In the Kitchen

With carrots, parsley and anise, celery belongs to the plant family umbellifers. The majority of commercially grown celery in the United States is the Pascal cultivar (Apium graveolens var. dulce), the light green vegetable usually sold in the produce section. This subtype also includes varieties that are gold, dark green and red. In general, the darker the color of celery, the richer its flavor. Other celery varieties include Indian, Vietnamese, Australian and Maori, among others.

While most Americans eat celery raw or cooked in soups or stews, it also can be steamed, blanched, braised or sautéed. Celery is used in cooking around the world: Mirepoix, made from celery, carrots and onions, is a staple base for French soups and stews. The “holy trinity” in Cajun dishes such as gumbo and jambalaya is celery, onions and peppers.

In addition to the stalk, or petiole, celery leaves and celery seed may be used in cooking. Celery leaves, which have a bolder flavor than the stalks, can be used in stir-fries or soups, or as a replacement for parsley or cilantro. Celery seeds typically are sold as a dried spice. They are ideal for pickling, punching up sauces, dips or marinades, or seasoning vegetable or fish dishes.

In the Clinic

Although celery sometimes is touted as a “negative-calorie” food (meaning the calorie expenditure from eating and digesting it is greater than the calories it contains), there is no evidence to support this claim. Still, at 6 calories per medium stalk, celery is unlikely to break any diet plan.

Celery is rich in water, a good source of vitamin K and has modest amounts of potassium, vitamin A and folate. It also contains phytochemicals including phenolic acids, flavones and flavonols, which are thought to have antioxidant and anti-inflammatory effects. Celery contains about 35 milligrams of sodium per stalk — not a concern for most people, but those on a sodium-restricted diet should take note.

In Quantity

In 2015, some restaurant trend-spotters predicted celery would be the “new kale” and take menus by storm. However, it did not see this rise in popularity — at least not yet.

Nevertheless, fresh celery is purchased widely in foodservice, mostly for use as an ingredient in mixed recipes rather than the star of a meal.

Purchase celery when it has crisp leaves and firm, upright and compact stalks that snap when broken. Since it is susceptible to wilting at higher temperatures and low humidity, it should be refrigerated. Whole, fresh, raw celery keeps in the refrigerator in a plastic bag for one to two weeks. Stalks should not be removed from the bunch until ready to use, and celery should be chopped immediately before eating or preparing to retain the most nutrients, flavor and crunch.

Celery is a cool weather crop, growing best in temperatures around 60 degrees Fahrenheit to 65 degrees Fahrenheit and with plenty of moisture. More than a billion pounds of celery are grown annually in the United States, mostly in California, Florida and Michigan.

Conventionally grown celery contains synthetic pesticide residue. The Environmental Working Group’s 2016 Shopper’s Guide to Pesticides in Produce lists celery as No. 5 on the “Dirty Dozen.” Shoppers who wish to avoid pesticides can choose organic celery.

The post Celery: A Nutritious Culinary Staple appeared first on HealthStylz.

Fancy meals can be fun, but many evenings, my favorite dinner is a simple bowl of roasted vegetables and a glass of red wine. I was thrilled to try this roaster because lately I’ve been making do with a flat cookie sheet for roasting —not exactly the ideal tool for the job! I also love to invite guests over for dinner, and having appropriate cookware makes it so much breezier to prepare food for large groups.

This generously-sized pan is triple-ply, with a heat-conductive aluminum core flanked by stainless steel interior and exterior layers. At 4 pounds and 5 ounces, the pan is weighty. According to the manufacturer, it can hold up to 15 pounds — I’m a vegetarian, so I won’t be using this roaster to cook a turkey or brisket, but I can’t wait to try it on Thanksgiving for a huge, delicious, tempeh-based dish to feed a crowd. Sturdy, riveted handles are easy to grip for any sized hands. The pan has flared edges to allow for direct pouring and high sides to protect against spillage.

