Tag Archives: diet

To juice, to smoothie, or just fork it!?

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Many have asked me about juicing, if it’s a healthier way to consume veggies and fruits, or why some are so crazy about it. Ditto for smoothies, why not just eat a salad? Well, there are reasons, but if a salad is what you want, my all means, please, eat a salad!

Juicing. There are some significant benefits to juicing produce. In many cases, micro nutrients are destroyed when they are cooked: a bunch of points scored for raw produce! We get TONS of enzymes from eating fresh raw produce. Enzymes? what be those? you ask. The quick answer: enzymes are required for every single metabolic (i.e., chemical) reaction in the body. Want more energy? get more raw veggies in your diet. Simple, easy, done. That said, the greater quantity of these produce gems we can get, the greater support we are giving our bodies. Juicing reduces the produce to an extremely easy-to-absorb form. It’s a glass full of fresh, real, nutrients with a direct, free pass to the cells of our body. Juicing is also a great way to add a wider variety of vegetables to your diet. Most juicers come with recipe books. Or grab what looks good to you and have fun with the different combinations. 

My morning juice. Grapefruit, lemon, beets, celery, and carrots.

My morning juice. Grapefruit, lemon, beets, celery, and carrots.

Juices, however, should generally not be considered a whole meal, since there is no protein or fat in juices. (Cleanses/detoxing, however, is another topic.) The downside to juicing, we lose the fiber. However, a savvy juicer will use it to make crackers with tasty seasonings, and ground nuts and seeds. Use it all and waste nothing.

Smoothies are a quick and easy meal. They are also a great way to get a massive amount of nutrients (although, not as much as juicing will render) plus all the fiber! Not much downside to this option. It does beat out salads for nutrient density, however. A salad will have maybe 2-3 cups of vegetables, and a smoothie can have up to 4-6 servings (and less prep work). If I’m having a smoothie as a meal, I make sure to add in a fat, such as an avocado, fresh ground flax seeds, coconut milk, chia seeds, almond butter, for example, to balance the macro nutrients. This also aids in metabolizing the fat soluble vitamins. Gulp it down, good.

Salads: always a brilliant choice. Anyway we can get fresh produce into our systems is a good way. The chewing process is good for stimulating digestive juices. Chewing the veggies also benefits the health or our teeth (and whiteness).

A few guidelines: always wash the produce before juice/blend/chomping it. Use organic vegetables when possible. Conventional produce is often genetically modified (body knows real food best) and always coated in various ‘cides (insecticide, pesticide, herbicide, etc.). At least choose organic for the Dirty Dozen, since juicing and blending will render any chemicals immediate access into your blood stream and instantly create a toxic load on the body.

  • Peaches
  • Apples
  • Sweet Bell Peppers
  • Celery
  • Nectarines
  • Strawberries
  • Cherries
  • Pears
  • Grapes
  • Spinach
  • Lettuce
  • Potatoes

Do you have a favorite smoothie, salad, or juice combination you love? Do you do something different every time? Do you use spices to mix it up?

Coming soon, a guest will review, from the trenches, juicers for us. There are so many kinds, shapes, models, how to choose what’s best for you!

Spring up!

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The tulips and hyacinths are pushing through dirt on my little chunk of land. I’ve gone to 5 yoga classes in 6 days and am feeling sore, but also a little bit stronger. Yoga and spring, right after a detox is all such great timing for me. Although, any time we make positive changes in our lives is great timing. Now that I’m feeling a little strength come back, I feel more motivated to do even more. Get outside in fresh air, reconnect with friends and family I haven’t seen in a while. Weed the garden.

Exercise is the other critical factor to good health. Nutrition and exercise work together so well. Our organs and bones will age with us, but we can do a lot to keep them strong and functioning well into old age through exercise and eating nutrient-dense, foods (a wide variety of vegetables, fruits, legumes, especially). Muscles, however, are another story. We lose muscle mass in old age because of inactivity, not because of aging (excluding a very few disease conditions). If we strength train when young, middle aged, or when elderly, it will benefit our strength, stability, digestion, moods, and of course that cute tush. Some moderate cardiovascular exercise, strength training, and good nutrition can set up a beautiful foundation for health, energy, and quality of life.

