The Nutritional Powerhouse Grown in Arizona Agriculture: Why Asparagus is a Star Crop

Posted on April 21, 2025 by Fill Your Plate

Arizona Farming, Asparagus Nutrition, Healthy Eating

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

In the heart of Arizona’s fertile lands, where the sun kisses the soil and innovation meets tradition, Arizona agriculture thrives. Among the diverse crops cultivated in this vibrant state, one vegetable stands out for its nutritional prowess and culinary versatility: asparagus.

Known for its tender spears and earthy flavor, asparagus is a staple in Arizona farming, contributing to the state’s rich agricultural tapestry. In this exploration, we’ll dive into why asparagus is a nutritional superstar, how Arizona’s unique climate supports its growth, and expert insights from registered dietitians who champion its health benefits.

Asparagus: A Nutritional Gem Grown in Arizona

Asparagus is more than just a delicious side dish; it’s a nutrient-dense vegetable packed with vitamins, minerals, and fiber. According to Kristen Smith, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, asparagus is a powerhouse of essential nutrients, including calcium, magnesium, phosphorus, niacin, vitamin C, and folate (quoted in Academy of Nutrition and Dietetics, 2023). These nutrients play critical roles in supporting gut health, immune function, blood sugar stabilization, and cholesterol levels, making asparagus a go-to choice for health-conscious eaters.

Similarly, LeeAnn Weintraub, a registered dietitian, praises asparagus for its ability to deliver nearly 2 grams of protein and dietary fiber in just seven stalks (Nutrition Today, 2024). This fiber content not only promotes digestive health but also helps maintain stable blood sugar levels and supports heart health by lowering cholesterol. Jen Messer, another registered dietitian, echoes these sentiments, noting that asparagus is a fantastic addition to a balanced diet but cautions that “some people might experience bloating with high consumption of asparagus” due to its high fiber content (Healthline, 2024).

In Arizona, asparagus is cultivated with pride, thanks to the state’s ideal growing conditions. The warm days and cool nights in regions like the Yuma Valley, Yavapai, and Cochise Counties create a perfect environment for producing tender, flavorful asparagus spears. Arizona farming practices leverage advanced irrigation techniques and sustainable methods to ensure high-quality yields, making asparagus a key player in the state’s agricultural economy.

Why Arizona Agriculture Excels in Asparagus Production

Arizona’s unique climate and geography make it a prime location for growing asparagus. The state’s arid conditions, coupled with rich, well-drained soils, provide an optimal setting for this perennial crop.

Asparagus thrives in temperatures between 70°F and 85°F, which aligns perfectly with Arizona’s spring and early summer seasons. Farmers in Arizona plant asparagus crowns in early spring, allowing the spears to emerge as the weather warms.

Most of the asparagus grown in Arizona comes from our direct-market, or retail, farms in the state including farms like Mortimer Farms in the Dewey-Humbolt area just outside Prescott.

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The Colorado River Basin supplies critical irrigation water, enabling farmers to maintain consistent moisture levels—a necessity for asparagus, which requires well-hydrated roots to produce robust spears. According to the Arizona Department of Agriculture, the state produces thousands of acres of vegetables annually (Arizona Department of Agriculture, 2024). This crop’s ability to grow in Arizona’s desert climate showcases the ingenuity of local farmers who blend traditional knowledge with modern technology.

Arizona’s asparagus season typically runs from February to May, aligning with peak demand for fresh, locally grown produce. By choosing Arizona-grown asparagus, consumers support local farmers and enjoy a vegetable at its freshest, most nutrient-rich state. Whether grilled, roasted, or steamed, Arizona asparagus brings a farm-to-table experience that celebrates the state’s agricultural heritage.

The Health Benefits of Asparagus: A Dietitian’s Perspective

Asparagus is a nutritional standout, and registered dietitians are quick to highlight its benefits. Below, we break down the key nutrients in asparagus and their impact on health, drawing from expert insights:

