surface that can include some less risky materials than aluminum or non-stick coatings (such as the essential minerals iron, chromium, and manganese). It is is also more stable and less prone to leaching. While some research has expressed concern about leaching of chromium from stainless steel, this mineral is both essential and currently deficient in the diets of many U.S. adults. Based on the research, we believe the health risk here is less than the risk posed by leaching of another essential mineral, copper, from the surface in a 100% copper pan.

Stainless steel pans often have an inner core of aluminum or copper (and some have a copper-clad bottom). The reason this is done is because these two metals are very efficient heat conductors. Since the aluminum or copper is sandwiched between layers of steel and neither come in contact with the food, we think that these types of stainless steel cookware are fine to use.

What some cite as a concern for stainless steel is the leaching of nickel, a potentially toxic metal fairly high up on the ATSDR list of priority toxins. Yet, because the alloy (combination of metals used) in stainless steel cookware is more stable than other cookware materials you are less likely to have any leaching, of any metal, including nickel. An exception would be stainless steel pots and pans that have been damaged by harsh scouring with an abrasive material like steel wool. Provided that you take good care of your stainless steel cookware and keep the cooking surfaces intact, we believe you are making an excellent choice in cookware with this material. Cast iron

Cast iron is also a cookware material we really like. When properly seasoned, the surface itself is great for cooking, and when material does leach from cast iron, it's an essential mineral (iron) that many of us can easily incorporate into a healthy day of mineral intake. For some individuals, cast iron cookware can actually make a very important contribution to health. An exception would be individuals who may be at risk of iron overload. If you already have plenty of iron in your diet, in your bloodstream, and attached to storage proteins in your cells, you do not want to be adding leached iron from cast iron cookware. You may want to visit an iron disorders website like www.irondisorders.org or www.ironoverload.org to learn more about potential risk factors in this area. The bottom line

Our favorite all-around cookware pieces are those made from stainless steel or cast iron. More than likely, the stainless steel cookware will have a core made from aluminum or copper since these metals are efficient conductors of heat. While we don't recommend cookware that features aluminum or copper as the cooking surface, stainless steel cookware with cores (or even bottoms) made from these materials are acceptable. That's because if you take care of your pots and pans and don't excessively scrub them, the copper or aluminum will not come in contact with your food.

Cast iron is another type of cookware we recommend. Even if some of the iron leaches from the cookware into your food, in most cases this is acceptable since many people can easily incorporate iron into a healthy day of mineral intake.

We like to avoid pans with non-stick coatings as well as those made from anodized aluminum. References

Agarwal P, Srivastava S, Srivastava MM, Prakash S, Ramanamurthy M, Shrivastav R, Dass S. Studies on leaching of Cr and Ni from stainless steel utensils in certain acids and in some Indian drinks. Sci Total Environ. 1997 Jul 1;199(3):271-5.

Gramiccioni L, Ingrao G, Milana MR, Santaroni P, Tomassi G. Aluminium levels in Italian diets and in selected foods from aluminium utensils. Food Addit Contam. 1996 Oct;13(7):767-74.

Katz SA, Samitz MH. Leaching of nickel from stainless steel consumer commodities. Acta Derm Venereol. 1975;55(2):113-5.

Powley CR, Michalczyk MJ, Kaiser MA, Buxton LW. Determination of perfluorooctanoic acid (PFOA) extractable from the surface of commercial cookware under simulated cooking conditions by LC/MS/MS. Analyst. 2005 Sep;130(9):1299-302. Epub 2005 Jul 28.

Rajwanshi P, Singh V, Gupta MK, Dass S. Leaching of aluminium for cookwares: A review. Environmental Geochemistry and Health;19 (1). 1997. 1-18.

Rajwanshi P, Singh V, Gupta MK, Kumari V, Shrivastav R, Ramanamurthy M, Dass S. Studies on aluminium leaching from cookware in tea and coffee and estimation of aluminium content in toothpaste, baking powder and paan masala. Sci Total Environ. 1997 Jan 30;193(3):243-9.

