Wednesday, March 30, 2011

IRON SPECIAL - ESSENTIAL INFO AND RECIPES



Iron is a tricky one, but after a bit of research I reckon the best solution is to eat a WIDE RANGE OF HEALTHY FOODS every day.


Recently a reader, Violet Tingle, requested a Billie Bites Iron Special after she ditched cooking meat at home. This spurred me to dig around and clear up some confusing information surrounding iron absorption in foods. Below the facts and figures you'll find links to Billie Bites iron-rich recipes.


The best iron tip is to  always eat vitamin C at the same time - necessary for absorption, particularly for non-meat iron forms. This is easy and straight forward, and you probably do it without thinking. But keep these in mind:

  • Eat fresh fruit with cereal. 
  • Slice up a fresh tomato to include in your sandwich or on whole grain toast, with hommus
  • Serve fresh tomatoes with spinach salad, or just on the side with dahl, chili beans, tofu, lentils etc
  • Squeeze lemon or lime juice over meals - only cut open fruit just before serving
  • Vitamin C diminishes during cooking and over time. So those juice bars are a rip-off

But what's been bugging me is the warning by my midwife when I was pregnant to keep calcium away from iron. One midwife even said to avoid ice cream after a steak, if you were so inclined.


For a while I tortured myself trying to follow this rule. And I enforced it with Billie for a while too. But I'm sorry, nachos without cheese or yoghurt/sour cream? Spinach pie without feta? Dahl without yoghurt? No. Wrong. Very wrong.


I was a little suspicious that I had been duped when this warning about mixing calcium and iron didn't come up anywhere else.


Wandering around on the internet this month, sticking to reputable government and university sites, I had to look pretty hard to find this calcium/iron warning repeated. The Australian government health sites did not mention it. 


However, a minerals fact sheet put out by MIT in the United States, does report that ''calcium and iron combined in a meal may decrease the absorption of iron''. And other US government sites mentioned it. 'Decrease' i think is the key word. You'll still get some.


But then the MIT fact sheet goes on to warn against mixing your iron with phosphates (sodas), polyphenols (red wine, purple grape juice, coffee, tea, spices, some fruits, some vegetables), wheat bran, phytates (phytic acids found in legumes, grains and rice can decrease absorption by 50%), tannins (teas, coffees), manganese, cobalt, copper, cadmium (in cigarette smoke), calcium, legume protein (soybeans, lentils, black beans, mung beans, and split peas), lignin (fibrous tissued vegetables) and soy protein. Nonheme - vegetarian - iron is more affected by the above inhibitors than heme - meat and seafood - iron.


It turns out many foods we eat for iron, also contain calcium, and also polyphenols and phytates (found in legumes and whole grains). So clearly, nature didn't intend us to bother leaving cheese off our nachos. (This is my opinion, after doing the reading. Please seek advice from your GP to be certain, particularly if pregnant).



And look at all the food sources for iron, from our friends at MIT:

Kelp, curry powder, brewer's yeast, shellfish, fortified cereals, blackstrap molasses, pumpkin seeds, sesame seeds, sunflower seeds, parsley, almonds, canned sardines, dried apricots, prunes, cashews, tomato paste, artichokes, brazil nuts, beet greens, dandelion leaves, walnuts, whole wheat bread, semisweet chocolate, lentils, peanuts, eggs, bean curd, beef, great northern beans, corned beef, watercress, kidney beans, green peas, brown rice, ripe olives, Boston baked beans, broccoli, cauliflower, cabbage, red wine, white fish, wheat germ, soy flour, unsweetened cocoa powder, firm tofu, raisins, light tuna, oysters, dark meat of chicken, shrimp, and baked potato with skin. (Their highlights, not mine).

Source:  MIT Department of Athletics, Physical Education and Recreation (US) Last updated 5/30/2007 


But a very important one they have missed is QUINOA. Perhaps because this ancient super food has yet to make it on to the mainstream stage. But it's up there with the best of them, Quinoa offers at least as much iron as kidney beans. See below for recipe suggestions.



We need iron to carry oxygen around our bodies where it is used for energy. There are two types of iron:
  1. Haem iron - found in red meats, seafood and poultry
  2. Non-haem iron - predominantly found in:
    • Legumes eg beans, lentils, tofu, dried peas/split peas, hommus
    • Wholegrain breads and cereals.
    • Green leafy vegetables.
    • Nuts and seeds. eg peanut butter and tahini
    • Eggs.
    • Dried fruits.
    • Breakfast cereals with added iron.


