Seeing the plus sign on the pregnancy test or getting THE phone call from the doctor saying, “You’re pregnant!” is a joyous occasion, but it’s also overwhelming knowing that the health choices you make affect not only your own body, but now that of your unborn child.

For those who maintained a healthy lifestyle before becoming pregnant, making large dietary changes is likely unnecessary – only a few simple changes will ensure your unborn baby receives all the nutrition needed for healthy, normal growth. For the those who may not have prioritized nutrition, there are ways to catch up.

Juicing and pregnancy go hand in hand since juicing benefits you and your baby by providing a fresh and rich source of vitamins and minerals that ensures a healthy pregnancy. It also fortifies your body, as a healthy pregnancy demands quite a lot from a woman’s body. Juicing ensures that an expectant mother isn’t starved for nutrition by her unborn baby.

The importance of a nutritional diet during pregnancy

A nutritionally balanced diet increases the chances for normal brain development and normal birth weight, and decreases chances for complications in pregnancy. Fresh juices have also been shown to moderate or eliminate many common pregnancy complaints like as fatigue, morning sickness, constipation, anemia and preeclampsia. It can also reduce recovery time after delivery.

What to juice during pregnancy

Juicing high fiber foods such as vegetables and fruit assists digestion and can help to calm symptoms of heartburn. In addition to fiber, fruits and vegetables are a rich source of minerals and vitamins. Juicing and pregnancy are nutritionally related, because it is recommended that during pregnancy, mothers should consume at least two raw fruits and three raw vegetables daily, including at least one high Vitamin C fruit such as an orange.

Many women report feeling overwhelmed by all the nutritional requirements of pregnancy, fearing that they may not be getting enough of the necessary nutrients to grow a thriving baby. Having to consume the recommended amount could be a daunting task for some.

But when an expectant mother commits to juicing, she can rest assured that she is meeting her daily minimums. Because juicing concentrates the nutrients into one serving, it’s makes getting the proper nutrition a much more manageable feat. And for those suffering from severe morning sickness, juicing enables them to get the nutrients that baby needs.

Juicing and pregnancy are, in my opinion, inseparable as juicing is a quick, simple, and tasty source of nutrients for both mother and child. Juicing while pregnant is a handy and delicious way to ensure a healthy mother and baby.

What are some of the things you’ve done to deliver nutrition to you and your baby during pregnancy? Share with us in the comments!

Berry Better Bling

• 2 organic sweet apple such as Fuji, Pink Lady, or other sweet variety
• 1 cup cranberries

The fresh tartness of ruby red cranberries is balanced by the sweet purity of the apples. Juice them together and enjoy this juice as a fantastic pick-me-up and for health. And with only 23 calories per ½ cup, this recipe is a great addition for dieters.

Nutritional and Health Benefits of Apples

The benefits of the apple are well-documented. Click here to get in depth information on why an apple a day is indeed good medicine.

Vitamin C, Manganese and Vitamin K are the key players in Cranberry health bennies. But more important are its array of phytonutrients that ‘bring it’ nutritionally.

Cranberries offer 5 major types of phytonutrients:

• Phenolic Acids
• Proanthocyanidins
• Anthocyanins
• Flavonoids
• Triterpenoids

These phytonutrients are known for their antioxidant, anti-inflammatory, and anti-cancer properties. In fact, it is the special combination of phytonutrients in the cranberry that make this small red fruit such a nutritional powerhouse.

Urinary Tract Health: Cranberries have a well-earned reputation for the prevention and treatment of urinary tract infections (UTIs). This particular superpower of the cranberry is its content of the phytonutrient combination of proanthocyanidins. This phytonutrient simply stops the adhesion of bacteria to the urinary tract lining and thereby stops or inhibits the infection.

Anti-Inflammatory: Cranberries help reduce inflammation in both the cardiovascular system and in parts of the digestive tract. It is in the role of anti-inflammatory that the cranberry truly embraces all of its phytonutrient content.

• Digestive Tract: One of the digestive tract benefits is anti-inflammation to our gums. The consumption of cranberries reduces the incidents of gum disease. Also, the intake of cranberries reduces inflammation of the stomach and colon. And perhaps reducing the risk of stomach ulcer and cancer in these sensitive areas.

