Spring Greening



A Seasonal Cleanse For Your Body And Backyard.


Hi Team Fit,

Spring is finally here; tulips and daffodils are peeking through the ground everywhere! Changing seasons are so important for the earth; the bulbs need that winter dip in temps to bloom in the spring. The change in temperatures brings with it changing seasonal produce. We at Salsa City Fitness, Troy, are all for seasonal superfoods. Today we are talking about Spring Seasonal Superfood to help clean up your system, with a few tips on planting your very own healthy harvest garden.

Love a Fun-gi

There are many types of mushrooms available throughout the year. However, nature is fantastic at supplying nutrients we need just when we need them. Wild mushrooms, called morels, are abundant in the spring. In the winter, people tend to become deficient in vitamin D. A single cup of morels has 23% of your daily value of vitamin D.

Research suggests that replacing meat with umami mushrooms may help with weight management. In combination with exercise and other lifestyle changes, Mushrooms can have a significant impact on weight loss.

The antioxidants in mushrooms are also thought to reduce the risk of hypertension and other metabolic disorders. They lower blood pressure, boost the immune system. There's mushroom in your meal plan for this fungi.

Ha-pea-ness

A part of spring's bounty, one cup of peas is rich in protein and fiber; it helps keep hunger at bay. Peas are often cut out of weight loss meals as high carb food. However, they are a resistant starch associated with lower body fat. Full of Vitamins, C, E, minerals, Zinc, Catechin, Epicatechin, antioxidants, and phytonutrients, peas provide health benefits for eyes and digestion.

Head on over to your garden and plant some peas this spring; there are plenty of dwarf varieties available if you're tight on climbing space. Gardening these green gems will helo you find inner peas - lol.

Kick Some Asparagus

Asparagus is low in calories, high in water, and rich in fiber. It is packed with essential vitamins, minerals, and antioxidants, including vitamins C and E, folate and vitamins A, C, and K, flavonoids, and polyphenols. Asparagus is rich in potassium; it has slightly less potassium than a banana for less than half the calories. It is also a natural diuretic, meaning it can help you shed water weight.

Rhubarb'ecue

Rhubarb leaves are toxic, but the stalks are rich in nutrients, full of fiber; rhubarb has been shown to fight constipation and promote bowel regularity. It also contains catechins, a flavonol that may keep your heart healthy and help burn fat.

Rhubarb is a popular ingredient in crumbles, pies, and jams - usually loaded with sugar. However, you can find rhubarb recipes with little or no added sugar. Try eating some low-cal rhubarb sweet treats to satisfy the cravings and keep your fitness goals on track to rock that tank on your next barbecue.

Look Radishing

Perfect snack to much on; the crunch adds almost no calories to your diet. It has two weight-loss-inducing components—water and anthocyanin. We will dish the deets- eating veggies high in water is beneficial for weight loss because dehydration often presents itself as hunger. So toss them in a salad or add them to a spring sandwich.


Okie Dokie Artichoke

Though they are often considered a vegetable, artichokes are a thistle containing inulin. This prebiotic fiber stimulates good bacteria production in the gut, promotes meal satiety, and aid weight loss. Artichokes are low in fat, rich in fiber, vitamins, minerals, and antioxidants. Exceptionally high in folate and vitamins C and K, they also supply essential minerals, such as magnesium, phosphorus, potassium, and iron.

Although it can be boiled, baked, or steamed and topped with a little bit of lemon juice and pepper for a healthy side dish, so eat your heart out.


B'roc On

A real superstar, broccoli can be eaten cooked or raw. It is full of vitamins and contains multiple potent antioxidants. It even has anti-inflammatory properties, is high in fiber, lowers blood sugar; it's good for bone, brain, digestive, heart, and skin health.

Head on over to your local garden center and get some broccoli starter plants for your veggie patch. They last well into the fall.

Let this green superfood brock your world.


Berry Special

Although you will find these red berries in the store year-round, they are at the peak of freshness from April through June. Natures desserts, strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium and are packed with flavonoids that have been shown to aid in weight loss.

These fruits are easy to grow in patio containers, raised garden beds, and window boxes. Some varieties will give you small harvests throughout the season, while others bear abundant fruit all at once. Pick up some strawberry-started plants or roots from your local garden center and plant them. Don't forget to enjoy the adorable pink and red blooms.


Encouragemint

Mint is one of the most grown herbs worldwide. It is easy to adapt, tasty and beneficial for the garden. This tiny herb is an especially good source of vitamin A and antioxidants. It improves digestion, can provide some relief to cold and flu symptoms, and freshens breath.

Though some people say mint can get invasive, I find plenty of use for mint all year round, and I'm delighted when it comes back year after year.

Plant this herb along the side of your house to prevent bugs from entering. The herb can be used as a seasoning, slice mint leaves into a chiffonade, mix sprigs with spring peas, or steep them in tea, lemonade, or Mojitos!


Cilantropist

Cilantro, also known as Coriander, is an excellent herb to grow in spring and fall. It tends to thrive in cool temperatures. The seeds and leaves are edible and often used in Asian curries and spice mixes.

It is easy to grow and full of health benefits. It is full of immune-boosting antioxidants, may lower blood sugar, blood pressure, reduce brain inflammation, improve memory, and reduce anxiety symptoms. It can also reduce unpleasant digestive symptoms like bloating and discomfort.

The freshness of flavor is richer when you've grown it yourself.

Cut back the leaves as needed, and leave the plant to flower; it should reseed itself each year.


Go the Chamomile

Plant it in early spring in full sun or partial shade to yield an apple-ish honey-like botanical that's said to be an antidote to stress-caused physical ailments. Harvest the flower and brew a relaxing tea or infused it into honey. Drinking chamomile tea has been shown to improve overall sleep quality. It may protect against diarrhea, stomach ulcers, nausea, and gas. Chamomile is also a great source of flavone antioxidants that may play a role in improving heart health.


So get those gardening gloves on and head on out for a good thyme,

grow these healthy herbs, fruits, and veggies, all while burning some serious calories. Trust us; it'll grow on you. Gardening is a fun way to eat healthy and get in shape for the hotter months of summer dresses and swimming.

P.S. If you need an extra nudge in the nutrition department, sign up for our nutrition program here. Sign Up - Kale Yeah


Sargam Merchant For Salsa City Fitness.

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We are located east of I-75,  in the same building as Little Caesar's Pizza, off of Main Street (St. Rt. 41) / Troy, OH, & across from Taco Bell. 

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(937) 875-7082

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29 S Norwich Rd. 

Troy, OH 45373