Should You Drink Celery Juice?

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A friend reached out to me recently asking if she should be drinking celery juice. She had read about all of the health benefits and wanted to know if I recommended it and if she should jump on the celery juice bandwagon.

Have you heard about this newest trend? The actress Busy Phillips (whom I love for her honesty on social media about all kinds of issues ranging from parenting to body image and more) posted in January about her commitment to drinking it every day. She said “Apparently it’s supposed to do all of these wonderful things for you and something with Gwyneth Paltrow and I don’t know but I’m on board,” she said, laughing. “So now I’m drinking celery juice. It’s really good.”

Ok, back up a second. Gwyneth Paltrow’s website Goop has received all kinds of press regarding her health advice, much of which is not supported by science. In fact, there has been such a backlash that she recently committed to hiring a fact checker for all the claims her website makes. This article is an absolute must read for anyone who follows Gwyneth Paltrow’s advice or even is a little interested in her Goop empire. It’s titled, “How  Goop’s haters made Gwyneth Paltrow’s company worth $250 Million”.

This is all to say that even as a holistic nutrition consultant (with a healthy dose of skepticism for any outlandish claims), I wouldn’t necessarily recommend drinking celery juice. Why? First of all, it’s very very bitter. Why punish yourself? Secondly, no one food is a magic bullet. Yes, celery is a very healthy veggie with fiber, folate, vitamin K, and potassium. It’s a powerful antioxidant. But so are a lot of vegetables. What I would recommend is eating celery in its whole form so that you do get the fiber along with it. Put it in a green smoothie so you get some other flavors and nutrients in there. Eat it with some peanut butter for a healthy snack that contains the magic trio of fats, carbohydrates, and protein. And if you really want a green juice, combine it with some other green veggies so you are mixing your nutrients instead of focusing on just one source. I like the Suja Uber Greens Organic juice which has cucumber, celery, grapefruit, green chard, spinach, parsley, mint tea and more. I buy them from Costco for a reasonable price and when I feel like having a green juice I reach for one of those. They have only 5 grams of sugar per bottle, which is important to note because a lot of green juices contain fruit juices and up to 48 grams of sugar per bottle.

My final thoughts on the matter: be wary of outlandish health claims. While drinking celery juice won’t hurt you, I don’t believe there is anything magical about it. If it makes you feel good, have some celery. But if you are suffering trying to choke down a glass of celery juice, give yourself a break and eat it with a healthy dip instead.

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Life Hack: The Daily Dozen App

I recently discovered an app I really think is great called The Daily Dozen. On it is a list of foods you should be eating every single day, with spaces for a checkmark next however many servings of that food you should be having. For instance, there’s three spaces next to beans, one space next to berries, and two spaces next to greens. You can check in to the app throughout the day to keep track of the “superfoods” you’re eating and over time, hopefully you’ll have trained yourself to put the healthiest foods first in your diet.

There’s a section for grains on there, and I think that’s important to note. A lot of people avoid grains these days because they believe they are inflammatory or cause weight gain. Here’s what I know about whole grains (I’m talking about things like brown rice, oats, and barley here, not Froot Loops with “whole grains”). Eating whole grains is associated with lower risks of diabetes, heart disease, and high cholesterol. Read here  for more information on whole grains and heart disease. Read here for more on whole grains and blood pressure. And read here for more on whole grains and other foods that lower cholesterol. If you are trying to avoid grains in the short term, I support that. Sometimes avoiding a certain food for a month or so can help reduce inflammation and de-sensitize you to that particular food. Then you add the food back in in small amounts to ensure your sensitivity is gone. There are doctors like Dr. David Perlmutter (author of The Grain Brain) who have profited mightily by telling people all grains are bad for you, but I really don’t subscribe to that thinking at all. I *do* believe we Americans have too many grains in our diet, and that most of those grains are of low quality and low nutritional value (think a slice of white bread or a bowl of sugary cereal). However, whole grains have many proven health benefits.

Back to the app. What I love about this new tool is that it also includes things like spices, flaxseeds, and Vitamin D. These recommendations are all rooted in science and have been proven to be beneficial for one or more reasons.

Daily Dozen was created by Michael Gregor,  M.D., who is the founder of NutritionFacts.org and has a podcast called Nutrition Facts with Dr. Gregor.

I think it’s a great daily tool you can use as a fun challenge to clean up your eating habits and add some solid nutrition that will help reduce your risk of disease. Win/win!

