Top 10 Iron Rich Foods

Iron is a trace mineral found in every living cell in our bodies. Iron is a primary component of two proteins: hemoglobin and myoglobin.

Hemoglobin is the part of the red blood cell that carries oxygen to the body’s tissues.

Myoglobin is the part of the muscle cells that hold oxygen.

Since iron plays such a critical role in the body, the liver and bone marrow are able to store some iron in case it is needed.

It must be stored inside specialized proteins because free iron can cause damage to the body’s tissues.

Iron deficiency symptoms include:

• Weakness
• Fatigue
• Poor concentration
• Weakened immune system
• Leaky Gut or IBS

Consuming high iron foods are important for Pre-menopausal women have higher iron needs than men due to monthly blood losses.

If you are low in Iron it is also critical to get plenty of vitamin C in your diet since it increases iron absorption. The RDA for iron is 8mg/day for men and older women, while pre-menopausal women need 18 mg/day and the Daily Value is 18mg.

Top 10 Iron Rich Foods List

1) Liver3 oz: 5.6 mg (31% DV)

2) Beef steak3 oz: 1.8 mg (10% DV)

3) Navy beans½ c: 2.3 mg (13% DV)

4) Black beans½ c:  1.8 mg (10% DV)

5) Spinach½ c: 3.2 mg (18% DV)

6) Swiss chard½ c: 2.0 mg (11% DV)

7) Egg yolk1 large: 0.46 mg (3% DV)

8) Prunes1 cup: 1.6 mg (8% DV)

9) Artichokes1 cup: 2 mg (11% DV)

10) Collard greens1 cup: 0.17 mg (1% DV)

If you are iron deficient consume 2-3 servings daily of these iron food sources.

Top Health Benefits of Iron

EnergyAn iron deficiency is known as anemia. When there is not enough iron, the body cannot make hemoglobin which will result in light-colored red blood cells that cannot transport oxygen.

Symptoms of iron-deficiency anemia include lack of energy, poor mental function, and apathy. Pre-menopausal women and children are likely to get anemia if they are not consuming enough high iron foods.

Muscle FunctionWithout iron, the primary cells in the muscles, called myoglobin, cannot hold oxygen. Without oxygen, these cells will not be able to function properly, resulting in muscle weakness.

Brain FunctionThe brain is very dependent on oxygen for proper function. If iron is not present, the brain will not receive the oxygen it needs resulting in poor memory, decreased productivity, and apathy.

Children with iron deficiency tend to become irritable, restless, and are unable to pay attention in class. These symptoms will disappear once iron levels are restored.

Healthy PregnancyPregnant women should consume more iron rich foods than anyone else.  Pregnant women’s iron needs are around 27mg daily and this is often covered in a pre-natal multi-vitamin.  Also, pregnant women should consider consuming more healthy fat and folate rich foods during pregnancy.

Budwig Diet Protocol For Cancer

One of the most common questions I have been asked over the years is “what is the best diet for cancer?”  And while I don’t claim this to be a cancer cure I do believe there is sufficient evidence to prove that there are certain healing foods, herbs and treatments that fight and prevent cancer.

One of those protocols that has been proven to fight cancer is the Budwig Protocol or the Budwig Diet.

Along with treatments like Gerson Therapy I believe this to be something that is excellent for cancer prevention and natural cancer treatment.

The Budwig Protocol also has the following benefits:

• Cancer Recovery
• Improving diabetes
• Healing skin conditions eczema and psoriasis
• Improving arthritis
• Balancing hormones
• Improving neurological function
• Healing heart disease

The Budwig protocol success rate has been claimed to be between 80-93% for chronic health conditions according to the Budwig organization.

Budwig Therapy Improves Cellular Health

In 1952 Dr. Johanna Budwig was the German Government’s Senior Expert on lipids and pharmacology and was considered one of the worlds leading authorities on fats and oils.

While doing her research she discovered that many of the conventional processed fats and hydrogenated oils were destroying the membranes of our cells which in turn was causing diseased cells and toxicity.