  1. Folate for Cellular Health
    Folate, a B-vitamin abundant in asparagus, is essential for DNA synthesis and cell division. Kristen Smith emphasizes that folate supports pregnant women by reducing the risk of neural tube defects in developing fetuses (Academy of Nutrition and Dietetics, 2023). For the general population, folate aids in red blood cell production and may lower the risk of heart disease.
  2. Vitamin C for Immunity
    Asparagus is a rich source of vitamin C, an antioxidant that boosts immune function and protects cells from oxidative stress. LeeAnn Weintraub notes that a serving of asparagus provides a significant portion of the daily recommended intake of vitamin C, making it a great choice for cold and flu season (Nutrition Today, 2024).
  3. Fiber for Gut and Heart Health
    With nearly 2 grams of dietary fiber per seven stalks, asparagus supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Jen Messer highlights that this fiber also helps stabilize blood sugar and lower cholesterol levels, reducing the risk of cardiovascular disease (Healthline, 2024). However, she advises moderation for those prone to bloating, as high fiber intake can cause discomfort in some individuals.
  4. Minerals for Bone and Muscle Function
    Calcium, magnesium, and phosphorus in asparagus contribute to bone health, muscle function, and nerve signaling. These minerals are particularly important for active individuals and older adults looking to maintain skeletal strength.
  5. Niacin for Energy Metabolism
    Niacin, another nutrient in asparagus, supports energy production by helping convert food into usable energy. This makes asparagus a great addition to meals for those seeking sustained energy throughout the day.

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By incorporating Arizona-grown asparagus into your diet, you’re not only enjoying delicious vegetables but also reaping a wide range of health benefits. From supporting gut health to boosting immunity, asparagus is a versatile ingredient that aligns with a balanced, nutrient-rich diet.

How to Enjoy Arizona Asparagus: Recipes and Tips

Asparagus’s versatility makes it a favorite in kitchens worldwide, and Arizona’s fresh, locally grown spears elevate any dish. Here are a few ways to incorporate this nutritional powerhouse into your meals:

  • Grilled Asparagus with Lemon Zest
    Toss asparagus spears with olive oil, salt, and pepper, then grill for 5-7 minutes until tender. Finish with a squeeze of fresh lemon juice and a sprinkle of zest for a bright, summery flavor.
  • Asparagus and Quinoa Salad
    Combine blanched asparagus with cooked quinoa, cherry tomatoes, feta cheese, and a light vinaigrette for a nutrient-packed lunch or side dish.
  • Creamy Asparagus Soup
    Blend steamed asparagus with vegetable broth, garlic, and a touch of cream for a comforting, fiber-rich soup that’s perfect for cooler evenings.

When selecting asparagus, look for firm, bright green spears with tightly closed tips. Arizona farmers often sell their produce at local farmers’ markets in cities like Phoenix, Tucson, and Flagstaff, offering consumers a chance to connect directly with the growers. Storing asparagus in the refrigerator with the ends wrapped in a damp paper towel can keep it fresh for up to a week.

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The Future of Asparagus in Arizona Agriculture

As Arizona farming continues to evolve, asparagus remains a value proposition of the state’s vegetable production. The adoption of sustainable farming practices, such as drip irrigation and soil conservation, ensures that Arizona agriculture remains environmentally responsible while meeting growing demand. The University of Arizona’s Cooperative Extension supports farmers with research on pest management and crop optimization, helping to maintain high-quality asparagus yields (University of Arizona, 2024).

Moreover, consumer interest in locally sourced, nutrient-dense foods is driving demand for Arizona-grown asparagus. Restaurants across the state are featuring this versatile vegetable on their menus, showcasing its role in farm-to-table cuisine. By supporting Arizona agriculture, consumers contribute to a sustainable food system that prioritizes health, flavor, and environmental stewardship.

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Celebrate Arizona’s Asparagus Harvest

Asparagus is more than just a vegetable; it’s a testament to the resilience and innovation of Arizona agriculture. Grown in the state’s sun-drenched fields, this nutritional powerhouse offers a wealth of health benefits, from supporting gut health to boosting immunity. Registered dietitians like Kristen Smith, LeeAnn Weintraub, and Jen Messer praise asparagus for its rich nutrient profile, making it a must-have in any healthy diet (Academy of Nutrition and Dietetics, 2023; Nutrition Today, 2024; Healthline, 2024).

As you explore the vibrant world of Arizona farming, consider adding locally grown asparagus to your plate. Whether enjoyed in a simple salad or a gourmet entrée, Arizona asparagus brings the best of the state’s agricultural heritage to your table. Support local farmers, savor the flavors of the season, and celebrate the nutritional benefits of this remarkable crop.

Call to Action: Visit your nearest Arizona farmers’ market or grocery store to pick up fresh asparagus today. Share your favorite asparagus recipes in the comments below and join the conversation about the future of Arizona agriculture!