• Cardiovascular Health: The special combination of phytonutrients strikes again in promoting cardiovascular health. Cranberries help reduce the inflammation in our blood vessels, reducing the incidence of plaque formation and wall thickening. With this reduction of oxidative stress, cranberries assist in lowering high blood pressure.

Cranberry Lore

The cranberries that we know and love today are native to the Americas. Native peoples enjoyed this fruit cooked and sweetened with maple syrup or honey. Cranberry sauce is indeed a traditional recipe.

Native peoples also used the cranberry as a source for red dye and for decoration. This fruit was also used in healing as a poultice for wounds. The cranberry was known to be astringent, help contain bleeding, and also have antibiotic properties.

The fruit was so popular that these deep red berries began to be exported to England by the 18^th century.  Even though there are other forms of cranberries in Europe and Asia, the American version is the most cultivated worldwide.

Cranberries are cultivated throughout the U.S., Scandanavia, and in Great Britain. The most interesting cultivation took root (literally) in Holland, when a shipwreck with a cargo of cranberries washed ashore the island of Terschelling.

Selection and Storage of Cranberries

Cranberries have a short season, with a harvest time between September 1 and October 31. Available only from October through December, choosing a quality cranberry is an absolute necessity. Choose fruit that is deep red in color and that are firm to the touch. They should appear plump and full of juice. The darker the red of the cranberry, the more anthrocyanin compounds the fruit contains.

Organic berries may be available in the traditional 12 oz plastic bags or in smaller pint containers. If you’re lucky enough to find bulk berries, choose the firmest, plumpest, and reddest.

Store fresh cranberries in the refrigerator for up to 20 days. Before placing the bag in the fridge, open it and remove any discolored, soft, or shriveled berries. Like most fruits, the decaying fruit can hasten the decay in the remaining fruit.

Cranberries can be frozen for several years. To preserve them properly, place the berries on a cookie sheet and let them freeze through. Then place them in plastic bags and return to the freezer.  Use thawed berries immediately.

Sources:

http://www.whole-food-supplements-guide.com/health-benefits-of-cranberries.html

http://www.cranberryinstitute.org/healthresearch.htm

Every woman (and every man) knows when the dreaded PMS is rolling through, and some women are affected more than others. But before you turn to the ibuprofen, relief can be found in a diet high in complex carbohydrates, fiber and calcium, and one that is low on alcohol, caffeine, sugar, salt and fatty foods.

Fresh juices and smoothies can also help any women meet her daily minimums of important vitamins and minerals that will help to alleviate symptoms of PMS.

• Low Fat Dairy

Probably the strongest potential PMS helper is calcium. Studies have suggested that PMS sufferers tend to have an altered calcium balance. Other studies have linked adequate intakes of milk and calcium with reduced PMS symptoms.

A recent study on PMS symptoms in adolescent girls found that higher milk consumption was associated with reduced bloating and food cravings. By increasing calcium intake, women can decrease bloating; calcium is also said to reduce the severity of cramps. Adding Greek yogurt or skim milk to a smoothie is fantastic way to get the calcium needed.

• Broccoli and Kale

Broccoli is abundant in calcium, magnesium and high fiber, and it helps to regulate estrogen levels. Calcium and fiber-rich kale includes vitamin E, which has been proven to reduce breast tenderness.

• Water and Salt

Be diligent to increase water intake after ovulation (about 14 days after the start of your period). Most women should limit salt intake, but many slender women with low blood pressure may lose salt before their periods rather than retaining it. So if you feel dizzy or weak during the premenstrual week, you may need to increase your salt intake.

• Iron

During a woman’s years of menstruation, iron needs are a special nutritional concern. On average, women lose about ¼ cup of blood at each menstrual cycle, while women with a heavier flow may even lose more. Since iron travels through the blood, some of it is lost with the loss of blood. Iron-filled beets keep energy levels refreshed, as low energy is a common complaint of menstruating women. They also serve to boost a woman’s iron levels.

Ask any female and she will tell you that her period is one of her worst weeks of the month, but maybe it doesn’t have to be that way. By consuming a diet rich in the vitamins and minerals that are essential to PMS reduction, women of all ages can find relief – the natural way!

Pomegranate cider offers a twist on the typical holiday treat of mulled drinks. Replacing the apple cider or wine with pomegranate juice adds a lively new taste to an old time treat.

