National Celery Month

As with every month of the year, March also contains many things to celebrate and one of those celebrations is for celery.  Celery really?  Yes.  

You will be surprised about this versatile green vegetable.  Basically, celery is one of those vegetables that is easy to find and it is full of health benefits.

Let’s start with what good things you can get from a cup or a stalk or two of celery. It’s super low in calories at just 16. In addition, celery is also rich in fiber.  Low in calories and rich in fiber.  Wow.

Furthermore, celery is a great source of Vitamins A, C and K and Potassium along with Folate.  (Folate is good for red cell formation and healthy cell growth and function.)

You can eat it with some peanut butter to bump up the nutrition or you can blend it with a green leaf smoothie.

Versatile is really a great word for celery.  You can eat it raw, in a vegetable tray with hummus or tzatziki or cooked.  Do you like to make soups?  Celery is a perfect addition.  

Likewise, you can add celery to a stir fry, a slow cooker pot roast or even a tunafish sandwich.  

Where do you think celery is grown in the US?  Most of the plants are grown in California, Florida and Michigan, (yes Michigan!).  

When buying celery you should look for tightly packed stalks.  Be sure to check that the stalks are crisp and snap off easily.  In addition, the leaves should not be wilted.

Celery is best if stored in a drawer in your refrigerator and wrapped in tin foil.  You have two weeks to use it if properly stored.  You can also freeze celery in a tight freezer bag.  If frozen it’s probably best to use it in a dish you are cooking rather than eat it raw.

Private Home Health Care loves to eat celery.  It’s easy to find, inexpensive and full of health benefits!

Iditarod Trail Sled Dog Race 2023

This past Saturday kicked off the Iditarod Sled Dog Race.  This has happened on the first Saturday in March since the first official start in 1973.

The trek is in Alaska and it spans 1,000 miles.  The kick off is in Anchorage then the race officially starts in Willow Lake and ends in Nome, Alaska.

The actual course can vary from year to year but it crosses two mountain ranges, travels along the Yukon River and traverses frozen waterways.  The weather is harsh and cold.

The land was actually first cleared in 1908 and marked by the Alaska Road Commission in 1911-1912.  When sled dog teams first started the main focus traveling through harsh arctic weather conditions was for communication and transportation.

The competition of the Iditarod Sled Dog Race has attracted many participants and a lot of visibility over the years.

The race has both men and women competing.  These men and women have been anywhere between 18 years old and 86 years old.  

The sled dog team consists of the driver called a musher and between 12 and 16 dogs. The sled dogs are not just any dog of course.  The dogs have a “natural fur” that can protect them. 

According to the American Kennel Club the dogs used are Samoyed, Alaskan Malamutes, Siberian Huskies and Chinook.  There is a lot of training and nutrition that go into these dogs in preparation.

In general, the race on average usually has about 63 teams.  This 2023 race is the smallest so far with a total of 33 teams.  There are nine rookie mushers and last year’s champion, Brent Sass among those teams.

It is a grueling journey but exciting and challenging.  The winner earns around $50,000.  The field is a bit smaller this year due to inflation and the rising cost of dog food among the factors. 

It happens once a year and it’s truly amazing what these mushers and dogs accomplish.   

Here is one place where you can follow the race:  alaskapublic.org/Iditarod!

National Kidney Month

One of the National days in March is on the kidneys.  The purpose of setting the day is to remind you to have your kidneys checked out by a medical professional.  

Those bean-shaped organs that sit in the lower back area of your abdomen are each about the size of a fist.  They are part of your urinary tract.

The kidneys main jobs are to clean toxins and waste out of your blood. They filter about a half of a cup of blood every minute.

Other important functions include: controlling the acid-ph balance of your blood and making glucose (sugar) if your blood doesn’t have enough. 

Kidneys also produce a protein that increases blood pressure and produces hormones that help with your calcium and with making red blood cells.

Your kidneys actually do quite a bit of work!

There are ways you can keep your kidneys healthy.  Check these out and see if there are any changes you should make.