Takagi Y, Matsuda S, Imai S, Ohmori Y, Masuda T, Vinson JA, Mehra MC, Puri BK, Kaniewski A. Survey of trace elements in human nails: an international comparison. Bull Environ Contam Toxicol. 1988 Nov;41(5):690-5.

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Food of the Week: Asparagus

Asparagus

The fleshy green spears of asparagus are both succulent and tender and have been considered a delicacy since ancient times. This highly prized vegetable arrives with the coming of spring, when its shoots break through the soil and reach their 6-8 inch harvest length. In California the first crops are picked as early as February, however, their season generally is considered to run from April through May. The growing season in the Midwest and East extends through July. What's New and Beneficial about Asparagus

Recent research has underscored the value of careful storage and speedy consumption of fresh asparagus. The key scientific finding here involves respiration rate. Like all vegetables, asparagus doesn't instantly "die" when it is picked, but instead, continues to engage in metabolic activity. This metabolic activity includes intake of oxygen, the breaking down of starches and sugars, and the releasing of carbon dioxide. The speed at which these processes occur is typically referred to as "respiration rate." Compared to most other vegetables, asparagus has a very high respiration rate. At 60 milligrams of carbon dioxide release per hour per 100 grams of food (at a refrigerator temperature of 41°F), this rate is five times greater than the rate for onions and potatoes; three times greater than the rate for lettuce and tomato; and twice as great as the rate for cauliflower and avocado. Asparagus' very high respiration rate makes it more perishable than its fellow vegetables, and also much more likely to lose water, wrinkle, and harden. By wrapping the ends of the asparagus in a damp paper or cloth towel, you can help offset asparagus' very high respiration rate during refrigerator storage. Along with this helpful step, you will want to consume asparagus within approximately 48 hours of purchase. Wild asparagus (Asparagus racemosus) is a species of asparagus with a long history of use in India and other parts of Asia as a botanical medicine. Many medicinal qualities of wild asparagus have been associated with phytonutrients present in its roots, and especially one type of phytonutrients called saponins. Recent research has shown that the species of asparagus most commonly consumed in the U.S. (Asparagus officinalis) also contains saponins, not only in its root portion put also in its shoots. Saponins found in common, everyday asparagus include asparanin A, sarsasapogenin, and protodioscin. Asparagus even contains small amounts of the diosgenin - one of the best-studied saponins that is especially concentrated in yam. Saponins in food have repeatedly been shown to have anti-inflammatory and anti-cancer properties, and their intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels. You may have heard about two foods — chicory root and Jerusalem artichoke — that are widely recognized as providing health benefits for our digestive tract. These health benefits involve a special area of digestive support called "prebiotics" offered by a compound known as inulin. Both chicory root and Jerusalem artichoke contain rich concentrations of inulin, a unique type of carbohydrate called a polyfructan. Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. Researchers now know that asparagus belongs among the list of foods that contain inulin. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of unique carb and may provide our digestive tract with some equally unique health benefits.
Nutrients in
Asparagus
1.00 cup raw (134.00 grams)


























This chart graphically details the %DV that a serving of Asparagus provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Asparagus can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Asparagus, featuring information over 80 nutrients, can be found under the Food Rating System Chart. Health Benefits

Anti-Inflammatory and Anti-Oxidant Benefits

It's not surprising to see asparagus being heralded as an anti-inflammatory food because it provides a truly unique combination of anti-inflammatory nutrients. Among these anti-inflammatory nutrients are asparagus saponins, including asparanin A, sarsasapogenin, protodioscin, and diosgenin. One of these saponins (sarsasapogenin) has been of special interest in relationship to amyotrophic lateral sclerosis (ALS), also known as "Lou Gehrig's Disease." Even though ALS is classified as a chronic, neurodegenerative disease and is not currently accepted as an autoimmune disorder, excessive, unwanted inflammation may play an important role in the death of certain nerve cells (motor neurons) in ALS. Other anti-inflammatory nutrients in asparagus include the flavonoids quercetin, rutin, kaempferol and isorhamnetin.

