Get Juicing in 2011!!!!!

If you know me, then you are aware that I spend most of my free time running, hiking, reading about nutrition and health, beach cruising, doing yoga, and…JUICING….

Raw juice is a major component of my diet and has helped me immensely with overcoming medical setbacks. Due to the high levels of enzymes, fiber, and amounts of fruits and vegetables I consume on a daily basis from juicing, my health and wellness improves daily.

What to do...

Juice at least 2-4 times every few hours, such as 1 cup of green juice with spirulina, red juice, and carrot/apple juice, incorporating protein sources such as edamame, raw almonds, and occasionally Lara Bars throughout the day. And for dinner eat 1 cup of brown rice, vegetables, and another protein sources (fish, beans, split peas, legumes).

Follow one of my many guides below to read about the benefits of juicing and recipes!

Greens are the basis of a healthy dietary program. Juices should contain fresh, organic green vegetables, sending live enzymes, oxygen and phytonutrients directly to your cells. It's the most natural energy source that exists and highly recommended as a part of your daily diet.

The following vegetables should all be included in your daily juice regimen. They contain plenty of water-soluble fiber that supports detoxification and they are all excellent for balancing the system's pH levels.

Kale:

KALE

Contains more easily absorbed calcium than milk! Kale is high in fiber, rich in Lutein, a major anti-cancer phytochemical, and is one of the best sources of beta-carotene, an antioxidant believed to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases. It is also rich in Vitamin C and Vitamin A. Check out Rawk-N-Roll Cuisine for the best tasting kale chips around!!! 

ROMAINE

One of the most nutritious salad greens and an excellent source of A, B, and C vitamins, manganese and chromium. As an antioxidant, it battles certain cancers, heart diseases, and cataracts.

Spinach:

SPINACH

The benefits of spinach are endless. A dark, leafy green, spinach possesses several important phytochemicals, including Lutein. It also contains lipoic acid, which helps antioxidant vitamins C and E regenerate. Some other highlights include being a great source of vitamin K, magnesium, protein, and iron, as well as a blood sugar regulator.

CUCUMBER

Cucumber is the best natural diuretic and aids in kidney, liver, and pancreatic detoxification. The potassium content in cucumbers makes it highly beneficial for conditions of high and low blood pressure.

Celery:

CELERY

Celery is highly alkalizing and contains at least 8 families of anti-cancer compounds. It provides inflammation relief and has been known to lower cholesterol and blood pressure levels.

Parsley:

PARSLEY

One of the most potent disease-fighting spices, it aids in blood purification, fatigue, digestive restoration, and is great for clear skin due to high concentrations of beta carotene and chlorophyll.

ROOT VEGETABLES

Packed with minerals and enzymes, root juices are aimed at cleansing the blood and strengthening the body on a deeply cellular level. Carrots and beets contain powerful healing qualities that can combat free radicals, detox the liver, soothe the nervous system, and strengthen bones and teeth.

Beets:

BEETS

Beets are blood-builders. They detoxify the blood and then renew it with minerals. Combined with carrots, consuming beets is a major way to heal the liver and kidneys.

CARROTS

An excellent source of antioxidants and beta-carotene, carrots are easily assimilated into our bodies. They play an outstanding role in anti-cancer effects on the body and provide optimal immune support.

DETOX

When your body gets a load of the ingredients in a raw juice drink, it will feel renewed and full of life. Fresh servings of lemon, apple, and ginger stimulate the system and alkalize the blood, allowing the body to emphasize its healing power.

APPLES

Apples are filled vitamin C, antioxidants, and soluble fiber. They are also well a great way to lightly sweeten an otherwise tart juice. Check out my "3 Apples a Day" post to read more about apples! 

Lemon

LEMONS

Lemons are a natural antiseptic, clearing bad bacteria out of the system. They have an incredibly alkalizing effect on the body, and as they stimulate the digestive system they purify the liver and clear out toxins. I highly recommend adding lemon to everything, especially warm water!

