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Did you know there are many different varieties of kale used in Irvine, CA? That ornamental kale you see in planters and on salad bars are different varieties than the ones you eat, but still edible. Even within the edible varieties, there are huge differences in flavor and appearance. For instance, red kale tastes milder than curly kale, and they both look and taste different than walking stick kale. What do they all have in common? It’s the health benefits of kale.

Add kale to your salads to boost flavor and nutrients.

This versatile veggie can be cooked or eaten raw. It’s becoming more and more popular in salads, especially when you consider how many more nutrients it offers compared to other leafy greens, like iceberg lettuce. It had a high amount of vitamin K, C, A and a large amount of copper and manganese. It also contains vitamins B1, B2, B3, B6 and E, folate, calcium, copper, potassium, iron, magnesium, phosphorous and Omega3 fatty acids. Kale is one of the most nutrient packed plants you can find.

Fill up on kale salad if you want to lose weight and stay healthy.

Kale is a low calorie option that tastes amazing. Create a big salad with kale, dried cranberries, pumpkin seeds and a vinaigrette dressing. It’s delicious and filling, but extremely low in calories. It offers plenty of protein and fiber, which is important for weight loss. You can use it as a side dish, too. The green you see in the Zuppa Toscana at the Olive Garden is kale. You can sauté kale with mushrooms and tomatoes as a side dish. There are many ways to include it in your diet to help you blast off the pounds, while enjoying every minute of eating.

There’s no better time than now to boost your immune system.

Kale is filled with potent antioxidants in the form of beta carotene and vitamin C. It also has flavonoids and polyphenols that help your immune system. These antioxidants help protect your cells from oxidative damage that can lead to aging, serious conditions and even death. The flavonoids in kale, kaempferol and quercetin offer anti-inflammatory, anti-viral, anti-depressant and anti-cancer benefits.

• Eating kale also helps you lower your blood pressure and protect your heart. It also has bile acid sequestrants that lower cholesterol levels.
• Kale reduces the potential for Alzheimer’s and dementia by providing nutrients that slow mental decline as you age.
• Kale contains high amounts of vitamin K and goitrogen that increase the blood clotting ability of the blood. If you’re on blood thinners or have hypothyroidism, always check with your health care professional before including kale in your diet.
• Spinach is almost as laden with nutrients as kale, including high amounts of calcium. However, spinach is also high in oxalate, while kale isn’t. Oxalate not only prevents absorption of calcium and other nutrients and may cause kidney stones.

For more information, contact us today at Next Level Fitness

There are a lot of foods that are high in iron, such as shellfish, liver and other organ meats, beef, turkey and fish. That’s normally where many people get iron in their diet. What about a vegetarian? What foods should they eat to get their daily supply of iron? Iron is important for the body. It is necessary in the blood to carry oxygen throughout the body. A deficiency leads to anemia and fatigue. Most at risk are menstruating women and people with certain conditions. There are some rich sources of iron in the plant world, however.

Plant sources are non-heme iron sources that make it harder to absorb.

Popeye loved his spinach and the iron in it made him strong. It does have a significant amount of iron, about 15% of the DV in just 3.5 ounces of spinach. It also contains vitamin C. Even though spinach is non-heme, the vitamin C helps boost the iron absorption. Spinach also has other nutrients, such as carotenoids. Just like spinach, other leafy greens, like kale, Swiss chard, beet and collard greens, tend to be higher in iron. 100 grams of spinach has 1.1 times more iron as 100 grams of red meat. The difference comes in the volume and how well the body can use the iron. Uncooked, 100 grams of spinach is about 3 ½ cups, while 100 grams of red meat is the size of a deck of cards.

Beans, lentils and peas are higher in iron.

Soybeans and the foods like tofu, tempeh and natto made from soybeans are higher in iron. They are also a good source of protein, calcium, magnesium and phosphorous. Lentils, another staple on the vegetarian table, also contain iron, fiber, folate, manganese and protein. Whether you’re talking about black-eyed peas, chickpeas, Lima, red or navy beans, they’re higher in iron. In fact, chickpeas are an excellent source, with a cup providing over 1/4th the daily required amount. Think hummus and dip your veggies as you get your iron.

Your trail mix could be the key to getting adequate iron.

Both nuts and seeds are high in iron. Just two tablespoons of pumpkin, sesame, flax or hemp seed, you’ll get between 7 and 23% of your required daily amount of iron. Again, think about hummus. It’s not only made from chickpeas, but it also contains tahini, a product made from sesame seeds. A half cup of hummus provides 17% of the RDI. Almonds, cashews, macadamia nuts and pine nuts also provide about 8% of the daily recommended intake per ounce.