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Portobello “Burgers”

Last night was Sunday, which made it Crappy Dinner Party night. Haven’t read about our weekly CDP? I recommend doing that right away, and then laying plans for your very own regular Crappy Dinner ASAP.

It was my husband’s birthday this week, so we hosted. He wanted to grill burgers and dogs, which are super yummy and yes please to all of that. However, if you are trying to reduce your red meat consumption or are vegetarian or vegan, I find portobello burgers to be a really worthy substitution. (Recent studies seem to show a correlation between eating meat of any kind of your risk of Type 2 diabetes. Studies also show that eating meat raises your risk of cancer and heart disease. This is not to say you have to give up meat entirely, but rather substitute some of your meat choices for vegetarian choices instead. Click here for an explanation and some tips.) You still get the meaty texture when you bite down, and the mushrooms soak up any delicious marinades you throw their way. Top with sautéed onions, a slice of cheese, and pickles and I guarantee you will enjoy your experience!

Here’s the marinade I use to make my portobello burgers.

INGREDIENTS:

4 portobello mushroom caps

1/4 cup balsamic vinegar

 tablespoons olive oil or avocado oil (avocado oil has a higher smoke point)

1 large garlic clove, minced (about 1 tablespoon)

1 teaspoon dried oregano

salt and pepper to taste

INSTRUCTIONS:

Mix all ingredients together and pour over the mushroom caps, turning every 15 minutes until time to cook, making sure to pour the mixture into the underside of the mushrooms before grilling. Throw on the grill and cook until desired doneness.

If you’d rather put them in the oven, preheat to 425°, place mushrooms stem side down in a baking dish, and roast for 18-20 minutes.

portobello grilled

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Your Immune System

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Flu season is rampant this year, with a strain that isn’t well matched to the vaccine (current estimates place it at about a 10-30% match). While getting the flu vaccine is at the top of my family’s to-do list every fall (here is a good overview on why we believe in the flu vaccine), there are other things we do to support our immune system, like eating healthy foods, getting exercise, and supplementing with Vitamin D. I also take a daily zinc supplement (read here about why zinc is important).

There can be many reasons for why our immune system isn’t functioning at optimal levels, including drinking too much alcohol, having high stress levels, and eating too many refined carbs/sugars. While getting sick from common viruses like colds and enterovirus (aka: stomach flu) is quite normal, if you find yourself getting sick often, it’s worth it to get checked out for underlying causes.

Even though I know all the things to do in order to keep my immune system in good shape, I still get sick a couple of times a year. We can’t always nip our stress in the bud as quickly as we would like, or it’s the holidays and we are partaking in more rich food and alcohol than we normally do (not to mention our exercise routines tend to go out the window in November and December). Keep this handy info page taped to your fridge or mirror to remind yourself of all the ways that you can naturally help your immune system be stronger.  And remember, this information should never take the place of a discussion with your doctor or trusted health professional, and never start a supplement without first talking to your medical professional.

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Your Immune System — Carrot Ginger Turmeric Soup

We’re in it, people. It’s cold and flu season and everywhere you go someone has a cough, the sniffles, a sore throat, or worse. How do we keep ourselves healthy and energetic all season long? One approach is through our food choices. Excess sugar, processed carbs and too much alcohol will suppress our body’s ability to fight off infection (which is a shame because aren’t the holidays MOSTLY ABOUT SUGAR, CARBS AND COCKTAILS?!?!). I’m not advocating giving up your favorite holiday treats, because part of what keeps us healthy is not being stressed out. Also spending time enjoying ourselves with people we love is pretty high up on the list for immune-boosting activities, and if we are hyper focused on every little thing we put in our mouths, we will ruin it for ourselves and those around us.

However, what I would like to encourage is making the majority of your food choices healthy ones. So, when you are cooking/eating at home, which should be most of the time, make those meals impactful. Start every day with a healthy breakfast because it helps keep the rest of the day on track (click here, here, here or here for great breakfast choices). For lunch, choose something like a big salad with good quality proteins like chicken and chickpeas, and choose olive oil and vinegar dressing. Or, make a huge batch of soup on Sunday and eat it all week long. I love the hearty lentil soup I make all winter.

You want high quality protein, you want good sources of fiber and fat (the good kind, like olive oil, those found in nuts, coconut oil, and organic and grass fed meats). And pile on the vegetables and fruits. The more antioxidants you eat the better. They will reduce inflammation which will help fight off cold and flu bugs. They also contain natural antiviral and antibacterial agents.

Check out this recipe for Carrot Ginger Turmeric soup. Carrots are very high in vitamin A which is essential for a healthy immune system. Ginger and turmeric contain powerful anti-inflammatory and antioxidant compounds. It’s warming and soothing for the coldest days and will keep you nourished.