Alongside of these anti-inflammatory phytonutrients, asparagus provides a wide variety of antioxidant nutrients, including vitamin C, beta-carotene, vitamin E, and the minerals zinc, manganese, and selenium. In addition to the antioxidant nutrients above, this much-loved vegetable may also contain a valuable amount of the antioxidant glutathione (GSH). GSH is one of the body's best-studied antioxidants; it consists of three amino acids — glutamic acid, glycine, and cysteine — combined into one molecule. At least one published study has estimated the amount of GSH in fresh asparagus to average 28 milligrams per 3.5 ounces. Several studies have compared the overall antioxidant capacity of asparagus to the antioxidant capacity of other vegetables, and the results for asparagus have been impressive. Asparagus compares favorably with many of the cruciferous vegetables like cabbage and cauliflower, and while it ranks lower than some of the green leafy vegetables like spinach, it is still very high on the list of antioxidant foods.

Anti-inflammatory and antioxidant nutrients are some of the best risk reducers we know for common chronic health problems including type 2 diabetes and heart disease. These nutrients are also special risk reducers in the case of certain cancer — a special area of asparagus health benefits that is covered in the following section. Digestive Support

As described earlier in our "What's New and Beneficial about Asparagus" section, asparagus is unusual as a digestive support food. One key factor in this regard is its inulin content. Like chicory root and Jerusalem artichoke, asparagus contains significant amounts of the nutrient inulin. Inulin is a unique type of carbohydrate called a polyfructan, and in practical terms, healthcare practitioners often refer to it as a "prebiotic." Unlike most other carbs, inulin doesn't get broken down in the first segments of our digestive tract. It passes undigested all the way to our large intestine. Once it arrives at our large intestine, it becomes an ideal food source for certain types of bacteria (like Bifidobacteria and Lactobacilli) that are associated with better nutrient absorption, lower risk of allergy, and lower risk of colon cancer. While approximately 5% lower in inulin than chicory root and Jerusalem artichoke, asparagus is a food that contains a valuable amount of this unique carb and can help support our digestive health in this unique way.

Alongside of its unusual inulin content, asparagus is rich in fiber (about 3 grams per cup, including about 2 grams of insoluble fiber and 1 gram of soluble fiber) and also contains a noteworthy amount of protein (about 4-5 grams per cup). Both fiber and protein help stabilize our digestion and keep food moving through us at the desirable rate. (By contrast, too much fat can slow down our digestion rate more than desired, and too much sugar or simple starch can speed it up more than desired. We're not surprised to see species of asparagus like Asparagus racemosus (commonly known as Shatavari) having a long history of use in treatment of digestive problems in certain healthcare traditions (like ayurvedic medicine), and it makes sense to us that asparagus be considered as a great food for improving digestive support in most diets. Heart Health and Blood Sugar Regulation

While we have yet to see large-scale dietary studies that examine chronic diseases in humans and asparagus intake, we would expect asparagus intake to show reduced chronic disease risk in two particular areas, namely, heart disease and type 2 diabetes. While there is some preliminary research in both areas, both areas need more attention from asparagus researchers. Our desire to see more research in these areas is based on several factors.

First is the amazing B-vitamin content of asparagus. In our food rating system, asparagus emerges as an excellent source of folic acid and vitamin B1 and a very good source of vitamins B2, B3 and B6. Asparagus also contains the B vitamins choline, biotin, and pantothenic acid. Because B vitamins play a key role in the metabolism of sugars and starches, they are critical for healthy blood sugar management. And because they play a key role in regulation of homocysteine, they are critical in heart health has well. (Homocysteine is an amino acid, and when it reaches excessive levels in our blood, it is a strong risk factor for heart disease.)

Second, along with its impressive list of B vitamins, asparagus provides us with about 3 grams of dietary fiber per cup, including more than 1 gram of soluble fiber. Intake of soluble fiber has repeatedly been shown to lower our risk of heart disease, and our risk of type 2 diabetes can be significantly lowered as our intake of dietary fiber increases.