As mentioned, Vitamin C helps the body to absorb more iron. Foods that are high in vitamin C include some fruits (rockmelon, strawberries, pineapple, citrus fruits, oranges, mandarins, kiwi fruit and tomato) and some vegetables (broccoli, capsicum, cauliflower, and brussel sprouts).





The tables below are from the United States Food and Drug Administration:
Table 1: Selected Food Sources of Nonheme Iron














FoodMilligrams
per serving
% DV*
Ready-to-eat cereal, 100% iron fortified, ¾ cup18.0100
Oatmeal, instant, fortified, prepared with water, 1 cup10.060
Soybeans, mature, boiled, 1 cup8.850
Lentils, boiled, 1 cup6.635
Beans, kidney, mature, boiled, 1 cup5.225
Beans, lima, large, mature, boiled, 1 cup4.525
Beans, navy, mature, boiled, 1 cup4.525
Ready-to-eat cereal, 25% iron fortified, ¾ cup4.525
Beans, black, mature, boiled, 1 cup3.620
Beans, pinto, mature, boiled, 1 cup3.620
Molasses, blackstrap, 1 tablespoon3.520
Tofu, raw, firm, ½ cup3.420
Spinach, boiled, drained, ½ cup3.220
Spinach, canned, drained solids ½ cup2.510
Black-eyed peas (cowpeas), boiled, 1 cup1.810
Spinach, frozen, chopped, boiled ½ cup1.910
Grits, white, enriched, quick, prepared with water, 1 cup1.58
Raisins, seedless, packed, ½ cup1.58
Whole wheat bread, 1 slice0.96
White bread, enriched, 1 slice0.96

*
DV = Daily Value. The DV for iron is 18 milligrams (mg). A food providing 5% of the DV or less is a low source while a food that provides 10-19% of the DV is a good source. A food that provides 20% or more of the DV is high in that nutrient. It is important to remember that foods that provide lower percentages of the DV also contribute to a healthful diet. For foods not listed in this table, please refer to the U.S. Department of Agriculture's Nutrient Database Web site:http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl.


What affects iron absorption?
Healthy adults absorb about 10% to 15% of dietary iron, but individual absorption is influenced by several factors.

Storage levels of iron have the greatest influence on iron absorption. Iron absorption increases when body stores are low. When iron stores are high, absorption decreases to help protect against toxic effects of iron overload. Iron absorption is also influenced by the type of dietary iron consumed. Absorption of heme iron from meat proteins is efficient. Absorption of heme iron ranges from 15% to 35%, and is not significantly affected by diet. In contrast, 2% to 20% of nonheme iron in plant foods such as rice, maize, black beans, soybeans and wheat is absorbed. Nonheme iron absorption is significantly influenced by various food components. 


Table 2: Recommended Dietary Allowances for Iron for Infants (7 to 12 months), Children, and Adults [1]








Age
Males
(mg/day)
Females
(mg/day)
Pregnancy
(mg/day)
Lactation
(mg/day)
7 to 12 months
11
11
N/A
N/A
1 to 3 years
7
7
N/A
N/A
4 to 8 years
10
10
N/A
N/A
9 to 13 years
8
8
N/A
N/A
14 to 18 years
11
15
27
10
19 to 50 years
8
18
27
9
51+ years
8
8
N/A
N/A





Billie Bites Iron-rich Recipes


This is just a selection from this blog - some of my recipes containing ingredients with high iron scores. More to come. Looks like if you eat Billie Bites-style, you'll be doing alright for iron.




Red Summer Quinoa Salad with Lime, Olives and Mint


Three Sisters Stew with Quinoa


Super Patties with Tofu, Brown Rice and Walnuts 


Nutty Fritters with Tofu and Sweet Potato





83 comments:

  1. That's an excellent post, Sarah! Thanks so much. I think I will take the vitamin C tip to heart, but the calcium and iron ban is a bit difficult, as you said.

    ReplyDelete
  2. Thanks Violet. Actually, I've just added an important iron source to the list - the ancient yet kinda new-on-the-scene Quinoa. Not mentioned in the US lists above, but actually one of the top vegetarian sources of iron. And it's gluten free. And it has lots of other nutrients.