Your body is made up of approximately 75 Trillion cells and your cells have a nucleus that has a positive charge and on the outside has electrons that are negatively charged.

The conventional processing of fats destroys the cell membrane which doesn’t allow your cells to fire properly.  If you can imagine a car with a dead battery, this is basically what has happened in your cells.

Now your cells can’t associate properly with protein or H2O and fats are no longer able to pass through the capillaries and this causes circulatory problems to occur.

Most all of us are aware how bad fats can block our arteries, but bad fats create problems through your entire body also leading to cell congestion and inflammation.

According to Guyton’s Medical Physiology your brain and nervous system control the function of your entire body.  60% of your nervous system is made up of fat and every cell in your body is made up of fat in order for your organs to function.

For your cells to work properly you must have healthy energized cells.  Your body produces over 500 million new cells a day yet when the electric balance (battery) is off you can’t create healthy cells.

In simple terms, these conventionally processed fats and hydrogenated oils are shutting down our cells electrical power which causes diseased cells.

How The Budwig Diet Works

So what’s the solution?

First, STOP consuming processed fats, oils, and GMO foods.

Second, start consuming healthy unsaturated fatty acids and saturated fatty acids to repair the damaged cell membranes or in laymans term recharge your dead batteries!

Dr. Budwig found that the health of your cells can quickly be reversed by consuming a mixture of cottage cheese (quark), flaxseeds, and flaxseed oil.

Cottage cheese is rich in sulfur protein and saturated fats and flaxseed oil is high in electron rich unsaturated fatty acids.  When cottage cheese and flax are combined together it makes the fats more soluble and can now easily be absorbed into the cell membrane healing your cells.

Dr. Budwig also discovered this wasn’t just effective in the treatment of cancer, but also in healing heart disease, diabetes, eczema, psoriasis, arthritis, hormone imbalance, and neurological conditions.

In addition to consuming the Budwig protocol meal, Dr. Budwig also recommended the following diet and lifestyle strategies to fight cancer:

Juicing Vegetables can give you body a large concentrated dose of enzymes, vitamins, minerals and antioxidant that can support the body in cancer recovery.

Frankincense essential oil was recommended by Dr. Budwig especially when it comes to fighting brain tumors.  Rub this essential oil on your body (neck area) 3x daily and take 3 drops internally 3x daily.

Sunshine therapy with getting 30 minutes of direct sunlight exposure daily can increase low vitamin D3 levels which can help fight cancer.

This full on protocol including all of the above therapies is called the Cellect Budwig Protocol.

Choose Quality Dairy 

The Budwig Protocol is an amazing formula for regenerating your cells and fighting cancer and other diseases, but in today’s world we run into a problem.  Most conventional store bought cottage cheese isn’t as good as it was back in 1952 in Germany.

As I mentioned in previous articles and books there are three major problems with most dairy today:

1. Ultra High Temperature Pasteurization (280 F) – This heat can damage many of the vital nutrients including the proteins and probiotics.
2. Chemicals – Most Dairy today is loaded with hormones, antibiotics, pain killers, and pesticide residue.
3. A1 Casein – There are two types of protein in milk, Casein and Whey.  In the last 1000 years there has been a genetic mutation in some dairy cows that has caused them to produce an irregular type of protein called Beta-Casein A1.  A1 Casein is a protein that for some people can be highly inflammatory similar to Gluten.  This type of dairy isn’t found in certain cattle and is never found in human, goats, sheep, buffalo, and A2 cows.  To learn more read Devil in the Milk.

So again, when shopping for dairy, look to buy ideally organic cottage cheese, goat’s milk kefir, raw yogurt or amasai from A2 cows.

The Budwig Protocol Plus Turmeric

Because of the changes in agriculture I want to give you a combination of foods today that may have similar benefits to the traditional Budwig Protocol but may even go beyond in benefits.