Finally, there is the anti-inflammatory/antioxidant factor. Heart disease and type 2 diabetes are both considered chronic diseases that evolve in relationship to chronic, excessive inflammation and oxidative stress. The outstanding antioxidant and anti-inflammatory nutrient composition of asparagus would seem to make it a no-brainer for inclusion as a risk reducer in both of these chronic disease areas. We expect future studies to establish asparagus as a standout for lowering our risk of cardiovascular and blood sugar problems. Anti-Cancer Benefits

As a result of its very strong anti-inflammatory and antioxidant nutrient composition, we would definitely expect to see a food like asparagus showing up as a risk reducer for certain cancers. Chronic, excessive inflammation and chronic oxidative stress are risk factors for a variety of cancer types, and both unwanted phenomena are related to deficient dietary intake of anti-inflammatory and antioxidant nutrientsâ?"exactly the kind of nutrients that are especially plentiful in asparagus. Most of the studies we've seen on the anti-cancer benefits of asparagus have been studies on rats and mice, or studies on specific types of cancer cells. For this reason, we would describe asparagus cancer research as preliminary, and not yet validated by large-scale studies involving humans and dietary intake. But the trends in animal studies and cell studies are clear - asparagus and asparagus extracts can change the metabolic activity of cancer cell types, and these changes are protective in nature and related to better regulation of inflammation and oxidative stress. Cancer cells from the liver are best-studied in this regard.

One confusing area of research on asparagus and cancer involves leukemia. And while this arena has focused upon enzymes related to an amino acid in asparagus, rather than asparagus itself, we thought to include information on it here to clarify this arena for you in case you had come across information on this topic.

Leukemia is a type of cancer involving the bone marrow and its production of white blood cells. In leukemia, white blood cells are not produced in a normal way and do not behave in a normal way, and for these reasons are called leukemia cells. One unusual aspect of leukemia cells is their need to obtain a specific amino acid called asparagine from other cells or from the fluid portion of the blood. If leukemia cells can be prevented from obtaining asparagine, they can sometimes have difficulty surviving. In the mid-1950's and 1960's, researchers discovered that the injection of an enzyme called asparaginase into persons diagnosed with leukemia could sometimes result in decreased levels of blood asparagine in the blood and selective destruction of leukemia cells through asparagine deprivation. Prescription injection of asparaginase enzymes is still used in treatment of acute lymphoblastic leukemia (ALL). Asparagus has become entangled in this fascinating set of events involving leukemia because the name of the amino acid "asparagine" and the name of the enzyme "asparaginase" clearly imply a connection with asparagus. Both the amino acid and the enzyme are present in asparagus, just as their names imply. However, we are not aware of any research showing a treatment connection between leukemia and dietary intake of asparagus. The only research we've seen involves injection of the purified, prescription enzyme medication. In addition, we know that pharmaceutical companies do not use asparagus as a source of the asparaginase enzyme, but rather, rely on bacteria as their enzyme production source. Description

Asparagus is a perennial garden plant belonging to the Lily family (Liliaceae). While approximately 300 varieties of asparagus have been noted, only 20 are edible.

Asparagus, its fleshy spears topped with bud-like compact heads, is often thought of as a luxury vegetable, prized for its succulent taste and tender texture. It is harvested in the spring when it is 6 to 8 inches tall. While the most common variety of asparagus is green in color, two other edible varieties are available. White asparagus, with its more delicate flavor and tender texture, is grown underground to inhibit its development of chlorophyll content, therefore creating its distinctive white coloring. It is generally found canned, although you may find it fresh in some select gourmet shops, and it is generally more expensive than the green variety since its production is more labor intensive. The other edible variety of asparagus is purple in color. It is much smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. It also provides benefits from phytonutrients called anthocyanins that give it its purple color. With prolonged cooking, the purple color may disappear. History