    ReplyDelete
  3. hey lady! Just on your blog looking for THAT feta and spinach muffin recipe and saw this - excellent work - I love journalism than debunks stupid food myths. All your research is going to be really useful to lots of people. Right, I'm off to make some magic muffins ... they'll remind me of our little tour round Sydney this time last year. xx

    ReplyDelete
  4. hey Emma,
    Thank you, and funny you should mention muffins because I was just looking for my basic muffin recipe to show a colleague, and realise I haven't even put it up yet. So you probably had to improvise...

    ReplyDelete
  5. What's up to every one, because I am genuinely keen of reading this web site's post to be updated on a regular basis.
    It contains good stuff.
    Also see my webpage > football news uk

    ReplyDelete
  6. Nice post. I was checking constantly this blog and I'm impressed! Extremely useful information specifically the last part :) I care for such info much. I was looking for this particular information for a long time. Thank you and best of luck.

    My blog ... spiele spielen kostenlos

    ReplyDelete
  7. Somеtіmes funny pictures aгe created automatically,
    and nоw neeԁ а littlе time to οuг own.
    Every dау many new websites are coming οn the
    inteгnеt, ωhich сan be used fοr all
    sort оf acсеss to stuff thаt can mаke you smile.
    Laughter is the finest medication, аnd
    we neeԁ to partake in it as typісally as ωe are reаdy to ԁo
    so.

    Lоok іnto my web blog: lol pictures
    My web site: click the next document

    ReplyDelete
  8. I was recommended this blog by my cousin. I'm not sure whether this post is written by him as no one else know such detailed about my trouble. You're incredible!
    Thanks!

    Also visit my page; spiele spielen kostenlos

    ReplyDelete
  9. I have loaded your website in 4 totally different browsers and I must
    say this website loads a lot faster then most. Would you mind e-mailing me the company name of your web hosting company?
    My personal email is: tonya_prescott@gmail.com. I'll even sign up through your affiliate link if you'd like.
    Cheers

    my blog ... vacation rental property tax deductions

    ReplyDelete
  10. Αlthough you cаn't go back to any songs, you can skip songs, mark them as ones you like or dislike, and browse the names, bands, and CD the song is on of all the songs that have played already. Another thing you'll nеed іѕ sοmе
    stгength to endurе, beсаuse there's a good chance you'll be уοuг own
    рroducer for the shoω or perhaps the best producer the shoω
    has. Adԁitionally, ѕome new attributes make it
    еνеn eaѕier to make radiо buttоns do еxactly
    what you wаnt them tο do.

    Also visіt my blog ρoѕt - click through the next page
    my web site :: spiele spielen

    ReplyDelete
  11. 7 WCLH ( Foгmаt: Ϲollege Radio Wilkeѕ Unіversity's radio station plays mostly alternative rock, but Mondays have seemingly always been "Metal Mondays. Also, by having a radio internship in your resume, there is a better chance for you to become a DJ when you apply for a job in any radio station in the nation. Even today, I go big game hunting and all this, and the more dangerous something is, the happier I am.

    My site - visit the up coming site

    ReplyDelete
  12. Thank you, I've recently been searching for information about this subject for a long time and yours is the best I have found out till now. But, what in regards to the conclusion? Are you sure about the source?

    my site the best diet Plan

    ReplyDelete
  13. I read this article completely concerning the comparison of hottest and previous
    technologies, it's awesome article.

    Also visit my web-site - easy diets for women
    my website: good diet plans for women

    ReplyDelete
  14. You actually make it ѕeem so easy wіth
    yоur presentation but I find thiѕ topiс to be actuallу somеthing
    that I thinκ I would neveг understand. It seems too compleх and
    verу broad foг me. I аm looking fοrwaгd for your next рost, I'll try to get the hang of it!

    Feel free to visit my weblog: videos von youtube downloaden
    Also see my web page - click the next website

    ReplyDelete
  15. Hello, i feel that i noticed you visited my site so i got here to return the choose?
    .I'm trying to find issues to improve my web site!I guess its adequate to use a few of your concepts!!

    Also visit my site diets that work

    ReplyDelete
  16. Excellent, what a weblog it is! This webpage gives useful facts to us, keep
    it up.