10 Flax Seed Benefits and Nutrition Facts (No. 1 is Best)

Flax seeds have been consumed as food for around 6,000 years and may have very well been the worlds first cultivated superfood!

Flax seed benefits could help you improve digestion, give you clear skin, lower cholesterol, reduce sugar cravings, balance hormones, fight cancer and promote weight loss… and that’s just the beginning!

Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds that are the richest sources of a plant-based omega-3 fatty acid, called alpha-linolenic acid (ALA) in the world!

Another unique fact about flaxseeds is that they rank #1 source of lignans in human diets.  Flaxseeds contain about 7 times as many lignans as the closest runner-up, sesame seeds.

Stunning Flaxseed Nutrition Facts

When you look at the nutritional benefits of flax seeds, there are many things that will catch your attention.

A  1 ounce (3 tbsp) serving of flaxseeds contains:

• Omega-3 (ALA) 6,338mg
• Fiber 8g
• Protein 6g
• Vitamin B1 31% RDA
• Manganese 35% RDA
• Magnesium 30% RDA
• Phosphorus 19% RDA
• Selenium 10% RDA
• Also, flaxseeds contain a good amount of vitamin B6, Iron, potassium, copper and zinc.

This flax seed nutrition profile makes it easy to see why it’s one of the most nutrient dense foods on the planet.

10 Medicinal Benefits of Flax Seeds

1. High in Fiber, but Low in Carbs

One of the most extraordinary benefits of flax seeds is that they contain high levels of mucilage gum content.  Mucilage is a gel-forming fiber that is water soluble and has incredible benefits on the intestinal tract.

The mucilage can keep food in the stomach from emptying too quickly into the small intestine which can increase nutrient absorption.

Also, flax is extremely high in both soluble and insoluble fiber which can support colon detoxification, fat loss and reduce sugar cravings.

You should aim to consume 30-40 g of high fiber foods daily.

2. Healthy Skin and Hair

If you want healthier skin, hair and nails then consider adding 2 tbsp of flax seeds to your smoothie or 1 tbsp of flax seed oil to your daily routine.

The ALA fats in flax seeds benefits the skin and hair by providing essential fats as well as b-vitamins which can help reduce dryness and flakiness. It can also improve symptoms of acne, rosacea, and eczema. This also applies to eye health as flax can reduce dry eye syndrome.

Flax seed oil is another great option since it has an even higher concentration of healthy fats. You can take 1-2 tbsp internally to hydrate skin and hair.  It can also be mixed with essential oils and used as a natural skin moisturizer.

3. Weight Loss

A study published in the Journal of Nutrition found that flaxseeds and walnuts may improve obesity and support weight loss.

Since flax is full of healthy fats and fiber, it will help you feel satisfied longer so you will eat fewer calories overall which may lead to weight loss. ALA fats may also help reduce inflammation.

This is important for weight loss in that an inflamed body will tend to hold on to excess weight. Add a couple of teaspoons of ground flaxseed to soups, salads, or smoothies as part of your weight loss plan.

4. Lower Cholesterol

The journal of Nutrition and Metabolism found that adding flax seeds into your diet can naturally reduce cholesterol levels.

The soluble fiber content of flax seeds trap fat and cholesterol in the digestive system so that it unable to be absorbed. Soluble fiber also traps bile, which is made from cholesterol in the gallbladder.

The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and lowering cholesterol overall.

5. Flaxseeds are Gluten-Free

Using flax is a great way to naturally replace gluten-containing grains which are inflammatory where flax is anti-inflammatory.  So, flax seeds are great for those who have Celiac disease or have a gluten-sensitivity. They may also be a good alternative to omega-3 fats in fish for people with a seafood allergy.

Another great aspect of flax being gluten-free is that it can be used as a grain-free option in cooking.  I will often use it along with coconut flour in baking at home.

6. Flaxseeds are High in Antioxidants (Lignans)

Amongst its other incredible nutrition facts, flax seeds are also packed with antioxidants. Lignans are unique fiber-related polyphenols that provide us with antioxidant benefits for anti-aging, hormone balance and cellular health.