Asparagus has been prized as an epicurean delight and for its medicinal properties for almost 2000 years. Its presence across most continents is partly due to its many different species. Some of these species — like Asparagus officinalis — are widely cultivated and consumed as staple foods. Other species - like Asparagus racemosus, widely found in India and the Himilayas - have been used in a more medicinal context. In the case of Asparagus racemosus, also known as Shatavari, there is a long history of use in Ayurvedic medicine, especially in relationship to digestive problems. Various species of asparagus were cultivated by Egyptian cultures beginning as early as 3000 B.C., and by European cultures including early Greek and Roman cultures. Asparagus also became particularly popular in France during the 18th century during the rule of Louis XIV. In terms of commercial production, China (587,500 tons) and Peru (186,000 tons) are currently the world's largest producers and exporters of asparagus. Next in line as commercial producers are the United States (102,780 tons) and Mexico (67,247 tons). How to Select and Store

Since asparagus varieties most commonly available in the U.S. are green in color, you are most likely to find these green-colored varieties in your grocery store. However, asparagus growers are able to take these same varieties of asparagus, pile dirt on top of the shoots when they start to poke through the ground, and then allow the shoots to continue growing beneath the dirt. This process prevents sunlight from falling on the shoots and results in asparagus shoots that are white in color. While you are most likely to find white asparagus in canned form, you can also find it fresh in some select gourmet shops, and it is generally more expensive than the green variety. Other varieties of asparagus can be purple in color. These varieties typically have a higher sugar content than green and white varieties and for this reason have a sweeter taste. (Of course, even with this higher sugar content, asparagus is anything but a high-sugar food. We're talking about 3 grams of total sugar per cup of fresh asparagus — less than half of the amount in an extra small apple.)

Asparagus stalks should be rounded, and neither fat nor twisted. Look for firm, thin stems with deep green or purplish closed tips. The cut ends should not be too woody, although a little woodiness at the base prevents the stalk from drying out. Once trimmed and cooked, asparagus loses about half its total weight. Use asparagus within a day or two after purchasing for best flavor and texture. Store in the refrigerator with the ends wrapped in a damp paper towel. How to Enjoy

Tips for Preparing Asparagus

Thin asparagus does not require peeling. Asparagus with thick stems should be peeled because the stems are usually tough and stringy. Remove the tough outer skin of the bottom portion of the stem (not the tips) with a vegetable peeler. Wash asparagus under cold water to remove any sand or soil residues. It is best to cook asparagus whole. Healthiest Way of Cooking Asparagus

Of all of the cooking methods we tried when cooking asparagus, our favorite is Healthy Saute. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.

To Healthy Saute asparagus, heat 5 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add whole asparagus, cover, and Healthy Saute for 5 minutes. Transfer to a bowl and toss with our Mediterranean Dressing. (See our 5-Minute Healthy Sauteed Asparagus recipe for details on how to prepare this dish.)

If you want to cut asparagus into small pieces, it is best to cut them after they are cooked. Asparagus can be served hot or cold. A Few Quick Serving Ideas

Add cold asparagus to your favorite salad. Toss freshly cooked pasta with asparagus, olive oil and your favorite pasta spices. We especially enjoy thyme, tarragon and rosemary. Chopped asparagus make a flavorful and colorful addition to omelets. Healthy saute asparagus with garlic, shiitake mushrooms and tofu or chicken for a complete meal. WHFoods Recipes That Feature Asparagus

Individual Concerns

Contrary to popular belief, persons who experience a strong odor coming from their urine after eating asparagus are not in any danger from eating this vegetable. Their urine odor following consumption of asparagus is a far more complicated issue than you might expect. Several dozen studies in this area have failed to come up with any simple explanation of this asparagus and urine odor phenomenon.

Two major factors are clearly involved in asparagus and urine odor: one factor is a person's ability to produce odor-emitting substances from asparagus. There is little agreement among studies in this regard, primarily because researchers are not in agreement about which asparagus-derived substances actually produce the odor. At least 21 different substances have been proposed as the odor-producing substances from asparagus! Some studies indicate that very few people metabolize asparagus in such a way as to generate odor-producing substances. Other studies indicate that two out of every three people produce such substances. A second factor involved with asparagus and urine odor is a person's ability to perceive odors. In some studies, 50% of all study participants appear unable to perceive odors in urine from asparagus. To make matters even more complicated, there does not appear to be any patterned relationship between a person's ability to generate odor-producing substances from asparagus and a person's ability to perceive asparagus-related odors. There are very likely to be genetic tendencies involved with both production of odor-related substances from asparagus and perception of those substances, but detection of genetic tendencies (called genetic polymorphisms) remains incomplete. (In the case of odor perception, however, some research is beginning to point to a single nucleotide polymorphism, rs4481887, as being associated with the inability to smell odor-related substances from asparagus.)