    Also visit my homepage: rmr calculator
    my web page: resting metabolic rate calculator

    ReplyDelete
  17. These five free basketball game apps for the i - Phone will
    surely help you get your game on. Each program
    will have a box with a checkmark, find the programs you'd like to uninstall and uncheck that box. The reason for this rather strange feature is that, as described above, apps in the Android Market are listed as they are submitted, without any testing.

    My web site ... myvideo downloader

    ReplyDelete
  18. Great info. Lucky me I ran across your blog by accident (stumbleupon).
    I have saved it for later!

    Also visit my site http://eurosexparty.ws/index.php?own=2147255

    ReplyDelete
  19. Awesome post.

    Here is my homepage; registry cleaners

    ReplyDelete
  20. Hey there. I'm sorry to hassle you but I ran across your blog website and discovered you happen to be using the exact same template as me. The only issue is on my site, I'm struggling to get the page layout looking like yours.
    Would you mind contacting me at: lamar-mcgriff@yahoo.com so I can get this figured out.
    By the way I've bookmarked your internet site: http://www.blogger.com/comment.g?blogID=5436254488531309282&postID=358544394413543302 and will certainly be visiting often. With thanks!

    Feel free to visit my homepage ... furnished rentals vancouver canada

    ReplyDelete
  21. Excellent beat ! I wish to apprentice at the same time as you amend your site, how
    could i subscribe for a weblog site? The account aided me
    a acceptable deal. I have been tiny bit acquainted of this
    your broadcast offered shiny clear idea

    Visit my web blog :: http://dachary.edu.ar/tricomfor/mediawiki/index.php?title=Usuario:ChantalGo

    ReplyDelete
  22. Hi there! This is my first visit to your blog! We are a group of volunteers and
    starting a new project in a community in the same niche.

    Your blog provided us useful information to work on.
    You have done a outstanding job!

    Here is my web site - gift ideas for men

    ReplyDelete
  23. I'm not sure where you are getting your information, but great topic. I needs to spend a while learning more or figuring out more. Thanks for great information I used to be searching for this info for my mission.

    Stop by my web blog ronco Pocket Fisherman

    ReplyDelete
  24. Its like you read my mind! You seem to know
    a lot about this, like you wrote the book in it or something.
    I think that you could do with a few pics to drive the message home a bit, but other than that, this
    is wonderful blog. A fantastic read. I'll certainly be back.

    Have a look at my web-site lemon juicer

    ReplyDelete
  25. I always used to read article in news papers but now as I am a
    user of web therefore from now I am using net for
    articles, thanks to web.

    Feel free to surf to my blog :: www bankofamerica mymortgage

    ReplyDelete
  26. Hello, I wish for to subscribe for this website
    to take most recent updates, so where can i do it please assist.


    Also visit my page Breville juice fountain

    ReplyDelete
  27. Wow, this post is good, my sister is analyzing such things, therefore I am going to inform her.


    My web page; http://wiki.starcoders.de/index.php?title=Benutzer:BrookPede

    ReplyDelete
  28. I do not even know the way I finished up right here, however I assumed this publish was once great.
    I do not recognize who you are but certainly you're going to a famous blogger for those who are not already. Cheers!

    my site :: yousnapped.co.nz

    ReplyDelete
  29. Appreciation to my father who stated to me concerning this web site, this
    webpage is genuinely remarkable.

    Also visit my weblog; flight Simulation

    ReplyDelete
  30. Hey I know this is off topic but I was wondering if you knew of any widgets I
    could add to my blog that automatically tweet my newest twitter
    updates. I've been looking for a plug-in like this for quite some time and was hoping maybe you would have some experience with something like this. Please let me know if you run into anything. I truly enjoy reading your blog and I look forward to your new updates.

    Here is my site: airplane simulator

    ReplyDelete
  31. Hi to all, how is everything, I think every one is getting more from this website, and your views are
    nice designed for new people.

    My blog post airplane simulator game

    ReplyDelete
  32. I'm not sure why but this blog is loading incredibly slow for me. Is anyone else having this issue or is it a issue on my end? I'll check back later
    on and see if the problem still exists.

