Cheat sheet…

I’m one of those people who walk around the grocery store with my iPad. I know, it looks funny, or I look hoity-toity, but trust me, I’m not. I find it much better than keeping up with a little piece of paper. Not to mention I’m not killing any trees. Another plus is that I can keep my cheat sheet of harmful food additives to avoid & the dirty dozen.

There’s no way you could memorize all of those, right? That’s why it’s so easy to keep the list right on your grocery list!

The Dirty Dozen… This is a list of the 12 fruits and vegetables that require the most pesticides to grow. If you’re only going to buy a few things organic, let it be these.

  • Apples
  • Cherries
  • Grapes (imported)
  • Nectarines
  • Peaches
  • Pears
  • Raspberries
  • Strawberries
  • Bell Peppers
  • Celery
  • Potatoes
  • Spinach

Harmful Food Additives to Avoid…

  • Sodium Nitrate/Nitrite (mostly used to preserve meats)
  • BHA & BHT
  • Trans Fats
  • Olestra
  • Propyl Gallate
  • Monosodium Glutamate (MSG) (commonly found in Chinese foods but also in baby foods, infant formula, protein bars, waxes on fresh fruits, etc.)
  • Potassium Bromate (commonly found in bread)
  • Artificial sweeteners: Aspartame/Saccharin/Mannitol (found in sodas, Equal/Sweet ‘N Low, etc.)
  • Food Colorings
  • Sodium Chloride
  • Acesulfame-K
  • Refined Sugar
  • Hydrogenated & Partially Hydrogenated Oils
  • Sodium Sulfite (mostly found in wine)
  • Maltodextrin
  • High Fructose Corn Syrup
  • Sulfur Dioxide (commonly found in beer, dried fruits, chips and soft drinks)

Why is it so bad for me?…

All of these ingredients are highly processed “food-like” substances. There is absolutely no nutritional value to any of these items. In fact, most of them have been linked to cancer. Bottom line, if it’s not a real whole food, we should not consume it. Yes, it is hard since our grocery stores today are full of thousands of these processed food-like substances but don’t you want to read the label and at least be in-the-know? For example, aspartame has been shown to cause cancer in rats at levels approved for human consumption. On the same note, Nitrates or nitrites are chemicals that are classified as probable carcinogens by the International Agency for Research on Cancer (IARC). Carcinogen = Any substance that is an agent directly involved in causing cancer. Be a label reader, you’ll be shocked!

References:

Take Part – 10 harmful food additives to avoid

Livestrong – 12 dangerous food additives

This is a good one  so you know which additives are okay: The Good, the Bad, and the Ugly of Food Additives

Juice fast, day 5…

I’ve decided that I will not break my juice-fast until tomorrow at lunch. I’ve read that you have to be careful with how you break a juice fast. If you go crazy and eat anything you want you could make your stomach upset. I’m eating out for a celebratory graduation lunch so I’ve already scoped out the menu and know what I’m going to order. Light, fresh & yummy.

Juice fast rules…

  • Drink at least 32 oz. juice a day (to keep your body from going into starvation mode)
  • No smoking or drinking alcohol, caffeine, or dairy
  • When you are hungry, drink juice. When you are thirsty, drink juice. There is no limit to the amount of juice allowed.
  • If you are juicing for weight-loss, try not to juice too many fruits (because of natural sugars)
  • Juice only raw foods
  • Drink your freshly prepared juice right away (nutrients and enzymes deplete after sitting due to being exposed to oxygen)
  • The length of your fast can be as long or short as you wish. 1 day, 2 days, 8 days, 60 days. Just make sure you listen to your body.

*If you don’t think you’re quite ready for a full juice fast, see my post on Juice Fasting for Beginners.

How to break a juice fast… Keep juicing while adding these foods:

  • Day 1… Raw fruit in the morning and afternoon
  • Day 2… Lightly steamed non-starchy vegetables (such as spinach, zucchini, asparagus, green beans, onions, cucumbers, tomatoes, cauliflower, broccoli, mushrooms, peppers)
  • Day 3… Brown rice, fresh salad
  • Day 4… Organic yogurt, unflavored and unsweetened. Eggs.
  • Day 5… Meat, chicken, fish, tofu (if eaten)
  • Day 6… Beans and other grains
  • Day 7… Other foods, as desired
  • Tips on no-processed diet rules: Fuel your life

What I juiced today…

I started my day with warm water & lemon (8 oz.) followed by:

Detox Filler: I had this one on day two. Since the banana gives a feeling of satiety I decided to have this one for breakfast to keep me full for the morning. Juice the carrots, apples, and celery first and then put the juice in a blender with the banana. (recipe makes approx. 16 oz. juice)

  • 2 carrots
  • 1 green apple
  • 2 stalks of celery
  • 1 banana

Green giant: Fave. (makes approx. 8 oz. juice)

  • 2 kale leaves
  • 2 swiss chard leaves
  • 2 stalks of celery
  • 1 medium cucumber (with skin) 
  • 1 lemon
  • 1 thumb-size of ginger
  • Several hand-fulls of spinach

Best Broccoli (with pears): I substituted the apple with pears today. (makes approx. 10 oz. juice)

  • 1 cup broccoli pieces
  • 3 carrots
  • 2 small pears
  • 1 bunch of parsley
  • 1/2 lemon

Veggie detox: I made this juice for the first time a couple of days ago. Yay for purple juice! (recipe makes approx. 8 oz. juice)

  • 3 carrots
  • 3 stalks of celery
  • 1/2 small beet
  • 1/2 lemon
  • 1 thumb-size of ginger

Total liquid consumed today: 50 oz.

Hunger review… On days 1, 2 & 3 I just simply missed food. I felt satiated due to the rich nutritional quality of the juice but I really missed food. The funny thing was that I craved healthy foods. An egg for breakfast, fresh veggies, brown rice, peanut butter, hummus, fresh salad, a veggie burger, taco night with black beans, avocado, fresh tomatoes, veggie crumbles… I felt like folding. But on day 4 it was totally different; no cravings. Day 5 has been the same; calm, happy, peaceful.

Positive results… One of the results on the positive list from yesterday is “spiritual journey: sense of peace and calm within.” I saw that one and said to myself, “Nope, that hasn’t happened.” But I think it has. No, I’m not seeing aura’s or anything like that. But I do have a sense of peace with myself. Yesterday when I had no want to eat, no cravings, and no overwhelming feeling that I was missing out on something, there was an ease in my mind. I tend to have an unhealthy mental dialogue going on inside my head. I know… the yogi side of me tells me that it’s unnecessary and that I need to love myself, but that’s just the thing about an irrational inner dialogue, it is indeed very irrational. So I found myself eating something “bad” and beating myself up about it. But all that eased yesterday, I feel like I have given myself the power to know that I can resist those foods that make me feel bad, and maybe if I do eat them, I know that it is not an everyday occurrence and it is okay.

Weight-loss… I have dropped a few of those pesky pounds that came around this summer due to stress (I’m sure). I plan to keep them off by keeping up with my no-processed/clean eating lifestyle.

Exercise… When juice fasting it’s important to remember that you’re not eating enough carbohydrates for rigorous exercise. Fruit has some carbs, but not enough. When you exercise without enough carb intake your body uses the protein from your muscles for energy and that is not ideal. So exercising is not completely out when juice fasting, but it shouldn’t be near as rigorous. I haven’t exercised as much as I planned this week, but it’s probably for the best. I went on walks with Bailey (dog) and did some light yoga at home.

More info on juice fasting: Fat, Sick, & Nearly Dead

Juice fast, day 4…

Let’s talk about the positive results you should see from a juice fast… (Let me know if I’m glowing.)

  • “Glowing” skin (due to new healthier tissue emerging)
  • Weight-loss
  • Cleanses your body of toxins
  • Ease digestive issues
  • Cure diseases
  • Sound sleep (wake up feeling refreshed)
  • Previous injuries begin to heal
  • Mind, memory, and eyesight experience precision and clarity
  • Spiritual journey: sense of peace and calm within

Now, let’s talk about negative side effects… I personally haven’t had any of these but I do like to think of myself as a pretty “clean” eater so my body didn’t have to cleanse my body of anything crazy (coffee, fast food, chips, junk food, etc.). I promise I don’t have super-human control. I love my dark chocolate and can’t resist a good Mexican night. (Chips and queso? Yes, please!) I just try to keep those nights to a minimum. One night at week at the most.

