Juice - The Elixir of Life!

About 4 years ago, my wonderful mother, Linda, took me to this incredible spa and wellness resort, Miraval (www.miravalresorts.com), outside of Tucson, Arizona.  It was a very special experience I shared with her and while I was there, I was introduced to juicing.  The menu at the juice bar listed all of these interesting concoctions made with fruits and vegetables.  I was never a huge fan of juice and couldn’t imagine drinking vegetables but I figured why not.  I can’t really remember the first juice I tried but I instantly felt this “electric surge” go through my body and I was so energized!!!!!  I tried everything on the menu and by the time I left, I was glowing.  Literally.  My skin was clean, fresh, and radiant and most importantly, I had never felt happier, healthier or invigorated in my life.  I was hooked!  I immediately went home, bought a juicer, and started on this amazing journey of designing my OWN fruit and vegetable concoctions.

                                My juicer and all the ingredients!!!!

BENEFITS

The benefits of juicing are outstanding!  First and foremost, I find that getting in the required 5-9 servings of fruits and veggies every day is not so easy.  Most people barely have time to eat three meals a day, let alone include fruits & veggies at every meal and snack.  Juicing allows you to consume more fruits and veggies on a daily basis than you would if you actually ate everything you threw in your juicer.  Below are more awesome benefits of juicing fruits and vegetables!

o   Variety!  Juicing allows you to include fruits and vegetables in your diet that you wouldn’t normally eat.  For instance, I don’t like to eat beets or peppers (just to name a few).  Adding them to my juice with some fruit and other mild veggies disguises the taste but I’m still getting the amazing benefits!

o   Available Nutrients!  Digestion is an energy-zapping process for your body.  Giving your body the much-needed vitamins and minerals it craves in a form that is easily digested and more bioavailable for your body to absorb.  It's like drinking energy in a glass!

o   Vibrancy!  Juicing on a regular basis has made a huge difference in my skin, hair and nails.  More vitamins and minerals to support your glowing appearance!

o   Lots of H20!  Juicing provides an abundance of water, helping to flush out toxins, metabolic waste, and assist in regulating all bodily functions.

o   Boost immunity!  The extensive amount of nutrients provided by a wealth of fruits and vegetables will enhance your immunity, preventing common colds and other ailments.

o   Prevention!  Increasing the consumption of fruits and vegetables in the raw form will lower your risk of cardiovascular disease, cancer, diabetes, hypertension, inflammation, dementia, strokes, and Alzheimer’s.  

o   Go Green!  Juicing produces a significant amount of pulp, which can be turned into a compost pile, allowing you to give back to the Earth and provide plants with rich, natural nutrients.

FRUITS & VEGGIES

Here are some fruits and vegetables I use on a consistent basis to make my juices!  The * notates that this fruit or veggie is part of the “Dirty Dozen” and should be organic.

Apples*                        Lemons

Oranges                        Limes

Beets                            Spinach*

Carrots                         Kale*           

Celery*                        Watercress

Cucumber                    Peppers (any color)*

Parsley                         Pear*           

Radish                          Peaches

Ginger                          Grapes*

Strawberries*               Cabbage*

Turnip

THE JUICER

I have had my Jack Lalanne Power Juicer for almost four years and it is still in great shape.  There are plenty on the market but I feel that this is a great model and is at a great price point for its’ design and durability.  Here are some suggestions as to where you can get your juicer!

www.bedbathandbeyond.com  **Remember to bring your 20% off coupon!

www.target.com

www.jacklalanne.com

www.amazon.com

www.overstock.com

RECIPES

I think the best part of juicing is being the master of your OWN juicing recipes.  I love to experiment with new fruits and veggies I have never tried and make different combinations.  Additionally, adjusting the recipes to what YOU like makes the experience so worthwhile and will keep you coming back for more.

These are just a few that I have come up with!

