Beautiful Beets: Benefits and Recipes

I'm really feeling the abundance of root veggies in the markets this time of year. I especially have been drawn to beets. Perhaps it's a subtle signal from my body that my liver needs some extra care as I have been under some stress the past couple of months. It is no secret that beets are your liver's best friend. They improve your liver by thinning bile and allowing it to flow through the liver and into the small intestine more freely. Bile breaks down fat and stimulates peristalsis (digestive tract muscle contractions that move food along) it also reduces the risk of forming gallstones. Beets also protect against cancer, Alzheimer's and osteoporosis and neural tube defects in babies. They are filled with a respectable amount of goodness.

Nutrition Value of Beets: Per 100 gm

Vitamin A : 20 IU

Thiamine : .02 mg

Riboflavin : .05 mg

Niacin : .4 mg

Vitamin C : 10 mg

Calcium : 27 mg

Iron : 1.0 mg

Phosphorus : 43 mg

Fat : .1 gm

Carbohydrates : 9.6 gm

Protein : 1.6 gm

Calories : 42

Juicing  

My all time favourite way to eat beets is actually by drinking them because of the instant energy boost I get. A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health. 

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

More Benefits of Beet Juice 
Helps stimulate the function of liver cells and protect the liver and bile ducts.

Effective in the treatment of acidosis as it is an alkaline vegetable.

Can help relieve constipation

Beet juice and carrot juice when combined is excellent in the healing gout, kidney and gall bladder problem.

Recipe: Liver Detox Juice

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2 Beets (with tops-optional), scrubbed and cut into pieces

2 Carrots

2 Apples

3 stalks celery

1 wedge of lemon

1-2 inches of fresh ginger root

Milk Thistle (optional)

Considerations
Everybody is different. Some people find Beet juice (especially when the tops are juiced) to be very powerful with sometimes uncomfortable detoxifying effects (dizziness, mood swings, fatigue). This is common as toxins are being eliminated from your body. Slowly increase the amount of beets from ½-1 medium size beet to 1-2 whole when making your juice. Be sure to drink plenty of water as well to help the toxins leave your body.

When eating red beets you may notice a red color to your urine or stools. Don’t be alarmed it’s just the red colour, betacyanin, from the beets.

Tip:
Save the green leafy tops as they can be cooked like swiss chard, rapini (see picture below), spinach or similar dark leafy greens. Beet tops are rich in beta-carotene, folic acid, chlorophyll, potassium, vitamin C, and iron.

Recipe: Sautéed Greens

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1 bunch dark leafy greens washed (choose 1 or more of the following: rapini, beet tops, swiss chard, dandelion, spinach, black kale)

2-3 large garlic cloves sliced or whole

1 tsp dried red chili pepper

2 tbsp extra virgin olive oil

Salt and pepper to taste

1) Steam greens until tender in vegetable steamer

2) Heat oil in medium sauté pan

3) Add garlic and sauté until tender

4) Add greens and toss

5) Add chili, salt and freshly ground pepper; toss.

6) Sauté until greens are nicely coated with the oil and spices.

7) Serve with fresh artisan bread. Yum-oh!

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.

Sports Nutrition: Pre-workout

What you eat and when you eat it can increase or decrease the effectiveness of your workout. Recovery, anabolism and results depend on two key meals: Pre-workout and Post-workout.

Pre-Workout Nutrition

Your pre-workout meal is the second most important meal second to only the post-workout meal. The goal of this meal is to prepare the body from the stress it is about to endure. The pre-workout meal isn’t much different from one of your normal meals. It should be focused on protein and complex carbohydrates. It is important that both these macronutrients be present and consumed 60-90 minutes before exercise. Eating too close to exercise doesn’t give the body enough time to digest and make the nutrients available to the body during exercise.

So what do I eat?

Complex Carbohydrates in your pre-workout meal will help ensure you have adequate energy levels for your workout. 

Bananas are packed with potassium which aids in maintaining proper nerve and muscle function. Your body doesn’t store potassium for long periods of time therefore during an intense workout your potassium levels will drop. Pair the banana with a handful of raw almonds and yogurt and you have yourself a quick, complete and easy pre-workout meal. 

A bowl of oatmeal is another great choice. Oats are full of fiber and are low on the glycemic index meaning the carbohydrates are released into your bloodstream gradually, keeping your energy levels constant during your workout. Oats also contain B vitamins which lower stress, increase energy and convert carbohydrates into energy. 

A study led by the University of Exeter, published in 2009 in the "Journal of Applied Physiology," reported that beet juice may have the most benefits when it comes to improving athletic stamina. Not only has beet juice been found to help boost athletic performance, but the vegetable has also been linked to helping those with lung and heart problems and aiding in general overall health. 

Nitrates

The Exeter-led study pointed to the benefits of nitrates, concluding that they boost a cyclists's endurance by 16 percent. Nitrates are helpful to athletes because they quickly bring oxygen to muscles, essentially making the hard efforts easier. Consider a glass of beet juice as part of your pre-workout meal.

Check out Sports Nutrition: Post-Workout for what, when and how much to eat after your workout.

The information presented here is not intended to replace professional medical care when needed. Consult a qualified healthcare practitioner for disease diagnosis, therapy choice, medicine selection and dosage.