The first dish I made with the roaster was classic oven-roasted russet potato wedges with olive oil, salt and pepper. After about 45 minutes, flipping them twice along the way, the potatoes cooked evenly and thoroughly at 400°F. There’s not much better than a huge pile of potato slices that are tender on the inside, crispy and lightly browned on the outside and piping hot from the oven. Keep in mind, since the pan is quite heavy, it requires two hands to get in and out of the oven, and would not be appropriate for a child or someone who is restricted in the amount of weight he or she can lift. Although stainless steel is a tough material, I would suggest avoiding harsh scouring powders or abrasive sponges to clean this product. A regular soft sponge and liquid dish detergent worked well for me after I briefly soaked the pan in warm soapy water.

My next plan for the Oval Roaster is a large vegetable lasagna. Though it will be for only two people, I like to freeze individual portions and have them handy for quick dinners during the week. I’m also thinking frittatas, chocolate bread pudding, tortilla espanola, layered veggie casseroles and black bean enchiladas in mole sauce.

I would recommend this product to anyone who wants a high-quality, beautiful, functional and versatile piece of cookware that promises to last a lifetime. 

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Yoga Philosophy and Diet

Innumerable writings have explored yoga, but one text stands out as a classic guidebook of sorts: The Yoga Sutras is a compilation of 196 statements, said to be recorded by the sage Patanjali about 2,000 years ago. It outlines fundamental principles of yoga, including standards for self-conduct and ethics.

When most people hear “yoga,” they think of the physical practice. But in fact, The Yoga Sutras contains only one verse about physical poses. Most teaching is devoted to understanding the mind and living a harmonious life.

Ahimsa or non-harming, is a concept discussed in The Yoga Sutras and throughout the literature on yoga philosophy. Realistically, it is impossible to go through life and never harm another creature, whether directly or indirectly. However, yoga texts teach that humans do have the ability and responsibility to minimize the suffering of other sentient beings.

Dietary choices are a way to uphold that responsibility. Often touted as the most yogic diets, vegetarianism and veganism avoid killing or harming animals for food. Some lines are not as clearly drawn, though. How any food is sourced — plant-based or not — matters. When all ramifications of food production are considered, perhaps no meal is entirely free of consequences.

It’s also important to remember that ahimsa means taking care of oneself — not harming one’s own body, mind or spirit. The yoga described in The Yoga Sutras is non-dualistic. There is no dictate to worship Krishna, Jesus or Mohammed. Patanjali doesn’t say a yogi must meditate on one correct object or speak one correct language. Similarly, there is no one correct way to eat. Certain principles delineate what a healthful and compassionate diet is and, within these guidelines, each individual has flexibility to craft a unique diet for him- or herself.

How Yoga Helps

A growing body of evidence suggests what many yogis have intuited: Yoga has physical and mental health benefits. Cultivating mindfulness on the mat can lead to mindfulness in other areas of life, including eating. Mindful eating is a key component in weight management and may lead people to more positive relationships with food. Studies have shown yoga can reduce stress and anxiety, enhance mood and overall well-being, aid in weight maintenance and potentially decrease the risks and symptoms of chronic diseases such as Type 2 diabetes, heart disease and hypertension. Researchers also are exploring whether the practice can improve outcomes in people with cancer, arthritis and depression.

Furthermore, yoga practitioners are significantly more likely than non-practitioners to engage in other forms of exercise, such as weight lifting, running and cycling. Eighty-six percent of practitioners report a strong sense of mental clarity, 73 percent report feeling physically strong and 79 percent report giving back to their communities — all significantly higher rates than those of non-practitioners.

Getting Started

As with any exercise program, consult a physician before beginning a physical yoga practice. Since there are many styles of yoga from which to choose, find one that suits your lifestyle, body and personal preferences. Seek yoga teachers who encourage you to explore your own work, ask questions and choose modifications if a pose or technique doesn’t work for you. And remember, yoga is a lifestyle — not just a class.

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Product Reviewed:
Omega 8006 Juicer

While I enjoy an occasional carrot-ginger-orange juice from my local health food store, I’ve never tried making my own. Smoothies? Yes. But cold-pressed, pulp-free, fresh vegetable or fruit juice? Not once, and for a good reason: My New York City kitchen has no space for another appliance. Plus, with the relatively high cost of juicers, I’m very selective about which appliances come in the door.

