Celery; The Unsung Hero

Celery is the unsung hero(One who does great deeds but receives little or no recognition for them)of vegetable kingdom.

Did you know celery leaves were found in King Tut's tomb who died in 1323 B.C.?  Ancient Greeks used the celery leaves for garlands for the crowns of winners of battles and even for the first Olympians.  Today celery is known in the wellness field as a natural detox tonic.  Full of antioxidants and fiber, its hydrating properties help to rid our bodies of environmental toxins.  Celery is one of the most chemical-sprayed vegetables, so make sure you purchase only organic varieties.  Every part of the plant is edible, leaves can be used salads, stalks in stir-fries and of course with nut butter spread on them as snack.  The seeds are used in many recipes as spices.  Celery is one of the few vegetables that does not lose much nutritional value when steamed or cooked, actually it increases its value, making it a great addition to vegetable stews and soups.  Celery is high in sodium, but is a good kind: organic, natural and essential for our health.  

Here are some benefits of celery:

*Aids in weight loss: one stalk is only 10 calories and loaded with fiber.

*Reduces inflammation: high in flavonoid and polyphenol antioxidants helps in reducing inflammation which often contributes to chronic disease.

*Calms you down: Celery for stress relief? YES, the minerals in celery, especially magnesium and its essential oil soothe the nervous system.

*It regulates the body's alkaline balance: protecting us from problems caused by an overly acidic diet.

*Aids in digestion: "Crunchy water", the high water content and insoluble fiber makes it great for the digestive system.

*Reduces bad cholesterol: a component called Butylphthalide reduces LDL cholesterol, only 4 stalks can reduce it by 7%

*Lowers blood pressure: an active compound called phthalides has been proven to boost circulatory health which lowers blood pressure.  Raw celery is even better. 

Combats cancer: studies show that a powerful flavonoid called luteolin inhibits the growth of cancer cells.

*Protects liver health: by reducing the amount fat buildup in the liver and improves enzyme function and blood lipid levels.

"Ants on a Log"

BELIEVE IN

KINDNESS

Have a great week.

Judd

Good Carbs vs Bad Carbs

There is a lot people out there who believe that "carbs" are bad.  Most people want to cut out all carbohydrates thinking that's the only way to lose weight.  There are good carbs and bad carbs.  Along with protein and fat, carbohydrates are the three main macro-nutrients that are bodies need. Their primary function is to provide energy for us.  Simple, complex and refined carbohydrates encompass a broad range of sugars, starches and fiber.

Complex carbohydrates are good carbs which we should base our diets on.  Complex carbs are sugar molecules that are strung together in long, complex chains.  The body digests them very slow and generally doesn't produce a spike in blood sugar.

Sources of complex carbs include:

*Oatmeal, Barley

*Brown Rice

*Beans, Lentils

*Sweet Potatoes

*Green Vegetables

These are also a great source vitamins and minerals.

Simple carbohydrates or "simple sugars" are just that, simple.

They are comprised of one or two molecules and the body is able to digest them very quickly.  They are a fast acting source of energy.  Athletes in competition use them for quick burning energy.  If you are sedentary, simple carbs are more likely to spike your blood sugar and cause you to gain weight.

Sources of simple carbs include:  

*Raw sugars

*Corn (high fructose)syrups 

*Baked cakes

*Cookies

*Fruit juice concentrates 

*Energy drinks(Gatorade/Powerade)

Raw fruits are simple sugars, but along with those you are getting a lot of fiber and minerals.

These should be the only types of simple sugars you consume.

For an easy, quick burning energy, try my recipe for Spartan AROO Balls.

Refined Carbohydrates are even more "simple". 

These are foods that the fiber is removed.  These come from whole, natural foods which has been processed to where they no longer resemble their original form. High fructose corn syrup and bleached white flour are common examples.  Most pastas, breads and even fruit juices are refined carbs and contain little to no nutrients.  All of these spike your blood sugar levels and cause you to gain weight.  You should consume "sprouted" whole grain breads, pastas, etc and just eat the whole fruit, fiber and all!

Why you need Complex Carbs:

*Energy: They provide the body with energy immediately, consume early in the day, and they will keep you from being tired and fatigued later in the day.

*Digestion: Since carbs contain fiber, they help aid digestion and keep you "regular".

*Metabolism: Without energetic calories(carbs) your metabolism suffers. Low carbs=slow metabolism=no energy.

*Filling Fiber: Not only does it regulate your digestion, it keeps you full longer. Aim for 25-35 grams of fiber per day.  Whole food sources of carbohydrates have a lot of fiber.

*Brain and Nervous System Function: Complex carbs help to maintain a grounding effect on our bodies, reducing nervousness and anxiety.  Without good carbs we become sad, depressed and it's hard to concentrate.

Eating more of complex carbohydrates will benefit you and you will hopefully suffer less health consequences.

Have a Happy Thanksliving!

  Have a great week. 

Be kind.

Judd

Changing The Way We think About Food

The current way we are feeding the world is not sustainable.  There over 7 billion people (9.7 billion by 2050) to feed in the world today.  There has to be a change in how we will successfully accomplish feeding healthy foods to that amount.   Did you know that 50% of grain grown worldwide is consumed by livestock which is enough food to feed 10 billion people.

This week I want to share a few links to how this can be done and create a healthier population and planet. 

The first is to watch "Cowspiracy, The Sustainability Secret."

On the latest Rich Roll podcast: Bruce Friedrich on "Innovating the Future of Food".