Polyphenols support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

Lignans are also known for their anti-viral and antibacterial properties, therefore consuming flax regularly may help reduce the number or severity of colds and flus.

7. Digestive Health

Maybe the biggest flax seed benefits come from it’s ability to promote digestive health. The ALA in flax can help protect the lining of the digestive tract and maintain GI health. It has been shown to be beneficial for people suffering from Crohn’s disease or other digestive ailments, as it can help reduce gut inflammation.

You can also take 1-3 tbsp of flax seed oil with 8 oz of carrot juice to help naturally relieve constipation.

Flax is also very high in soluble and insoluble fiber which can also improve digestive health and is one of the highest magnesium foods in the world.

Two tablespoons of flaxseeds contains about 5 g of fiber or 1/4 of the RDA. The fiber found in flaxseeds provides food for friendly bacteria in your colon that can help cleanse waste from your system.

8. Flax Seeds for Cancer

Flax seed benefits have been proven time and time again and even including fighting breast, prostate, ovarian and colon cancer.

A study published in the Journal of Clinical Cancer Research discovered that consuming flax seeds may decrease the risk of breast cancer. The three lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone  and enterodiol which naturally balance hormones which may be the reason flax seeds reduce the risk of breast cancer.

Another study published in the Journal of Nutrition found that the lignans in flaxseeds may also reduce the risk of endometrial and ovarian cancer.

9. High in Omega-3 Fatty Acids

We hear a lot about the health benefits of fish oil or omega-3 fats. Fish oil contains EPA and DHA, two omega-3 fats that are critical for optimal health. Although flaxseeds do not contain EPA or DHA, they do contain ALA, another type of omega-3 fat.

A study published in Nutrition Reviews has shown that approximately 20% of ALA can be converted into EPA, but only .5% of ALA is converted into DHA. Also, surprisingly gender may play a big role in conversion where young women had a 2.5-fold greater rate than men.

Regardless of conversion, ALA is still considered a healthy fat and should be included in a balanced diet.

10. Menopausal Symptoms

The lignans in the flax have been shown to have benefits for menopausal women. It can be used as an alternative to hormone replacement therapy because lignans do have estrogenic properties.

These properties may also help reduce the risk of osteoporosis. It can even help menstruating women by helping maintain cycle regularity.

To experience the flax seed benefits for your hormones include 1-2 tbsp of flax meal in a breakfast smoothie along with 1 tbsp of flax seed oil.

How to Use Flax Seeds

There are many great ways to add these super seeds into your diet including adding them to homemade muffins, breads and cookies.

One of the most common questions about baking with flax seeds is, does baking have any effect on omega-3 fatty acid?

According to many studies, you can bake flax seeds at 300F for 3 hours and the omega-3’s (ALA) in flax seeds remained stable.

Tips for including flaxseed in your diet include:

• Add 1-3 tablespoons of ground flaxseed to a morning smoothie
• Mix a tablespoon in with yogurt and raw honey
• Bake ground flaxseeds into muffins, cookies and breads
• Add to homemade sprouted granola
• Can be mixed with water and used as an egg substitute

Flax Seeds vs. Flax Meal vs. Sprouted Flax

Flaxseeds are best consumed ground as our bodies cannot access the nutrients if they are eaten whole and they will pass through undigested.

You can grind the flax in a coffee grinder, this is best done immediately before eating them so they do not spend much time exposed to air or you can buy them pre-ground.

However the very best way to experience flax seed benefits is to consume them in theirsprouted form. Soaking flax seeds and then sprouting them eliminates phytic acid and may greatly increase mineral absorption.

Like other sources of fiber including chia seeds and hemp seeds, make sure to take them with plenty of water or other fluids.

9 Benefits of a High Protein Diet

Arguably, high protein diets are also low-carbohydrate (or low carb) diets due to the fact that they restrict carbohydrates and place the bulk of nourishment on consuming protein-packed foods for calories and energy.