  • Bad breath
  • Acne
  • Vomiting
  • Headaches (often from giving up coffee or alcohol)
  • Lethargy
  • Hunger
  • Constipation
  • Body odor

Don’t let this list keep you from trying a juice fast if you want to try. Remember that oftentimes the most common side effects of juice fasting aren’t due to the incredibly healthy veggies and fruits you’re putting into your body. It’s the lack of “junk” your body has grown accustomed to over the years. If you’ve been drinking coffee every morning since you were in college, you’re body isn’t having an adverse reaction to the celery/apple/wheatgrass drink you’re now consuming. It’s just going to take some time for your body to stop craving those unhealthy substances you’ve been feeding it all these years.

*This is one of those disclaimers: Let it be known that I am not a RD (registered dietitian) and you should always check with your doctor before conducting a juice fast. Of course, you should not juice fast if you are pregnant or nursing. Check with your doctor if you are diabetic or have any other health ailments.

What I juiced today… 

Fruity Breakfast juice: I made this one up out of the contents of my fridge. Feel free to add your favorite fruit! I think mango and/or blackberries would be a good addition. When making fruit juice, I always hide a green veggie or two in there, you can’t taste them and it packs on the nutrients! (recipe makes approx. 8 oz. juice)

  • 1 kiwi
  • 1 green apple
  • 2-3 kale leaves
  • 1 cup of blueberries

Green Lemonade: The cucumber overwhelms a little bit on this one. I’ll probably take it down to a half cucumber next time. Other than that, it’s good and refreshing. (Recipe makes approx 12. oz. juice)

  • 1 head of romaine lettuce (Fresh, not packaged. I used just shy of a whole head.)
  • 4 kale leaves
  • 1 cucumber (with skin)
  • 1 green apple
  • 1 lemon (you don’t have to peel it)
  • 1 thumb-size of ginger

Best Broccoli: Same as yesterday. Really, this one is so good that I wanted it two days in a row!  (recipe makes approx. 10 oz. juice)

  • 1 cup broccoli pieces
  • 3 carrots
  • 1/2 green apple
  • 1 bunch of parsley
  • 1/2 lemon

I also had a coconut water (16.2 oz.) taking my total liquid consumed to a total of 46.2 oz.

Hungry?… Days 2 & 3 were definitely the worst for hunger cravings. Today I’ve been pretty satisfied today with no specific cravings. It took less will-power than I thought not to grab a dark chocolate kiss out of the basket at my hair salon.

Energy?… I had a training today from 1-6pm and I had a normal level of energy throughout.

Juice fast, day 3…

Stay busy. Stay out of the kitchen.

I’ve read that days 2 & 3 are the worst days for hunger cravings so I got up early and pre-made my juice for a day outdoors. I drank the Green Giant before I left and packed the Caropple Zinger in a water bottle (then put it in a lunch box with an ice pack) and headed out the door. It definitely helped with my cravings to be out of the house.

What I juiced today…

First thing in the morning I had  warm water with lemon. I’ve been hearing great things about this so I decided to try it. See the Mind Body Green article to read more about it: MindBodyGreen: Why you should drink warm water & lemon. 

Green Giant: Same as yesterday. This is one of my faves. (I measured this one today and it made 16 oz. juice)

  • 2 kale leaves
  • 2 swiss chard leaves
  • 2 stalks of celery
  • 1 medium cucumber (with skin)
  • 1 peeled lemon
  • 1 thumb-size of ginger
  • 1 green apple
  • Several hand-fulls of spinach

Caropple Zinger (with Spinach): Same one as yesterday but I added spinach. Juiced spinach has no taste to me so I just added it for the extra nutrients! (recipe makes approx. 8 oz. juice)

  • 4 carrots
  • 1/2 apple
  • Several hand-fulls of spinach
  • 1 thumb-size of ginger

Berry-beet-licous: I made this one up myself. I was craving fruits this afternoon so I grabbed everything in my fridge and started juicing. It’s pretty good! (recipe makes approx. 10 oz. juice)

  • 1 cup strawberries
  • 1/2 cup blueberries
  • 1/2 green apple
  • 2 carrots
  • 2 kale leaves
  • Several hand-fulls of spinach
  • 1/2 lime
  • 1/2 large beet
  • 1 kiwi

Best Broccoli: First time to juice broccoli. Refreshing. Definitely a new favorite. (recipe makes approx. 8 oz. juice)

  • 1 cup broccoli pieces
  • 3 carrots
  • 1/2 green apple
  • 1 bunch of parsley
  • 1/2 lemon

Total juice consumption: 42 oz.