A great  article by Dr. Joel Kahn: "Everything You Need To Know To Start A Plant-based Diet".

Here's a quick nutritious meal I created last week;

"V4Veg Mexican Bowl"

1/2 diced onion.

1 diced red, green or yellow bell pepper.

15 oz. can Trader Joe's Organic Black Beans.

16 oz. bag Trader Joe's Organic Corn.

8 oz. cubed Trader Joe's Organic 3-Grain Tempeh.

1/2 cup Daiya Cheddar Cheese

or 

Nutritional Yeast

Spices: Cumin, Smoked Paprika, Chipotle, Sea Salt and Black pepper.

Prepared Quinoa or Brown Rice.

Saute onions in small amount of coconut oil or water.

Add in bell peppers and spices to taste.

Add cubed tempeh, getting good coverage with spices.

Let cook/marinate for 5-10 minutes, stirring until tempeh is warmed.

Mix in corn.

Stir in Black Beans.

Let cook for 10-15 minutes on medium heat.

Serve on  a bed of quinoa or brown rice.

Top with Daiya Cheddar Cheese or Nutritional Yeast

Shredded Romaine Lettuce

Avocado

This a spicy meatless high protein, high fiber and nutritious meal!

Have a great week.

Be kind.

Judd

Forgotten Fiber...

Did you know that only 3% of Americans are meeting the RDA intake of fiber?   That means 97% aren't eating enough!  Fiber is something our body needs, but never digests or absorbs it.  We need two types of fiber, soluble and insoluble.  Soluble dissolves in water and helps to slow down digestion and lowers blood sugar and cholesterol levels.  Citrus, whole fruit, carrots, peas, oats and barley are some examples of foods that are rich in this type of fiber.  Insoluble is NOT digested and is responsible for moving food through our systems, which in turn helps prevent constipation and more importantly, colon cancer.  Whole grains, as well as nuts, seeds, potatoes, beans and cauliflower, are rich in insoluble fiber.  Whole plant foods are the only natural source of fiber.  Eating plenty of  rich high fiber foods is the number one way to lose weight, lower cholesterol and reduce the risk of type 2 diabetes and heart disease.  Simply put, processing food strips out the fiber!  Refining grains like rice removes the outer coat of the grain (the fiber rich part of whole foods).  Even pulp free fruit juices lose most of their fiber in processing, so just eat an orange instead! 

 Remember, you can't put the original healthy fiber back in stripped foods.  Fiber supplements are lacking in vital nutrients, vitamins and minerals.  The only way to make sure you're getting the fiber you need is to eat whole plant foods.  For men under 50 the recommended daily allowance is 38 grams; over fifty, 30 grams.  Women over fifty need 25 grams; under fifty, 21 grams.  To make sure you are getting enough is simple: avoid processed foods, and stick to plant-based whole foods.

*Eat more beans.

*Choose whole grains.

*Don't peel your fruit (apples, peaches etc).

*Eat more veggies (they all contain fiber).

*Snack smart (whole fruit, raw veggies, nuts and seeds)/

Drink a lot of good quality water.

For more on fiber, read this article by Dr. Michael Greger.

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We have now been blogging for six years!  In the past two years, we have tried to post something new every week. Thank you to those of you who have just started reading and those who have been with us since the beginning.  We hope that our content has been useful.

In closing, I strongly urge you to get a copy of  Superlife by Darin Olien.  I have read this book numerous times and consider it to be my "Health Bible".   Darin explains in an easy to understand way how our bodies work and what we need to do to live a "super life".

Have a great week.

Be kind.

Judd

  

The Power of the Sweet Potato

The Awesome Sweet Potato

Most everyone has sweet potatoes at Thanksgiving.  Sweet potatoes, commonly known for their high content of beta carotene, are one of the worlds most nutrient dense foods.   High in fiber, almost twice as much as white and yellow potatoes, it gives them a "slow burning" quality which helps to ensure a balanced supply of energy.  Sweet potatoes are naturally sweet and their sugars are slowly released into the bloodstream as not to increase sugar spikes.  They are a great source of vitamin B6 and magnesium(which is the relaxation and anti-stress mineral), which is necessary for healthy arteries, blood, heart and nerve function.  It is estimated that 80% of  North Americans are deficient in this important mineral.  Being high in beta-carotene, vitamins C and E, make the sweet potato a powerhouse food for healthy skin and hair.

Fiber, fiber, fiber!

Sweet potatoes are one of the best foods for weight loss.  Being high in fiber, nutrient dense and a slow burning energy they are weight loss super-foods.  Served with the skin on, they contain a certain type of fiber called resistant starch.  Foods high in this type of starch helps reduces obesity.  Here's a great article about sweet potatoes and weight loss.

Here's a link to a great podcast with Dr Garth Davis a leader in bariatric medicine.

A quick and easy recipe from Chef Chloe Coscarelli and her "Vegan Italian Kitchen cook book.

YOU MUST BUY THIS COOKBOOK!!

Rosemary Sweet Potatoes with Sweet "n" Spicy Mustard

Preheat oven 450'

Cut unpeeled 1-2 lbs sweet potatoes into bite-sized cubes.

Toss potatoes with olive oil and fresh chopped rosemary and sea salt.

Roast on a flat baking sheet for 30-40 minutes stirring frequently until tender.

Dipping sauce:

In a small bowl combine 1/3 cup spicy brown mustard and 1/3 cup of brown sugar

Serve with steamed broccoli with garlic"butter"sauce(garlic salt,nutritional yeast and "Earth Balance")

Have a great week. 

Be kind.

Judd