Despite the many remaining mysteries about urine odor and asparagus, no research studies have suggested a link between asparagus consumption, urine odor, and health risk. There are no studies to indicate that a strong urine odor from asparagus is a reason for us to exclude asparagus from our diet or that health benefits from asparagus vary along with the presence or absence of urine odor. If you detect a strong urine odor following consumption of asparagus, and you're concerned about this odor, you can obviously avoid consumption asparagus in your diet. But from a research standpoint, you will also be missing out on the health benefits of this unique food. Substances Associated with the Urine Odor from Asparagus

methanethiol 1-propene-3-isothiocyanate 3-methylthiophene bis-(methythio)methane carbon disulfide carbon oxide sulfide dimethyl disulfide dimethyl sulfide dimethyl sulfone dimethyl sulfoxide dimethyl trisulfide E-methylthio-1-propene hydrogen sulfide Methylpropylsulfide S-methyl-2-propenthioate S-methyl-thioacrylate Tetrahydrothiophene methanesulfonic anhydride butyrolactone 1,4-bis(methythio)-butane S-methyl-3-(methythio)thiopropionate Asparagus and Purines

Asparagus contains naturally-occurring substances called purines. Purines are commonly found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as asparagus. For more on this subject, please see "What are purines and in which foods are they found?" Nutritional Profile

Asparagus contains a unique array of phytonutrients. Like chicory root and Jerusalem artichoke, it is an important source of the digestive support nutrient, inulin. Its anti-inflammatory saponins include asparanin A, sarsasapogenin, protodioscin, and diosgenin. Flavonoids in asparagus include quercetin, rutin, kaempferol and isorhamnetin. In the case of purple asparagus, anthocyanins are also among asparagus' unique phytonutrients. Asparagus is an excellent source of anti-inflammatory vitamin K, heart-healthy folate, vitamin B1, vitamin C, and vitamin A (in the form of beta-carotene) and bone-building copper. Asparagus is a very good source of energy-producing vitamin B2, and B3 as well as phosphorus; heart-healthy potassium, vitamin B6 and dietary fiber; antioxidant-promoting vitamin E and manganese; and muscle-building protein. In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Asparagus is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system. Asparagus
1.00 cup raw
134.00 grams
26.80 caloriesNutrientAmountDV
(%)Nutrient
DensityWorld's Healthiest
Foods RatingWorld's Healthiest
Foods RatingRuleDV>=75% OR
Density>=7.6 AND DV>=10%DV>=50% OR
Density>=3.4 AND DV>=5%DV>=25% OR
Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Asparagus

References

Aberoumand A and Deokule SS. Comparison of Phenolic Compounds of Some Edible Plants of Iran and India. Pakistan Journal of Nutrition Year: 2008 Vol: 7 Issue: 4 Pages/record No.: 582-585. 2008. Aberoumand A. Comparison of Proximate and Mineral composition between Asparagus Oficinalis and Momordica dioica: Iranian and Indian Vegetables. Iranica Journal of Energy and Environment (IJEE) Year: 2010 Vol: 1 Issue: 3 Pages/record No.: 196-199. 2010. Albanese D, Russo L, Cinquanta L et al. Physical and chemical changes in minimally processed green asparagus during cold-storage. Food Chemistry Volume 101, Issue 1, 2007, Pages 274-280. 2007. Chrubasik C, Maier T, Dawid C et al. An observational study and quantification of the actives in a supplement with Sambucus nigra and Asparagus officinalis used for weight reduction. Phytother Res. 2008 Jul;22(7):913-8. 2008. Ghirardini MP, Carli M, del Vecchio N et al. The importance of a taste. 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