What’s Up Doc? Carrots


September, 2014, LWC DeRoos Drumbeat

What’s Up Doc?   

Bugs Bunny’s Carrot that’s what! 

Carrots are the second most popular type of vegetable after potatoes, and are one of the most widely used and enjoyed vegetables in the world, partly because they grow relatively easily and are very versatile in a number of dishes and cultural cuisines.  In central Asian and Middle Eastern countries, but they were viewed as more of a medicinal herb than a food.  The average American eats only one cup a week.

Early carrots (some believe they may even date back to early Egypt) were not orange. Instead, they came in a variety of colors like purple, white, red, yellow and black. The orange carrots known and loved today are the result of cross breeding red and yellow carrots, which was done back in the 16th century.  Choose carrots with the deepest, darkest orange color as they contain the highest levels of beta-carotene (the deep rich yellow, red, orange, and purple colors in fruits and vegetables).  The name beta-carotene is derived from the Latin name for ‘carrot’.  The word “carrot” has its origins in the Greek word “karoton,”

The History

Bugs bunny’s favorite food became associated with strong eyesight during World War II when the British Royal Air Force managed to gun down German aircrafts even at nights. The air force fabricated a story of how their skilled fighter pilot John “Cats’ eyes” Cunningham attributed his excellent night vision due to a carrot-enriched diet.  Although there is certainly some truth to the war propaganda regarding night vision, beta-carotene is found in much higher concentrations in leafy greens such as spinach.  Even though it started as a myth, having carrots do help in maintaining healthy eyes.

Here are the TOP 8 nutritional benefits of Carrots:  A 113%, Biotin 20%, K 18%, Fiber 14%, Molybdenum 14%, Potassium 11%,
Vitamin C 10%, Vitamin B6 10%.