GINGER

This super root contains many healing properties. Benefits include aiding in digestion, circulation, and inflammation. It is the ultimate fighting nasty cold and flu symptoms and is considered to have many anti-cancer properties.

PINEAPPLE

PLoaded with anti-oxidants, manganese, and an enzyme called bromelain, which is an anti-inflammatory agent.

P

PEARS

Pears contain an immense array of beneficial vitamins and minerals, including A, B1, B2, C, E, folic acid and niacin. It is rich in copper and potassium and has a high pectin content which lowers cholesterol levels and has a mild laxative effect.

MINT

A wonderful way to soothe the digestive tract, mint also has been known to slow the growth of bacteria in the body and contains many anti-fungal properties.

OTHER INGREDIENTS TO ADD:

COCONUTS

Coconuts contain Lauric Acid, an essential fatty acid which has been recognized for its properties related to antiviral and antibacterial functions. Coconut helps normalize body lipids, protects against liver damage, and improves the immune system's anti-inflammatory response.

YOUNG COCONUT WATER

An excellent source of electrolytes, Coconut Water is often thought of as the natural alternative to Gatorade. It contains essential minerals, such as high levels of potassium and calcium. It has an incredibly soothing taste, while it simultaneously provides a natural energy boost to the body.

BLUEBERRIES

These contain the highest content of antioxidants of any fresh fruit and have also been known to reduce belly fat.

STRAWBERRIES

A rich source of the phytonutrient Phenols, strawberries contain antioxidants which have repeatedly been shown to help protect cell structures in the body and prevent oxygen damage in all of the organ systems. They are heart-protective, anti-cancer, and anti-inflammatory.

ALMONDS

Almonds contain many proteins and vitamins, such as vitamin E, along with minerals that aid in detoxification. They are high in magnesium, iron, and amygdalin, an anti-cancer nutrient. Opt to soak almonds for maximum nutrient absorption.

CHLOROPHYLL

Helps in the growth and repair of tissues. Delivers magnesium and stimulates red blood cells to improve oxygen supply. Contains vitamins A, C, and E. Helps neutralize the pollution that we breathe in - a good supplement for smokers. Also an effective deodorizer to reduce bad breath and body odor.

ALOE VERA

Helps to detoxify the body and blood stream and cleanse the colon. Helps with intestinal or stomach problems. Improves circulation and acts as a antibacterial, antiviral, and antifungal agent, preventing illness.

RECIPES

Opt to ease your way into juicing with a simple recipe such as my favorite: carrot, apple.

Immune Function- Garlic, parsley, celery, carrots and lemon.

Heart Function - Spinach, onions, beets and carrots.

Heart Function - Carrots, garlic, spirulina and cayenne pepper.

General Health- Celery, cucumber, and your choice of 2 greens (parsley, dandelion, kale, spinach, lettuce or cilantro).

Wellness of the Skin - Radishes, sunflower sprouts, celery, carrots and cucumber

Liver Function- Parsley, dandelion, romaine, garlic, beets , carrots.

Kidney Function- Parsley, celery, cucumber and apples.

Stomach Function - Green cabbage, potato, apples and cinnamon.

Colon Function - Parsley, spinach and apples.

OTHER COMBINATIONS:

Ø    Green apples, celery and lemon.

Ø    Ginger, beets, carrots, apples and lemon.

Ø    Sunflower sprouts, romaine spears, celery and apples.

Ø    Cucumber, celery and apples.

Ø    Kale, spinach, romaine, parsley, cucumber, celery.

Ø    Kale, spinach, romaine, parsley, cucumber, celery, apple, lemon.

Ø    Beet, carrot, kale, spinach, romaine, parsley, cucumber, celery

Ø    Carrot, cucumber, spinach, parsley

Ø    Lemon, cayenne pepper, filtered water

Ø    Pineapple, pear, ginger, mint

Ø    Apple, lemon, ginger

Ø    Blueberry, coconut, pear

Make sure to research juicers before you purchase one. The prices vary from $30
$5,000. I currently own a Juiceman and a Breville, both of which are excellent for juicing and easy to clean!

