Vegetables For Vitality—Spotlight On The Health Benefits Of Carrots

In this blog, I wanted to spotlight the health benefits of carrots.


Carrots are a popular root vegetable that are enjoyed by many people around the world. That’s not surprising, given the fact that they are easy to grow and have a sweet, appealing taste. Carrots are packed with healthy nutrients too, that are good for you and promote a variety of healthy bodily functions. Some nutrients found in carrots include vitamins A, C and K. Other nutrients include potassium, iron, manganese, copper and fiber. Carrots additionally are a good source of beta carotene, which is important for eye health, immunity and healthy skin. Carrots contain a host of other healthful benefits as well.

Health Benefits Of Carrots

Boosts Immunity:
Carrots are rich in vitamin C, which helps boost our white blood cells. They also have antiseptic and antibacterial properties, which help prevent and fight illnesses that you are exposed to on a daily basis.
vitamin C

Helps Prevent Cancer:
Studies show that carrots help prevent certain types of cancers including lung, breast and colon cancer. Carrots contain antioxidants, as well as carotenoids, which have protective properties and may help our body fight off cancer formation. Now there’s a good reason to munch on this sweet vegetable.
doctor exam

Aids in Digestion:
Like kale, beets and other vegetables, carrots have a significant amount of fiber, which helps fill you up and triggers satiety. They also add bulk and substance, which helps aid in digestion, prevent constipation and the prevention of colon and stomach cancer.
Carrots and fiber

Helps Improve Vision:
You may have heard that eating carrots are good for your eyes. That’s right. Carrots are rich in beta carotene, which turns to vitamin A in your liver. It’s the vitamin A that helps promote good vision and helps with night vision. Additionally, beta carotene found in carrots helps prevent macular degeneration and formation of cataracts as you age.

Promotes Healthy Skin:
Carrots contain a variety of antioxidants, which help protect the skin from the sun’s damaging rays. Eating carrots helps prevent fine lines and wrinkles, as well as the prevention of dry skin. You may notice that some lotions and facial products contain carrot seed oil, for this very reason.
Healthy Skin

Ways To Include Carrots In Your Diet

Like celery, carrots are great for snacking. Carrots have a crunchy texture and sweet taste that make them appealing to many people  Their high fiber content, helps make you feel full and satisfied, as well. In my book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon, I talk a little about adding more sweet vegetables, such as carrots in your diet. Sweet vegetables are good for you and can help provide a boost of nutrients to your daily intake. They can also help satisfy other cravings for sweets, so go ahead and grab a few carrots and other sweet vegetables to munch on.
healthy snack

If you are a person who likes to make juice, you can easily add carrots to your morning mix with some other healthy vegetables, to help kick-start your day. You can also keep some juice on hand in your refrigerator to drink throughout the day, or evening, for an extra boost of vitamins.
Carrot Juice

Many people enjoy cooking with carrots and add them to soups, stews and an assortment of recipes. You can also serve them alone, or add them to salads to help boost your nutrient intake for the day.
Soup with carrots

Thanks for reading!


P.S. If you want to learn more about about eating healthy and living a healthy life-style, make sure you grab a FREE chapter of my book to preview.


“10 Impressive Benefits of Carrots.” Organic Facts, 12 Nov. 2017,

Babcock, Jillian. “7 Carrot & Carrot Juice Benefits.” Dr. Axe, 9 Aug. 2017,

“10 Benefits of Carrots – the Crunchy Powerfood.” Real Food For Life, 29 Oct. 2017,


Vegetables For Vitality—Spotlight On Zucchini

In this blog, I wanted to spotlight the zucchini.

spotlight on zucchini

Zucchini’s are quite popular, especially this time of year when they are in season, as many people grow them in their garden, buy them at their local farmers market, or neighborhood grocery store. In the culinary world, the zucchini is considered a vegetable for cooking, as it is often served alone or with an entree, but technically they are a fruit because they come from a flower.¹ It doesn’t really matter, how they are classified. The bottom line is they are good for you and contain vital nutrients your body needs. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how vegetables contain vital nutrients you can’t get from other sources, or just vitamins. That is why it is important to add more bright colored foods to your diet and chose to spotlight the zucchini. Make sure you eat your vegetables for vitality and sustained energy.

vital nutrients
vital nutrients

Zucchini’s are part of the squash family and are rich in vitamin C, which helps boost your immune system. The vitamin C also helps reduce colds, helps you maintain healthy skin, and helps prevent disease.