Perhaps the most well known high-protein diet is Atkins, a diet regimen that takes the bulk of calories from protein (with 20- to 30-percent of calories coming from protein); compared to more traditional diets that recommend 10- to 15-percent of calories come from lean, protein-rich foods, like meat.

As with any diet, you must remember that there are always pros and cons. For example, the long-term consumption of a high protein diet has been linked to heart disease, stroke, high cholesterol, certain types of cancer, calcium deficiency that causes osteoporosis, and kidney stones. However, for this particular article, let’s focus on the nine benefits of a high protein diet…

1. Easy to Follow Diet

Most diets break the bank as far as buying up a bunch of diet-brand or strange foods that you’ve never even heard of and probably won’t like. However, high protein diets stick to what you know with any special type of protein so you can stick to protein-rich foods that you already enjoy so it’s a diet that’s easy to follow.

2. Protein Satiates You for Longer

High protein are often favored by those who like to snack after meals for the simple fact that after eating a protein-heavy meal; you’ll feel full and resist the urge to snack for much longer. And, let’s face it, taking away the desire to gorge yourself on snacks will lower your daily calories consumed and help you lose weight much faster.

3. Faster Weight Loss

Sure, this high protein diet will help you lose weight faster—over the short term. This means you’ll notice drastic weight loss early on, but if you continue to consume a diet made up of mostly protein, eventually your body will store the excess as fat, causing you to gain back that lost weight and contributing to high cholesterol and other health issues.

4. Skin, Hair, and Muscle Repair

As far as glowing skin, luscious locks of hair, and strong muscles, high protein diets can help in those areas as well, due to the fact that protein is an essential building block to cell growth and regeneration—meaning that protein is required to keep your blood circulating, skin regenerating, muscles repairing, and bones strong.

5. Boosts Energy

Protein is a macronutrient, which means the body takes its best energy stores (or nutrients in order to function) from protein. In the end, protein is essential for daily movement, memory, thought, and physical exertion.

6. Heart Health

If you consume a high protein diet, fish will be a common staple that you’ll eat quite frequently throughout the week. Luckily, fish is not only low in fat; it’s jam-packed with omega-3 fatty acids (or heart health fats) that will help lower your cholesterol, promote weight loss, and reduce your chances of developing heart disease, cancer, and arthritis.

7. Less Water Retention

Another plus of cutting carbohydrate intake and focusing on high protein foods is that you’ll banish excess bloat and water weight. However, on the flip side, consuming a diet void of complex carbohydrates means that once you start eating them again, you’ll gain the water weight back quite quickly.

8. Lower Cholesterol with Soy

Many focus on the fact that a high protein diet can attribute to high cholesterol and heart disease. However, if you concentrate on high protein sources that are also plant-based, like soy, you can actually help lose weight as you lower cholesterol. Try incorporating foods such as tofu and faux meat sources made with soy beans into your high protein diet.

9. Foods Are Inexpensive

Inexpensive cuts of lean beef, fish, chicken, soy, tofu, beans, and low fat dairy—really, when you consider the foods common to a high protein diet, the cost is quite comparable, or even less expensive, than most mainstream diets.

Vitamin K Builds Bones Better Than Calcium

Many people immediately turn to calcium in the form ofsupplements or milk in order to boost bone density and prevent osteoporosis. But those sources of calcium are NOT the best way to build bone health. In fact, it’s vitamin K2 that helps boost bone density and prevent osteoporosis even more.

According to recent research*, men and women with the highest intake of vitamin K2 are 65% less likely to suffer a debilitating hip fracture as compared to those with the lowest intake of vitamin K2.

According to recent research**, vitamin K plays a leading role in preventing the following problems commonly associated with aging:

• Osteoporosis and deteriorating bones
• Artery hardening
• Cancer

This latest study on vitamin K2 was led by Professor Bruce Ames Professor of Biochemistry and Molecular Biology, University of California, Berkeley, and a Senior Scientist at Children’s Hospital Oakland Research Institute (CHORI).