Pomegranate Cider

• 32 fl oz fresh pomegranate juice
• 8 fl oz Water
• 4 Cinnamon Sticks (Broken in half)
• 6 Whole Cloves
• 1 Star Anise
• 6 Green Cardamom Pods
• 6 Juniper Berries
• 1-1/2 tsp. Vanilla Extract
• Zest and juice from ½ an organic orange

Combine all the ingredients in a medium saucepan. On low heat, simmer for 45 minutes; turn off heat.  Allow the cider to steep for 2 hours or more. Strain and refrigerate. Serve cold or hot. Garnish with and orange slice or wedge. Yields 4-6 servings.

Nutritional Benefits of Pomegranate Juice

Pomegranate gives good juice and life support. Click here for the nutritional benefits and lore of the passionate pomegranate.  While the pomegranate is the star of this show, the spices used to mull the juice have their own claims to nutritional fame. These spices add a whole other thing to be thankful for during the holidays.

Cinnamon

• It offers blood sugar control. Studies have shown that ½ tsp of cinnamon per day lowers LDL cholesterol.
• Cinnamon inhibits the movement of food from the stomach after meals. This in turn keeps blood sugar from spiking. Cinnamon is a friend to digestion and assimilation of food.
• When combined with honey, cinnamon has also been shown to reduce arthritis pain within one month. The winning combination is ½ tsp cinnamon combined with 1 Tbs of honey.
• The scent of cinnamon has a powerful amplifying effect on human cognitive function and memory.
• It is a fantastic source of manganese, iron, and calcium.
• Cinnamon is a blood thinner, offering anti-clotting properties to blood platelets.
• It is also an anti-inflammatory and antioxidant, protecting against free-radicals.

Cloves active component, eugenol, brings it medicinally. This substance is:

• A mild anesthetic and has been used successfully to treat pain associated with dental treatments such as root canal, temporary fillings, and gum pain.
• Antibacterial properties make cloves a welcome addition in fighting colds, bronchitis, flue, and athlete’s foot.
• Anti-Inflammatory activity helps relieve rheumatism and arthritis. As an aromatic, cloves can help relieve respiratory inflammation like asthma, bronchitis and sinusitis.
• Cloves have the highest antioxidant action of any food. Cloves fight free-radicals as a matter of course and can help you reduce the risk of cancer, heart disease, arthritis and more.
• Are an excellent source of manganese and offer vitamin C, calcium, and magnesium.
• Cloves are great for the digestive system. It reduces incidences of gas, stomach ulcers, and dyspepsia.

Star Anise is shaped like an eight-pointed star and is a warming spice used for:

• Assisting in the relief of digestive issues such as bloating, gas, constipation, indigestion, and cramps.
• Used in treating the flu, specifically the famous Swine flu, due to its active substance called Shikimic acid.
• Relieving mucus. It is in expectorant and helps liquefy thick mucus easing painful coughs.
• Improves the appetite. Because of its effective action on the digestive system, this herb can assist in helping people who need a higher intake of food, eat.

Green Cardamom is known as the Queen of Spices balancing Black Pepper as the King. Green Cardamom:

• Brings calcium, phosphorus and iron to the table.
• Helps remove caffeine from the body.
• Is a digestive system stimulant, increasing the appetite while soothing the entire system. It reduces instances of gas, heartburn, and indigestion.
• Eliminates halitosis. Chewing on the seeds will remove odors from the mouth. It also helps ease a sore throat and hoarseness associated with colds and flu.
• Is an expectorant and also increases circulation to the lungs. It is helpful in treating asthma and bronchitis.
• Can assist in reducing incidences of impotency and premature ejaculation. Though too much cardamom will have the opposite effect.
• Is a diuretic and promotes kidney and bladder health by reducing inflammation.

Juniper Berries

• Improves digestion by stimulating bile flow. The berries can relieve an upset tummy, reduce gas, and cramping.
• Lowers blood sugar glycemic levels. The consumption of juniper berries increases the secretion of glucose-induced insulin and lowers overall glucose levels.
• Supports the kidney and urinary tract and is a diuretic. The anti-microbial properties of the juniper berry fights infection of this important system.
• The anti-microbial properties also fight against fungus and bacteria.
• Its anti-inflammatory properties eases gout, arthritis, and rheumatism—specifically joint ailments related to fluid retention.
• Revives muscle tone and can reduce the effects of aging.
• Reduces menstrual cramps and can improve uterine tone.
• Can assist in weight loss, because of its cleansing and diuretic properties.