What do you do to stay motivated to exercise?

Happy hiker.

Happy hiker.

Forward we march

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Post detox. My cravings were anxiously waiting for the end of the 21-day detox; the end arrived, and well, meh. I wasn’t so interested in binging, splurging, indulging, or otherwise reverting back to where I was. Yes, this is a good feeling. The feedback from the other detoxers is also exciting. The level of compliance varied, but so did the individual goals. Any change we can make toward eating more health-supportive foods is a great accomplishment. Here are the most common results from the fellowship:

  • Cut out some processed foods and drank less soda/alcohol
  • 100% compliant with the protocols
  • Increased energy levels
  • Weight lost (5-15lbs!)
  • More real food intake
  • Less processed food intake
  • Cholesterol levels were cut
  • Tummy aches, sinus issues, were eliminated
  • Sleep was deeper and more restful

Those were just a few of the most common results of this detox. But the one I love most of all: awareness. Awareness was increased around foods that heal and foods that make us sick, stuffed up, and inflamed. Of course, a detox isn’t the answer to all that causes ill, but it can be a start. It can help give the liver a break so that it can function better. Bigger issues can take longer to heal and require specific nutrients, and lots of patience.

My next personal challenge: 20 yoga classes at my local studio in April. I’ve been out of practice for a couple months, too laden down by work, school, other work, pups, life. But I’m going to take advantage of this sense of commitment and get back to it! It’s all part of the equation to live long, strong, and energetically.

What is your personal challenge this month?

Day 19.

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19/21

Tick tock. Tick tock. GO CLOCK GO! Spring is attempting to overwhelm me with fresh air, sunshine, and warmth. The mighty seducer is also trying to pull me from my work and get my fingers in the dirt, my feet on the trail, and my soul outside. How do you fight that? Don’t. Just go.

I’ve been reflecting on the past three weeks and I realized I’ve gotten more work, projects, and assignments done than the previous 3 months combined. Of course, part of that is due to the dramatic increase of my work load this past month (if it’s got to get done, a way will be found to get it done, right?). However, I’m sure not having to drag my over sugared self around helped considerably. My energy levels have gone up and sleep has been so beautifully delicious (sorry, Spring, there is another lover, Sleep) on this detox.

My big garden is also looking at me with puppy eyes, ‘Come play in the dirt! Let’s get our grow on!’ It was such a thrill last summer (first season with my big front-yard garden) to go out and collect food, right before I made dinner. Gardens make it easier for us to eat more veggies and, consequently, help teach kids about real food; kids tend to eat their veggies more when they participate in the growing, weeding, and harvesting process. The upside is limitless. Gardening is the most sustainable thing we can do for the planet. Period. And wonderful phytonutrients we get from vegetables, is one of the best things we can do for our bodies. Period.

Blank canvas

Blank canvas

My mom taught me (she’s still trying, some things I’m slow at picking up) that we can grow food in just about any container there is. So far I have only tested this minimally, but I have seen food grown in a crazy variety of containers: trellis tomato plants on a small balcony, old re-purposed dressers, buckets, cinder blocks. It’s endless. As long as the plants get the right amount of light, soil nutrients, and water: we get FOOD!

Do you have a garden? How do you garden? In the city, on a farm, in the kitchen (grow sprouts on the kitchen counter!)

Counter top grown sprouts

Counter-top grown sprouts

Day 17.

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17/21

Soooooooooooo, it’s been requested I discuss some cholesterol and glucose numbers. And since yesterday was “Diabetes Alert Day”, I’ll delve into that topic. Sugars (yes, again) are the fundamental source of so much that threatens our good health. We need glucose (sugar’s form in the blood) to fuel the brain, muscles, and create energy. However, the amount we need is grossly less than what the average American consumes. If the grocery store layout were indicative of what foods we need most, the produce section and the whole middle section with the aisles would swap places. All those aisles would be condensed to a few shelves in the corner.

And, this layout would help eliminate type II diabetes, much of the obesity issues and related diseases, cancer would be asking for handouts in the streets (kicked out its fancy mcmansions), and inflammation, rheumatoid arthritis, would be added to the rare species list. But, I diverge.