 

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Resisting Temptation: Sometimes Shopping Can Cause Us to Break Our Diets

Posted on April 14, 2025 by Fill Your Plate

Let’s be real—sticking to a healthy diet when you’re grocery shopping can feel like walking through a minefield. Sure, the store’s stocked with nutritious options, but it’s also packed with aisle after aisle of sugary, carb-heavy junk food just begging you to give in. So how do you stay strong, shop smart, and leave with only the foods you meant to buy—without surrendering to those pesky cravings? Keep reading for the latest tips to help you win the grocery store game!

stretch food dollar

(photo credit: BigStockPhoto.com)

Registered dietitian Sherrie Shen recently shared her top strategies for staying on track with your health goals while navigating the supermarket. Here’s what she recommends, updated with fresh insights.

Don’t Shop Hungry—Seriously, Eat First
Shen’s number one rule hasn’t changed, and it’s backed by new research: never hit the store on an empty stomach. A 2024 study from the Journal of Nutrition Behavior found that shopping while hungry increases impulse buys by 23%, especially for high-calorie snacks. When you’re starving, that bag of chips or candy bar starts looking like a lifeline. Eat a small, protein-rich snack—like a handful of nuts or a Greek yogurt—before you go, and you’ll be far less likely to derail your diet.

Make a List (and Check It Twice)
Shen’s advice to plan ahead is still gold, but she’s added a modern twist: use your phone. Before you shop, take a quick scan of your fridge, freezer, and pantry, then jot down what you need in a notes app or a grocery list tool. Stick to the essentials—skip the “maybe I’ll try this” extras. At the store, pull up that list and let it guide you past the tempting add-ons. Bonus: this keeps your budget in check, too.

Hug the Perimeter (It’s Where the Good Stuff Lives)
This tip from Shen remains a game-changer, and it’s truer than ever. Grocery stores are designed with fresh, whole foods—like dairy, produce, meat, and bakery items—around the edges, while the inner aisles are a processed-food jungle. A recent supermarket layout analysis confirmed that 80% of perimeter items are unprocessed or minimally processed, compared to just 30% in the center. So, walk in, do your loop, and get out—less time wandering means fewer chances to grab junk.

Read Labels Like a Detective
Shen’s still big on label-reading, but she’s updated her advice with a 2025 edge: focus on added sugars and sneaky ultra-processed ingredients. New FDA guidelines rolled out this year make nutrition labels clearer, spotlighting added sugars and total carbs upfront. Check the ingredient list, too—fewer items and names you recognize (like “oats” or “almonds”) beat a paragraph of lab-made additives. This intel helps you decide if that “healthy” granola bar is actually worth tossing in your cart.

Staying true to your health goals at the grocery store can be a challenge, but it’s totally doable with a little prep and willpower. These proactive steps—eating first, listing it up, sticking to the edges, and decoding labels—keep those temptations at bay and your kitchen loaded with good-for-you eats. You’ve got this!

For more tips to fuel your healthy lifestyle, swing by the Fill Your Plate blog!

 

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Exploring the Carnivore Diet: A Meat-Lover’s Paradise or Nutritional Mirage?

Posted on April 11, 2025 by Fill Your Plate

Joel Carr Arizona Farm Bureau Strategic Communications Manager

There’s nothing quite like indulging in a perfectly smoked brisket—tender, juicy, and flavorful. Sometimes I think I’d be happy just eating meat. When I discovered the carnivore diet, I became intrigued and decided to learn more about it.

The carnivore diet has emerged as a polarizing topic in the ever-evolving world of dietary trends. Advocates hail it as a return to ancestral eating habits, while critics warn of potential health risks. Let’s examine this all-meat regimen and its implications.

Of note, the popularity of this diet took off a few years ago when Podcaster Joe Rogan discussed the diet during his podcast.

 

What is the Carnivore Diet?

The carnivore diet is simple: Consume only animal products. This means a menu rich in beef, pork, poultry, fish, eggs, and, for some, dairy. All plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds, are off-limits. It is a zero-carb, high-protein, and high-fat diet.

Why Some Swear by It

Supporters claim the carnivore diet offers several benefits, including:

  • Weight loss: High-protein intake can promote satiety, potentially reducing calorie consumption.
  • Simplified eating: Limited food choices make meal planning straightforward.
  • Autoimmune relief: Some individuals report symptom relief due to eliminating dietary triggers found in plant foods.

Notable figures like podcaster Joe Rogan have publicly experimented with the diet, highlighting both positive effects and challenges.