Jared’s Garden (split between two people)

1 beet

2 apples

1 lemon

5 stalks kale

3 stalks celery

¼ piece of ginger

3 small radishes

1 handful parsley

1 large green pepper

2 large carrots

½ cucumber

Sweet Sunday

2 oranges

6 strawberries (with tops)

2 carrots

1 apple

Green Mania

2 handfuls spinach

2 stalks broccoli

2 stalks celery

5 stalks of kale

1 apple

1 lemon

¼ piece ginger

BOOKS ON JUICING

I have purchased a few books on juicing to increase my knowledge and find different “cures” for common ailments.

The 150 Healthiest Foods on Earth by Jonny Bowden, P.h.D, C.N.S.

The Juice Lady’s Guide to Juicing for Health by Cherie Calbom, M.S.

A FEW HELPFUL TIPS

*Always add a capful of flaxseed oil or blended Omega-3 oil to your juice.  Fat is considered a carrier for the vitamins and minerals you just drank and it makes the nutrients more bioavailable to your body.  It also decreases the glycemic load of the fruits and vegetables (the impact the juice has on your blood sugar levels) But don’t worry - the wonderful flavor of the juice hides the taste of the oil!

*Yes, you do lose some of the very important insoluble & soluble fiber that your body needs.  You still receive soluble fiber in the juice but make sure that your juice is in addition to the fruits and vegetables you will be eating throughout the day.  This way you wont skimp your body on getting the proper amount of insoluble fiber.

*Don't get discouraged with the clean up.  Many people tell me they have held off on getting a juicer because it seems like a pain to clean. Sure, it’s not the quickest process, but once you get to use to doing it on a daily basis, you can juice and clean in less than ten minutes!  Just know…the benefits DEFINITELY outweigh the cons. 

Here’s to your first glass of freshly made juice!

Cheers,

Jill

Killer at Large

I just watched this amazing documentary called "Killer at Large: A Documentary Exposing Why We're Losing the War on Fat" directed by Steven Greenstreet.  It's fabulously done and really gets into the reason WHY America's obesity epidemic is out of control, including an in-depth look at how advertising and the media influence our behavior and more importantly, our children's behaviors and food decisions.  The most shocking part of the documentary was the piece on the 12 year old girl, that with parental consent, had liposuction all over her body because "diet and exercise just wasn't working anymore".  It's heartbreaking to see that our young adults feel the need to take such drastic measures.  And that parents are approving this type of behavior. 

Please rent it.  It's definitely a must-see.

The Clean Plate Syndrome

Do you remember as a child (or even recently) being told to "clean your plate"?  I do.  And I also remember my Grandpa telling me that there were starving children in Africa that didn't have food so I needed to eat ALL of mine. :)  I, of course, believed him and now I know that had I not finished my food (and eaten much more than I needed), it wasn't going to be shipped to the starving children in Africa.  It was going in the garbage.  Now as an adult and having been educated on proper portion sizes, this thinking of "cleaning your plate" is unfortunately a misguided attempt at not wasting what we have that others don't, AND more importantly, has perpetuated a society that overeats, stuffs themselves, and almost always exceeds the right portion sizes for their body.  It is also necessary to note that this is no one's fault.  My generation and my parent's generation were taught to eat what was put in front of them.  And all of it.  Sometimes it was out of respect for the cook and other times it was being appreciative for what we have.  But we CAN change this thinking and this behavior for the generations to come.

Here are some basic "portioning" guidelines.  Everyone is different so adjust to your needs and goals.