Pomegranate Lore

Native to Persia, pomegranates are thought to be one of the oldest known fruits.

In Rome, the pomegranate was called the Punic apple. The botanical name is punicum granatu, which has its root in punic. That was the name of the city of Carthage, the namesake of this tasty treat. The other half of the work comes from granatum which means “many seeds”.

The pomegranate has traveled far and wide. The fruit was brought to China in 100 BC. Then, it was the Moors who imported the pomegranate to Spain in 800 AD. Granada, a city in Spain, was named for the pomegranate. The fruit is so popular there it eventually became the cities emblem.

In Britain, the inaugural planting of the pomegranate was performed by King Henry VIII. In the 18^th century, the French named a weapon, a hand-tossed explosive, after the pomegranate, calling it a grenade. It came to America by way of the Spanish conquistadors.

The pomegranate has been revered through time. It is considered a royal fruit, used throughout history in coats of arms, fabric patterns, and praised in literature and art.

The skin has a high tannin content and was, in ancient Rome, used to tan leather.

Nutritional Benefits of Pomegranate

Pomegranates are revered with good reason. Our forbears knew of the power of the pomegranate and its positive effect on the body.

The beauty of the pomegranate is in both its unlikely external appearance and the surprising inner nest of deep red seeds, known as arils, resting within a white membrane. The membrane is bitter to the taste and typically not eaten. The arils contain the juice of the pomegranate and one seed. The arils can be eaten seed and all.

With a tart flavor and an underlying sweetness, the pomegranate offers the best of both tastes, with the promise of possibility held within its seeds. Nutritionally, pomegranates are as full of promise as its legendary status in history.

There are only 72 calories in a ½ cup of arils, while 1 cup of juice contains only 139 calories.

That same cup of juice contains 40% of the recommended daily value of Vitamin C. Combined with the presence of Vitamin A and potassium, the pomegranate is a fantastic source of all kinds of nutritional good.

• Antioxidants: They are, of course, necessary to keep our entire system healthy. In comparison, pomegranate juice has 3x more antioxidant fighting power ounce for ounce than red wine. That makes pomegranate juice an excellent alcohol substitute.

• Blood Thinning: Pomegrantes have been shown to work at thinning the blood and reducing plaque in arteries. In addition, it promotes the HDL cholesterol cholesterol while lowering LDL cholesterol, a positive correlation with cardiovascular health.

• Lowering Blood Pressure: Studies have shown that imbibing a mere 1 ounce  of pomegranate juice daily can lower systolic blood pressure up to 20%.

• Cancer Fighter: Due to its high level of antioxidants, pomegranate juice is a great addition to your diet to fight against breast and skin cancer. New research also shows pomegranate helps inhibit the growth of cancer cells in the prostate, too.

• Arthritis Attacker: A study indicates that pomegranate juice inhibits an enzyme that damages cartilage. For those suffering arthritis and join pain, the addition of pomegranate juice in your diet might just ease some of your woes.

• Flu Fighter: Drink pomegranate juice when you think you’re coming down with the flu (or when you know you’ve already got it!) Pomegranates are rich in punicalagin, a polyphenol that inhibits the flue virus. (from Phytomedicine, July 2009 issue)

Preparation and Storage of Pomegranate

Peel the pomegranate if you have the enduring and Godly patience. Otherwise, slice off the top and cut it into wedges. Fill a bowl with cold water and remove the seeds. The seeds will sink to the bottom and any membrane will float. Compost the membrane and juice or eat the seeds!

Pomegranate seeds will store in the fridge for 3-5 days in a air-tight container.

Pomegranate Passion Smoothie

• 2 oz. freshly squeezed pomegranate juice
• 6 oz. non-fat yogurt or nut milk (depending on the consistency you wish your smoothie to be)
• 1 cup fresh strawberries
• Handful of ice

Put everything in the blender, give it a whirl, and enjoy!