While raw tomatoes don’t contain a lot of iron, their concentrate does. Just a half cup of tomato paste offers 22% of the RDI. While they do contain vitamin C that helps absorption, it’s lost during the cooking process.

Mash those potatoes with the skin on it. Unpeeled potatoes have a significant amount of iron, approximately 18% of the RDI. Most of that iron is in the skins.

Prune juice and mulberries also have iron. Prunes juice offers about 17% of the RDI per cup, while mulberries provide 14% RDI with a high amount of vitamin C to help absorption.

Whole grains like the ancient grains amaranth, quinoa and spelt, as well as oats, contain a high amount of iron. Let’s not forget one of the more popular foods with iron, dark chocolate. It offers 18% RDI per ounce.

For more information, contact us today at Next Level Fitness

In Irvine, CA, there are many boutiques and health stores where you can purchase both raw and processed honey. Don’t be fooled by the grocery store honey that is often watered down and degraded with fructose additives, making it nothing but honey sugar syrup with none of the health benefits of honey. There is medical-grade honey, food-grade, raw honey, organic honey and pasteurized honey. To get the benefits, avoid the pasteurized or processed honey. The heating and treating kills the good bacteria and eliminates many of the health benefits. Buy from local beekeepers if possible.

Clear honey looks better, but is it better for you?

The more processed honey is, the clearer it is. Raw honey is one of the best choices. It often contains far more pollen and beneficial enzymes. Even though the pollen in honey makes it look hazier, it also provides extra benefits. Raw honey contains antioxidants, enzymes, minerals and has many health benefits. If you’ve ever taken a teaspoon of honey mixed with lemon juice for a cough, you’ll understand how helpful and healing it can be. It’s even endorsed by many medical groups as a natural cough treatment.

Honey has anti-inflammatory and antioxidant benefits.

The benefits of honey can also help rid the body of inflammation that can cause a number of health issues, which include heart disease, autoimmune disorders and cancer. There are different benefits based on the type of nectar used to make the honey. For instance, buckwheat honey is exceptionally high in antioxidants and probably the best choices for treatment of coughs and the sore scratchy throat. It’s also good to lower cholesterol levels and aid in healing wounds. Acacia honey, which actually comes from black locust trees sometimes called false acacia, is also effective in treating resistant bacteria and some forms of cancer.

You may have heard of manuka honey.

This type of honey is rare and comes from New Zealand. It’s made from the nectar of the tea tree bush. It has a more medicine style taste than regular honey, but it’s extremely good to help the body heal. Diabetic ulcers and burns are often treated with manuka honey, since it keeps the area moist, reduces inflammation, maintains the proper pH conditions for healing and is antibacterial. It also is good for oral health.

• If you’ve ever seen wildflower honey, you know it’s light in color. It’s one of the best as a cough suppressant and helps fight seasonal allergies, just as sourwood honey does.
• One of the sweetest and mildest types of honey is tupelo honey. It’s sweet and almost buttery with antioxidant and antibacterial benefits. Orange blossom honey supports the immune system.
• Linden or basswood honey also is delicate in taste and flavor. It’s used to detox the body and for colds and bronchitis by naturopaths. Sage honey is good for digestion. Blueberry honey is used for chronic illness.
• Beware of giving infants under 12 months raw honey. It can contain botulism bacteria. Also be aware that honey is quite high in calories and is pure sugar. Use it sparingly as you would any other type of sugar.

For more information, contact us today at Next Level Fitness

Most people think of sex hormones when they see articles on how to balance your hormones. However, sex hormones aren’t the only hormones that get out of balance and affect your health and well-being. While perimenopause and menopause can definitely cause a hormone imbalance, there are other hormones that also do. Hormones regulate a lot of processes, which include the sleep cycle, metabolism, appetite, mood, stress levels and even body temperature. Even slight changes in insulin, androgens, thyroxine, cortisol or estrogen can trigger a problem. You can use herbs to help them get back into line.

There’s a reason that holy basil got its name.

You probably have eaten food with sweet basil in, but may not have experienced holy basil. It’s not like sweet basil or cinnamon (Thai) basil, it’s hot and bitter and while occasionally used in Asian cooking, more often used for health benefits. It’s used frequently in Ayurveda medicine and is known as the queen of herbs. It’s an adaptogen, which means it helps the body get back to normal. It’s especially useful for balancing cortisol, the hormone of stress, and helps manage the adrenal glands to help you feel more relaxed and even boost your energy level.

Marjoram is a relative of oregano and good for people with polycystic ovarian syndrome—PCOS.

