Spring into Health: What in the World is Kohlrabi?

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kohlrabi

I incessantly encourage my clients to eat more cruciferous vegetables (broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy).  They are loaded with phytonutrients, vitamins, and minerals that can help with hormone balancing, cancer prevention, and heart disease prevention. Their natural anti-inflammatory properties can avert any form of inflammation.

If you dislike any of the aforementioned vegetables, no worries! There is an unfamiliar cruciferous vegetable that I love more than all of the above. It’s sweeter and more succulent. It’s called Kohlrabi–find one at a farmer’s market near you! Kohlrabi has more than 100% of your daily vitamin c needs and it is loaded with minerals as well as the cancer-fighting phytonutrients.

Try this recipe: kickin Kohlrabi Slaw.

Ingredients:

  • –          1 Kohlrabi, peeled and shredded
  • –          ½ cup plain yogurt
  • –          2 Tablespoons apple cider vinegar
  • –          3 Tablespoons of honey or agave nectar
  • –          2 shredded carrots
  • –          Handful of raisins
  • –          Sea salt to taste

Directions

Mix the yogurt, vinegar, and honey or agave nectar. Mix the kohlrabi and carrots. Pour yogurt mixture over the kohlrabi and carrots. Season with sea salt and toss in the raisins!

Enjoy the sunshine and fuel yourself with healthy choices like this! Two keys to vitality!

Celebrate Sweet Potato Month

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It comes to no surprise that November is sweet potato awareness month! Many people only ever eat sweet potatoes on Thanksgiving. They are a regular part of my diet, especially in the colder months.

A great way to prepare them is to thinly slice them and steam them for 8-10 minutes. This brings out their delicious flavor and preserves their nutritional value. Adding nutmeg or cinnamon can enhance the flavor and add even more nutritional value.

Speaking of nutrition, the nutrition in a serving of sweet potatoes is astounding. In one serving, you get over 200 percent of your daily Vitamin A needs. Sweet potatoes are also high in vitamin C, manganese, copper, pantothenic acid, biotin, and potassium.

Sweet potatoes have an antioxidant known as Anthocyanin that is an amazing anti-inflammatory. With that said, several studies have discovered how foods with Anthocyanin help protect against several inflammatory conditions like heart disease and cancer; anthocyanin also appears to help cognitive function.

As part of the Iowa Women’s Health Study, 34,489 postmenopausal women without Cardiovascular Disease (heart disease) had their diets assessed and were followed for 16 years. The researchers found that consuming anthocyanin-rich food once per week was associated with a significant reduction in death from heart disease and coronary artery disease.

As for cancer, in animal studies, anthocyanins inhibit cancer development in animals given carcinogens and in those with a hereditary predisposition to cancer. Anthocyanins have been tested against esophageal, colon, skin, and lung cancer, and in several cases have been effective against the development and progression of these cancers.

Research suggests that flavonoids, including anthocyanins, have the ability to enhance memory and help prevent age-related declines in mental functioning.

Isn’t that awesome?!

And here’s probably the coolest way to prepare sweet potatoes: you can eat it like toast! Yes, I said toast! Here’s what you do: slice your sweet potato into ¼ inch slices and crank your toaster up to the highest setting, add your sweet potato slices, and keep toasting until the surface of each slice is beginning to brown and the inside is tender when pierced with a fork.

So, enjoy sweet potatoes later this week at your Thanksgiving feast, and keep ‘em coming all winter long!

Powerful Pomegranates

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pomegranate

Pomegranates are one of the top a super foods you can consume; super foods contain an abundance of nutrients with superior health benefits. These red, round fruit are tricky. You don’t want to bite into them; you want to break them open and consume the seeds. I know it’s weird; we’ve been taught to not eat the seeds of the majority of fruits, but you have to trust me on this one. Pomegranates have an eye-opening amount of benefits for your body. For starters, pomegranates are packed filled with fiber, protein, vitamin C, vitamin K, folate, and potassium. Another good thing about pomegranates is that they are filled with powerful antioxidants that contain anti-inflammatory effects. Inflammation is known to cause heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and even obesity.

Eating pomegranate seeds contain the necessary components to aid with the reduction of inflammation to help you live a healthier life. Pomegranates help fight against prostate and breast cancer as well! Pomegranate juice can inhibit cancer growth and lower the risk of death. Having trouble with maintaining your blood pressure? Adding pomegranates to your regular diet can lower your blood pressure, which can reduce your risk for heart attack and stroke.

Gaining years in your life can lead to becoming wiser, but it also leads to arthritis and joint pain. No fun! Consuming pomegranates has been shown to reduce arthritis and joint pain. Also, they contain an antibacterial property that can be used to fight off germs and disease within your mouth. If these aren’t enough reasons to start eating pomegranates, then how about the benefit of increasing your memory? This benefit is great for any age. Do you ever get that 2 o’clock slump? Don’t grab that cup of coffee, reach for your pomegranate seeds because they can wake you up just as much. Healthy is kind of the new trend nowadays. So why not jump on the bandwagon and be a healthy version of yourself? Eating pomegranates will be the right start to improve your health.