Here is why you should eat more cabbage

When planning a meal, cabbage may not be the first thing that comes to mind. It’s not the sexiest vegetable out there, but it is packed with nutrients and fiber, and you would be surprised what you can do with this cruciferous, leafy powerhouse.

Cabbage comes in many varieties, including green, purple, and white. The brightly colored purple cabbage is not only beautiful, but contains anthocyanins, which have been proven to have anti-carcinogenic properties… meaning, it helps your body fight off cancer. My favorite way to use purple cabbage:  I slice the cabbage paper thin, and add it on top of corn tortillas with a dollop of my secret ingredient, finely chopped sweet onions, shredded purple cabbage, chopped tomatoes, and crown it with some avocado. De-lish!

Cabbage is very low in saturated fat and cholesterol, and is a good source of fiber. Are you trying to maintain a healthy weight? Try adding cabbage into a mixed green salad. It will help fill you up, keep you regular, and fits into the zero-calorie group. I love to make a salad of shredded Napa cabbage, which has a sweet, crunchy celery flavor. Add a spoonful of rice wine vinegar, a few drops of sesame oil, some toasted sesame seeds, and a handful of edamame. Yum!

Folic acid is one of the essential components of DNA. Are you listening pregnant moms? Not only will adding cabbage to your diet help protect your baby from birth defects, but it will satisfy your rumbling tummy without adding unnecessary calories. Try chopping up some bok choy and stir-frying with other colorful veggies such as carrots, mushrooms, sugar snaps, and garlic. This is my family’s favorite way to use up the produce from our Full Circle delivery before the next one arrives! Paired with some quinoa, you will enjoy a high protein, high nutrient, low calorie meal that’s good for you and for baby too!

Cabbage is a good source of vitamin C and vitamin K. Vitamin C helps the body develop resistance against infectious agents and scavenging, harmful, pro-inflammatory free radicals. Enough vitamin K in the diet makes your bone stronger, healthier and delays osteoporosis.

While taking a multi-vitamin daily is a good idea, adding cabbage to your diet just bolsters the good work your vitamin of choice is doing for your health. Like other green vegetables, it is good source of many essential vitamins such as riboflavin, pantothenic acid, and thiamin. Replenish.
In addition, it is very natural source of electrolytes and minerals like calcium, potassium, phosphorous, manganese, iron and magnesium, which can help control heart rate and blood pressure. Iron is required for red blood cell formation and is an important mineral for expecting mothers as it helps in avoiding anemia.

Why we do what we do

                    KEYS TO HEALTH GARDEN
                              ABOUT US


We are here to help people get well its as simple as that. If I told you the health system is designed so all of us will stay sick would you believe me. Some would probably say your crazy, some would agree and just do nothing about it and the rest just dont care. Yes this is how it works you buy these fast foods for dirt cheap dollar menus everywhere. Then you develop high cholesterol, diabetes, cancer, high blood pressure then the doctors feed you garbage. What do I mean by that? They have a nerve to tell you it is inherited. Do you know what is inherited the same garbage being pumped into your families body generation after generation. The only thing inherited is you get inflammed the same as your grandma did and thats it.


Inflammation is your body's response to stress whether from your diet, lifestyle or environment. When your body's systems experience a constant inflammatory response, you become more susceptible to aging and disease. Some of the primary causes of chronic inflammation are excessive stress, poor diet that lacks vitamins and minerals, not drinking enough clean water, sleep, and lack of exercise all contribute to inflammation. If this goes undetected for many years it WILL finally turn into disease.

Here at Keys to Health Garden we help you follow a diet plan and stick to it. I am not going to lie to you and tell you sweets are ok. No they are not ok if they were you or your family wouldn't be in the situation you are in now. If you are having a hard time dieting and you really want to get help and get better try us out this is FREE. We have a health coach that will speak with you on email or by phone on a weekly basis to make sure you are sticking to your diet and workout schedule.

Get better now your life is at stake this is not a game.
keystohealthgarden@gmail.com

Okra is packed with vitamins

Gumbo is the Swahili word for okra -- a podded green vegetable that came to America from Africa during the slave trade. As a plant derived from the hollyhock family, it grows annually in warm weather. Immature okra pods are used traditionally in stews, soups and canning, and in boiled and fried vegetable dishes, particularly in Southern cuisine. Okra has a gummy texture, tastes somewhat similar to eggplant, and it can add nutritional benefits to your diet if you use it properly.