• Drink water.  On average, men should drink about 3 liters a day (about 13 cups) and women should drink about 2 liters a day (9 cups).
• Quit smoking. You also stop using tobacco products.
• Watching your salt intake is important. Foods contain sodium so monitor labels.
• Keep a healthy weight. This has been said before and is key to keeping many areas of your body fit.
• Monitor your blood pressure.  High blood pressure can cause damage to your kidneys.

Private Home Health Care knows that you can live with one kidney and that’s great news.  We also know that it’s important to raise awareness on how to keep your kidneys well.

#NationalKidneyMonth

National Nutrition Month

National Nutrition Month is an annual campaign started in 1973 by the Academy of Nutrition and Dietetics. (Also known as “The Academy”) Celebrated in March, this time is meant to stress the importance of a balanced diet and exercise. This month gives us an opportunity to reflect inward and make tangible changes to our diets or workout regimens. “The Academy” is the largest organization of food and nutritional professionals. Their main focus is to accelerate improvements in global health and well-being through food and nutrition. There are many factors involved in keeping a healthy lifestyle.

The Academy of Nutrition and Dietetics

The Academy of Nutrition and Dietetics, also known as “The Academy”, promotes the transformative powers of healthy food choices. To celebrate the 50^th anniversary of this day This year’s theme is “Fuel for the Future.” Eating with sustainability in mind is a tasty way to nourish ourselves while protecting environment. The Academy encourages using a registered dietitian to develop and stick with a healthy eating plan. Additionally, making exercise an integral part of our lives is important. Try a new activity like Zumba, swimming, or spinning to keep workouts fresh and exciting. Furthermore, they offer information on nutritious eating and health, from meal planning and prep to choices. This information can help prevent or manage health conditions and more. Check out the National Nutrition Month® (eatright.org) for additional information.

Juice Plus+

The Juice Plus+ is a health and wellness company that is pioneering the way to healthy lifestyle. The company’s mission is to inspire and enable healthy change that impacts lives and communities. Simple dietary changes, like taking Juice Plus+, lead to positive health habits that easily become part of your routine. You can check out their website at, Fruit & Vegetable Nutrition for a Healthy Lifestyle | Juice Plus+. In addition, the site provides helpful tips to leading a healthy lifestyle.

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Positive Reinforcement: World Compliment Day

World Compliment Day, celebrated March 1, addresses the basic human need for recognition and appreciation. On this occasion, the hope is to spread joy through simple verbal affirmations of appreciation and positive reinforcement. Receiving recognition feels amazing. Likewise, giving recognition is just as enjoyable. Furthermore, watching someone’s face light up after offering them a nice compliment is a full-on win-win. Compliments and praise for a job well done can have a major impact on the productivity and positivity in the workplace.

Sharing A Compliment

A compliment is an expression of praise, congratulations, encouragement, or respect. Giving a compliment is easy. It costs no money. There is no preparation needed. Yet, a genuine and sincere offering of praise can have an enormous impact on a person. Whether you are applauding their work, showing appreciation or admiring their outfit, you can make someone’s day. This day is a reminder to vocalize your positive thoughts. In addition, extending a compliment will not only make the receiver feel good, but the person giving it as well.

Positive Reinforcement in the Workplace

Studies have shown that positive reinforcement works better than pay increases when it comes to a person’s motivation and productivity. Generating an atmosphere of positivity helps getting the creative juices flowing. Additionally, complimenting employees results in a happier and more creative workplace. When a boss is acknowledging someone for a job well done, they will feel as though their hard work is worthwhile. Expressing praise and gratitude is particularly important for keeping up morale. Gratitude makes people feel valued.

Mark Twain’s Take on Compliments

Mark Twain once said, “I can live for two months on a good compliment.” Twain’s quote expresses the positive impact that offering appreciation goes to the person receiving it. The reason being that a sincere personal compliment cost nothing. Yet, has the potential to make an enormous impact. You can take a further look into what this day is all about by visiting their website at, World Compliment Day.