• First and foremost, the easiest way to portion size for yourself is to READ THE LABEL.  If a box of cereal says that one portion is 1/2 cup, stick to that.  And don't make yourself crazy by getting out all of the measuring cups.  Eyeball it.  Use the smallest bowl in your cabinet.  If 1 serving isn't enough (or doesn't fill you up) add something else or have another serving (same size as the first).
• Do the same with chips, crackers, drinks (some bottled beverages make you think it's one serving for the entire bottle but really, it's 2 servings), and any other processed foods.  Look at the label and try to eat the servings allotted for the calories listed.  It will DEFINITELY help you cut back on your calorie intake and you won't overeat as easily.
• PROTEIN - Use the palm of your hand as a guideline for how large and thick your protein should be (red meat, chicken, turkey, pork).  It may seem small but that is about 3 oz. which is ONE serving.  You should really have no more than 6 oz. of lean protein per meal.
• WHOLE GRAINS/FRUIT/VEGGIES - Your clenched fist equals about 1 cup.  This is appropriate for veggies and fruit.  Strive for 1/2 cup for whole grains (brown rice, quinoa, couscous, whole wheat pasta).
• When making your plate, think of it as a "smiley face".   The two "eyes" are small - use that for your protein and whole grains.  The "smile" is the biggest part.  Use that for your veggies.
• Try not to have seconds.  If you are hungry after you finish your plate, wait.  It takes about 20 MINUTES for your brain to register that your stomach is full.  If you have waited a little bit and are still hungry, make sure your 2nd helping portion is smaller than the first.  Most importantly, EAT SLOWLY.  This will also prevent you from overeating.

***Know that restaurants are the devil when it comes to portion sizes. Their motto is "the bigger, the better".  Eat HALF of what they give you.  Easy on the bread basket, chips, and any appetizers brought to you before your meal. 

All in all, don't feel that you need to "clean your plate" (no matter who you need to please - just take less).  We want to eradicate that word from our daily vocabulary and only eat until we feel full with the proper portion sizes for our bodies.  The smaller the better.  This is one of the easiest ways to jump start the weight loss process.  

LESS IS MORE!!!


In health and happiness,
Jill

Happy New Year!  I hope everyone had a safe and healthy holiday season and are ready for 2011!  I'm hoping it's going to be a wonderful year! :)  I also want to take the time to THANK YOU for supporting me, and of course, my blog.  It's been an incredibly rewarding and fun experience for me and I look forward to writing a lot more this coming year so please check back often.  And also, please feel free to email me with any questions or ideas for blogs.

Here's to a year filled with happiness and good health!!

Jill

'Tis the Season of Eating

 

The happiest (and sometimes most stressful) time of the year is upon us!  As is the numerous invites for holiday parties, work socials, and celebrations dedicated to this lovely month.  While we rush around to buy the perfect presents, decorate our homes, and start thinking about our goals and dreams for the new year, we tend to lose ourselves in the process.  Namely, we eat.  And we eat a lot.  Maybe you were "good" all year and are letting loose or you have allowed yourself to indulge this season.  Either way, enjoy the food offered but at the same time try not to overdo it and begrudgingly have to add "Lose Weight" to the top of your New Year's Resolution.

Here are some tips on what hors d'oeuvres and decadent foods to stay away from, ones in which to indulge, and the few to sneak when no one is looking!


STAY AWAY FROM.....

• Creamy dips - Normally loaded with calories, saturated fat, and sodium.  If you must, take a small amount and use raw veggies as dippers.
• Sliders - We can never have just one!  They are so tiny and cute!  If you must, take off the top bun and don't dip it in the aioli.
• Bacon-wrapped anything - Need I say more.
• Fried treats - We all know that fried foods go right to our hips, thighs, and belly, providing us with excess fat and calories.  If you must, have one piece and fill the rest of your plate with foods from the INDULGE LIST.
• Mini Quiches - Normally made with pastry and eggs, this is already extremely high in calories, regardless of the spinach in it.  If you must, have only one! 
• Pigs in a Blanket - Another "very little and very easy to eat 10" type of appetizer (and my wonderful friend, Lyndsey Burr's most favorite appetizer!).  Almost 100 calories per little pig, eat one or two and leave the rest to the other party goers.
• Mini Pizzas - Depending on the topping, you may want to opt out of this appetizer or indulge if it's covered in healthy vegetables.  Again, anything mini is going to trick your mind into thinking that more than one is ok.  Sure, if you want to add "Lose Weight" to the top of your Resolution list.
• Egg Nog - Dear God..when did this become a staple in our holiday diet?  Imagine drinking milk, cream, and eggs all in one little cup?  No bueno!  Just don't do it.  If you must, make sure it's the low-fat variety.   

INDULGE IN.....