 Benefits 

Okra is a "power house of valuable nutrients," according to the University of Illinois Extension program. It contains no fat or cholesterol, rich amounts of soluble fiber, which promotes healthy cholesterol levels, and insoluble fiber, which promotes a healthy digestive tract, lowering your risk for colorectal cancer. Okra is also high in folic acid and vitamin B-6, which plays an important role in your metabolism and physical development, vitamin A, which promotes healthy tissues and eyes, and vitamin C, which supports strong immune system function. Okra also contains essential minerals, including potassium, magnesium and iron. One half-cup of okra contains 25 calories, 2 g of fiber and 1.52 g of protein.

 Risks 

Like most vegetables, okra in its natural state is nutritious and unlikely to cause adverse effects. If you're prone to oxalate kidney stones, however, eating okra in excess may worsen you symptoms, according to the University of Maryland Medical Center. Although not as rich in oxalates as other foods, such as lamb, chocolate and spinach, okra does contain moderate amounts. The way you prepare okra also influences its nutritional value. A 3-oz serving of fried okra, for example, contains 210 calories, 10 percent of the daily recommended allowance of saturated fat and nearly 60 percent of the RDA of cholesterol. Preparing okra with butter, margarine, lard or oil has similar effects. Maintaining modest saturated fat and cholesterol intake is important for preventing and reducing the effects of high cholesterol, high blood pressure and heart disease. Over-cooking okra may rid the vegetable of some of its nutrients.

 Healthy Preparation 

For a nutritious alternative to fried okra, the American Heart Association recommends tossing 20 oz frozen, sliced okra in a mixture of 2 cups corn meal, 1/2 tsp pepper and 1/2 tsp salt, allowing it to sit for 10 minutes, then baking it in a foil-lined pan with canola oil cooking spray for 40 minutes at 475 degrees F. Flip and spray okra with additional cooking spray at least once while it's baking. Okra can also be used to add flavor, thickness and nutrients to gumbo and dishes containing tomatoes, corn, onions and shellfish. Simple preparation techniques include steaming, baking and broiling fresh or frozen okra in whole or sliced form. Healthy seasoning options include lemon juice, natural herbs, chopped garlic and low-sodium soy sauce.

 Storage 

Freezing okra is the best way to preserve it, according to the University of Illinois Extension program. Freezing also helps to retain its nutrients, so freeze okra in its prime state -- in other words, fresh, colorful okra that hasn't softened or begun to turn brown. For enhanced success, place okra in boiling water for four minutes, then in cold water for five minutes. Then, drain your okra and and store it in your freezer in air-tight plastic bags. This process, known as blanching, stops enzyme actions in the plant, which can rid okra of flavor, color and texture.

Reverse Diabetes

 

Diabetes affects millions of Americans, making it a serious public health concern. People with diabetes must strictly monitor their carbohydrates to keep blood sugar levels stable. Following a raw diet may help you manage your diabetes and reduce your risk of chronic problems associated with Type 2 diabetes. Consult a doctor before changing your diet if you have diabetes.

Raw Diet Requirements

Dieters consider a food that has never been heated above 116 degrees Fahrenheit to be a raw food. The raw diet emphasizes fresh, organic produce and uncooked beans and grain products. Although some people follow a completely raw diet, others aim for a diet that includes 75 percent raw foods.

Managing Diabetes

People with Type 2 diabetes must carefully monitor their food to prevent spikes and drops in blood sugar. A typical diabetic diet emphasizes fruits, vegetables, legumes, nuts, whole grain products, fish and healthy oils. All these foods can be eaten on a raw diet. Eat plenty of fruits and vegetables, whole or blended in smoothies. Choose sprouted grain products, cold-pressed olive oil and smoked or cured fish to follow a raw diabetic diet.

Lifestyle

To prevent fluctuations in your blood sugar, eat several small meals throughout the day. Eating a piece of fruit is a good way to incorporate carbohydrates into your raw diet without experiencing a large spike in your blood sugar. Keep nuts, seeds and fresh produce on hand to prevent yourself from getting hungry. According to the Federal Citizen Information Center in Pueblo, Colorado, eating cooked foods causes your blood glucose to rise higher than eating raw, whole foods. A raw diet may help you manage your diabetes and prevent dramatic changes in your blood sugar levels.

Evidence

Although no large-scale clinical trials have investigated the effects of a raw diet on diabetes, some evidence suggests that dietary changes may improve symptoms. A group of six people with Type 2 diabetes followed a medically supervised raw, vegan diet for one month. At the end of 30 days, some participants were able to stop using insulin and manage their diabetes through diet alone. More scientific study is needed to determine whether a raw diet helpful for patients with diabetes.

