Juicing Part Two

We’ve already covered WHY you’d want to juice, WHAT equipment you’d need, now let’s talk about WHO, WHEN and HOW….

There are two types of people who will benefit from juicing. The first is someone who has a lot of health problems and would like to improve or even resolve their health problems (especially arthritis, bowel problems, skin problems, and so forth). The other person is someone who already has a good base of health to begin, and wants to stay healthy and prevent disease. I suppose you could also say that maintaining a healthy weight is a “side effect” of consuming a lot of veggies!

Fresh Juice is designed to be consumed immediately after making. When you expose it to light and air, it begins to

loose nutrients. Storage of juice is not the best idea, but if you make a large batch (to take to work that day, for example) you should store it in a metal container, in the refrigerator. It’s best to consume juice between the hours of 7am and 9am when your Stomach is most energetically active! Juicing is easier and better than eating whole vegetables. You can consume a greater amount, a greater variety, AND research has shown that the nutrients are more “bio-available” to the body in juiced form. With that being said, Juice every day, and the more colorful the vegetable the better!

As far as HOW to juice, it’s pretty simple. Don’t put items in the juicer that don’t have liquid – like bananas, avocado, or thick peels. Most vegetables can be put through the juice with their thin skin left on or their green tops (just make sure you wash it). Depending on your juicer’s mouth opening and strength, you may or may not need to chop your vegetables first.

I have posted a few recipes to get you started from our Juicing Workshop below – give these a try and make sure to let me know what you think!

“The Mojito” (Note: Aloe helps heal the inner lining of our digestive track)

2 green apples, 1 wedge of Aloe (remove outside skin and just use the clear jelly part of the plant), 1 handful of                   fresh mint, Splash of water and ice

Carrot Juice (Note: this recipe is great for the skin or an upset stomach)

3 parts apple, 3 parts carrot, 1 part ginger  

“Basically Green”

1 green apple,   ¼ cucumber (skin on), 1 celery stalk,   ¼ lemon (peel on)

Dilute with an equal amount of H2o.

Detox Recipe 2  (Note: use beets sparingly)

1 beet (raw with skin on),    ½ lemon (can leave skin on), 2 carrots, 1 green apple, 1” piece of ginger

Quick V8 Juice (Spinach: the healthiest leaves are colorful and dark!)

3 carrots, 1 tomato, Handful of spinach

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You are what you eat – the Do’s and Don’ts of Eating

Ever heard the phrase “you are what you eat?” That phrase is literal – our food is our fuel for our body. Food makes this amazing machine run, even down to a cellular level. If you put junk in, your insides will also be junk! Somewhere in time, we became accustomed to using food as entertainment, with feelings, and so forth. This country is in desperate need of a shift of our mind set – back to thinking that we “eat to live,” not “live to eat.”

A few DON’Ts for Eating:

a)     Don’t overeat and don’t go for that second helping. If you are trying to lose weight, try to eat about 50% of what you would typically put on your plate.

b)    Don’t eat foods that are full of sugar and carbs. When consuming food, ask yourself “How does this food benefit me? What nutrients does this have to actually improve the way my body functions?” I can say with certainty that a “coffee and doughnuts” type of breakfast will not make the cut. If you can’t answer this question – it’s time to rethink your approach to food!  

Some DO’s:

a)     Consume a diet that is about 45% cooked vegetables, 30% raw vegetables and fruits, and 25% nuts/grains/proteins/beans/meat.

b)    Do take charge of your health! You are the only one who is responsible for your health, and you are in the driver’s seat! And, it is never too late to start making some changes.

Thoughts on a New Year…

As we ring in another New Year, I have a question for you – Who or what do you see when you look in the mirror? Do you see a confident, happy person who is capable of success?

I have been observing the fear that runs rampant during this time of year. We tend to put our focus on all of the things we “just have to get done” before Christmas, wanting to lose weight in the New Year, or any of the things that we don’t have, did not do or should have done this year.

Instead let’s shift that frame of thinking just a bit! “When fear disappears, abundance appears” – some great words of wisdom by Tony Robbins! Abundance is a great word, isn’t it? What does it bring to mind for you? More importantly, do you attract abundance?

If you don’t you may be wondering how to!  Well, I’d like to remind you that “thoughts are things” – meaning what we think about, we bring about. If we constantly put our mind’s focus on what we DON’T have, or DIDN’T do, that is what will continue to be our reality. When we have a slight shift of the mind towards positivity, abundance will result! Whatever you put your intention and focus onto is what you will attract to yourself. Think as if you already HAVE or ARE that thing you desire, and it will become your reality. As you celebrate the beginning of a new year, CHOOSE positivity, CHOOSE forward thinking, and you will see a shift of your energy to the vibration of abundance!

Sweet Deceit: High-Fructose Corn Syrup

This country consumes more sweetener made from corn than from sugarcane or beets, gulping it down in soft drinks and juice, as well as in packaged foods and baked goods. Popular items like bread, spaghetti sauce, breakfast cereal, ketchup, pickles and barbecue sauce are laced with high-fructose corn syrup, the most common added sweetener today.

According to the U.S. Department of Agriculture, we consumed almost 63 pounds per person, per year of high-fructose corn syrup in 2001, and today that number has shockingly risen to 129 pounds per year.