    Here is my blog post diets that work fast for women

    ReplyDelete
  33. Hi to every one, the contents present at this web site are genuinely awesome for people experience, well, keep up the good work
    fellows.

    my page http://www.penpalspoint.com/?L=blogs.blog&article=223438

    ReplyDelete
  34. You're so cool! I don't believe I've read through anything like that before. So good to find someone with original thoughts on this subject. Seriously.. many thanks for starting this up. This website is something that is needed on the internet, someone with some originality!

    Here is my webpage: verzekeringsleed.Org

    ReplyDelete
  35. Aw, this was a very good post. Taking the time and actual effort to produce a good article… but what can I say… I procrastinate a whole lot and never seem to get anything done.


    my web page diet that works

    ReplyDelete
  36. Excellent site you have got here.. It's difficult to find high quality writing like yours nowadays. I really appreciate individuals like you! Take care!!

    Also visit my page :: juicers review

    ReplyDelete
  37. Howdy! This is kind of off topic but I need some guidance from an established blog.
    Is it hard to set up your own blog? I'm not very techincal but I can figure things out pretty quick. I'm thinking
    about creating my own but I'm not sure where to start. Do you have any ideas or suggestions? Thanks

    My webpage ... exercises for vertical jump

    ReplyDelete
  38. Faѕtіԁiouѕ аnsωers regarԁing thiѕ question.
    Strοng argumentѕ eхplаіning everуthing rеgarding іt.


    Stoρ by my blog post - seevisual.com

    ReplyDelete
  39. Fastidious answers regarding this question.
    Strong aгguments eхplaіning eveгуthіng rеgагԁing
    it.

    Feel free to visit my website seevisual.com

    ReplyDelete
  40. Today, I went to the beach with my kids. I found a sea shell and gave it to
    my 4 year old daughter and said "You can hear the ocean if you put this to your ear." She placed the shell to her ear and screamed.
    There was a hermit crab inside and it pinched her ear.
    She never wants to go back! LoL I know this is totally off
    topic but I had to tell someone!

    Feel free to surf to my homepage :: workouts to increase vertical jump

    ReplyDelete
  41. Hey just wanted to give you a quick heads up. The words in your post seem to
    be running off the screen in Chrome. I'm not sure if this is a formatting issue or something to do with web browser compatibility but I thought I'd post to let you know.

    The design look great though! Hope you get the issue resolved
    soon. Many thanks

    Take a look at my webpage; vertical Leap workouts

    ReplyDelete
  42. Greetings, I think your website could possibly be having browser compatibility problems.
    When I take a look at your web site in Safari, it looks
    fine however, when opening in Internet Explorer, it has some overlapping issues.
    I simply wanted to provide you with a quick heads up!
    Apart from that, great site!

    Look at my blog; christmas shopping

    ReplyDelete
  43. Greetings I am so thrilled I found your blog page, I really found you
    by mistake, while I was looking on Digg for something else,
    Anyhow I am here now and would just like to say cheers for a fantastic post and
    a all round enjoyable blog (I also love the theme/design), I don’t have time to look over it all at the minute but I have book-marked it and also added your RSS feeds, so when I have
    time I will be back to read a great deal more,
    Please do keep up the great jo.

    Have a look at my homepage; www.alexanderburstein.com

    ReplyDelete
  44. I almost never write remarks, but I looked at a few
    of the responses on this page "IRON SPECIAL - ESSENTIAL INFO AND RECIPES".
    I do have a few questions for you if you tend not to mind. Could it
    be only me or does it give the impression like some of these remarks look like they are written by
    brain dead visitors? :-P And, if you are posting on other
    online sites, I would like to follow anything
    fresh you have to post. Could you list of every one of all
    your social networking pages like your linkedin profile,
    Facebook page or twitter feed?

    Feel free to visit my web page :: workouts for vertical leap

    ReplyDelete
  45. There's definately a lot to learn about this subject. I love all of the points you made.

    Also visit my web blog - exercises to increase vertical jump

    ReplyDelete
  46. Definitely believe that which you stated. Your favorite justification seemed
    to be on the net the easiest thing to be aware of. I say to you,
    I definitely get irked while people consider worries that they plainly
    don't know about. You managed to hit the nail upon the top and also defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks

    Check out my web-site :: http://www.proadm.Com.br/

    ReplyDelete
  47. Its like you read my mind! You appear to know a lot about this, like
    you wrote the book in it or something. I think that you
    could do with some pics to drive the message
    home a bit, but other than that, this is wonderful
    blog. A fantastic read. I'll definitely be back.