• Raw veggies with hummus / bean dips - Loading up your plate with veggies will provide you with fiber, antioxidants, and will fill up your tummy so you don't have five brownies later in the night.
• Shrimp Cocktail - Shrimp is a great source of lean protein.
• Variety of nuts - Eat these for an abundance of healthy fats.
• Salsa - Low in calories and high in antioxidants.  Limit the chips and try veggies instead!
• Fresh fruit bowl - Snacking on fruit doesn't sound as fun as the Pigs in a Blanket but your pants will thank you later, as will your body for giving it the essential vitamins and minerals it craves.
• Olives - Wonderful source of healthy fats and are low in calories (but high in sodium so still limit your consumption).

THE ONES TO SNEAK....

• Desserts - The dessert table really tests your willpower.  And since it is the time to celebrate, have a dessert and enjoy it.  But remember, the plates are small for a reason.  Don't pile it to the sky.  If your dessert fits on the plate, then perfect.  Don't add more.  That will be your way to "portion size" the best food at the party!
• Alcohol - The calories all add up so increase your water intake and refer to my blog "To Drink Skinny Is To Be Skinny" for some tips at the bar.

**Remember to eat something before you head off to the party.  Going on an empty stomach will set you up for failure and you will unconsciously overindulge.  A little healthy snack beforehand (complex carbohydrate, lean protein, and healthy fat combo) will help stabilize your blood sugar levels and prevent the "ravenous you" from coming out!

If you are asked to bring an hors d'oeuvre or side dish for a party, check out these websites for some healthy recipes...
http://www.cookinglight.com/
http://www.eatingwell.com/
http://www.foodfit.com/
http://www.epicurious.com/

Embrace and enjoy this beautiful season and if you have too many Pigs in a Blanket, don't stress about it.  Exercise the next day, drink lots of water, and love your body unconditionally! 

Happy Holidays!!

Jill

Kale - The Superfood

Lately I have been hearing so much about the superfood, kale!  Everyone is raving about it!  The amazing benefits, the different ways to use it in your meals, and how we can get more of it in our diet.  To be honest, I just started eating kale, as I was a bit weary about it before.  But then my wonderful friend, Whitney, suggested I throw it in a smoothie and I was hooked.

Part of the cabbage family, kale is a dark green, leafy vegetable with similar disease-fighting characteristics as broccoli and Brussels sprouts.  And fights disease, it does! Kale has the highest antioxidant rating based on the ORAC Scale (Oxygen Radical Absorbance Capacity) with a value of 1770.  This nutritional powerhouse comes in way ahead of spinach, which has an ORAC value of 1260.

Here are some more incredible benefits of adding kale to your diet...

• Chock full of essential nutrients such as Iron, Calcium,Vitamin A, C, and K
• Contains powerful phytochemicals called indoles, which have been proven to protect and fight against breast cancer, cervical cancer, and colon cancer
• Provides the body with seven times the beta-carotene found in broccoli (beta-carotene protects the eyes from macular degeneration)
• Got sulfer?  Kale is abundant in sulfer, which contains a compound called sulforaphane.  This disease-fighting compound helps to increase the body's release of detoxification enzymes, while assisting the liver in removing free-radicals and harmful chemicals that may possibly cause DNA destruction.
• Low-calorie, low-fat, and yummy!

Do I have you convinced yet???!!!

Now a few ways in which to add this stellar vegetable to your diet....

• Kale Smoothie - Add 2 large leaves of kale to a beverage of your choice (I do unsweetened almond milk) with some fresh berries, and blend.  Tastes amazing!  Your body will be buzzing afterwards!
• Kale Salad - Tear pieces of kale and toss into salad bowl.  Add fresh lemon juice, a little bit of heart-healthy olive oil, salt and pepper and serve.  Adds a nice twist to the dinner salad!
• Baked Kale Chips - Preheat oven to 350 degrees.  Tear kale into small-medium sized pieces, drizzle with olive oil, sprinkle with salt and pepper, and bake for 10-15 minutes.  A healthy, low-calorie snack!

Enjoy!