Vitamin C
Vitamin C

Like kale, zucchini’s are also rich in vitamin A, which helps with eye health.  In addition, they contain protein, potassium, calcium, and a number of B vitamins.

healthy eyes
healthy eyes

Zucchini’s have numerous other health benefits too. One benefit of eating zucchini you may not be aware of is that it can aid in weight loss. That’s right! Like the banana, zucchini’s are loaded with fiber, so they make you feel full even though they are low in calories. They also have a high water content, so they also help you stay hydrated. They also help prevent cancer and have been proven beneficial to those who suffer from rheumatoid arthritis and various other diseases.

weight loss
weight loss

Zucchini’s can be prepared in a number of ways. You can slice them up and saute them in olive oil with a little garlic, salt, pepper and lemon. You can also add them to salads, or entrees, including spaghetti, stir fries and more.

sliced zucchini
sliced zucchini

Zucchini’s can be  sliced in half and put on the grill with a little seasoning or pizza sauce and cheese.

zucchini halves
zucchini halves

They can be shredded for zucchini bread, or one of my favorites, chocolate zucchini cake (look for that recipe blog soon), there are many possibilities.

shredded zucchini
shredded zucchini

Make sure you enjoy this summertime vegetable/fruit this season and reap it’s many healthful benefits.

Thanks for reading!



¹“Zucchini.” Wikipedia, Wikimedia Foundation, 10 Aug. 2017,

²“5 Amazing Zucchini Benefits.” Organic Facts, 12 June 2017,

Nutrition: Vegetables For Vitality—Spotlight On Celery

In this blog, I wanted to spotlight the vegetable, celery, as it has important nutritional value.

Celery stalks
Celery stalks

Celery is one of those vegetables that doesn’t have a real distinct flavor, but packs a real punch when it comes to nutrition. Like beets and kale, celery has a variety of medicinal properties. Many people are familiar with adding celery to soups, and a variety of recipes, but don’t necessarily buy it to enjoy alone. Celery is rich in a variety of vitamins and minerals including calcium, iron, magnesium, potassium and zinc. It also contains vitamin A, C, D, K, B12, B6 and is loaded with fiber, so it makes a good crunchy snack.  Some people enjoy it with peanut butter, or other dips.

Celery with dip and peanut butter
celery with dip

It has a host of other healthful benefits as well.

  • Reduces Cholesterol:
    Snacking on celery may help reduce artery clogging cholesterol. That’s good news. Celery contains a unique compound called  3-n-butylphthalide (BuPh) that helps lower lipids. It also contains phthalides that stimulates bile juices and works to lower cholesterol.
  • Helps Prevent Cancer:
    Studies show that eating celery is beneficial, as it may help fight against the formation of cancer, especially breast cancer and leukemia.  Celery contains protective compounds called polycetalines that help prevent toxicity in the body and fight carcinogens.
  • Helps Lower Inflammation:
    Celery is an anti-inflammatory food that contains a variety of antioxidants. It is beneficial to those suffering from arthritis and gout, as it helps to reduce swelling and pain around the joints.
  • Helps Reduce Bloating and Aids in Digestion:
    Celery helps to reduce bloating and aids in the digestion process, which is great for many people that suffer with digestive issues. Celery has a natural diuretic effect that helps the body detox. That’s because it is rich in both potassium and sodium, which helps to regulate fluid in the body. Make sure you snack on celery if you want a natural digestive aid.
  • May Help with weight loss:
    Celery may help aid with weight loss, as a very low caloric food. It is also loaded with fiber, which helps you feel full and can help satisfy your satiety. It’s diuretic properties also can help beat the bloat, which many people often feel.
  • Helps prevent high blood pressure:
    Celery is also beneficial to those with high blood pressure. Celery seeds, especially may help control elevated blood pressure. You can add celery seed to soups, stir-fry and more.

