Fibrous Fruit—Spotlight On The Health Benefits Of The Pear

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


Pears are a popular choice for many consumers, especially in the fall when they are abundant. Like the banana and apple, pears are convenient to eat and are quite tasty. They are sweet and have a soft, appealing texture. Pears are loaded with many nutrients that help your body function optimally too.

Some nutrients in pears include:

  • Vitamin C
  • Vitamin K
  • Copper
  • Iron
  • Magnesium
  • Manganese
  • And more

Pears grow on trees that produce a high energy, nutrient dense fruit. While pears do contain some natural sugar, they are one of the lowest calorie fruits available. Pears contain right around 100 calories, making them a popular choice for many people, especially those looking to lose weight. Pears contain a healthy amount of fiber, which is beneficial for the digestion process. The high fiber content, which helps make you feel full, coupled with an assortment of vitamins and minerals, makes the pear a perfect food choice and delicious snack.

pear tree

There are other health benefits of the pear too. Pears are an anti-inflammatory food and can help boost your immune system, which is great, especially for those suffering from arthritis and autoimmune diseases. Pears also help lower blood pressure and cholesterol and are beneficial in the prevention of a number of different forms of cancers. In addition, pears help improve blood circulation and may help build your red blood cell count, making them a good choice for many, especially those dealing with iron deficiency anemia.

Pears come in a variety of shapes, sizes and colors. In fact, there are approximately 3000 different species of pears available world-wide.  Wow—that’s quite an assortment. Some varieties look similar to the apple, where others have more of an elongated look and still others have several color tones, making them unique.

pear varieties

Pears can eaten for breakfast, enjoyed as a snack, or mixed in your favorite smoothie or bowl with other healthy ingredients. There are many possibilities.  Some people enjoy baking with pears too. Pears make a tasty pie, cobbler, crisp, muffins and more.

Make sure you reach for this nutrient dense fruit, while it is in season to enjoy its many health benefits.

Thanks for reading!



Jolly, Rajan Singh. “The Nutritional And Health Benefits Of Pears.” HubPages, HubPages, 3 Jan. 2016,

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.

Fibrous Fruit—Spotlight On Bananas

In this post, I wanted to spotlight the banana.

I don’t know about you, but I love bananas. They are both delicious and nutritious. Many consumers like bananas because they are convenient to grab on the go and have a sweet taste and a creamy texture. Bananas are loaded with a bunch of nutrients your body needs and craves. They also contain a fair amount fiber, which aids in the digestion process and helps to balance friendly bacteria in the gut.

Some nutrients in the banana include the following:

  • Potassium
  • Vitamin B6
  • Copper
  • Manganese
  • Vitamin C
  • Protein
  • and More

While bananas do contain natural sugar, they rank low to medium on the glycemic index. This means they don’t increase your blood sugar level very fast, which is good, especially for diabetics.

Bananas have other health benefits too. Bananas are not only loaded with important antioxidants that benefit your well being, but may also support heart health. Bananas contain the mineral potassium, which can help lower blood pressure. Bananas can also make you feel full, as they contain a resistant starch, which is an indigestible carbohydrate and works like a soluble fiber in your body. Bananas and other fruit digest slower than most processed foods and trigger satiety hormones to help prevent over eating.

While most people assume bananas grow on trees, they actually are considered the largest herbaceous flowering plant and can grow 10-26 feet high.

Bananas grow in clusters with individual bunches known as hands. They kind of look like a pod that grows down from a branch and then opens with individual banana fruit.

It is a fascinating plant.

Many people eat bananas for breakfast or enjoy them as an afternoon snack. They also make a great post-work out food. Bananas can also be added to smoothies, yogurt or sliced over a piece of peanut butter toast. They also are great for baking and make delicious bread, muffins, pudding and pies.

Hope you are including the banana in your diet for its many health benefits.

Thanks for reading!



“11 Evidence-Based Health Benefits of Bananas .” Authority Nutrition. N.p., 17 Aug. 2016. Web. 23 Feb. 2017.

“Bananas.” Bananas. N.p., n.d. Web. 23 Feb. 2017.

“Banana.” Wikipedia. Wikimedia Foundation, 20 Feb. 2017. Web. 23 Feb. 2017.