What Next?

Maybe you have reached your goal weight, are committed to reaching your goal weight, are in the process of enlisting in a healthy lifestyle, or are simply looking for ways to improve your healthy life...

Regardless, you are committed and are in the ACTION stage of change! 


What next...

I've seen it a million times, and it continues to break my heart. You work so hard for months and months, shedding weight you have put on over the years, trying to slowly bring healthy food choices into your life and incorporate exercise on a daily basis. From cardio classes, to cutting calories, you continue to lose weight over a period of time, possibly getting down to your goal weight, and then, the weight comes back on!

Unfortunately, many studies have shown that only 5% of people who lose weight and get down to a healthy goal weight, BMI, and body fat percentage actually maintain this after one year.

That means that the majority of people who work extremely hard to lose weight don't end up keeping it off. 

My top tips to help keep you on track:

1.   Maintain a healthy diet

- I am a strong believer in diet is 80%, exercise is 20%, and a healthy mindset is always 100% involved with both of these.

- What you put into your body directly affects what your blood levels are, your triglycerides (fat cells), and cholesterol levels to be specific.

- Self-monitor food intake and activity level. That said, count your calories! Know what you are eating everyday and you will succeed. Though it seems obsessive, most individuals do not realize how many calories they are consuming until they count them! So, go to mypyramid.gov, shapeup.org, sparkpeople.com, or any other legitimate website to count your calories! Keep a food journal as well as this will help with making you see exactly what you are eating, and if you are embarrassed with writing it down, you shouldn’t be eating it!!!

- Eating high amounts of fruits and vegetables isn't something that should fade over time. When you cheat with poor food choices, you are only putting the burden on yourself.

- Rule #1: If you are embarrassed to be eating something, you shouldn’t be eating it! So, put down that candy bar, bag of chips, or hamburger…you better stick with everything you have done, because in the long run, it’s only going to hurt YOU!

2.  Positive Mind-Set

- Mind over matter! If you want to eat shitty, skip a workout, and completely fall off the healthy bandwagon, DON’T DO IT! It’s as simple as that! If you tell yourself that this is an okay decision, you better think twice!

- Mentally staying strong and making healthy lifestyle decisions is one of the highest priorities you should have on your list!

- Maybe you have already fallen off, and are back to eating poorly and not exercising…it’s NEVER too late to get healthy again. Eliminate all junk food from your house, car, office, etc. 

- As far as I am concerned, it takes 30 days to make a habit. That means, ridding your life of bad habits and implementing healthy ones only takes a short period of time…starting now! 

3.  Keep training

- If you don’t already have a training plan, check out my blog for some excellent and easy workouts you can do at home or in the gym.

-  If you don’t have a motivating, educated, and strong trainer, go find one! A trainer is an essential tool in pushing you out of your comfort zone, ultimately increasing your calorie burn during workouts and adding variation. Just make sure your trainer is well educated and certified with a reputable company! Also, make sure you have a trusting and compatible relationship with your trainer, they should be someone you can constantly go to for healthy lifestyle advice and concerns. 

- Set realistic goals: If you think losing 10lbs in one week is normal, it’s not! Therefore, opt to lose 1-2 lbs a week or a 5-10% body weight loss goal over a given period of time.

-  Monitor your calories burned each workout and during activities of daily living. Get a Polar Watch! I recommend one with a heart rate strap to be the most precise. These things work, and based on your heart rate, age, sex, and height, it can monitor the estimated amount of calories burned a day. At the end of the day- you will lose weight when your calories consumed is less than your calories burned! Simple enough?


You can do it if you put your mind to it! Continue eating well, exercise, and make all of these a #1 priority over everything else on a DAILY BASIS! You only get one life and one chance to live a happy and healthy one. What is the point to eating that entire bag of cookies? It's not making you any skinnier or happier, is it? Nope...I didn't think so!

Stay Strong,
Stay Committed,
Stay Focused,
Stay Motivated!