  1. Improved Vision Vitamin A is very important for healthy eyes and is essential for the maintenance of visual function protecting against macular degeneration and senile cataracts, including protection against macular degeneration and senile cataracts.  The only carotenoids found inside the retina of the human eye are the xanthophylls (lutein and zeaxanthin)(pigments yellow, orange, and red).  Nature’s Pharmacy has a way of showing you it’s benefits through its foods.  A slice of carrot looks like a human eye.
  2. Anti-inflammatory Carrots are rich in vitamin A and beta-carotene, both of which are believed to fight inflammation. Vitamin A being fat soluble needs a fat to help absorb its benefits in the blood.  As little as 3-5 g of fat appears sufficient to ensure absorption.
  3. Anti-aging: The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the aging of cells.
  4. Healthy Glowing Skin (from the inside out)
    Vitamin A protects the skin from sun damage. Deficiencies of Vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, uneven skin tone.
  5. Healthy Skin: Increases blood in your scalp and increasing hair growth. necessary to build healthy fats in the skin to keep it supple and moist. Lactating mother’s consuming high biotin foods reduced symptoms of cradle cap in nursing infants.
  6. Bone Density for proper blood clotting. One of the proteins found in bone, especially linked to our bone mineral density (BMD) Vitamin K helps our body keep Potassium process in check.
  7. Fiber (soluble): soluble fiber ~ is soft and sticky, and absorbs water to form a gel-like substance inside the digestive system.Flushing out the toxins
    1. It cleans out the colon, by helping it pass smoothly through the digestive tract.  Cleansing the body, Vitamin A assists the liver in flushing out the toxins from the body. 
    2. It produces a hormone called glucagon to reduce blood sugar levels. 
    3. Reducing cholesterol levels because of the soluble fibers bind with bile acids.
  8. Molybdenum It is a unique part of the protein in our food, providing oxygen-based energy production offering detoxify unwanted contaminants.
    • essential for antioxidant protection 
    • plays a unique role in the structure of our connective tissue.
  9. Blood Sugar Regulation Biotin Bplays a major role in your blood glucose production, keeping your blood sugar at healthy levels.  Involved in the breakdown of carbohydrates and regulation of the amount of insulin and glucose that is being used and metabolized, helping those with Diabetes.
  10. Potassium an electrolyte is a mineral required to help conduct nerve impulses, regulate the rhythm of the heart and control muscle contraction. 
    • It also plays a part in maintaining bone health and fluid balance. 
    • Prevent Stroke – It is recognized as a means to prevent stroke by 2/3 and hypertension. The beta carotene in the carrots is what provides this protection. their antioxidant activity. Carotene prevents cholesterol from becoming toxic and being able to form plaque and clots in the arteries promoting good circulation. 
    • It supports healthy blood pressure by relaxing the blood vessels, allowing more blood, nutrients, oxygen to flow to the vital brain areas stimulating neural activity and increasing cognitive function as well as muscle functions as in cardiovascular health and various heart diseases.  
    • It is necessary for maintaining optimal fluid balance levels inside and outside the cell and for the contraction of heart muscles.
    • Bone strength – bone cells in charge of bone demineralization—they help take minerals out of the bone and make them available for other body functions.
    • Helps arthritis, sore back muscles, rheumatism or sprains and bruises.
    • Type-2 diabetes Potassium stimulates the production of insulin.
    • many types of cancers 
  11. Vitamin C Boosts immunity, stimulating the activity of White blood cells (WBCs), also called leukocytes or leucocytes, are the cells of the immune system that are involved in protecting the body against both infectious disease and foreign invaders.
    Vitamin C Boosts immunity.  Vitamin C is also essential for the maximum absorption of iron in the body.
  12. Brain Health Vitamin C is necessary to make certain neurotransmitters. These neurotransmitters are the signals that carry thoughts, feelings, and commands around our brains and throughout our nervous system like to produce serotonin, a hormone that plays a critical role in wide variety of body systems, including the nervous system, endocrine system, immune system, and digestive system.  Our moods, daily bodily rhythms (including sleep-wake cycles), and experiences of stress and pain depend on serotonin.
  13. Promotes a healthy metabolism, neurological brain health, mood enhancer.
  14. Vitamin B6 and magnesium together help in reducing anxiety, especially in women who suffer from anxiety during the pre-menstrual periods.
  15. Cancer Prevention Carotenoid antioxidant power that helps reduce free radicals in the body. Carrots contain phytonutrients called polyacetylenes and other components that inhibit cancer growth.  Lowers risk in colon and prostate cancers, has been seen from researchers in lung, breast, and colon.
  16. A Powerful Antiseptic Vitamin C, Water-soluble antioxidant, helps the body develop resistance to infections. 
  17. Prevent Heart Disease beta and alpha-carotene (orange-red pigments) and lutein (deep yellow pigment), which are antioxidants that fight cholesterol and also help reduce the risk of a heart attack.  Reducing cholesterol levels because the soluble fibers in carrots binding with bile acids.  Jump over to the benefits of orange colored foods and yellow colored foods.  alpha and beta-carotene into vitamin A for the maintenance of healthy skin and bones, good vision, and a robust immune system.
  18. Healthy Teeth and Gums Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or tooth paste.  Carrots stimulate gums, triggers a lot of saliva, which being alkaline, balances out the acid forming and cavity forming bacteria.  The minerals in carrots prevent tooth damage.


  • Avoiding storing them near apples, pears or potatoes, as the ethylene gas they release may turn your carrots bitter.
  • Remove green tops prior to storing them in the fridge.  They will cause the carrot to wilt faster.  But don’t throw them away.



Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within. 

You cannot buy it in a bottle.

The Beetroot

dbba655e5d5c7e1266e4a543d6794584July, 2014, LWC DeRoos Drumbeat

The Beetroot 

This rugged, grungy-looking root is a beautiful crimson power food.  It is packed with vitamins A, B1, B2, B6 and C, choline, folic acid, iodine, manganese, organic sodium, potassium, iron, calcium, copper and phosphorus.  Just like Popeye’s spinach power food, beets are the red spinach.

Beets are one of the best sources of both folate and betaine. These two nutrients work together to lower levels of homocysteine in your blood reducing the inflammation that can damage your arteries and increase your risk of heart disease.

Beet leaves and stems are also packed with vitamins, minerals, and antioxidants preventing oxidation and cell damage.

Beets prevent oxidation of LDL and protect the heart against heart attack and stroke.  “Look and feel younger!” “Reverse the aging process!” “Boost your energy!”

