Extra Mile Fitness

One on one training designed to help you go further.


Post Reply
Forum Home > Nutrition > This Summer Eat Healthy... Become a Locavore

Krista Edwards
Site Owner
Posts: 13

When it comes to eating healthy, fresh is best.  Take advantage of summer months by visitingyour local Farmer’s Market.  Not only dothey have a wide range of seasonal fruits and vegetables, but chances are theywere picked the same morning you bought them, providing greater nutritionalbang for your buck.  This month, lookfor:

Leafy greens:  These are nutritional powerhouses.  Calorie for calorie they provide more nutrition than almost any other food.  They contain a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect cells from damage and eyes from age-related problems. Dark green leaves even contain small amounts of Omega-3 fats.·        Strawberries: These protect the heart,increasing HDL (good) cholesterol, lowering blood pressure, and guardingagainst cancer. Packed with vitamins, fiber, and particularly high levels ofantioxidants known as polyphenols, strawberries are a sodium-free, fat-free,cholesterol-free, low-calorie food. They rank among the top 20 fruits inantioxidant capacity and provide a good source of manganese and potassium. Justone serving -- about eight strawberries -- provides more vitamin C than anorange.

Onions: Onions are a very rich source of fructo-oligosaccharides. These oligomers stimulate the growth of healthy bifidobacteria and suppress the growth of potentially harmful bacteria in the colon, thus reducing the risk of tumors developing in the colon. They also contain a number of sulfides similar to those found in garlic which may lower blood lipids and blood pressure. Onions are a rich source of flavonoids, substances known to provide protection against cardiovascular disease. Onions are also natural anticlotting agents since they possess substances with fibrinolytic activity and can suppress platelet-clumping. Asparagus: Asparagus is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose (blood sugar) from the bloodstream into cells. They are a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This is why eating asparagus may help protect against and fight certain forms of cancer, such as bone, breast, colon, larynx and lung cancers. Like leafy greens, asparagus delivers folate, which works with vitamin B12—found in fish, poultry, meat and dairy—to help prevent cognitive impairment. One more benefit of asparagus: It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body's tissues) and those who have high blood pressure or other heart-related diseases.   

So become a locavore, go “green”, and enjoy all the summerhas to offer!!


June 12, 2011 at 9:02 AM Flag Quote & Reply

Henry Martin
Posts: 1
This content has been removed due to abuse.


December 15, 2013 at 11:34 AM Flag Quote & Reply

You must login to post.