It’s made by milling corn to produce corn starch, then processing the starch to yield corn syrup, which is almost entirely glucose. Enzymes are then added that convert some of the glucose to fructose. Almost all nutritionists identify high-fructose corn syrup consumption as a major culprit in the nation’s obesity crisis. So why are we using so much of it?

It’s incredibly cheap! Sugar is twice as expensive as high-fructose corn syrup. The inexpensive sweetener flooded the American food supply in the early 1980s, just about the time the nation’s obesity rate started its unprecedented climb. What a coincidence!

Given how ubiquitous high-fructose corn syrup has become, and the misleading television commercials funded by its producers that may have fooled some of us, some people are becoming aware and concerned about possible adverse health effects.

Researchers at Princeton University found that high-fructose corn syrup prompts considerably more weight gain. A study demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say this work sheds light on the factors contributing to obesity trends in the United States. The steady increase of high-fructose corn syrup into our diets has effected our perception of flavor and is contributing to our overall intake of empty calories, and sugar addiction.

Other health concerns lie in the quality of the corn being used to produce the finished product. Usually high-fructose corn syrup is made from genetically modified corn that has been exposed to pesticides, which come with their own well-documented side-effects and health concerns. Yuck!

Recently, I made it my personal goal to avoid eating foods that contain high-fructose corn syrup. This plan proved much harder than I thought. Reading labels was enlightening. I found that nearly everything on the shelves of the grocery store contains some form of hfcfs, including some items labeled as “natural foods.” You’ll find it on the labels of everything from salad dressings to protein bars, even most fat-free coffee creamers have it! Eating less processed foods is an easy way to avoid it. I buy the product with the least number of ingredients and eat as much fresh, unprocessed meals as possible. Pick up the book The Whole Truth Eating and Recipe Guide by Top Chef and nutritionist Andrea Beaman.

I am challenging you to try this for a week. If you don’t decide to boycott high-fructose corn syrup completely, at least become aware of how prevalent it is and how much better off you could look and feel without it. This is one more step towards living well!

Super Charge Your Diet: Ten Super Foods You Should Be Eating

Super foods are “super” because they have the highest concentrations of easily digestible nutrients, fat burning compounds and vitamins and minerals to protect and heal your body. If you had an expensive sports car you would only fill its tank with top quality fuel, right? Your body is an even more precious vehicle, one that runs much better on quality food. These ten super foods, when incorporated regularly into your diet, can help you run on all cylinders.

Eggs: The best protein source on the planet, eggs consistently outrank milk, beef, whey, and soy in the quality of protein they provide. In addition to containing all the essential amino acids, eggs are loaded with nutrients. “And for God’s sake, eat the yolks,” says Bowden. People avoid the yolks because they fear cholesterol, but egg yolks contain choline, which helps protect heart and brain function and prevents cholesterol and fat from accumulating in the liver.superfood-spinich

Kale & Spinach: When it comes to leafy green vegetables, the darker green, the better. Greens are low in calorie, vitamin-rich and high in fiber. Considered perhaps the most concentrated source of nutrition of any food, greens are packed with vitamin K, which regulates blood clotting and helps protect bones from osteoporosis.

Avocados: Sure, they’re high in fat, but avocados contain healthful monounsaturated fat, which has been linked to a reduced risk of cancer, heart disease and diabetes. “Avocados aid in blood and tissue regeneration, stabilize blood sugar, and are excellent for heart disorders,” says Ed Bauman, Ph.D., director of Bauman College. They’re loaded with fiber (11 to 17 grams per fruit) and are a good source of lutein, an antioxidant linked to eye and skin health.

Salmon: Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines” The Omega-3 fatty acids that Salmon provides can improve insulin sensitivity—which helps build muscle and decrease belly fat.

Apples: With twice the fiber of other common fruits, apples are a great low calorie snack that will fill you up and keep blood sugar in check. Loaded with the powerful antioxidants quercetin and catechin, which protect cells from damage, apples can help reduce the risk of cancer and cardiovascular disease, especially if you eat the skin. An apple’s peel contains five times more polyphenols than its flesh.

Blueberry: These anti-aging superstars have highest antioxidant level of all regularly consumed fruit anti-aging superstars, their rich in anthocyanins, which have been shown to improve vision and brain function. Studies show that eating blueberries slows impairments in motor coordination and memory that accompany aging. These little blue gems also reduce inflammation, which is inextricably linked with virtually every chronic disease from Alzheimer’s and Parkinson’s, to diabetes and heart disease.

Olive oil: Another on the list of cancer inhibitors is olive oil, a “healthy” type of fat which has anti-inflammatory properties. Replacing other fats in your diet with olive oil can significantly lower blood pressure and reduce the risk of heart attack. Chronic inflammation in the body is linked to metabolic syndrome but a diet rich in cold-pressed (not heated) olive oil can fight inflammation in your body.

Pomegranates: These beauties have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.pomergranate super food

Garlic: Research shows that garlic lowers total cholesterol and triglyceride (blood fat) levels, helping prevent clogged arteries. “Two to three cloves a day cut the odds of subsequent heart attacks in half for heart disease patients,” says Bauman. Garlic also tops the National Cancer Institute’s list of potential cancer-preventive foods.

Almonds: Even though almonds are relatively high in fat and calories, studies show that eating then can  help with weight loss and lowering cholesterol (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).

So, they haven’t officially found a cure for caner, but eating super foods and living well can help prevent it. This list only skims the surface of the abundance of exotic super foods available. Do some research and try incorporating a new super food into your diet each week.