Sources:

• http://habee.hubpages.com/hub/Super-Food-How-and-Why-to-Consume-Pomegranate
• http://www.livestrong.com/article/66461-nutritional-information-pomegranates/
• http://homecooking.about.com/od/fruit/a/pomejuice.htm
• http://www.healthdiaries.com/eatthis/11-health-benefits-of-pomegranate-juice.html

The holidays have arrived, and honestly, I couldn’t be happier! This is the time of year for cheer, but it’s also the time of year when our liver – the organ tasked with detoxifying our entire body – gets kicked into overdrive.

Eggnog, toddys, chocolates, and indulgent meals all force the liver to work harder to process everything going in, under the conditions of very little sleep and too much stress no less.

This contributes to a feeling of sluggishness which is characterized as the Christmas blah’s. But this is the time of cheer after all – so do yourself a favor, and help bring back the cheer to your liver with these purifying strategies!

Morning Glory

Starting every morning in December with a simple tonic of hot water and fresh squeezed lemon juice helps deliver antioxidants, such as vitamin C, to our livers, which help boost its ability to work properly.

Power Packed Protein

By boosting a smoothie with the addition of nuts or chia seeds, you’re supplementing the liver with amino acids that are crucial for it to be able to remove toxins immediately. Aiming for high-quality protein, about 60 g per day is important, so stay away from saturated animal fats, as they will only serve to stress the liver more.

Fiber Is Your Friend

Getting a steady supply of cruciferous vegetables, like Brussels sprouts, broccoli and dark leafy greens, and eliminating wheat and swapping it for healthier alternatives like millet or brown rice, helps to reduce allergic reactions, thereby allowing the liver to work more effectively. Having a steady supply of fiber keeps the gut strong, and the gut is the core of immunity in the body.

Taking in enough fiber through smoothies ensures regular bowel movements, which remove toxins collected in the liver.

B Vitamins

Nuts, like almonds and pecans, and legumes like lentils, are brimming with B vitamins. Finish off smoothies, brown rice and cereal with a tablespoon of wheat germ to boost B vitamin and fiber intake. Thiamine, an essential B vitamin, may also improve the body’s ability to withstand holiday induced stress, which takes a toll on the system.

Extreme Green

A daily green juice or smoothie will help detoxify the liver and supercharge your system with antioxidants that repair cell damage. Vegetables like kale and Swiss chard turn the liver on, so it can begin flushing toxins out of the body.

The holidays are one of the best times of the year; full of parties, togetherness and a carefree approach to health. But, it doesn’t have to be that way. Stave off holiday sluggishness by boosting your liver function with these easy to adapt holiday health tips!

With many new diagnoses, the term “doctor’s orders” normally include a change of diet, and an increase of fruits and vegetable consumption alongside a decrease in refined carbohydrates and sugars. Studies, statistics and testimonies of those that have introduced greens into their diet speak loudly to the resulting physical and mental health improvements.

Harvard Medical School tracked the health of more than 22,000 physicians and found that those who ate at least 2 ½ serving of vegetables daily reduced their risk of heart disease by almost 25%. At UC Berkeley, researchers found that a high intake of fruits and vegetables also reduced the risk of cancer on an average of 50%. And a vegan diet rich in fruits has reportedly reduced the diabetes indicators and shown an increase in immune protection against arthritis.

More reported benefits of eating green

Women and men have reported that through eating greens their hair feels stronger, thicker and more lustrous. Researchers believe it’s the result of taking in important vitamins like calcium, magnesium and biotin which are brimming in most green varieties. People have also reported feeling a sense of clarity that can be compared to “clearing the fog” with an increased intake of green smoothies and juices. Almost every mineral, vitamin and phytonutrient found in deep greens can aid in mental and physical processes.

Adding green smoothies and juices to our diets can begin to produce these lasting effect within weeks; the benefits range from more energy to mental clarity, from better digestion to clearer skin!

But beware of green smoothies and juices found in our local grocery stores. They are often packed with sodium and preservatives. By creating our own concoctions we know and control exactly what is going down the hatch.

The most common greens and one’s I use regularly in my creations are:

• Lettuce
• Frisee
• Parsley
• Spinach
• Kale
• Swiss Chard
• Watercress
• Wheatgrass (here’s a whole bunch of posts on just wheatgrass!)

And because these greens have very few carbohydrates and lots of fiber, they take our bodies a long time to digest – making them a dieters dream!