There are two main types of juicer: centrifugal and masticating. A centrifugal juicer works by spinning foods at super-high speed to create a pulpy liquid, while a masticating juicer such as the Omega 8006 slowly squeezes and mashes foods to extract juices. Because they work at low speeds, masticating juicers have two distinct advantages over centrifugal juicers. First, they’re much quieter (you can use the Omega 8006 and not wake a sleeping baby or puppy). Second, they don’t heat up. Therefore, they create what many people find is a purer-tasting and more delicious juice.

If you’re interested in juicing greens such as kale, a low-speed masticating juicer is your best bet, as it extracts more liquid from the vegetables. Keep in mind, however, that you need a lot of raw material to create just a little juice with a masticating juicer. I used a big bunch of kale, six large carrots and a cup of pineapple wedges — all of which yielded less than six ounces of juice. That said, in my opinion, with juicing, less is more. Since juice is so concentrated, you don’t need a 64-ounce growler of it. Savor a small portion instead.

In addition to people who simply enjoy the taste of juices, this product would be a blessing for those who have difficulty chewing or manipulating hard, solid foods. Conditions such as tooth loss, thrush, mucositis and jaw pain can make it difficult — if not impossible — to manage whole raw vegetables and fruits. Sipping juice may be more doable and provide similar refreshment and nourishment as eating the whole foods. The Omega 8006 also can be used to puree certain foods, but seemed to work less well for this function than its primary purpose. If you want to make hummus, pasta or soup, I’d suggest sticking with a regular food processor.

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Product Reviewed:
JK Adams Herb Chopper and Bowl

When the New York Times featured an article on chopped salads, I knew the craze had hit the city hard. From chain shops to corner delis, salads everywhere are being turned into less-than bite-sized morsels with “half-moon” shaped mezzaluna knives. Personally, I prefer making my own salads. I like greens in big, leafy pieces; intact slices of avocado; and thick wedges of tomato. Maybe that’s why I’d never even entertained the idea of using a mezzaluna.

So using the JK Adams herb bowl chopper — a mezzaluna paired with an indented wooden cutting board — was a first for me. Getting the hang of using the blade (which is actually shaped more like a crescent than a half-moon) took me a few tries. But soon, I found the most comfortable way to hold my fingers and position my wrist. From then on, the herb chopping was smooth. Score! Unfortunately, the wooden handle was not so smooth. I didn’t like the ragged feel of it in my hands. If I could suggest one improvement to this tool, it would be to refine the pine.

I experimented with various ingredients in the herb bowl chopper: herbs, fruits, nuts and chocolate. A mezzaluna, though, really is best suited to its stated purpose. Nuts rolled around and jumped off the board, chocolate was too hard for the blade, and larger pieces of fruits and vegetables overwhelmed the small tool. But when I prepared the cauliflower salad below, I was able to chop a big bunch of parsley quickly, neatly and efficiently — I’d never have had the patience to do all that with a paring knife. Once I had cut the cauliflower into manageable chunks (a few inches each) with a chef’s knife, I used the chopper to whittle it down into fine, evenly-sized pieces that suited this dish perfectly.

If, like me, you don’t care for raw onion, leave this ingredient out. The salad is delicious and flavorful without it. If you’re an allium fan, use it as liberally as you like. As with the cauliflower, the first few cuts of the onion will need to be done with a chef’s knife. Once you’ve got it in manageable pieces, use the mezzaluna and board to achieve a finer chop.

This dish is lovely on its own. It can also be served over arugula or spinach, with hummus and pita, over quinoa, or in whatever creative presentation you choose.

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WHO's International Agency for Research on Cancer, a group of 22 experts from 10 countries, based their conclusion on a systematic review of about 800 human studies on diet and cancer. Evidence comes from epidemiological research, studies involving large swaths of people more ideal for addressing public health concerns than determining what any one individual should eat. And that's exactly what the WHO report is meant to do: help governments make population-wide recommendations.

What the WHO Study Means

Is processed meat really a public health threat? Well … yes. When you consider that eating 50 grams a day of processed meat — about two slices of ham or bacon — increases colon cancer risk by 18 percent. And, when you consider that many people worldwide eat many slices of ham and bacon, the numbers add up quickly. About 34,000 cancer deaths a year worldwide can be attributed to eating processed meat, and potentially even more to eating other red meat.

