I was recently watching the new movie Iron Man 3 and I couldn’t help but think about you and your iron levels. I know, sounds crazy… the rest of the Fitlife team think I’m crazy and obsessed (In a good way) but I wanted to look out for you so here it is! How to get more Iron from juicing…

 Juicing Iron Rich Foods

Iron is an essential mineral that is needed by the body. Iron is part of hemoglobin which is a protein that is responsible for carrying oxygen from the lungs and entire body. (1) When your body isn’t getting enough oxygen it can impair your brian function and decrease immune system capability.

Not having adequate iron levels can lead to anemia which has a vast array of symptoms ranging from fatigue shortness of breathe. (2)  Iron also helps our muscles store oxygen and also use it.  So it’s important to consume iron rich foods so that our bodies can function at optimal levels.

*If you are taking iron supplements make sure you talk to your physician about dosing. Iron overdose can be toxic.

Juicing is a great way to consume all your needed nutrients, vitamins and essential minerals like iron. Your body can easily absorb these amazing nutrients and benefit from them. Most of the clients I see often complain about being fatigued and having close to no energy. The first thing I offer is the Alpha Reset. Many people have experienced positive results by doing a simple 3 to 5 day juice fast.

Juicing an array of colorful fruits and vegetables can be helpful in fighting off fatigue and boost your immune system. Increasing iron absorption is important. Vitamin C increases the absorption of iron by the body. Below is a list of my favorite iron rich vegetables and some juice recipes. Try them out and let me know what you think.

 1. Kale

According to Organicauthority.com, kale has more iron than beef, per calorie. (3) Kale is also high in vitamin K, packed with antioxidants, high in vitamin A, high in vitamin C, and high in calcium.... So in every juice try to add some delicious kale.

Kale is also rich in vitamins and minerals like calcium, potassium, iron and have anticancer properties. This makes it perfect for juicing.

Kale is also rich in fiber and detoxifies your entire system. You should select kale that is fresh, dark green and tender.

2. Sweet Potatoes

Believe it or not you can definitely juice sweet potatoes and they contain iron.

Sweet potatoes also contain vitamin B6 which breaks down homocysteine. Homocysteine is a compound that damages blood vessels. Research suggests that people with heart attacks have high levels of homocysteine in their blood vessels.

Research has shown that vitamin B6 reduces the risk of heart disease. Sweet potatoes are also packed with potassium with control blood pressure and is rich in fiber which helps you filling full! When digested, sweet potatoes have a slow digestion rate due to the fiber and complex carbohydrates which in turn stabilizes an individuals insulin levels.

Choose sweet potatoes that are firm with no signs of decay. If you prefer sweeter tasting sweet potatoes than choose darker sweet potatoes.

Juice: 1 beet with green leaves, 1/2 medium sweet potato, 3 carrots

Juice beet first, then sweet potato, then carrots.

 3. Beets

Beets are another vegetable that contains iron. An interesting fact about beets is that they belong to the spinach, kale and chard family. The green ends on beets are packed with calcium, iron, vitamin A, and vitamin C.

It is important to choose beets with greens still intact. The beet itself should be firm and remember smaller beets are better for juicing.

People with psoriasis often have problems with their bowels and liver. A high fiber diet will absorb toxins in the gut and BEET JUICE is a great way to detoxify the liver. (4)

Juice: one beet with green leaves, four carrots, and 1/4 of a lemon

By the way, if you have not seen Iron Man 3 yet… go check it out, you will absolutely love it!

Remember, we’re in this together…

Drew

Are you ready to start juicing and getting healthy? Check out the Alpha Reset and get started today. 

Source:

1. http://www.cdc.gov/nutrition/everyone/basics/vitamins/iron.html
2. http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/iron-supplements?page=3
3. http://www.google.com/search?client=safari&rls=en&q=kale+and+iron&ie=UTF-8&oe=UTF-8
4. Prevention Magazine, Cherie Calbom, MS, certified nutritionist

If you’re ready to take the first step, begin your transformation by clicking the transformations below!

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Written By Rhonda Hardey

Kale is a dark green leafy nutritional powerhouse! It contains vitamin A, C, E, K as well as calcium, magnesium, B6, potassium, iron, omega 3 fatty acids and many more. It truly is one of the healthiest vegetables on earth! What are the best ways to consume kale? You can make kale juice, kale chips, steam kale, sauté kale or eat it raw in salads.

Here are 5 health benefits of Kale:

1. Anti-inflammatory

Omega 3 fatty acids are essential fatty acids. Essential fatty acids are not produced in your body therefore you need to get them from your diet. Research shows that omega-3 fatty acids reduce inflammation and lower the risk of chronic diseases such as heart disease, arthritis, and autoimmune disorders.

2. Cancer Prevention

Kale contains antioxidants including carotenoids and flavonoids. Antioxidants protect our cells from unstable molecules called free radicals. Antioxidants are associated with many of the anti-cancer health benefits. Kale has been shown to ward off breast, colon, ovarian, prostate and bladder cancer.