Blood tests for cholesterol and glucose levels can be indicators of how our systems are working (there are many more that can also help, but we’ll stick to these today). One member of the detox had her cholesterol and blood sugar checked last week, and the numbers were significantly better than what the were before the detox (eliminated the sugar in her diet and increased vegetables, variety, and home cooked meals). Consequently I went and had mine checked this week. Also, much better. My HDL (‘good’) cholesterol number (51) was higher than previously, my fasting blood sugar (glucose) levels were lower (82), and triglyceride levels (57) were lower. Huzzah!

Eating well really does make a significant impact on our health.

Day 13.

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13/21

What a ride! We got an unexpected* snow storm, over a foot so far and it’s still coming down! (*the weather peeps said it was coming, but I don’t believe them anymore.) My fridge is full again. Whew! Today I have spaghetti squash and fresh greens, black beans, and lots of seasons to spice things up (and help with the detox).

I still can’t seem to get enough of my juicer lately. Breakfast juice was 1 lemon, 1 beet, 2 carrots, parsley, and 2 celery stalks. Beets are a wonderful aid in detoxifying.They have a great little phytonutrients called betalains, which have many benefits such as providing antioxidant, anti-inflammatory, and detoxification support (especially phase 2 liver detox involving glutathione). The longer they are cooked, however, they start to loose nutrients. Eat them raw, juiced, steam around 15 minutes, or roast under 60 minutes (best to least in that order). They are also high in folate, manganese, fiber, potassium, and vitamin C. They are a great food for athletes.

My favorite ways to eat beets are roasted with butter. But I also love them raw shredded over a salad, juiced, and most definitely I love fermented beets. Deeeeeeeeeeeeeelicious! How do you like these ruby gems?

Day 7.

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7/21

One full week! The group has been reporting better detox symptoms (less headaches, brain fog). It sounds like most have been compliant, too. This is great and warms my heart so very much. It was a rough week for some, especially with the caffeine withdrawals. But, alas, perseverance and good food have won out. Forward we march to better health and habits.

I had a delicious, slightly more bitter juice this morning: 1 small beet, 1 pear, 2 celery stalks, 2 small carrots, 1 lemon, and about 1″ of ginger. I had that with a side of garlicy guacamole and some flax seed crackers. Breakfast! My juicer hasn’t seen this much action ever. I’m happy to be getting some work out of it.

Now I’m off to take the crazy pups and myself for a nice long walk. Happy St. Patrick’s Day! Eat good greens!

Jones & Indy

Jones & Indy

Day 5.

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5/21

Yesterday morning I was a bit over the top cheerful. Pretty sure that if there had been any other human around me, I would have been slapped. But my energy sank as the day dredged on. I only wanted to nap. And, I had a little bit of a headache.

I’ve had many moments where I think “no one would know if I had a piece of chocolate.” But that’s not true. I would know. In the in end, I’m doing this for myself. So, to the next day I go, reminding myself of how important it is to my health to give my body this break and time to repair. It’s also important to me to get back to some of the good habits that got dropped off over the past several months.

One thing this nutrition therapist journey has brought me is outstanding tools to be healthy. My diet has changed (for the better) a lot over the past two years. But, I’m human. And like other humans, I’m a creature of habit. When times are stressful, it’s easy to fall back on old habits. These old habits haven’t served me very well in the past, nor were they currently, and I know they won’t in the future. For this reason (and many others) I push on. I push through this day 5, and to day 6, and through to day 21. After day 21? I hope to have reinvigorated my healthy habits again. Refreshed. Spring!

In spite of all the food I made on Day 3, I woke up and had no appetite. So much cooking and now I’m not hungry. Thankfully I have a big freezer. And knowing me, my appetite will return soon, it never says away for long. I had some juices and by evening my appetite came back.

I got this from a former classmate, for left over juice pulp. I’m going to try it this weekend.