Potential Health Risks

Dietitians caution that the carnivore diet poses several health risks due to its restrictive nature. According to experts cited by MyGeneFood, eliminating plant-based foods can lead to deficiencies in essential nutrients like fiber, vitamin C, and phytonutrients, which play crucial roles in gut health and immune function. Additionally, the diet’s heavy reliance on animal fats and proteins may increase the risk of cardiovascular disease, inflammation, and long-term metabolic imbalances. Dietitians advocate for a more balanced approach that includes a variety of food sources to support overall health (MyGeneFood).

While some individuals report positive outcomes, medical experts caution against potential health risks:

  • Nutrient deficiencies: A diet limited to animal products can lack essential plant nutrients, such as vitamin C, fiber, and antioxidants.
  • Digestive issues: The absence of fiber can lead to constipation and other digestive discomforts.

A case study highlighted a 68-year-old man who developed kidney stones after adopting the carnivore diet, suggesting potential renal complications.

A Zero-Carb Approach

Unlike the ketogenic diet, which allows low-carb vegetables and aims to keep the body in ketosis, the carnivore diet is entirely carb-free, except for trace amounts in eggs and dairy. This shift forces the body to rely almost exclusively on fat for energy, which may result in:

  • Increased ketone production: The body burns fat instead of glucose, potentially benefiting cognition and metabolism.
  • Energy fluctuations: Some individuals experience the “carnivore flu,” marked by fatigue as the body adjusts.
  • Improved insulin sensitivity: Some individuals report better blood sugar regulation and reduced inflammation since carbohydrates do not spike blood sugar.

The carnivore diet’s simplicity and anecdotal success stories make it appealing. However, long-term health and environmental costs warrant careful consideration. To date, there have not been any peer-reviewed or long-term studies done on this diet. Individual experiences vary, so it is crucial to consult with healthcare professionals before making major dietary changes.

In my personal conclusion, in nutrition, balance may be more beneficial than extreme restrictions. Yes, I love my brisket and meat in general but I love my vegetables too.

 

References

 

 

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Timing Is Everything! Even When It Comes To Eating Carbs

Posted on April 7, 2025 by Fill Your Plate

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

I’ve always worried and wondered about my carb intake. Too many, too few, how do you align your intake with your exercise, and more.

Carbohydrates—otherwise called carbs—are the sugars, starches, and fibers hanging out in foods like fruit, beans, starchy veggies, grains, and dairy. Think of them as fuel pellets for your body’s energy furnace. When you eat them, your body breaks them down into glucose— basically, the premium gas that keeps your engine humming, powering everything from your morning jog to your late-night snack raids. Carbs are part of the three main macronutrients that we need: proteins, fats, and carbs.

More studies have come out on the when and how of carbs including the best time to eat simple and complex carbs.

Here’s a set of tips on the best times to eat different types of carbohydrates—simple carbs (sugars), complex carbs (starches), and fiber-rich carbs—tailored to general health, energy needs, and insights from one study, a registered protocol for a systematic review titled “Day-Time Patterns of Carbohydrate Intake in Adults by Non-Parametric Multi-Level Latent Class Analysis—Results from the UK National Diet and Nutrition Survey” focus on timing and quantity of carb intake aligns with emerging research on diurnal eating patterns and their health impacts. (Full study is not yet available as of the writing of this article.)

Tips on Timing Carbohydrate Intake

  1. Simple Carbs (Sugars: Fruits, Milk, Refined Sugars)
  • Best Time: Morning or Pre/Post-Workout
  • Why: Simple carbs, like those in fruit or sugary snacks, break down quickly into glucose, giving you a fast energy boost. Eating them in the morning (e.g., fruit with breakfast) kickstarts your day with readily available fuel. Pre- or post-workout, they’re ideal for quick energy or replenishing glycogen stores—think a banana before a run or a small sugary treat after.
  • Study Insight: The UK study explores how carb intake timing affects health outcomes like type 2 diabetes. Early-day simple carb intake (e.g., 6–9 a.m.) might align with higher energy needs and better glucose regulation, as metabolism tends to be more active earlier, potentially reducing blood sugar spikes later in the day.
  1. Complex Carbs (Starches: Whole Grains, Potatoes, Beans)
  • Best Time: Midday or Early Afternoon (Lunch)
  • Why: Complex carbs, found in whole grains, starchy veggies, and legumes, take longer to digest, providing a steady release of energy. Eating them at lunch (e.g., brown rice or sweet potatoes) sustains you through the afternoon without the crash you’d get from simple sugars. This timing supports consistent energy for work, school, or physical activity.
  • Study Insight: The study’s focus on diurnal patterns suggests that moderate-to-high carb intake around midday (e.g., 12–2 p.m.) could fit a “regular meal” pattern, balancing energy use and avoiding late-day overload, which might strain glucose metabolism when insulin sensitivity dips.
  1. Fiber-Rich Carbs (Whole Grains, Vegetables, Legumes)
  • Best Time: Evening (Dinner)
  • Why: Fiber-rich carbs, like broccoli, quinoa, or lentils, digest slowly and promote satiety, making them perfect for dinner. They help stabilize blood sugar overnight and support gut health thanks to their fiber content—your digestive system gets a gentle workout while you sleep. Pairing them with protein and fats can further slow digestion, keeping you full.
  • Study Insight: The UK analysis hints that lower carb percentages late in the day (e.g., 8–10 p.m.) might benefit some eaters, but fiber-rich carbs could still fit here. Their slow energy release might align with patterns linked to better metabolic health, avoiding the high-sugar spikes seen in late-night snacking.