3. Lowers Cholesterol

Kale contains dietary fiber, which has been shown to help reduce cholesterol.  Fiber reduces the absorption of the bad “LDL” cholesterol into your bloodstream.  

4. Prevents Bone Loss

One cup of kale contains more than 90 mg of calcium. Studies have shown that calcium helps prevent osteoporosis, osteomalacia, and rickets. Vitamin D is required to absorb calcium so enjoy a delicious kale salad with salmon.

5. Reduces the Risk of Macular Degeneration

Kale is rich in lutein which is a carotenoid that protects against macular degeneration. Macular degeneration is the leading cause of vision loss in people over 60.

  By Rhonda Hardey

My name is Rhonda. I’m passionate about nutrition and preventative care. I provide nutrition counseling services and I'm earning a Master’s in Nursing with the goal of becoming a Nurse Practitioner.  I believe in taking a prevention focused and proactive approach to healthcare, rather than symptom focused and reactive. I’ve personally experienced the benefits of proper nutrition, exercise, and stress management in my own life. The most important thing in my life is my daughter, Taylor. Together we lead healthy, active lifestyles. I'm blessed to have such an amazing daughter!

If you’re ready to take the first and step and begin your transformation click the transformation below!

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Why Detoxify?

Toxic substances can be found everywhere - environmental toxins, chemicals in hair and skin products, toxins in our foods and even the water we drink can cause detrimental effects to the body.

That’s why it’s important to eat foods that nourish cells and provide vital antioxidants, vitamins and essential minerals. That’s why I love juicing fresh vegetables and fruits. When you juice your body is instantly getting all the nutrients in that juice (that’s why it’s important to juice organic produce). During the Alpha Reset you are providing your body what it needs - nutrients and rest. The amazing juice that you drink will help your body flush out toxins.

The best way to flush toxins out of the body (in my opinion) is to juice dark leafy vegetables, herbs, and superfoods!

Superfoods are just like the name entails foods that are super great for you. Foods that are high in antioxidant activity, high in phytonutrient content, and nutrient powerhouses that provide a vast amount of polyphenols, vitamins, and minerals.

Here are just some of the benefits of my favorite superfood juice recipe.

1. Wheatgrass

Wheat and barley grasses are classified as young cereal grasses. They have a dark green hue and as they grow the amount of chlorophyll decreases and the cellulose increases. Wheatgrass has concentrated amounts of vitamin A, C and E, iron, calcium, magnesium, and amino acids. (1)

Wheatgrass can be beneficial in promoting the production of hemoglobin. Hemoglobin is a chemical that is responsible for carrying oxygen. Adequate amounts of hemoglobin in the blood can help with improving blood sugar related disorders, improving healing of wounds and infections, and for helping prevent infections. Wheatgrass has anti-inflammatory properties that are beneficial for arthritis.

Other benefits of wheatgrass include prevention of gray hair, reduction of high blood pressure, and lowering cholesterol (remember not all cholesterol is bad, more on this in another post).

2. Kale

Kale is a great superfood. Packed with calcium, phosphorus, iron, rich in vitamins and minerals - this superfood is a must have ingredient in all my juice recipes.

Kale contains antioxidants like beta-carotene which helps to boost the body’s immune system. Due to it’s high antioxidant activity, free radicals are neutralize and molecules are prevented from oxidizing. According to Barone et al. (2002) one cup of cooked kale has 5.8 mg of beta-carotone.

Need calcium? Well look no further, according to Organicauthority.com, kale contains more calcium per calorie than milk and it’s easier to absorb. Calcium is important in preventing osteoporosis. Remember get some sun, vitamin D is a necessary component for absorbing calcium.

3. Lemons

Lemons are my absolute favorite. I add lemons to every juice! Start your day off with one cup of warm water and lemon juice.

Like cucumbers and parsley, lemon helps flush toxins out of the body, especially out of the liver. Lemons are also packed with vitamin C. Vitamin C helps boost the immune system thus helping the body fight off infections.

Lemons contain flavonoid with help improve blood flow and helps reduce inflammation. Many people think that since lemons are sour that they are acidic for the body but in actuality lemons help balance out your body’s pH level.

4. Celery

Celery is a functional food that is packed with flavonoid antioxidants, vitamin A, C, K niacin and riboflavin. Celery also has anti-inflammatory properties like apigenin.

Have you ever heard people say that celery is high in sodium? Well you might be surprised because even though celery does have natural sodium  which is a concern for people with high blood pressure - celery actually helps lower blood pressure due to a compound called phthalides. These compounds are believed to lower blood pressure by reducing the body's hormone levels that constrict blood vessels and therefore increase blood pressure (Barone et. al, 2002).