Jill

Dietary Supplements & Vitamins

"Expensive Pee".  That's what my professors call dietary supplements.  And expensive they are.  No wonder the supplement/vitamin business makes about 7 billion, yes, BILLION, dollars a year!  And it's only growing.  But do dietary supplements really do what they claim on the bottle?  How do we know that we are taking what is specified on the label when the formulas are not regulated by the FDA?  This is a very controversial topic and one in which people feel very strongly about.  You are either a supporter of dietary supplements and will spend the outrageous amounts of money to fuel the habit (or even possible placebo effect) or you don't take them and disregard the hype.  I would like to share what I know - some knowledge that I have learned in school and my personal beliefs on those little pills.

First and foremost, dietary supplements are not regulated by the FDA.  Therefore, there is a lack of standardization and very little control over what is on the label versus the actual active ingredients in the vitamin.  However, the United States Pharmacopeia does work with dietary supplement manufacturers to help standardize the quality of the product and place stringent rules and regulations on the manufacturers in regards to their health claim.  But unfortunately this is a "voluntary" option and vitamin manufacturers do not have to comply with, and use, the USP services.  That said, if you are going to purchase dietary supplements, make sure you choose a brand that has been approved by the USP.

Secondly, there is a huge chance that you aren't even absorbing the supplement that you have just taken.  Have you ever taken a multi-vitamin and about 30 - 45 minutes later you go to the bathroom and notice that your pee is bright yellow??!?!!  Yeah, well I have and that is what my professors are referring to as "Expensive Pee".  Your body did not absorb the "vitamins" in the supplement and you ended up excreting them.  Most multi-vitamins are made with synthetic versions of the natural, pure form of the vitamin and our bodies are unable to absorb it - ie: the synthetic form is not bioavailable to our body's needs, which explains the bright yellow pee.
I believe that if you are consuming a well-rounded, healthy diet that emphasizes fresh fruits and vegetables, whole grains, healthy fats, and lean protein, you do not need a multi-vitamin supplement.  You are going to get more bang for your buck buy purchasing these healthy foods than spending $50 on a multi-vitamin that some one at the grocery store told you was "good".  If you are hell-bent on taking a multi-vitamin, try to find a whole-food supplement (preferably in the powder or liquid form) and make sure it has the USP stamp. 

Now, there are supplements I absolutely think everyone needs to take.  Here is my short list.

• Vitamin D3  - This is an essential fat-soluble vitamin that helps maintain calcium stores which keeps your bones and teeth strong.  It also greatly reduces the instance of osteoporosis and osteomalacia in your adult life.  Most people believe they get their Vitamin D from the sun, which is true, but there are many variables that may affect absorption and synthesis of Vitamin D from the sun such as cloud cover, sunscreen, melanin in the skin, clothing, etc.  There is a huge emergence of research on the amazing benefits of supplementing your diet with this vitamin! Make sure to find a brand that is Vitamin D3 - the active form.  I also would definitely recommend taking this in conjunction with calcium and magnesium if you do not regularly consume dairy products.
• Omega-3  -This heart healthy supplement has gained popularity most recently due to its' wonderful benefits in decreasing LDL cholesterol (the bad kind) and triglycerides, while increasing HDL cholesterol (the good kind).  Omega-3's help improve mental health conditions such as depression, anxiety, mood swings, postpartum depression, and Alzheimer's.  Additionally, this powerful supplement has been found to decrease inflammation and help alleviate symptoms associated with allergies! :)  I take my Omega-3 in pill and liquid form (I add flax oil to my smoothies) and I have to be honest....I have definitely seen a difference in my skin since starting supplementation.
  
  If you are pregnant or wanting to become pregnant, taking a pre-natal supplement provided to you by your doctor is incredibly important.  

  
  

  Again, this is all up to the individual and always defer to your doctor for any medical issues or questions you may have before starting a supplement.  My belief is that spending the money on fresh, whole foods in their pure, unadulterated form is so much more beneficial to the body than taking a little pill that may or may not get absorbed. 

  
  

  In health and happiness,

  
  

  Jill