Step 1

Choose complex carbohydrates over refined, processed simple carbohydrates. Look for complex carbs such as whole grains, fruits and vegetables that have a low to medium rating on the glycemic index, which indicates how quickly a food will cause blood sugar levels to rise. Low- to medium-rated foods help keep blood sugar levels steady, which is healthier for the body and helps avoid sudden dips or spikes in hunger levels that might lead to craving foods high in sugar. Include whole-grain breads and cereals, brown rice, quinoa, dried beans and lentils in your daily diet.

Step 2

Eat fruits and vegetables as the foundation of your diabetic diet or to help with diabetes prevention. Produce is rich in nutrients, vitamins and minerals; is low in calories; has little to no fat; and is a source of dietary fiber, which aids in stomach digestion. Consume apples, oranges, pears, carrots, broccoli, cauliflower, mushrooms, peppers, green leafy vegetables and sweet potatoes as snacks or with meals daily.

Step 3

Eat onions and other foods from the onion family daily to help fight diabetes. These foods contain properties that help stabilize blood sugar levels. Include onions, leeks, garlic, garlic powder and scallions in your daily diet by adding them to soups, salads and stir-fry.

Step 4

Eat lean protein to help stabilize blood sugar levels. Protein has a satiating effect on the appetite and will help decrease cravings for high-sugar and fatty foods. Foods high in protein include beef, turkey, chicken, fish, eggs, nuts, seeds, Greek yogurt and low-fat cheese.

Step 5

Avoid processed foods such as cakes, cookies, candy and chocolate bars for snacks, treats and desserts. These foods are all high in sugar and fat, which increase blood sugar levels, caloric intake and unhealthy weight gain. Instead, choose a healthier treat or dessert, such as dark chocolate, which is a source of antioxidants and might help prevent cancers and heart disease. Dark chocolate also contains less sugar than milk chocolate, which might help control glucose in the blood. Look specifically for chocolate that contains at least 70 percent cocoa for the most benefits and enjoy up to three small squares a day in moderation.

Read more: http://www.livestrong.com/article/497401-raw-diet-to-reverse-diabetes/#ixzz2Rex62HrZ

Keys to Health Garden

Our Mission

 The Health Garden is the name of the garden in our church community. We are building this garden to get the people in our community to make better eating decisions, and live a healthier lifestyle. We are also trying to reach out to people all over the world with our health message as well. Our bodies are built up from the food we eat. You are what you eat is definitely a statement that proves true when it comes to human health. We should eat the food that best supply the elements needed for building up the body. Just think of how many people you know that has either high cholesterol, diabetes, or has had a heart attack. Often people eat food that impairs health and causes weakness instead of strength. It starts with a community then after that the community can help change the world.

 What we Need to run the Garden
 $500 in organic seeds
 $1150 on garden supplies
 $3000 for a large green house

 What we Need to Spread the Message
 $2500 for Internet promotion
 $3000 Advertising

 Most common diseases can be cured with a raw vegetable diet and we want to bring this to the world. We will be working with people to get the help they need for free. There are so many people that are dying from diabetes, high cholesterol, heart attacks, cancer, etc. Anybody can be handed a diet to do but we help them with motivation. We will call and stay in constant contact with them to help them get through.

 So many people try to diet and stop all the time and it is killing us all. If you or anyone you know has a problem with a disease we can help. You can contact us directly and we will devise a plan to get you on the right track. DONT BE AFRAID.... CONTACT US NOW..... keystohealthgarden@gmail.com

 Anybody can be a great help to our cause if you can't help with a donation you can always tell a friend. Lets be happy and be healthy.


 

Gain weight for muscle mass and do it healthy eating raw...

Raw food diets have become increasingly common over the years due to the myriad health benefits. This diet focuses on eating foods that are natural and in an unprocessed state. Unprocessed foods have not been stripped of their nutritive value and maintain their vitamin, mineral and fiber content. Vitamins and minerals are essential for normal body functions, skin health, hormonal balance and good mood. Dietary fiber is necessary for the smooth and effective elimination of waste products from the body. It is common to lose weight while on a raw-foods diet because many foods, such as animal products, dairy and rich desserts, are eliminated, reducing overall calorie consumption. However, you can gain weight and maintain a normal weight on this diet by eating foods high in calories and healthy fats as part of a well-balanced, nutritious diet and exercise program.