What is PCOS? It’s a disorder that causes the body to produce abnormal levels of hormones. It especially effects women who are of reproductive age. Studies show that drinking marjoram tea twice a day for a month can help improve blood sugar levels and help manage fasting insulin levels. It’s been used to help improve other types of hormonal imbalances, but there’s still minimum studies on the safety of using it a lot on a long term basis. It influences the cortisol and estradiol—an estrogen steroid hormone—production, too.

Nigella seeds can also help balance hormones.

There are several names for the Nigella sativa. Some call it fennel flower or kalonji. It has a compound in it known as thymoquinone and may also help women with PCOS. In animal studies, it’s shown to be effective in aiding the regulation of insulin, thyroid, testosterone and luteinizing hormones that are responsible for ovulation. It acts much like estrogen in the body, which is why it’s often used for hormone replacement therapy during menopause. In fact, it’s often marketed as black cumin seeds or just black seed. Don’t mistake it for regular cumin. They’re very different.

• Indian ginseng, also called winter cherry or ashwagandha, is used for supplements, teas and powders. It can help neutralize a chronic imbalance of cortisol. There are more studies that show it may help with thyroid-stimulating hormones and reproductive hormones.
• Black cohosh comes from the root of the buttercup family. It’s often used in dried capsule form. Even today, it’s used for menstrual irregularities and may act as a phytoestrogen, a plant substance that acts like estrogen.
• Even though it’s not an herb, drinking green tea may help. It’s good for balancing insulin and can improve the body’s response to other hormones.
• Licorice, the real licorice from the root of the plant from Asia or Europe, not the anise oil contained in many licorice products, has been used for centuries to help relieve menstrual cramping and can reduce both the intensity and frequency of menopausal symptoms, like hot flashes.

For more information, contact us today at Next Level Fitness

When you think of supplements, does your mind immediately think of that multivitamin you take in the morning or do you think of the protein supplement you’re taking to boost your muscle development. One of the biggest dangers of taking supplements is thinking they substitute for a healthy diet. They don’t. There are a lot of different types of supplements. Some are made from ordinary ingredients, like fruits and vegetables that are freeze-dried, ground and capsulized. Some are exotic herbs, which may not be as healthy as you think or protein supplements that may cause other problems.

Sometimes bodybuilders are caught in a supplement trap with protein supplements.

Everyone wants that edge that will help them reach their fitness goals faster, but for bodybuilders, it may not be soy isolates or creatine. Both of these supplements provide the building blocks for muscles, but can cause problems. Creatine may help add bulk, but too much can have side effects, which include heart and kidney problems, dehydration, diarrhea and cramps. Soy isolates, contain amino acid. The older you get, the more you should avoid them. They have an effect similar to estrogen that gets more pronounced the older you get, since the body produces less testosterone. It can cause older men to develop enlarged breasts. Older men are better off eating soy products like edamame or tofu to avoid the cleavage.

Beta carotene or vitamin A seems so harmless.

No matter who you are, taking too much vitamin A can be dangerous. Even overdoing beta carotene supplements can be dangerous. Vitamin A is a fat soluble vitamin and overdoing it can create many of the same symptoms as vitamin A deficiency, cracked lips, weakness, thinning hair, headache and dry skin. It can cause problems with the central nervous system, birth defects if you’re pregnant and if you smoke, too much vitamin A may lead to lung cancer.

Calcium supplements may not be beneficial, particularly for seniors.

Seniors, particularly women, often take calcium supplements to avoid osteoporosis. Most diets have an adequate amount and additional calcium, may actually be hazardous, particularly if you’re older. Once you pass approximately 50, it becomes more and more difficult to absorb the calcium by the bones and it ends up being absorbed by the artery walls. That can lead to a multitude of problems, which include hardening of the arteries, heart disease and stroke. Calcium citrate taken with magnesium is easier for the bones to absorb. Avoid calcium carbonate. Even better, eat healthy and exercise regularly to strengthen the bones.

• Ginkgo is an herb that boosts memory and often sold to treat glaucoma, macular degeneration, dementia and anxiety. If you’re diabetic, it can cause problems with blood sugar levels. It can interact with medicine and lower blood pressure too much or increase bleeding.
• Not all vitamins are bioavailable. This is particularly true of many inexpensive multivitamins. You end up paying a high price just to have expensive urine and may actually cause problems. You’re better off getting your vitamins from a well-balanced diet.
• Glutamine, which the body produces naturally, plays a role in immune health, digestion, brain functioning and removing waste. While it can improve recovery and help muscle growth, it also has side effects, such as confusion, blood in the urine, fast heartbeat and weakness.
• Supplementing your diet with nutrients may give you a false sense of security. Fruits and vegetables contain phytonutrients that aren’t normally in supplements that all work together to play an instrumental role in your health.

For more information, contact us today at Next Level Fitness