Ames hypothesizes that vitamin K2 deficiencies impact the body by the role they play in production of certain proteins. When the body lacks in vitamin K2 these essential functions are compromised. Despite higher functions still being operative, the body responds by accelerating cancers, aging, and neural decay while leaving other critical functions unchanged.

In other words, when the body lacks enough vitamin K2, it goes into emergency modekeeping up only the critical functions needed for immediate survival. The result is that the other vital processes break down leaving the body vulnerable to weak bones, cancers, and artery problems.

According a Tufts University study only 50% of the population gets adequate amounts of vitamin K from their diets. Are you getting enough vitamin K in your diet or is your body silently being depleted, leaving you at higher risk for dangerous disease?

Vitamin K 101

Vitamin K is a fat soluble vitamin with basically three main types; K, K1, and K2. For the purposes of this discussion we’re speaking of K2. A fat soluble vitamin is one that is absorbed in the intestines along with fat. Fat soluble vitamins are stored in the liver.

Vitamin K plays a vital role in blood clotting as well as bone calcification; both vital body functions for healthy living and disease free aging.

The Recommended Daily Allowance (RDA) for adult females is 65 mg and 80 mg for men. For children and infants the RDA is 5 mg.

Common Causes of Vitamin K Deficiencies

Although deficiencies in vitamin K used to be very rare the times have changed. Sadly, as is evident by the Tufts University study, more and more people are becoming deficient in this vitamin too.

Poor diet is one of the factors playing into a vitamin K deficiency (as well as other important vitamin and mineral deficiencies). There are a few common contributors to promoting a deficiency in vitamin K. Are any of these familiar to you?

• Long term use of antibiotics
• Intestinal problems such as chronic inflammatory bowel disease
• Cholesterol lowering pharmaceuticals

Basically since vitamin K is produced by friendly bacteria in the gut, any disruption in the intestines can result in a decreased ability of the body to absorb or produce vitamin K.

This can happen from any problem in the intestines as well as eating foods such as hydrogenated vegetable oils which impact the absorption of vitamin K and the body’s ability to use it.

The disruption of friendly bacteria in the gut from antibiotics, chlorinated & fluoridated water, and fake foods is one reason I recommend almost everyone supplement with a high quality probiotic. I personally use this one.

As with any vitamin, mineral, or other nutrient, fresh, whole foods are the very best source. Along with it you’ll get more nutrients and all your body needs to properly assimilate it.

Food Sources of Vitamin K

The best food sources of vitamin K are leafy green vegetables.

There are other foods that offer vitamin K too:

• Spinach
• Kale
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Soybeans
• Cow’s milk
• Lettuce
• Asparagus
• Collard greens
• Bok Choy
• Peas
• Parsley
• Green tea
• Lentils
• Split peas

Once again I want to emphasize that eating a variety of these foods in your daily diet is the best way to obtain vitamin K. However if for some reason you can’t consume these or they aren’t enough, consider a high quality vitamin K supplement. Generally speaking a deficiency in vitamin K is usually due to a problem with absorption rather than a lack in the diet.

If you suspect you are vitamin K deficient I urge you to pinpoint the cause and act accordingly.

Symptoms of Vitamin K Deficiency

Symptoms of a vitamin K deficiency can include:

• Easy bruising
• Gastrointestinal bleeding
• Nosebleeds
• Heavy menstrual bleeding
• Blood in the urine

People with certain diseases are more likely to be deficient in vitamin K. These include celiac disease, chronic inflammatory bowel disease, cystic fibrosis, and cholestasis to name a few.

Despite the fact that vitamin K is a fat soluble vitamin there are no well documented or known toxicity problems. However it is not recommended to take supplements of this vitamin if you are taking anticoagulant drugs.

If you not sure if you have a deficiency in this crucial vitamin ask your health care practitioner who can order tests to determine for certain if you are deficient. They can also help guide you based on test results in proper supplementation if needed and getting to the root cause of the deficiency.