Celery can be enjoyed in a variety of ways. I like to add celery to my green juice or smoothies, as it helps to get rid of that bloated feeling and gives me a little extra fiber to start my day.

green juice
green juice

Celery can also be added to salads for an extra crunch and to boost your nutrient intake.

salad with celery
salad with celery

Many people like to add celery to soup, as it gives it some added flavor, as well as adds to the nutritional properties.

celery in soup
celery in soup

If you are looking for a quick, easy snack, you can try fresh celery stalks. Why not add a little peanut butter and raisins for some extra protein and iron. This is a favorite for many kids, as well as adults.

celery with peanut butter
celery with peanut butter and raisins

If you haven’t been adding this vegetable to your diet, you might want to give it a try. It can be part of a healthy diet. If you want to learn more about about eating healthy and living a healthy life-style, feel free to check out my new book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon.

Thanks for reading!



¹”15 Incredible Celery Benefits.” Organic Facts. N.p., 01 June 2017. Web. 05 June 2017.

²”10 Benefits of Celery + Nutrition Facts and Recipes.” Dr. Axe. N.p., 28 Mar. 2017. Web. 05 June 2017.

Vegetables For Vitality—Spotlight On Beets

In this blog, I wanted to spotlight the vegetable, beets.

Beets are an extremely healthy vegetable to eat, but sometimes overlooked. While beets aren’t as popular as eating some green vegetables these days, they have a variety of medicinal properties. In fact, they have strong anti-cancer properties, are anti-inflammatory and can help detoxify your body. Beets provide many nutrients your body needs and contain a variety of vitamins and minerals including vitamin C, B12, B1, B2, iodine, magnesium and potassium. They also contain iron, that is used to produce hemoglobin in your body and carry oxygen throughout. This mineral is especially beneficial to those battling iron deficiency anemia.

Beets can also help improve blood pressure and may decrease the risk of developing heart disease.

Beets are a root vegetable and grow under the ground. In ancient times, people consumed the beet greens. It wasn’t until the Roman era that people began to harvest the beet root because it had a natural sweetness. Beets soon became a prized source of sugar. Today, beets are commonly used as a raw material in the production of sugar.

Many people who garden like to plant beets, as they are easy to grow and are rich in fiber. You can easily plant them and harvest them in the fall. Some people like to can beets, so they can enjoy them in the winter months. You can eat them right out of the jar, or serve them with your meal. I don’t know about you, but I love pickled beets.

They have a sweet, distinct flavor and are quite tasty. You can enjoy them in a salad.


You can also make them into a nutritious juice that is both good for your body and quite delicious.

Beets are easy to prepare. You can easily boil them or saute them in oil, with some simple seasonings.

If you haven’t been including beets in your diet, you may want to give them a try. You can eat them alone, or serve with them with a favorite entree.

Thanks for reading!



¹Maria, Dana, Katrina, C. H. Kid, Ronda Craig, Maydel Reese, Sonny Waysack, Connie, Sabine, and BeckySue Graves. “THIS Vegetable Will Fix Everything Wrong In Your Body!” Daily Occupation. N.p., 26 Jan. 2017. Web. 28 Mar. 2017.

²”Six Amazing Health Benefits of Eating Beets.” N.p., n.d. Web. 29 Mar. 2017.

Vegetables For Vitality—Spotlight On Kale

In this post, I wanted to spotlight the vegetable kale.

Kale is a popular vegetable and powerhouse  when it comes to greens. Kale is loaded with vitamins and minerals and considered one of the most nutrient-dense foods available. It is no wonder it has become trendy to eat. I can’t think of a better way to get a healthy dose of vitamin A, C, K, B6, magnesium, calcium, potassium and more from a single 1 cup serving.

Kale also contains powerful antioxidants, such as beta carotene and flavanoids that help fight off free-radicals. Additionally, kale contains lutein and xeaxanthin, which helps protect your eyes as you age. If you are looking to build your iron, kale is a must to eat. Kale contains more iron than beef and can be added in to your diet in a variety of ways.

You can enjoy kale in a salad.

Add kale into your smoothie for a morning boost of energy.

Grab a handful or two of kale and add it to your stir fry.

You can mix it in with a pasta dish or spaghetti.

There are numerous possibilities.

Kale grows above ground and is a member of the cabbage family like broccoli, cauliflower and other collard greens. There are a variety of different types of kale available. Some kale has dark, green leaves, while other types of kale may have purple leaves. The shapes of the leaves may also vary from curly to more straight with longer stems.

Kale is anti-inflammatory, may help prevent cancer, is loaded with fiber and helps build immunity. No matter what variety you choose, rest assured you will reap the benefits by adding this vegetable to your diet.

Thanks for reading!