Celery, really?

Some people give celery a bad rap and believe it doesn’t offer many health benefits.  That is far from the truth.  Celery offers more than you may think.  When we think of celery, we often think of the long stalks but the leaves and seeds are also edible and nutritious.  

Celery makes a great snack or salad topper because it is very low in calories.  Celery is a very good source of vitamin K and a good source of folate, vitamin A, potassium, molybdenum, fiber, vitamin C, manganese, calcium, vitamin B2, tryptophan, magnesium, and vitamin B5.  Celery has active compounds called phthalides, which can help relax the muscles around arteries, allow those vessels to dilate which gives more space inside the arteries so that blood can flow at a lower pressure. 

Phthalides also reduce stress hormones, which cause blood vessels to constrict.  Did you know there is sodium in celery?  About two stalks or one cup of celery contains approximately 100 milligrams of sodium.  Unless you are eating a whole bunch of celery, you really don’t have to worry about the sodium intake.  The sodium and potassium content of celery regulates fluid balance which can be used as a diuretic and stimulate urine production.

To store celery, place it in a sealed container or wrap it in a plastic bag or damp cloth and keep cold in the refrigerator.  I store mine in a bowl of water in the refrigerator to keep it crisp.  Celery can wilt quickly especially if kept at room temperature.   If your celery is starting to wilt, place it in water to crisp back up.

Some ways to enjoy celery:

Add chopped celery to tuna or chicken salad, fill celery stalks with natural peanut butter or light cream cheese, use celery leaves in salads, braise chopped celery, radicchio and onions and serve topped with walnuts and your favorite soft cheese, add celery to your favorite juicing combos, add celery leaves and sliced celery stalks to soups, stews, casseroles, and healthy stir fries, and dip sliced stalks in hummus, vegetable dip or salad dressings for a quick and easy snack.

For some tasty celery recipes, check out this link http://www.celeryrecipes.org/

Diet Rules to Ignore

I am visiting family back east and didn't have time to write a blog today so I thought I'd share an article that I found and agree with.

The following are diet rules that should be ignored....

#1: Avoid All Fruit
Fruit is nature’s candy and contains a form of sugar called fructose. Before you shun all sugar, it’s important to understand the source. Oftentimes, folks confuse natural sugar found in fruit with added sugar found in cookies, candy and sugary drinks.

Fruit contains about 60 calories per serving and a ton of vitamins, minerals, fiber and special plant chemicals that help fight disease. The sources of added sugar (like sodas, chocolate bars) typically contain hundreds of calories and not many nutrients. Of course, you need to balance out fruit with other foods, but any healthy diet plan should include several servings of fruit each day.

#2: Avoid All Dairy
Dairy is another food group often banned from diets because folks claim it’s tough to digest. If you’re lactose intolerant, then the statement is true. However, for individuals without milk issues, lactose (the form of sugar found in milk) is pretty easy to digest. Dairy products contain 14 key nutrients including protein, calcium, potassium, vitamin A, magnesium and several B-vitamins. Milk is also one of the best sources of vitamin D—a vitamin that many folks don’t get enough of.

#3: Go Sugar and Fat-Free
If you think dieting means sabotaging flavor, you’re sorely mistaken. Typically foods that are manufactured to be free of sugar and fat are tasteless. Even worse, they are often misconceived to be calorie free, which is often not the case. This can lead to a false sense of eating less than you actually are.

Many fat-free versions of cookies and chips also contain olestra— a fat substitute that can cause severe diarrhea, dehydration and loss of vitamins A, D, E, and K.

#4: More Is Better
One of the most common examples is green tea. Studies show that green tea can help speed up your metabolism…slightly. This doesn’t mean you should drink bottomless cups of green tea. More can be harmful, especially since green tea contains caffeine and certain compounds that leach iron and calcium from your body. If you want to reap the benefits, drink 1 to 2 cups of green tea per day.

#5: The “One Food” Diet
Do you think one food will help melt away fat forever? Whether you’re talking about cabbage, chocolate, cookies, grapefruit or anything else, relying on one food to lose those love-handles isn’t healthy or effective in the long run. First, these diets typically eliminate most other food groups. This means that you’re not getting all the important vitamins and minerals your body needs. Second, you’re not learning how to really eat healthfully, once the weight loss part is over you’ll be frustrated with the rebound weight gain.

Reference: Food Network online

Anti-Age with Asparagus

Asparagus, just to name a few, contains Vitamins A and C which act as antioxidants, folate (B vitamin) which helps prevent heart disease and may decrease the risk of colon cancer, and glutathione (amino acid) that fights premature aging.

Cook quick and short to retain the most nutrients, especially because is fragile, especially in heat.

Here are some other things asparagus can do.

• considered an aphrodisiac
• reduce pain and inflammation
• can prevent osteoporosis and osteoarthritis
• can help prevent birth defects
• detoxify our system

Check out the following websites for some easy asparagus recipes:

http://www.food.com/recipes/asparagus

http://allrecipes.com/recipes/everyday-cooking/seasonal/spring/asparagus/

http://www.foodnetwork.com/topics/asparagus/index.html

Stuffed Sandos

Need a sandwich makeover?  Try a stuffed sando!  Choose a whole wheat pita (not enriched flour) and fill with your favorite vegetables and fillings.  Here are some ideas:

·         Feta, hummus, cucumbers, tomato, arugula, olives

·         Low-fat refried beans, salsa, avocado, lettuce

·         Tuna, Dijon mustard, tomato, cucumber, pickles

·         Egg, laughing cow cheese wedge, tomatoes

·         Chicken breast, romaine lettuce, Caesar dressing, parmesan cheese

You can also make pita chips by cutting the whole wheat pita into triangles.  Next, drizzle them with olive oil and sea salt.  Then bake for 10 minutes at 400 degrees.  Dip these into hummus for a delicious and healthy snack.

For more pita pocket recipes check out the following website:

http://www.yummly.com/recipes/pita-pocket-sandwiches

Soup's On

Are you having a difficult time getting in your 3 to 5 serving of vegetables a day?  Enjoying two cups of vegetable soup should do the trick.  Not only is vegetable soup SOUPer nutritious but it is also a great way to fill up before a big meal.  This way we will eat less at meal time.  A small serving of vegetable soup also makes a great mid-day snack.  If sodium is a concern, look for healthier, lower-sodium options.  These soups should have less than 480 mg of sodium per serving. 

Making your own vegetable soup is quick and easy.  In a large sauce pan heat 1 T. olive oil, one small onion, 1 tsp of garlic, oregano and basil; add 2 cups of your favorite mixed frozen vegetables and 4 cups of low-sodium vegetable broth.  Bring to a boil and then allow the soup to simmer for about 15 minutes.  If you want a thicker soup, puree half of the soup and add it back to the rest of the soup and stir until everything is blended.  Enjoy!