This green smoothie, which can also be a delicious juice with the omission of the Greek yogurt, is one of my favorites. Don’t be put off by the amount of greens – the pear and mint offer a deliciously sweet finish to this blood sugar-leveling treat!

Cool As A Cucumber Smoothie

• 1cup watercress
• 1 celery stalk
• 1 cucumber, peeled
• 2 pears, cored
• 2 tablespoons mint
• 1 cup greek yogurt (omit if juicing)

In a blender combine all the ingredients and blend until smooth!

Symptoms and illnesses that arise from a vitamin deficiency can only be cured by that particular vitamin, which makes deep green vegetables a one stop shop for catching up on your healthy living. Vitamins ensure that we fulfill our body’s need and negate any possible illnesses and symptoms that may arise from being deficient.

Also, the eight essential amino acids that we need for bodily functions such as muscle repair, manufacturing hormones, mental functions, sleep, memory and energy, are not produced naturally by our bodies, so we need to acquire them from the foods we consume.

Meeting dietary and vitamin needs

For those lacking in vitamins, minerals or amino acids, green smoothies and juices are a great way to meet and exceed our dietary needs. Of all the vitamins and minerals required by the body, most green juices or smoothies pack a powerful amount in order to keep our bodies and minds working at optimal speed!

The many vitamins that can be found in green vegetables are:

• Biotin: Found in deep green leafy vegetables, biotin is responsible for cell growth, maintenance of blood sugar and the metabolism of fats and amino acids. It also serves to strengthen hair and nails.

• Carotenes: Vibrant orange and yellow vegetables and leafy greens get their color from carotenes, making it an amazingly powerful antioxidant. Carotenes help to protect from free radicals and aids in cancer prevention. Important phytochemicals are released with the tearing of these vegetables and provide the body incredible protection from disease.

• Vitamin A: Carrots, dark green and yellow vegetables hold this vitamin, whose role is to provide vision protection and proper health growth.

• Vitamin B1: Also known as thiamin B1, this vitamin aids in many processes including nervous system functions, muscle function, metabolism of carbohydrates and the production of healthy digestive enzymes as well as electrolyte flow. This vitamin is found in abundance in oranges and certain fruits.

• Vitamin B12: This vitamin aids in blood formation, energy production and is crucial for the metabolism of every cell within the body. Also known as riboflavin, B12 is found mainly in broccoli and asparagus.

• Vitamin D: Vitamin D is produced in our bodies as a result of exposure to the sun; heaping supplies are also found in plant sources and help protect the body from auto immune diseases, cancer, osteoporosis and hypertension. During the winter months, it is essential to boost our intake, as our exposure to the sun is sure to be less.

Green juices and smoothies are fantastic ways to supplement our diets, and it’s not difficult to acquire our daily values of vitamins in one juice or smoothie per day. Instead of popping a supplement in pill form that may contain useless fillers, get creative with your favorite green vegetables and fruit and boost your diet the way nature intended!

Need a pick-me-up? Try this power-packed wowzer of a juice full of greens and citrus. Wheatgrass offers a much needed dose of energy at just the right times. Click here for more posts all about wheatgrass, and then try this afternoon energy booster:

• 1 handful of freshly picked wheatgrass
• 1 handful of organic spinach
• 1 spear of pineapple

Juice it up and feel the jolt! Click here for our nutritional profile on pineapple.

The spinach in this recipe offers some of the essential nutrients our bodies need to keep running, and if you’ve been reading this blog with any regularity, you know that at 877MyJuicer our credo is the greener the better!

Nutritional benefits of spinach

Spinach, no bones about it, is one of the most nutrient dense foods around. Filled with vitamins and minerals from K to A, from manganese to magnesium and from iron to calcium—spinach is a vital addition to any diet.

Antioxidant Power: Spinach ‘brings it’ when it comes to antioxidants. The power nutrients of the antioxidant world are Vitamin C, Vitamin E, beta-carotene, and manganese. Spinach is an excellent source for all of these nutrients, from 29% daily value of Vitamin C to 84% the daily value of manganese.

Spinach also offers zinc and selenium at 9% daily value and 4% daily value, respectively. These two minerals are known power houses of antioxidant goodness.

Anti-Cancer and Anti-Inflammatory: A recent study on the relationship between prostate cancer and vegetable consumption concluded that “only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer” (aggressive being considered stage 3 or stage 4).

