Tuesday 2/9/16...Lunge, Box jumps, Run

Conditioning: 4 rounds for time

      Run 400
     40 Lunges
     20 box jumps

8 Reasons to Eat More Beets  

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

The benefits of beets really amazes me and I’m often in awe of this fabulous vegetable. They offer so many specialized health benefits that will improve your health, reduce disease risk and make you look and feel fabulous. Beets are unique in their rich combination of betalain pigments. Both betacyanins (red-violet pigments) and betaxanthins (yellow pigments) can be found in beets. Beets are not necessarily a vegetable that gets eaten very often and many people do not know how to prepare them. So here we wanted to get you familiar with these fab roots and leaves with all their wonderful healthy properties and how you can consume them regularly in your diet, and enjoy their taste!

So what’s so good about beets?!

1. Lower Blood PressureOne study found that that people who consumed a glass of fresh beet juice had reduced blood pressure in less than 6 hours. Another study here also showed that the patients drinking the beet juice experienced a 20% improvement in blood vessel dilation capacity and their artery stiffness reduced by around 10%.The benefit comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure. Learn more about how to keep your blood pressure at a healthy level.

2. Improved Physical PerformanceDrinking beet juice before exercise showed to improve exercise and muscle performance, this effect was due to the nitric oxide which helps to reduce oxygen expense. The scientists believe the finding will be of interest not only to athletes but also to elderly people and those with metabolic, respiratory or cardiovascular diseases. The wonderful vegetable can simply help improve energy for everyone so drink up!

3. Nutrient PowerhouseOne cup of raw beets contains 58 calories, 13g of carbohydrate, 9g of sugar, 4g of fiber and 2g of protein. It also provides daily, 11% of vitamin C, 6% of iron, 5% of vitamin B6, 13% potassium (442mg), 37% of folate(148mcg) and 22% of manganese.

4. Fights InflammationBetaine found in beets has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, cyclo-oxygenase enzymes (COX-1 and COX-2) and tumor necrosis factor. Beets are a unique source of phytonutrients called betalains, they have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Unfortunately these precious antioxidants are not very heat stable so enjoying fresh raw beets gives you better anti-inflammatory and detoxification support.

5. Liver and Detoxification SupportThe betalin pigments in beets support the  Phase 2 detoxification process through the liver which is involved in converting fat soluble metabolic waste and toxins into water soluble by-products that can be easily eliminated via the skin, kidneys and bowels.  Want to learn more about how to support your body’s fat burner? Here you go.

6. Anti-Cancer PropertiesResearch has shown that beet extract reduced multi-organ tumor formations in animal studies. Beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.

7. Reduces the Risk of DementiaResearchers at Wake Forest University have found that drinking juice from beetroot can improve oxygenation to the brain, slowing the progression of dementia in older adults. Possibly consuming beetroot juice as part of a high nitrate diet can improve the blood flow and oxygenation to the brain that commonly occurs with increased age.

8. Eases ConstipationDue to beets’ high fiber content combined with their Phase 2 detoxification support through the liver, beets can certainly get things moving along. Here are more tips for constipation.

RICH AND CREAMY RED VELVET SMOOTHIE:

• INGREDIENTS:

  • 1/4 – 1/2 beet (beetroot)
  • 1/2 avocado
  • 1 tbsp cacao powder
  • 1 tsp chia seeds
  • 1/2 cup (125 ml) coconut milk or nut milk
  • 1 cup (250 ml) water or coconut water
  • 1 handful of ice
  • 2 tsp of maple syrup or pure honey
  • dash of cinnamon (optional)

  DIRECTIONS:

  1. Peel the beetroot – (optional – I do this for smoothies only) & scoop out the avocado flesh.
  2. Place all ingredients in blender.
  3. Blend on high for 45 – 60 seconds until smooth.
  4. Serve and enjoy.

  SUBSTITUTIONS:

  • Beets – carrot, raspberries, strawberries, pomegranate
  • Avocado – banana
  • Chia seeds – Flaxseeds
  • Coconut milk – rice, nut, hemp or quinoa milk
  Servings: 1