08/30/2025
Blessed Sabbath!
God is Great! He creates everything we eat. Im marveled by the health benefits of his creations.
As I am getting ready for a family vacation in a cruise I pray they have an organic juice / smoothie section.
Celery - Health
Benefits
Celery is a nutrient-dense vegetable with a range of health benefits. Here are the main ones:
🌱 Nutritional Highlights
• Low calorie, high fiber: Good for weight management and digestive health.
• Rich in antioxidants: Contains flavonoids, vitamin C, beta carotene, and polyphenols that help reduce oxidative stress.
• Hydrating: About 95% water, making it excellent for hydration and skin support.
💓 Heart and Circulation
• Blood pressure support: Celery contains phthalides, which may relax blood vessel walls and improve blood flow.
• Cholesterol reduction: Some studies suggest celery may lower LDL cholesterol.
• Anti-inflammatory: Helps reduce chronic inflammation, a risk factor for heart disease.
🌿 Digestive and Detox Support
• High in fiber: Supports regular bowel movements and a healthy gut microbiome.
• Natural diuretic: Helps flush out excess sodium and water, reducing bloating and supporting kidney function.
• Alkalizing effect: May help balance acidity in the body.
🧠 & 🦴 Other Benefits
• Neuroprotective: Antioxidants in celery may help protect the brain from oxidative damage.
• Bone health: Provides vitamin K, which supports bone strength and blood clotting.
• Immune support: Vitamin C boosts immune defenses.
⚠️ Cautions:
• Some people are allergic to celery, which can cause severe reactions.
• Celery is naturally high in sodium compared to other vegetables, but usually not a concern unless consumed in very large amounts.
• Celery juice is popular, but eating whole celery gives more fiber and
a daily recommended amount for celery (sticks, juice, etc.) based on your wellness goals—like gut repair, heart health, or general anti-inflammatory support and nutritional balance support.
Let’s tailor celery intake to wellness goals. Since most people are focused on gut repair, heart health, and anti-inflammatory support, here are practical recommendations:
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🥬 Daily Recommended Amounts of Celery
1. General Health & Hydration
• 2–3 medium stalks/day (raw, in salads, or snacks).
• Provides hydration, fiber, and antioxidants without overwhelming your digestion.
2. Gut Repair & Microbiome Support
• 1–2 cups chopped celery (raw or lightly steamed) a few times per week.
• Pair with probiotic foods (like Visbiome, yogurt, sauerkraut) for synergistic gut healing.
• The fiber feeds beneficial gut bacteria and supports bowel regularity.
3. Heart Health / Blood Pressure
• 4 stalks daily (about 1 cup chopped) has been linked in small studies to modest blood pressure reductions.
• Celery phthalides help relax blood vessels. Best eaten raw or lightly steamed to preserve compounds.
4. Anti-Inflammatory & Detox
• Celery juice:
• 8–16 oz in the morning on an empty stomach is common in detox/anti-inflammatory protocols.
• Helps hydration and may flush excess sodium/water.
• But: juice has less fiber, so balance with whole celery during the day.
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⚖️ Best Practices
• Rotate with other veggies (cucumber, fennel, leafy greens) for a diverse gut microbiome.
• Organic when possible – celery is often on the “Dirty Dozen” list (high pesticide residue).
• If juicing, combine with lemon/ginger to reduce bitterness and boost anti-inflammatory benefits.
• Avoid excessive intake (over a quart of juice daily) → may lead to too much sodium or digestive upset.
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✨ For your a gut repair protocol (with Visbiome, diet, and supplements): I’d suggest 2–3 stalks daily plus 8 oz celery juice a few mornings per week, rotating with other green juices. That balances fiber for microbiome health and hydration/detox benefits without overdoing it.

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🥬 Weekly Celery Protocol
🌅 Morning Routine (Empty Stomach)
• 3x per week → 8 oz fresh celery juice (alone or with lemon/ginger).
• Other mornings → Start with warm water + lemon, then eat 2–3 raw celery stalks with breakfast or mid-morning.
🥗 Daily Integration
• Add 1–2 chopped stalks to salads, smoothies, or soups.
• Snack on celery with almond butter, hummus, or guacamole (supports satiety + gut health).
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📅 Day-by-Day Guide
Monday
• Morning: 8 oz celery juice
• Lunch: Salad with celery + cucumber + olive oil + lemon
• Evening: Lightly steamed celery in veggie stir-fry
Tuesday
• Morning: 2 raw stalks with breakfast smoothie (with flax or chia for prebiotics)
• Snack: Celery sticks + hummus
• Dinner: Fish + steamed broccoli + celery fennel slaw
Wednesday
• Morning: 8 oz celery juice
• Lunch: Celery + apple + walnut salad
• Snack: Celery + almond butter
Thursday
• Morning: 2 raw stalks before breakfast
• Lunch: Lentil soup with chopped celery
• Evening: Celery + cucumber detox water
Friday
• Morning: 8 oz celery juice
• Snack: Celery + guacamole
• Dinner: Grilled chicken + quinoa + roasted veggies with celery
Saturday
• Morning: 2–3 stalks raw with probiotic yogurt (pair with Visbiome later in day)
• Lunch: Tuna salad with celery + onions
• Evening: Celery-carrot stir fry
Sunday
• Morning: 8 oz celery juice
• Lunch: Green smoothie (celery + spinach + green apple + ginger)
• Dinner: Baked salmon + asparagus + celery salad
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✅ Key Notes
• Fiber balance → Whole stalks most days, juice 3–4x/week.
• Gut synergy → Pair with probiotics (Visbiome, yogurt, sauerkraut) and prebiotics (flax, chia, onions, garlic).
• Hydration → Celery + cucumber + lemon infused water on warm days.
• Rotation → Swap celery with fennel, parsley, or cucumber for diversity.
Celery & Kidney Support
Celery is traditionally used as a natural diuretic, meaning it helps the body release excess water and sodium through urine. This can support kidney health by:
• Flushing toxins & uric acid → may reduce kidney stone formation risk.
• Supporting blood pressure → less strain on kidneys.
• Anti-inflammatory effect → protects delicate kidney tissues.
• Hydration & electrolyte balance → helps maintain fluid stability.
⚠️ Caution: People with severe kidney disease or those on potassium-restricted diets should moderate celery intake, since it contains potassium. For healthy kidneys, it’s generally beneficial.