Beets have an abundant supply of folic acid which plays an important role in fetal development. It is required for the formation of the spinal cord and protects the child from congenital disorders.

Beets have mineral silica to absorb calcium efficiently to help you prevent conditions like osteoporosis.  (Drink one glass of beet juice a day)

Beets are a great food for diabetics because it breaks down sugar at a slow rate preventing rapid increase in blood glucose levels.

Beets are loaded with iron, a mineral that is important for the formation of hemoglobin that transports oxygen to various parts of the body. With regular intake of beets, you can easily treat as well as prevent iron deficiency anemia.

Beets are the natural Viagra releasing nitric oxide into the body, increasing blood flow. It also has boron, a mineral that is important for the production of the male hormone testosterone.

Beets have rich stores of soluble fibre, acting as a natural laxative. It sweeps the colon and helps regulation of bowel movements.  A Howard University study shows a reduced tumor growth rate by 12.5 percent in breast cancer and helps prostate cancer patients.

Beets boost signal transmission from the brain to different parts of the body. A study carried out by the University of Exeter, UK, showed that drinking beet juice could help proper functioning of the brain and beat the onset of dementia.

Eat them fresh and raw, not from a jar. Heating beets actually decreases their antioxidant power. Antioxidants are nutrients (vitamins and minerals) as well as enzymes (proteins in your body that assist in chemical reactions).


For a simple single-serving salad, wash and peel one beet, and then grate it on the widest blade of a box grater. Toss with 1 tablespoon of olive oil and the juice of half a lemon.  (I like mixing carrots and beets grated and putting in raisins, 1T. Vegenaise/Mayo as a variation.)

Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within. 

You cannot buy it in a bottle.

Red Sweet Bell Pepper

June, 2014 DeRoos Drumbeat

What is higher in Vitamin C than an orange

603302_331432353655500_1295460483_nSweet Bell Peppers

the Christmas ornaments of the vegetable world.

A partial list of health benefits:

1. Red Bell Peppers are high in Vitamin C.  C is anti-oxidant and anti-inflammatory. The riper it is the more vitamin C.  Note: Heat destroys vitamin C.

Vitamin C in it helps in the formation of collagen, which is a structural fiber that is needed by the body to hold everything together.

2. Red Bell Peppers are high in Vitamin A.  A is anti-oxidant, anti-infection for front line barriers (eyes, skin, nose, throat, lungs) against infection, cataract prevention.

3Red Bell Peppers are high in Vitamin B6.  B6  promotes a healthy metabolism, neurological brain health, mood enhancer.

4. Red Bell Peppers are high in Folate.  Folate serves as anemia prevention, supports cell production, nerve function, helps prevent Alzheimer’s.

5. Red Bell Peppers contains an enzyme sulfur.  This enzyme sulfur is an enzyme that serves as a basis for anti-cancer conditions.

Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within.

You cannot buy it in a bottle.

Go Bananas!

April, 2014 DeRoos Drumbeat


If you think bananas are just for monkeys, think again.

1.  Improve your mood and reduce PMS symptoms by eating a banana, which regulates blood sugar and produces stress-relieving relaxation. Bananas help overcome depression due to high levels of tryptophan, which is converted into serotonin – the happy-mood brain neurotransmitter.  The banana’s shape does kind of smile at you doesn’t it? Bananas are a rich source of both vitamin B-6 in serotonin, which helps keep the mood stable and bright, which also help your brain make these important neuro-chemicals.                                                                                

2.  Eat two bananas before a strenuous workout for a powerful energy punch while sustaining your blood sugar.

3.  Protect against muscle cramps during workouts and nighttime leg cramps by eating a banana.

4.  Counteract calcium loss during urination and build strong bones by supplementing with a banana.

5.  High in potassium and low in salt, bananas are officially recognized by the FDA as being able to lower blood pressure and protect against heart attack and stroke.