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National Peanut Butter Lover’s Day

Peanut butter is popular in our United States.  Basically, there is peanut butter in 9 out of 10 households.

Peanut butter is a delicious and healthy food for most of us.  If you are one of the estimated 6.1 million people with a peanut allergy you of course have to find other healthy alternatives.*

You will find that peanut butter has good nutrients for our bodies.  These include Vitamin E, Niacin (B3), Manganese, Vitamin B6 and Magnesium.

Additionally, if you are looking for protein, peanut butter is a good source.  It also contains both soluble and insoluble fiber good for our digestion.

There are actually four types of peanuts that are used to make peanut butter.

• Runners – 85% of peanut butter is made by these plentiful nuts
• Virginia – the largest kernels.  Sold also for eating peanuts out of hand from the shell
• Spanish – smaller kernels and very good for use in candy
• Valencia – very sweet, often boiled and the best to make natural peanut butter

Peanut butter and jelly sandwiches are not the only way to enjoy it.  As you can see, you can find many recipes for adding peanut butter to your diet.

• Try eating an apple with peanut butter
• Add chocolate protein powder and peanut butter to almond milk and make a protein shake
• Don’t chocolate and peanut butter energy balls sound good (no cooking involved)
• Toast a slice of whole wheat bread and add some peanut butter and bananas

When you shop be sure to check labels.  Some peanut butter can be high in sodium and other additives.  You want to try and buy the best to get good health benefits.  

Eating peanut butter in moderation is important too.  Peanut butter can be high in calories and likewise in fat so keep a balance with other foods.

Private Home Health Care loves peanut butter and the healthy nutrients we get.  We try different kinds including naturally made peanut butters.  We hope you find what is best for you.

*2018-2019 data from FoodAllergy.org

A Plant-based Diet

On this next to last day of February and the end of National Heart Month, we’d like to share information on plant-based diets.

Yesterday I attended a gathering with the focus on a healthy heart..  There were a small group of women.  We ate and watched a video that was actually fascinating.

The video had different doctors speaking.  A couple had had issues with their heart, one at the early age of 44.

What was fascinating was the findings that these doctors had which changed their lives.  One opted not to have heart surgery.  Another chose to change their lifestyle to avoid a life-threatening heart disease.

What both these doctors found is that with a plant-based diet their heart disease was reversed.  Yes, unbelievable as that sounds it was reversed.

You are probably just as amazed as I was during our meeting.  The fact that if you change your diet and focus on eating plants, you can change signs of heart disease.  Heart disease is the number one killer.

You might feel a bit overwhelmed thinking about this and that is to be understood.  To be plant-based means avoiding eating meats, fish, and dairy including yogurt, cheese and eggs. 

Ouch, you say?  Yes, based on the eating that most of us were raised on.  The good news is that there are great resources available to help you investigate or to get started if you’d like to change.

There is a doctor who is well-versed in plant diets and who was on yesterday’s video.  His name is Dr Caldwell B. Esselstyn.  He has written books and he has a website http://www.dresselstyn.com/site/.

Private Home Health Care realizes that this would be a big change for many of us.  We also know that the health benefits are tremendous.  Try to learn more.

Some tips to get started:

1. Try eating one meal a day with meat.  You can skip meat totally one day too.
2. Substitute animal food with tofu, beans and grains.
3. Have some fruit for dessert.
4. Eat fruit, nuts or veggies and hummus for snacks

#NationalHeartMonth

National Library Lover’s Month

February is also National Library Lover’s Month.  You can find a library in just about every community in the United States.  They are big and small.  They have different offerings but they are all free to the public.

Think about what a gift it is for you  to be able to choose a book and then take it home to read for no cost.  The topics are endless.  You could read a mystery, a romance novel, a biography, a book of poems or a how-to book.  It’s whatever you want.

How did libraries come about, you ask?  The answers are a bit contested but the first free public libraries appear to be opened in the 1800’s.  

The first was opened in Peterborough, NH in 1833. Then Harvard with the claim of creating the first library card catalog in 1840.

