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Health Benefits of Celery

4/4/2017

 
The other day my husband and I were making vegetable juice and he asked me what the health benefits of celery were. I had to admit, I knew celery was healthy, but couldn’t come up with the reasons off the top of my head. I decided to do some research. Turns out, celery is not just good for carrying peanut butter to your mouth! It has a host of health benefits!
 Turns out, celery is not just good for carrying peanut butter to your mouth! It has a host of health benefits!
Celery is packed with amazing nutrients!

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How to Pack a Healthy Lunch

3/15/2017

 
Do you find it hard to make healthy lunch choices? It can be hard to know how to pack healthy lunches, but with a little planning, you can eat healthy all week long! Here are some ideas for healthy lunches!
Do you find it hard to make healthy lunch choices? It can be hard to know how to pack healthy lunches, but with a little planning, you can eat healthy all week long! Here are some ideas for healthy lunches!
A healthy lunch can start with a yummy sandwich!

Make a Healthy Sandwich


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Health Benefits of Zucchini

2/22/2017

 
​Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!
​Zucchini is a great little vegetable that is low on calories and high on health benefits. In fact, a medium zucchini has only 33 calories, but still manages to make you feel full because of its fiber and water content! This makes zucchini an excellent choice if you are trying to lose weight or just eat healthier! Read on for more health benefits of zucchini!
Zucchini is loaded with vitamins and minerals

​Zucchini...


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Zoodles with Avocado Pesto Sauce

2/15/2017

 
Do you enjoy delicious pasta with a creamy sauce? I do! I had been seeing recipes for noodles made with zucchini, sweet potatoes, carrots and more. I wondered what they were like, but didn't have a spiralizer. Thankfully, my sister came to the rescue! 
Zucchini Noodles with Creamy Avocado Pesto. Try these zucchini noodles if you would like to cut down on crabs and boost nutrients!
Zucchini Noodles with Creamy Avocado Pesto

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My Favorite Green Juice Recipe

1/25/2017

 
I'm sure you've heard the buzz about fresh green juices. It seems everyone who's into health is drinking them! It can be a bit pricey to buy gree juices, but you can save a little money by making your own! The bonus is that you get a ton of nutrition and antioxidants in a serving of green juice. It is estimated that you get at least 5 servings of vegetables in a serving of juice! This is why I juice - my husband doesn't love to eat big salads like I do, and this is one way I can get lots of nutrition into him!
The joy of juicing is that there is no set recipe. I'm just going to give you my formula that I like to use.
I like a mix of fruits and veggies

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Cauliflower Helps Prevent Cancer

11/1/2016

 
Do you like cauliflower? What’s your favorite way to make it? Numerous studies have shown that what you eat can have a big impact on your risk for cancer. Some of these studies have shown that cauliflower is especially beneficial for preventing certain types of cancer, such as breast, lung, stomach, colon and liver cancers.
Numerous studies have shown that what you eat can have a big impact on your risk for cancer. Some of these studies have shown that cauliflower is especially beneficial for preventing certain types of cancer, such as breast, lung, stomach, colon and liver cancers.
Cauliflower contains antioxidants that prevent cancer

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Good Mood Food + Recipes

10/25/2016

 
We all know that eating fruits and veggies is good for our long-term health, but did you know it can actually help you feel happier in the here and now? A recent study out of Australia studied over 12,000 people and they can up with some pretty astounding findings! 
We all know that eating fruits and veggies is good for our long-term health, but did you know it can actually help you feel happier in the here and no
The more veggies you eat, the happier you are!

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6 Health Benefits of Kale

9/30/2016

 
Have you ever wondered what all the hype is about kale? Have you ever tried it? Kale is a nutrient-packed leafy green that has lots of health benefits. In fact, kale makes spinach pale in comparison to its nutrient content.
Kale has lots of fiber, which can benefit both type 1 and type 2 diabetics. A high fiber diet helps keep blood sugar levels down in both type 1 and type 2 diabetes, and people with type 2 diabetes may have improved cholesterol and insulin levels.
Kale can increase insulin sensitivity

​Kale and Diabetes

Kale has lots of fiber, which can benefit both type 1 and type 2 diabetics. A high fiber diet helps keep blood sugar levels down in both type 1 and type 2 diabetes, and people with type 2 diabetes may have improved cholesterol and insulin levels. Kale also contains an antioxidant, known as alpha-lipoic acid, that has been shown to lower blood sugar levels, increase insulin sensitivity, prevent oxidative stress changes, and decrease neuropathy.

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Butternut Squash: Fall Superfood

9/29/2016

 
​Butternut squash is a member of the gourd family and has lots of nutritional benefits.  Its skin is yellow-beige, but inside its bright orange.  Its brilliant color comes from beta-carotene, an antioxidant you’re your body turns into vitamin A.  Studies show that vitamin A helps keep your eyesight sharp by deterring macular degeneration. It also helps prevent breast cancer.  
Butternut squash's brilliant color comes from beta-carotene, an antioxidant you’re your body turns into vitamin A.  Studies show that vitamin A helps keep your eyesight sharp by deterring macular degeneration. It also helps prevent breast cancer.
Vitamin A gives butternut squash its bright color

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Beets: A Fall Superfood

9/12/2016

 
Beets benefit your body in a number of ways.  They are very nutritious, yet low in calories.  Beets’ rich purple color comes from betacyanin, a powerful cancer fighting agent.  It has been found to be especially effective against colon cancer in several studies. 
Beets’ rich purple color comes from betacyanin, a powerful cancer fighting agent.  It has been found to be especially effective against colon cancer in several studies.
Beets help fight cancer.
Beets are rich in folate, which helps prevent anemia and neural tube birth defects, such as spina bifida.  In studies done on animals it was found that the antioxidant activity from beets could help prevent heart disease by lowering total cholesterol and triglycerides and raising HDL (good) cholesterol.  Beets also help reduce chronic inflammation, which has been linked to conditions such as Alzheimer’s, heart disease, osteoporosis and diabetes.  
Beets help reduce chronic inflammation, which has been linked to conditions such as Alzheimer’s, heart disease, osteoporosis and diabetes.
Beets reduce inflammation.
Beets have a somewhat sweet taste which comes from their high sugar content.  In fact, beets are used in the production of refined sugar.  Raw beets are crunchy and can be somewhat tough, but when cooked their texture becomes soft and buttery.  Look for beets that come in a bunch rather than loose beets.  Bunch beets are fresher and will cook faster.  Their leaves can also be cooked and eaten and have a flavor similar to chard.
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    Tonya Cruz

    I am a Duke Integrative Medicine trained Health Coach located in Charlotte, NC. I hold a B.S. and M.A. in Wellness Management. I have a passion for health and for helping others achieve the healthy life they desire.

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