Stay tuned for more immune boosting recipes and information!

*If you don’t like coconut oil or are allergic, feel free to sub with olive oil.

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Ginger Turkey Stir Fry — A New Recipe For Depression Support

I received a lot of feedback and traffic to the blog when I posted the High Protein Smoothie recipe for depression nutrition support. The post seemed to strike a nerve, and it’s no wonder. Depression and anxiety are on the rise. Kids, especially, are suffering at ever increasing rates. According to a New York Times article today: “In 1985, the Higher Education Research Institute at U.C.L.A. began asking incoming college freshmen if they “felt overwhelmed by all I had to do” during the previous year. In 1985, 18 percent said they did. By 2010, that number had increased to 29 percent. Last year, it surged to 41 percent.”

In 32 years, the rate of U.C.L.A. freshman who feel overwhelmed rose by over 200%. This is startling.

I can’t begin to address the issue of depression and anxiety in depth like mental health professionals can. It’s an intricate problem with many factors, and I primarily focus on the nutrition aspect. But, I can say that we as a civilization seem to be moving further away from spending time together in person. People feel isolated and alone. This is one reason why I proposed Crappy Dinner nights, which have taken off like gangbusters and are now a weekly occurrence amongst my friends. Another factor that has been studied is our lack of time in nature. Children are given less time to play outside during school and adults spend most of their days indoors as well (I wrote a post about this, you can read it here).

One thing I know for sure is that our diets, what we eat and drink, is negatively affecting our mental health. Inflammation plays a role in our mental well-being, just as it does with cardiovascular, metabolic, and brain health. When we eat mostly pro-inflammatory foods like highly processed flours and sugars, our brains aren’t being fed what they need to be happy and healthy. Our gut health, which is a key factor in the health of our other bodily systems, is worse for the wear when we eat these pro-inflammatory foods. If our gut microbiota is out of whack, so is the rest of us. You can read about it in the paper titled “The Gut-Brain Axis: The Missing Link in Depression” in Clinical Psychopharmacology and Neuroscience. In the conclusion, the authors write: “Poor diet is a risk factor for depression; thus, a healthy diet may prevent depression. Regulation of the gut microbiota using diet, probiotics and FMT may have important benefits for preventing and treating depression”.  For those wondering what FMT means, it’s fecal microbiota transplantation, which is a process used for certain gastrointestinal diseases like Crohn’s and Ulcerative Colitis.

To be clear: I do not believe people who are depressed or anxious can magically cure themselves with diet. If it were that easy, no one would be suffering. But I do believe diet can play a role in mental health and wellness, just as it can when we are battling cancer, heart disease, or diabetes. It’s a piece of the puzzle.

So, my advice to anyone with depression or anxiety is to, little by little if that’s what’s feasible, add in some anti-inflammatory foods to your diet. Try to crowd out the cookies and crackers with whole foods like high quality proteins, fats and complex carbohydrates. These foods will nourish your brain and help reduce inflammation. Use lots of herbs and spices a.k.a. “booster foods”. And please, don’t ever go off any medications or treatments without the express consent from your doctor. 

See below for an easy and delicious Ginger Turkey Stir Fry recipe. If it were me, I’d make the brown rice using frozen pre-cooked rice from the grocery store. It saves a lot of time and leaves you one less pot to wash. If you feel like having chicken or beef, use that instead. Opt for high-quality, grass fed meat as much as possible. They are higher in Omega-3 fatty acids. 

**I am not a doctor nor am I qualified to give medical advice. Please see a licensed medical professional for any medical concerns you might have.

 

 

RECIPES FOR ANXIETY_DEPRESSION

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The Importance of Zinc

The Importance of Zinc

Zinc is a trace mineral which acts as an antioxidant in our bodies. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Since our bodies don’t make zinc, we need to get it through our diet or supplementation.

Why is zinc important? Because it’s an antioxidant there are many benefits to getting enough zinc. I’ve outlined some of them in the handy infographic below.

My doctor recommended taking no more than 50 mg of elemental zinc to boost my immune system. You would be hard pressed to get that much zinc from diet alone. 

What happens when you don’t get enough zinc? Lots of stuff can occur, such as low fertility, low immune system, depression/anxiety, and decreased wound healing, for starters. 

Read and print out this handy guide on zinc for more information.

***I am not a doctor, nor do I play one on t.v. Please ask your doctor or qualified medical professional before starting any supplements!

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