Also in 1840, the University of South Carolina had a library that was the first free-standing building from other academic buildings.  As a matter of fact, this is considered the oldest continually operated library in the US.

The Boston Public Library is the  last contender.  It’s claim to fame is the first free library in a large municipality.  This was in the year 1848.

As you can see libraries have been around for a long time.  Over the years you can get more than just books from a library.  You’ll find digital resources, movies and music to access.  

If you have children, the children’s portion of the library offers story hours, get togethers and activities.  If you are into geneaology you can find family and community information as well.

Many libraries also offer meeting spaces for different community organizations.  Artists often showcase displays. A couple of times a year there might be a book sale.  You might be able to find that special book that you can read over and over. 

Private Home Health Care loves books and we hope that you do too.  A good book can give you a mini vacation or expand your thinking.  You might even find an interesting library to visit.  The possibilities are endless.

#NationalLibraryLoversMnth

Lent and Ash Wednesday

For the billions of Christians around the world, today marks the beginning of the Lenten Season.

Lent begins a 40 day spiritual preparation of prayer, fasting and almsgiving before Easter.  It is a time for reflection and connection for people of the Christian faith.

Christianity remains the world’s largest religious group.  

In 2019 the Gordon-Conwell Theological Seminary estimated the total number of Christians to be at 2.5 billion worldwide.  In 2023, the estimate is between 2.38 and 2.5 billion.

If you identify as a Roman Catholic, Protestant, Evangelical or Orthodox Anglican then you are a Christian.

In 2010 the Pew Research Center listed the top three countries with the largest number of Christians to be:

• United States
• Brazil
• Mexico

Today in 2023 based on data from the World Population Review this information has not changed.

Christians around the world attend Ash Wednesday services today.  Ashes are made from the previous year’s palms. 

The services act as a solemn reminder of our human mortality and the need for reconciliation with God.   As a Christian you may choose to fast with only one full meal and abstaining from meat.  

Private Home Health Care wishes a prayerful and faith-filled Lenten season for all of our fellow Christians in the world. 

Health Benefits & Fun: Golfing

In February of 1888, John Reid, “Father of American Golf”, demonstrates the game of golf in Yonkers, NY. That is documented as the first-time golf was played in the United States. The sport has come a very long way in the last 135 years to become the game we know now. Since the emergence of Tiger Woods in the early 1990’s the game of golf has been growing exponentially. Besides being fun to play and watch, golf brings many health benefits as well. Enjoying a beautiful morning on a golf course will impact your health in more ways than you may think.

The Game of Golf

While the modern game of golf originated in 15th century Scotland, the game’s ancient origins are unclear and much debated. Nevertheless, John Reid brought the game to the United States, and the rest is history. Moreover, the United States is home to over 40% of the worlds golf courses. Recently, the emergence of the LIV tour has increased the money that golfers are making and bringing in a new audience to the game. With the growing audience, more sponsorships have made professional golf a much more lucrative sport, with top golfers earning up to $30,000,000 in winnings a year. For example, when Tiger Woods won the U.S. Open, one of golf’s four major tournaments, he won $800,000. In Contrast, last year’s winner, Matthew Fitzpatrick took home $3,150,000. The golfer to earn the most prize money last year, was Dustin Johnson, winning $36 million. The increased popularity of the game has brought in major sponsors, who are investing a lot of money in the game.

Health Benefits of golf

The most obvious health benefit of playing golf is the exercise. Furthermore, golf can have a positive impact on your health in many other ways. In terms of your physical health, walking around the golf course helps keep you improve muscle tone and endurance. Obviously, that burns body fat. Equally important, there are mental health benefits as well. Playing a round helps reduce stress, both from the workout and pleasure of being outdoors. Golf can help individuals improve their confidence, self-esteem and anxiety levels. Lastly, those who routinely play golf will spend more time with friends while playing, meet new people and have an increased sense of community. Golf Digest wrote a story about the mental health benefits associated with golfing that can be seen here, 5 mental health benefits you get from golf | Instruction | Golf Digest.

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