Pulp from juicing

  • Mix the pulp with freshly milled flax seed (or almond, coconut flour, etc.)
  • Fresh garlic
  • Spices such as a curry mix.
  • Mix it all together and dehydrate it, or bake it in the oven on a low temp, until it’s your desired crunchy level (or less crunchy)

Have a great weekend, all.

Day 3.

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3/21

Today isn’t as shiny as yesterday. I have a low grade headache and have a little brain fog. Nothing unexpected. I actually thought the headache would be worse, as it has been in the past. But that could be the benefit of me doing regular detoxes: every detox cleans up the diet a little (or a lot) and better habits get solidified.

Last night was rough, however. I wanted some sugar treats bad. I got a massage, which was wonderful, and then focused my attention on an avocado and some herbal tea. I slept so soundly! Avocado, incidentally, is a wonderful food to help lower blood sugar levels. It’s got lots of good fats for the brain, and all of the body’s cells, a ton of fiber, and it is low in carbohydrates (which will elevate blood sugar levels).

There’s a lot going on in the kitchen today. I’m a procrastinator when it comes to cooking. I can find so many other things to do before preparing food. But as soon as I do make something, I’m reminded that it really didn’t take nearly as much time as I thought it would. (Dear Self, please remember! It really doesn’t take that long too prep and cook good food and it is yummy!)

I’m cooking up the butternut squash ginger soup (finally) with extra ginger, garlic, and onions (sulfurs and anti-inflammation spices are good for the detox). I’ve also made up a big batch of 4 ancient grain cereal (amaranth, teff, millet, quinoa) and will start some congee. Congee is an ancient Chinese soup. It’s very healing, very easy on the digestive system, and makes a nice snack (or meal). It’s a basic rice broth (very diluted rice), with some veggies tossed in, and then you can build on it from there. Pulp from juicing? Toss it in the congee. Left over greens from dinner? Toss it in the congee.

My congee: 1 cup brown rice, 9 cups water, 1-2 cups mixed greens (spinach, kale, red lettuce), 1 lemon quartered. Slow cooker: 4 hours high/8 hours low. Remove lemons, squeeze juices out, puree soup.

IMG_0157

And for my friends out there joining me in this detox: keep at it! Get lots of rest. The first week is the hardest. And I’m so very proud of each of you! You’re doing this for your health and wellness. It’s worth it.

Day 2.

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2/21

Last night was better than I expected but not blissful. Habits are hard to change and I believe habits can last longer than cravings.

Planning and not planning. I think I need to balance these as well as the stress in my life. Stress is the primary motivator for my detox. I need to take the bull by the horns and get control of this runaway beast. School and work and life have all been kicked up a couple notches recently, and I’ve let my healthy habits fall to the side. My the excuse was that I’m too busy, too much else to focus on. But deep down, I know that this is the most important time to address and deal with these stressors. Or I will be trampled by that bull, and I only have myself to blame. My resolve: attack. Attack with a good diet, relieving a lot of stress on my organs, nervous system, brain chemistry. Attack with massage, stretching, yoga, long walks (my nutty pups love that one most), and deep breathing. I need to calm the heck down. Attack with attitude: Moxie and good vibes.

As I sipped on my tea last night, I found myself worrying about the weekend (still days and days away), about wine and chocolate temptations mostly (yep, total girl cravings). I thought “wait a second. that’s NOT today, and I’m doing GREAT today.”

With any new diet change, your best friend is going to be planning (and best defense against the stress from the changes). The better you plan, the more successful you’ll be. However, I think it’s important to know when not to plan. But, this is nothing new, it’s the old wisdom of taking one day at a time. Let go of yesterday, let go of tomorrow, live in today.

With a slow deep breathe, I tackle today. And only today.

Last night I made stock out of the chicken bones, and roasted a butternut squash. There will be soup with lots of ginger very soon. And Congee is up next as well! Stay tuned.

What is interesting on my menu for today? Probably lunch (and hopefully soup): Shrimp sauteed in garlic, onion, ginger, turmeric (one of the best health supportive seasonings out there), in coconut oil, with quinoa & arame.

Hope you all had a great day 2! I know a lot of caffeine headaches and moodiness are running bulls out there. Address, breathe, and remember, it’s just today. Tomorrow is its own problem, not today’s problem.