6.  Rich in pectin, bananas aid digestion and gently chelate toxins and heavy metals from the body.

7.  Bananas act as a prebiotic, stimulating the growth of friendly bacteria in the bowel.

8.  They also produce digestive enzymes to assist in absorbing nutrients.

9.  Magnesium is beneficial for improving your brain function because it is a mineral that helps facilitate the electrical activity between the nerve cells in your brain and needs to offset stress.  It also helps the brain dispose of the waste byproduct of protein metabolism, ammonia. By reducing the brain’s ammonia levels, magnesium improves your ability to focus, according to The Franklin Institute.  It converts dietary fatty acids into DHA, a substance found within brain cell membranes.

10.  Fiber in Bananas helps to stabilize overall health and ensure that the digestive system is functioning smoothly.


  1. https://www.livestrong.com/article/91156-bananas-brain/
  2. http://healthyeating.sfgate.com/bananas-brain-food-3892.html

Going bananas doesn’t sound all that bad after all.

Promoting a lifestyle of preventative care!

WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.


  • Servings: 1 Jar
  • Difficulty: easy
  • Print

Credit: Fablunch

3 Nutella Recipes

Nutella With Maple Syrup
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • ¼ cup maple syrup (agave or coconut nectar also work)
  • water (I usually use about ¼ cup)
Nutella With Dates
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • 12 dates
  • water (I usually use ⅔-1cup)
Nutella With Coconut Sugar
  • 1 cup hazelnuts
  • 1½ tbsp cacao/cocoa powder
  • ¼ cup + 2 tbsp of coconut sugar
  • ½ tsp vanilla (optional)
  • pinch of salt (optional)

I would like to hear from you.

Choose the one that sounds the best to you by placing your vote to the right and leave a note sounds good.

Or if you have tried all three, please place your vote for your favorite recipe: Maple Syrup, Dates, or Coconut Sugar.

Raw Strawberry Banana Mousse Pie

  • Servings: 9
  • Difficulty: easy
  • Print

Author:  Evita Ochel (http://www.evitaochel.com)

Tools:  Food Processor, 9 inch pie plate or 8 x 8 glass square dish,

  • 1-1 1/2 cup of soaked almonds
  • 8 -12 Pitted Medjool Dates
  • 1 tsp. Vanilla (Real Vanilla Bean or Simply Organic)
  • 1 # or 24 Organic Strawberries (Strawberries are on the dirty dozen list for pesticides)
  • reserve a few for the top decoration
  • 1 Fully ripe Banana
  • 4-5 Tbsp. Coconut Butter (Nutiva’s or Artisanas)

Mix almonds, Medjool Dates (or 1 cup raisins), 1 tsp. vanilla till sticky ball crust.  Press into pie dish.

Mix strawberries, banana, and coconut butter until uniform enough.

Pour into pie dish.  Chill.  (1 hour in freezer or refrigerate

Healthytarian Recipe video

Vinaigrette dressing and a dessert

In our LWC April 2016 DeRoos Drumbeat we focussed on Strawberries as our Nutrition Nugget.

One question raised was, “What is a serving size?”  According to the World’s Healthiest Foods (whfoods) site, the CDC approach provides the example of strawberries and explains that 8 large strawberries count as 1 cup. If all fruit for the day were to be obtained from strawberries, the CDC recommendation would translate into 12-20 strawberries for the day as a way of meeting a requirement for 1.5-2.5 cups of fruit.

Whfoods recommends that you set your fruit goals higher than these CDC amounts. Based on the scientific research, they believe it’s going to take closer to 3 fruit servings per day to provide you with optimum health benefits. With respect to berries in particular, we recommend that you include berries at least 3-4 times per week within your fruit servings

1 serving of strawberries (about eight large) = 1 cup of strawberry halves.

Below are two recipes:  a vinaigrette dressing and a dessert.  If you try them and like them, vote for one or both.


  • 1 1/2 tbsp Basil, fresh leaves
  • 1 tbsp Chives, fresh
  • 1 Garlic clove, small
  • 1 1/2 tbsp Italian (flat leaf) parsley, fresh leaves
  • 1 lb Strawberries, fresh


  • 2 tbsp Lemon juice, fresh

Baking & Spices

  • 1 tsp Black pepper, freshly ground
  • 1/2 tsp Sea salt

Oils & Vinegars

  • 2 1/2 tbsp Rice vinegar