Hungry?… When I got home around 2:30pm I was pretty hungry and craving fruit. Other than that, I only craved a specific food if I saw it or smelled it cooking. I believe it’s a mental hunger… I’m not hungry, but I miss the actual act of eating, chewing food, sitting around the table with friends, etc. While I was juicing today it took a lot of self control not to pick up a piece of kiwi and just eat it.

Energy?… Normal. I haven’t experienced any crazy surge of energy or vice-versa.

Juice fast, day 2…

Besides the fact that it stormed last night which lead to an 85lb dog laying on top of me quivering… I slept really well.  This morning I got up and piddled around before I made my  juice so I wasn’t incredibly hungry when I woke up. However, by the time I was making the juice I was pretty hungry. Lesson learned.

It may be a juice-fast no-no, but I think keeping coconut water on hand for when you need that extra kick is a good idea. Coconut water has natural electrolytes and lots of potassium. So drink up.

What I juiced today…

Green Giant: There is supposed to be spinach in this one but I forgot. It is still one of my favorites. (recipe makes approx. 10 oz. juice)

  • 2 kale leaves
  • 2 swiss chard leaves (I used red chard)
  • 2 stalks of celery
  • 1 medium cucumber (with skin)
  • 1 peeled lemon
  • 1 thumb-size of ginger
  • 1 green apple

Detox Filler: This juice is supposed to satisfy hunger cravings throughout the detox days. Juice the carrots, apples and celery and then put the juice in a blender with the banana. The banana does give the juice a more filling feeling. (recipe makes approx. 16 oz. juice)

  • 2 carrots
  • 1 green apple
  • 2 stalks of celery
  • 1 banana

Detox filler

Best Beets: This one definitely tastes like beets, but the lime gives it a good kick. Juice the beets, strawberries, and lime then add the juice to the coconut water. (recipe makes approx. 24 oz. juice)

Caropple Zinger: I usually make this one with a whole green apple but I cut it in half simply because it’s night time and I try to keep my fruits down at night (because of sugars). (recipe makes approx. 8 oz. juice)

  • 4 carrots
  • 1/2 green apple
  • 1 thumb-size of ginger

Total liquid consumed today: 58 oz.

Hungry?… Why are there so many pizza commercials on TV during the Olympics? I’m craving a homemade veggie lovers pizza today. Other than random cravings (especially when I smell cooked food), I actually feel satisfied.

Energy?… My dad asked me to do something today and I said, “but that will interfere with my strict schedule of nothing.” I was joking, of course. But I’m definitely soaking up the blissful nothingness this week since the summer semester was far from relaxing. So I think I have a normal level of energy but I’m definitely not utilizing it. I wish I could tell you that I’m out biking or hiking or spending all day in the yoga studio… but I’m not. I have however, done laundry, written thank-you notes, gone to the grocery store, and done some light yoga at home. I do plan on being outside more tomorrow and making it to a pm yoga class.

Juice fast, day 1…

That’s right. I’m finally doing it. With a one week break between the end of school and the start of my career (woot) it’s the perfect time to do a detoxifying juice fast. I am aiming for a five-day fast.

Here’s what I juiced today…

Green drink love: This is one of my faves.  Apples are a great base for juice recipes. I like to use green apples because I prefer the lightly sour taste over red apples. (recipe makes approx. 8 oz. juice)

  • Hand-full of spinach
  • Hand-full of parsley
  • 1 green apple
  • 2 kale leaves

Immunity booster: I juiced garlic for the first time today. It wasn’t bad. Trust me, when something doesn’t taste good I have a major gag reflex. It definitely had a kick and left me with bad breath (until I promptly brushed my teeth). Not my favorite, but not too bad. (recipe makes approx. 8 oz. juice)

  • 2 cloves of garlic
  • Thumb size slice of ginger
  • Hand-full of parsley
  • 3 carrots
  • 1 green apple

Veggie Detox: I also juiced beets for the first time today. I think the lemon really adds to this one. And it’s purple… how can you go wrong with purple juice? (recipe makes approx. 8 oz. juice)

  • 3 carrots
  • 3 stalks of celery
  • 1/2 small beet
  • 1/2 tsp lemon juice
  • 1 thumb size ginger

I also drank a coconut water (16.2 oz.) taking my total liquid consumed to a total of 40.2

Hungry?… I got a little hungry mid-day (thus the reason for the coconut water) but it’s my own juice-fast theory that there is no limit to the amount of juice allowed. I also drank as much water as I could.