    Feel free to visit my webpage; exercises for vertical leap

    ReplyDelete
  48. I wanted to thank you for this wonderful read!!
    I definitely enjoyed every bit of it. I have you saved as a favorite to check out new stuff
    you post…

    Also visit my blog post; vertical jump exercises

    ReplyDelete
  49. I'm really impressed with your writing skills as neatly as with the structure to your weblog. Is this a paid subject matter or did you customize it your self? Anyway keep up the nice quality writing, it is rare to peer a nice weblog like this one today..

    Feel free to visit my website :: http://dateinitalia.com

    ReplyDelete
  50. I must thank you for the efforts you've put in penning this blog. I am hoping to see the same high-grade content by you in the future as well. In truth, your creative writing abilities has motivated me to get my own blog now ;)

    my blog exercises to improve vertical jump

    ReplyDelete
  51. Greetings! Very helpful advice in this particular
    post! It is the little changes which will make the biggest changes.
    Many thanks for sharing!

    Also visit my blog vertical leap workouts

    ReplyDelete
  52. Have you ever considered about adding a little bit more than just your articles?
    I mean, what you say is valuable and all. However just imagine
    if you added some great photos or video clips to give your posts
    more, "pop"! Your content is excellent but with images and
    clips, this website could certainly be one of the
    best in its field. Amazing blog!

    Here is my web-site how to jump higher fast

    ReplyDelete
  53. You've made some decent points there. I checked on the net to find out more about the issue and found most individuals will go along with your views on this web site.

    Have a look at my web site :: http://1sitebusiness.com/groups/alles-ueber-das-beliebte-kartenspiel-american-poker-aus-der-novoline-reihe

    ReplyDelete
  54. Remarkable! Its in fact remarkable article, I have got much clear idea regarding from this paragraph.


    Feel free to surf to my site ... waltoncountywiki.com

    ReplyDelete
  55. I’m not that much of a online reader to be
    honest but your blogs really nice, keep it up!
    I'll go ahead and bookmark your website to come back later. Cheers

    Stop by my web page :: workouts for vertical leap

    ReplyDelete
  56. Hi there, I check your new stuff regularly. Your humoristic style is witty, keep it up!



    Here is my web blog - superhoops.Org

    ReplyDelete
  57. Remarkable issues here. I'm very glad to look your post. Thanks so much and I am having a look forward to touch you. Will you kindly drop me a mail?

    Here is my homepage http://theaccountingsolution.com.fj/wiki/index.php?title=Ab_Rocket_As_Noticed_On_Tv_Evaluation

    ReplyDelete
  58. It's perfect time to make a few plans for the long run and it is time to be happy. I've read this put
    up and if I may I desire to counsel you few interesting things or suggestions.
    Perhaps you could write subsequent articles regarding this article.
    I want to read more issues approximately it!

    my blog: vacation beach rentals in california

    ReplyDelete
  59. I was suggested this website by my cousin. I am not sure
    whether this post is written by him as nobody else know such detailed about my
    difficulty. You are wonderful! Thanks!

    My page: juice fast

    ReplyDelete
  60. Hello! Someone in my Facebook group shared this site with us so I came to check it out.

    I'm definitely enjoying the information. I'm book-marking and will be
    tweeting this to my followers! Terrific blog and outstanding design and style.


    Also visit my web blog ... vegetable juice

    ReplyDelete
  61. Hello, i read your blog occasionally and i own a
    similar one and i was just wondering if you get a lot of spam feedback?

    If so how do you prevent it, any plugin or anything you can advise?
    I get so much lately it's driving me insane so any assistance is very much appreciated.

    Also visit my website; sodwiki.com

    ReplyDelete
  62. This is really fascinating, You're an excessively skilled blogger. I've joined your feed and stay up
    for in the hunt for more of your fantastic post.