Check out my Superfood Juice Recipe and let me know how you like it

 Are you ready to start juicing and getting healthy? Check out the Alpha Reset and get started today. 

If you’re ready to take the first and step and begin your transformation click the transformation below!

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There are many nutritional and therapeutic benefits of using coconut oil.  Coconut oil  contains medium chain triglycerides (MCT's) which have antimicrobial effects and also helps with the absorption of nutrients. The body  breaks up MCT's better than long chain triglycerides (LCT's). Coconut oil contains 66% MCT's.

Tip: When you buy coconut oil make sure it's certified organic, has the percentage of MCT's on the label, is virgin coconut oil and that it has been cold pressed. 

Most of the amazing medicinal benefits of coconut oil comes from the ketones that MCT's produce.

Ketones are beneficial for protecting the heart, brain, kidneys, colon, pancreas, and other organs. MCT's are beneficial due to the fact that they are metabolized differently than other fats. Fats like LCT's that are ingested need bile from your gallbladder to be broken up and digested properly. However, MCT's go directly to your liver, which converts the coconut oil into ketones and eliminating the need for bile. Your body then uses the ketones as energy.

For more information on the benefits of coconut oil and MCT's click here. 

Now that you know the benefits of coconut oil and ketone bodies, try adding a teaspoon of coconut oil to your juices to increase the absorption of nutrients, antioxidants, vitamins and minerals.

Tip: You need about 2 tablespoons of coconut oil per day for the therapeutic effects. 

Here are my favorite juice recipes

Click here to get tips on starting a juice fast.

Ready to get healthy? Click here to download the Alpha Reset. Just check out some of the latest Alpha Reset Transformations 

Sources:

Healthy Ways Newsletter, Volume 8, No. 4, Fall, 2011, Piccadilly Books

Mary Newport, M.D., Alzheimer’s: What If There Was a Cure?

Beverly Teeter, Ph.D., “Coconut Oil Touted as Alzheimer’s Remedy”

“The Role of Insulin in Human Brain Glucose Metabolism, : doi: 10.2337/diabetes.51.12.3384; Diabetes, December 2002 Vol. 51 No. 12 3384-3390

Check with your physician before starting any new product, especially if your on medications or have any medical conditions. 

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Believe it or not, juicing can be fun! The side effects of juicing can be very satisfying - from the increase in energy to the healthy glow, juicing fresh vegetables is something that everyone has to try.

Like I said before, when you juice fresh organic vegetables your body instantly absorbs the nutrients, vitamins and minerals from the juice. This is because the insoluble fiber has been removed from the vegetables and only soluble fiber like pectin is left. Soluble fiber is amazing because it "grabs" on to LDL (bad) cholesterol and escorts it out of your body, thus decreasing your chances of plaque formation. Plaque formation in your arteries can lead to an increased risk of heart disease and stroke.

So it's important to get healthy and de-stress. One of the ways that you can change your health is by juicing. Start your journey by cutting out fast food and processed foods out of your daily consumption and start incorporating fresh vegetable juice. I recommend 2 to 3 juices per day. And remember juice at least 1 hour prior or after  eating any solid foods.

Here are my top 5 favorite green juices Be sure to let me know what you think!

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* I n g r e d i e n t s *
— 1 bunch Kale
— 4 Cups Spinach
— 1 Piece Mango
— 1 Pear
— 1 Cup Blueberries
— 2 Cups Distilled Water

*unpeeled if organic, peeled if inorganic

Make the breakfast drink that Dr. Oz swears by! This "green drink" is high in fiber, low-calorie and rich in vitamins.

Ingredients
2 cups spinach
2 cups cucumber
1 head of celery
1/2 inch or teaspoon ginger root
1 bunch parsley
2 apples
Juice of 1 lime
Juice of 1/2 lemon

The post SMOOTHIE RECIPE - SUPERFOOD GREEN DRINK - LOSE WEIGHT FAST - RAW FOOD appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

RECIPE

11 Heaven Smoothie

Almond Milk
Chard
Wheat Grass
Spinach
Kale
Apple
2 Kiwi
Pear
Mango
Spirlina
Chlorella
Parsley

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Recipe:

1 Lemon Juiced.  1/2 cucumber.  3 Kale.  2 handful spinach.  4 stalks of celery.  2 green apples.

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Ingredients:

1 Endive, 3 Kale leafs, 4 Beet Greens, Handful Cilantro, 1 Cucumber, Handful Dandelion Greens, Handful of Parsley, 4 Garlic Cloves, Dulse, Silica, Pink Salt

The post JUICE RECIPE - GREEN DRINK - WEIGHT LOSS RECIPES - SILICA - DULSE - KALE - ENDIVES appeared first on Fitlife.TV | Health Education | Fitness Education | Healthy Recipes.

Ingredients:  Asparagus, Grapefruit, Green Pears, Lime, Celery, Romaine, Kale, Green Cabbage, Cucumbers, Ginger, and Grapes.

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