I’ve had cravings. Hummus and pita chips in the fridge called my name many times. But my drive to complete the fast was greater than the cravings. I think when it comes to battling cravings it all depends on your commitment. We’ll see how I committed I am later this week…

Energy?… I had a normal level of energy. I ran errands, did a little 30 min home yoga practice, and took Bailey for a walk.

With so much juicing going on I can’t help but daydream about my my dream juicer. The number one reason I want this one… Wheatgrass. This baby can extract juice from grasses as well as fruits, vegetables, and other leafy greens. I’ve heard that a 2 oz. shot of wheatgrass juice is the equivalent of eating 4lbs. of green vegetables. It is the best source of living chlorophyll, a potent detoxifier, high in many different types of enzymes that help improve digestion, it is a complete protein, acts as an anti-inflammatory, and increases energy levels. One day I will be able to juice wheatgrass at home… So yes, mom, this means you can tell people I eat grass and actually be correct.

Juice, juice, juice…

I have pretty amazing friends.

One of my long-time family friends loaned me a juicer! It’s a total dinosaur; it’s heavy and it’s loud, but it makes fresh juice and it’s in my kitchen! It’s one of those things that has been passed around for years I suppose. My friend used it for about a year and then bought her own Omega Juicer and so donated the dino to me. She said the only rule was that when I get my new state-of-the-art juicer that I pay it forward. Yes ma’am.

So, in honor of my wonderful friend with her shiny new Omega Juicer, here are some juice recipes that I have made over the past few days that I found quite tasty…

Veggie Love.

Whole Foods “Green Giant” imitation… 

  • 2 kale leaves
  • Hand-full of spinach
  • 1 swiss chard leaf
  • 2 stalks of celery
  • 1 medium cucumber
  • 1 peeled lemon
  • 1 thumb-size of ginger
  • 2 green apples

Summertime zucchini quencher… This was my first one to juice and it’s so good! I might even use 2 zucchini next time! Info on juicing zucchini: http://www.bestliquidvitamins.com/Zucchini.html

  • 1 medium zucchini
  • 2 green apples
  • 4 carrots

Juice magic!

Here are a few I haven’t tried yet, but I couldn’t wait to share!…

Sweet potatoes?… Research has shown that vitamin B6 reduces the risk of heart disease. Sweet potatoes are also packed with potassium which control blood pressure and is rich in fiber which helps you feel full! When digested, sweet potatoes have a slow digestion rate due to the fiber and complex carbohydrates which in turn stabilizes an individuals insulin levels.

  • 1 beet with tops
  • 1/2 medium sweet potato
  • 3 carrots
For immunity… (for “teacher Lindsey!”) Ginger like garlic is used to treat many conditions. Ginger is used to promote the release of intestinal gas, due to it’s carminative compound. Ginger helps with seasickness, dizziness, cold sweating, inhibitor of inflammatory compounds, antioxidant properties, nausea and vomiting that is usually associated with pregnancy and much more. (Select fresh ginger that looks fresh. Store ginger in the refrigerator.)
  • 2 cloves of garlic
  • Thumb size slice of ginger
  • Hand-full of parsley
  • 3 carrots
  • 1 apple
Green drink love… Kale is rich in vitamins and minerals like calcium, potassium, iron and have anticancer properties. This makes it perfect for juicing. Kale is also rich in fiber and detoxifies your entire system. You should select kale that is fresh, dark green and tender.
  • Hand-full of spinach
  • Hand-full of parsley
  • 2 apples
  • 2 kale leaves
Salad in a cup…  Bell peppers are one of the most nutrient-dense vegetables that you will find, also they are packed with vitamin C. Red bell peppers also have higher levels of nutrients compared to green bell peppers. According to research, bell peppers contain substances that have been shown to prevent blood clot formation which reduces chances of heart attack and stroke. (Select fresh, firm and bright bell peppers. One thing to remember when juicing bell peppers is that organic is the way to go!)

  • 4 parsley springs
  • 3 tomatoes
  • 1/2 green bell pepper
  • 1/2 cucumber
  • 1 scallion
  • 1 lemon wedge
  • First wrap the parsley around the tomato and add it into the juicer, then the green bell pepper, cucumber, scallion, and lemon.
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I also really like this idea of something to do with the juice pulp… http://juicingsaturdaystrategy.com/juice-pulp-burgers/

I promise to post more juicing recipes as I fall deeper in love with my juicer…

References:

FitLife.tv – Juicing recipes 

Healthy-eating-habit.com – Juicing recipes

Omega Juicers – Recipes for juicing