What the WHO Study Does Not Mean

None of this means you will get cancer if you eat a slice of pepperoni pizza, and you won't if you don't. Cancer is more complex than that. You could eat all the vegetables, exercise every day, never smoke a cigarette, have no family history of cancer, and still develop the disease. Harsh truth, but don't you want to improve your odds? Diet and lifestyle do matter. The American Institute for Cancer Research estimates that 33 percent of breast cancer cases (that's 76,500 people) in the United States could be avoided with lifestyle-related changes.

And, nutrition clearly plays a large role in obesity, which has been linked to about 10 different types of cancer and may soon surpass tobacco use as the number one modifiable contributor to cancer among Americans. The National Cancer Institute estimates obesity will lead to about 500,000 additional cases of cancer in the United States in the next 15 years.

So, should you stop eating red meat or processed meat? As a vegetarian and a firm believer in the many benefits of plant-based diets, you won't ever hear me say eating meat is a good practice. But, if you don't want to give it up entirely, no one, including the WHO, is saying you must.

Just. Have. Less.

So what's the advice? Moderation, folks. More beans, less beef. Achieve and maintain a healthy body weight. Exercise.

This is old news, though admittedly not a sweeping, sexy, or profitable statement. 

The post What the WHO Said — and Didn’t Say — about Meat and Cancer appeared first on HealthStylz.

As always, adapt as you like so it suits your own palate. 

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It’s easy to let winter exercise slide away like a sled down an icy slope. But the benefits of staying physically active, even when it’s cold out, are numerous: Exercise can improve mood, energy and sleep, boost immune function, and prevent holiday weight gain, among other good things.

Sometimes we just need inspiration. Here, six practical ideas on how to keep moving, even on the darkest, brrrrrrr-est days.

1. Get the gear.

I used to look at high-tech, fleece-lined running tights and turn up my nose. $130 for those? Same with special base layers, heat-enhancing fabrics, headlamps and ice cleats. Now, however, I ask myself if that money is better spent on the gear or a few dinners out, and the answer is clear. Invest in products that make outdoor activities not just tolerable, but enjoyable. It’s always more fun to run in cozy mittens…and quality glove liners underneath will help protect your fingers from frostbite.

2. Lunch running (or walking, biking).

The lunch workout is my savior. It’s typically the warmest part of the day, it’s light out, and it doesn’t require getting out of bed at 5 a.m. I know it’s not feasible for everyone or to do every day, but try to schedule in a long lunch break even once a week. A short walk is better than nothing. And if you have to work a little later to make up the time? Well, wouldn’t you rather be sitting at your desk when it’s dark out than when the sun is shining?

3. A little help from your friends.

You’ve heard it before, and you’re about to hear it again. Make an exercise date instead of (or before) your brunch date. Or meet for Pilates class instead of drinks after work. Not only is it more enjoyable to work out with a friend, you’re more accountable for showing up. Plus, if you’re outdoors, it’s safer to exercise after dark with a buddy.

4. The humble yoga mat.

It takes up minimal space, rolled up or rolled out. When the polar vortex hits and you don’t even want to leave your apartment, you can get a perfect full-body workout in your living room. Commit to learning a basic vinyasa practice with sun salutations, an Ashtanga sequence, or follow an online yoga class. Of course, you can go to a studio to take classes, too, on less extreme days, and if you miss summer-volume sweating, check out an occasional hot yoga class.

5. Be in the “after.”

Not very often, but sometimes, it’s better not to “be in the moment.” Case in point: You are struggling to pry yourself out of bed (or your desk chair, or your car) get to spin class. Don’t be there. Instead, think of how you'll feel after you’ve exercised. You know the feeling: energized, happier, accomplished, "good" tired. Call up how it feels to be in that place and use it to get out the door.

6. Plan an exercise-related getaway.

Consider making your seasonal or yearly vacation one where physical activity is the focus. Think as big or as small — as luxe or as simple — as you like and can afford. How about 10 days hiking in South America, a week surfing and swimming in Costa Rica, 5 days rock climbing in Tucson, or a weekend checking out the hottest barre classes in L.A. or Miami. You’ll re-invigorate and may even find a new activity to play with once you return home again.

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