General Tips

  • Morning Boost: Start with a mix—simple carbs (fruit) and complex carbs (oats)—to cover immediate and sustained energy needs.
  • Activity Timing: Match carb type to activity. Simple carbs for quick bursts (workouts), complex for longer efforts (busy afternoons).
  • Nighttime Wind-Down: Lean toward fiber-rich carbs to avoid energy spikes that disrupt sleep, a factor the study might explore in late time slots (10 p.m.–6 a.m.).
  • Personalize It: The study’s latent class approach suggests carb timing isn’t one-size-fits-all—experiment to see what keeps your energy steady and your body happy.

The UK study’s framework emphasizes how carb timing and quantity interact with daily rhythms, hinting that spreading intake thoughtfully—simple early, complex midday, fiber-rich later—might optimize energy and health. Since it’s still a protocol, these tips blend its intent with broader nutritional wisdom.

Of course, some of the best wisdom in all of this means consulting with your doctor or a nutritionist. Everyone’s body composition is unique and your requirements might not be what someone else’s are in the big scheme of things.

 

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Has A Change in Your Sleep Pattern Kept You Up At Night

Posted on April 4, 2025 by Fill Your Plate

By Julie Murphree, Arizona Farm Bureau Director of Strategic Communications

I can tell my sleep pattern has changed. I’m waking up earlier in the morning despite going to sleep around the same time each evening. I am not liking this, but am discovering it’s not unusual as you age.

A recent study confirms this fact. The study revealed that aging messes with your sleep in some pretty sneaky ways. Each year, deep sleep takes a tiny hit, dropping by 0.13% to 0.14%, while light sleep creeps up by 0.18% to 0.23%—like a slow-motion swap you didn’t sign up for. The peripheral apnea-hypopnea index (pAHI) also shoots up as the years pile on, matching what earlier research has been shouting about. By 40, 10% of guys are wrestling with obstructive sleep apnea, while ladies hit that mark later, around 55—probably thanks to menopause crashing the party.

Here are some practical, no-nonsense tips for better sleep because who doesn’t want to catch some quality Zs?

  1. Stick to a Schedule: Go to bed and wake up at the same time every day—even on weekends. Your body’s internal clock loves routine more than your grumpy cat does.
  2. Ditch the Screens: Cut off phones, tablets, and TVs at least an hour before bed. The blue light tricks your brain into thinking it’s still daytime, and doomscrolling X at 2 a.m. isn’t helping.
  3. Wind Down Right: Try something chill like reading a book (not a thriller), meditating, or sipping herbal tea. Skip the late-night espresso shots—caffeine’s a sleep thief.
  4. Set the Scene: Keep your bedroom dark, quiet, and cool (around 60-67°F is ideal). Blackout curtains, earplugs, or a white noise machine can work wonders.
  5. Watch What You Eat: Avoid heavy meals, spicy food, or too much liquid right before bed. A growling stomach or midnight bathroom runs are not your friends.
  6. Move Your Body: Exercise during the day— even a brisk walk helps—but don’t turn into a gym rat at 10 p.m. Timing matters.
  7. Limit the Booze: A nightcap might knock you out, but it trashes your deep sleep later. Trade it for warm milk or just call it quits early.
  8. Nap Smart: If you’re a napper, keep it short (20-30 minutes) and before 3 p.m. Anything longer or later is basically stealing from your nighttime shut-eye.

I love a nap on the weekend and I don’t mind going beyond a 30-minute one. But if these tips ring true, I better dial back the long nap.

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