Step 1

Increase your intake of raw foods that are naturally high in calories and healthy fats, such as nuts, which offer increased calories and fats in small servings, making it easy to increase portion sizes if needed. The healthy fats in nuts are essential for the absorption of vitamins, normal body functions, hormonal balance and good skin health. A 1 oz. serving of almonds, or approximately 24 nuts, provides 163 calories, 14 g of fat, 6 g of carbohydrates, 3.5 g of dietary fiber and 6 g of protein. Snack on nuts throughout the day, toss into salads or stir into yogurt and cereals for a healthy weight-gain boost.

Step 2

Add oils to recipes, meals and snacks when cooking or baking. Oils that are a source of healthy fats can contribute to weight gain and include olive, canola, sunflower, flaxseed or almond oil. One tablespoon of olive oil provides 119 calories and 13.5 g of fat, 9.8 g of which are monounsaturated. Saute or roast vegetables and meats in olive oil for meals or drizzle over sweet potatoes before roasting in the oven to produce a healthy french fry alternative.

Step 3

Eat high-calorie dried fruits to increase weight on a raw foods diet. Dried fruit is a source of essential vitamins, minerals and dietary fiber. However, it is calorically dense and higher in sugar than fresh or frozen fruits. People trying to lose weight should enjoy dried fruits in moderation, but if trying to gain weight, snacking on dried fruits alone or in a trail mix with nuts is a healthy method. Include dates, figs, apricots, banana chips and raisins in your daily diet.

Step 4

Blend raw food into smoothies or nutritious shakes that are a source of calories and essential nutrients. Smoothies are a quick and easy way to get in a larger number of calories with little preparation or food involved. They are also more easily digested than a full meal of high-calorie foods, which typically increases stomach discomfort, limiting your ability to eat much. Consider including smoothies as snacks two to three times per week and add to meals as nutritional supplements. A typical smoothie might include 1 cup of frozen berries with a banana, 1 cup of water and/or raw milk, 1 to 2 tablespoons of a plant-based raw protein powder if available, 2 tbsp. of natural peanut butter, a cup of spinach and 1 to 2 tbsp. of flaxseed oil.

Step 5

Eat frequently throughout the day on the raw food diet to ensure steady calories for weight gain. Include three larger meals with three snacks as part of a healthy plan and wait no more than three to four hours between eating to keep your energy high and avoid breaking down muscle tissue for fuel. Always carry and keep quick and easy snack options with you in your car, at work, in school or if you are not sure when you can get home again. Raw food options include nuts, seeds, trail mix with dark chocolate, a to-go smoothie or pre-packaged energy bars.

Raw foods reduce Arthritis inflammation

Many individuals with arthritis try medication and experience little or no relief in symptoms. Medication can treat the symptoms of inflammation but it doesn't treat the cause. Inflammation in the body is a sign that the immune system isn't working properly. Eating raw foods can boost immune function and reduce inflammation.

One of the major benefits of beet juice it that it contains a color pigment called betalain. This is a powerful antioxidant, anti-inflammatory, fungicidal and aid in detoxification substance. There is research that indicates that betalain may exhibit anti-cancer activity.

Traditionally, people use beet juice to heal: anemia, liver, skin, kidneys, lymphatic circulation, tiredness, eye, liver, skin problems, detoxification, cancer. Beet juice may kill fungi, is a strong antioxidant and has anti inflammatory propperties.

Raw, vegan foods in general are abundant sources of dietary fiber, which may help prevent the accumulation of toxins in your joints that may contribute to inflammation. Some raw foods, such as garlic, onions and asparagus also provide sulfur, a mineral that may aid in the repair of bone, cartilage and connective tissue cells. Raw fruits and vegetables also provide a wealth of vitamin C, zinc and vitamin A, which are antioxidants that may help prevent cellular damage.

Although a raw food diet may provide benefits for people with arthritis you should avoid certain vegan foods known as nightshades. These foods include potatoes, cayenne peppers, tomatoes, jalapenos and eggplants. Nightshade vegetables contain a chemical called solanine, which may increase muscle and connective tissue inflammation. Consumption of nightshades may increase pain and stiffness associated with arthritis.

Although some raw foods, such as broccoli and spinach, contain calcium, you may have difficulty obtaining sufficient calcium from a raw food diet to prevent bone degradation. Consider taking a calcium supplement if you adopt a raw food diet to address arthritis symptoms. A raw food diet may also cause a vitamin B-12 deficiency, which may cause nerve damage that increases arthritis pain. Take a B-complex supplement or a standalone vitamin B-12 supplement.