    Additionally, I've shared your web site in my social networks

    My web blog - wheatgrass juicers

    ReplyDelete
  63. Howdy! Would you mind if I share your blog with my zynga group?
    There's a lot of people that I think would really enjoy your content. Please let me know. Thank you

    Here is my homepage; workouts to increase vertical

    ReplyDelete
  64. Thanks a bunch for sharing this with all of us you really understand what you're speaking about! Bookmarked. Kindly additionally discuss with my website =). We could have a hyperlink exchange arrangement between us

    Review my web blog: daytime tv

    ReplyDelete
  65. Hey this is a real cool web site

    Here is my web blog: having trouble getting pregnant the third time

    ReplyDelete
  66. I will right away seize your rss as I can not to find your email subscription hyperlink or e-newsletter service.
    Do you've any? Kindly let me recognize in order that I may subscribe. Thanks.

    My web blog :: www.clubitaliani.com

    ReplyDelete
  67. Keep on writing, great job!

    Also visit my web page allegro.fafalter.de

    ReplyDelete
  68. I just couldn't go away your website prior to suggesting that I really loved the usual info a person provide to your visitors? Is gonna be again continuously in order to check up on new posts

    my webpage: juice fast

    ReplyDelete
  69. Thanks a lot for sharing this with all people you actually recognise what you are speaking
    about! Bookmarked. Please also talk over with my web site =).
    We could have a link exchange agreement among us

    My web-site ... exercises to increase vertical jump

    ReplyDelete
  70. Hey there! I've been reading your weblog for some time now and finally got the courage to go ahead and give you a shout out from Houston Texas! Just wanted to tell you keep up the good job!

    My page; exercises to improve vertical jump

    ReplyDelete
  71. all the time i used to read smaller posts which also
    clear their motive, and that is also happening with this paragraph which I am reading now.


    Feel free to visit my webpage - vertical jump workouts

    ReplyDelete
  72. Hi there! Would you mind if I share your blog with my
    myspace group? There's a lot of people that I think would really enjoy your content. Please let me know. Thank you

    my homepage marcovannoord.com

    ReplyDelete
  73. I every time spent my half an hour to read this blog's articles or reviews every day along with a mug of coffee.

    Here is my blog post holiday gift ideas

    ReplyDelete
  74. What's up Dear, are you in fact visiting this site regularly, if so then you will definitely get good know-how.

    Here is my blog www.vl-nuernberg.de

    ReplyDelete
  75. I've seen so many views on this matter that I could not be much more confused.

    Here is my weblog :: personal loans

    ReplyDelete
  76. Hey! Do you know if they make any plugins to protect against hackers?
    I'm kinda paranoid about losing everything I've worked
    hard on. Any recommendations?

    Stop by my web page: vegetable juice

    ReplyDelete
  77. Whats up! I just would like to give an enormous thumbs up for the great information
    you have right here on this post. I can be coming again to your weblog for more soon.


    My website Search Engine Optimization

    ReplyDelete
  78. This information is worth everyone's attention. When can I find out more?

    Feel free to visit my site :: kitchen remodel floor plans

    ReplyDelete
  79. Have you ever thought about adding a little
    bit more than just your articles? I mean, what you say is valuable and everything.
    But think of if you added some great visuals or
    video clips to give your posts more, "pop"! Your content is
    excellent but with images and clips, this blog could definitely be one of the most
    beneficial in its field. Amazing blog!

    My site - white kitchen appliances 2013

    ReplyDelete
  80. biz member, Ed Bankos' personal invitation, I invite you to check out the site. Fortunately, there are a variety of skin tag removal treatments you can use. There are many different reasons that could lead to the development of these tags on the skin.

    Feel free to surf to my web site: http://wiki.comunitavalledisole.tn.it/index.php?title=Utente:Jackie642

    ReplyDelete
  81. You need to take part in a contest for one of the highest
    quality blogs on the net. I am going to recommend this web
    site!

    Also visit my blog post: book of rah kostenlos spielen

    ReplyDelete
  82. Another available treatment option that can be done at home without a prescription is a topical ointment.
    Once you do, you will know which type of remover to buy that will not irritate your skin.
    You might notice some swelling in different parts of your body.


    Feel free to visit my webpage: acrochordons skin tags

    ReplyDelete
  83. I like the valuable information you supply to your articles.
    I'll bookmark your blog and test once more here regularly. I'm fairly sure I will be told
    many new stuff proper here! Good luck for the next!


    Have a look at my web page ... the symptoms of asthma []

    ReplyDelete

There was an error in this gadget

Followers