The study looked at spinach, broccoli, cauliflower, cabbage, mustard greens, turnips greens, kale, collards, and brussels sprouts. Spinach is a must-have addition in the male diet. Other cancers such as stomach and breast cancer have also been shown to be positively affected by the consumption of spinach.

Strong Bones: A cup of raw spinach provides about 200% of the daily value of Vitamin K. Vitamin K is an essential nutrient for bone density and overall health. Spinach also contains calcium and magnesium which are also bona fide supports for our skeletal system.

Dieter’s Delight: Spinach has only 41 calories per raw cup. Those watching their weight can eat spinach all day and not worry about blowing their calorie count. But more importantly, the nutrient richness of spinach will ensure that as you diet, you are properly nourishing your body.

Fun spinach lore

Spinach is part of the chenopod family, which also include beets, chard, and the grain quinoa.

Persian (today’s Iran) in origin, spinach traveled to China and onto Europe via Spanish explorers. It was referred to as “the Spanish vegetable” by Britons.

The famous Catherine de Medici of 16^th century Florence, Italy, was known to adore spinach. So much so, she not only included it in every meal, but imported her own cooks to have it prepared to her preference. To this day, dishes prepared on a bed of spinach are called “a la Florentine” in honor of this regal woman.

Some would say spinach was popularized in the United States by Popeye. Though it was unfortunate that he ate it out of a can in our eyes, since canning the vegetables reduces its nutritional ‘oomph.’ Eating spinach raw or lightly cooked helps this green goddess of a veggie retain its super powers.

Selection and Storage

Spinach should look alive and vibrant with deep green leaves and stems. The leaves should look tender. Fresh looking spinach leaves have higher concentrations of vitamin C.

Avoid any spinach that is yellowed, bruised, or wilted. If the spinach looks a bit slimy, compost it as it has begun to decay.

Store unwashed spinach in a plastic bag that has as much air squeezed out of it as possible. Fresh spinach usually keeps for up to 5 days.  Don’t bother keeping cooked spinach; it doesn’t store well.

Wash spinach before juicing or cooking. Trim any roots and separate. Wash by placing into a bowl of lukewarm water and swish the veggie around. Repeat until the leaves are clean. You can pat dry the spinach with a towel or use a salad spinner to remove excess water.

I’ve waxed poetic about my love for smoothies and my belief that they are essential to effortless health and vitality. But I have never gone into detail about my well-stocked pantry and my tips for smoothie ingredients storage.

The simplicity of green smoothies lies in the tools needed to create them – a blender, a knife and the greens and fruits of your choosing. All should be very likely to be found in the basic home kitchen. Whether or not we opt for a high-octane emulsifying machine or a tried and true kitchen blender, the choice is to each their own; truthfully, the smoothies come out tasting the same!

Kitchen essentials for the perfect smoothie

One of my kitchen essentials for effortless green smoothie making is a salad spinner. I wash and freeze the bulk of my greens ahead of time and a salad spinner makes like all that much easier.

Aside from fruits, vegetables and the liquid needed for blending, so my pantry is always stocked with ingredients to supercharge my smoothie efforts. Coconut milk, almond milk and kefir are my favorite liquids to use, as they all offer an inherently creamy sweetness and every one of them delivers incredible health benefits.

You get pro-biotics from the kefir, protein from the almond milk and antiviral properties from the coconut milk. I also keep oat bran, chia seeds and bee pollen close at hand for an extra boost in fiber!

Proper smoothie ingredient storage

As most smoothies start with fresh ingredients, proper storage is always something to keep in mind to avoid waste. Although greens will remain green for days and sometimes weeks, their antioxidants, vitamins and minerals begin to dissipate from the time they are harvested. Eating or freezing them as soon as possible ensures that we are getting the most nutrition out of every ounce.

Lettuces and greens should be washed, dried and stored in an airtight container. Certain vegetables such as carrots, turnips and beets should have their stems removed in order to prevent the vegetable from drying out and both fruits and vegetables with hard outer skins or rinds should be peeled prior to blending. Pits should of course always be removed.

I know it would seem that the preparation and storage of a smoothie may be time consuming and a touch finicky, but heeding these tips will help make your smoothie an enjoyable and nutrient rich experience.