Thursday, May 23, 2013

Pregnancy Juice!

You find out you are pregnant... then what?  Do you stop juicing?  Do you change your life completely... how are you going to keep up with your health?

All good questions!  The answer is simple... if it is good for you and does not pose risk to pregnancy (in general) then it is good for baby.

It is VERY important to note that if you have been juice fasting or have been drinking mainly juice and little solids... it is time to change that and start introducing healthy, solid foods in conjunction with juice. Your body and your baby need the nutrients and health benefits found within whole foods.  It is still a good idea to stick with mostly fresh vegetables and fruits, however it may be time to start introducing additional food high in fiber, fatty acids, folic acid and all additional calories.

Your body is ramping up to support life!

With that said, here are some good suggestions for juicing in the first stages of pregnancy:

  • Keep parsley to a minimum: parsley is known to affect contractions when taken in high dosages.  So keep it to a sprig or two a few times per week or less.
  • Ginger - Ginger - Ginger: I can't say enough good things about this root.  It not only settles a stomach but improves the integrity of the entire digestive system while invigorating the body... for a little added energy!
  • Citrus: this will keep your energy up, your spirits up and will ensure your immune system is on the "up and up."
  • Cucumber: a fantastic hydrating and anti-bloating veggie.  
  • Apples: natural, slow-burning sugars... lots of fiber and good, cleansing properties.  Plus they are yummy!
  • Juice 2-3 times per day!
Try this for a refreshing first trimester juice recipe:
1 small knob of ginger
1 lemon
1 orange
1 green apple
1/4 cucumber
Handful of spinach

Happy Prego-Juicing! 

Friday, May 10, 2013

Burn that FAT!

I've been into "fat burning" lately.  The concept is fascinating... What do you eat to burn fat?  What do you to burn fat?  What do you do to burn fat?  The perfect trifecta!

First of all... why is it so important to burn fat?

Excess fat carried in the body has an astounding affect on your health.  Some may include:

  • High blood pressure
  • Joint and back pain
  • Adrenal distress
  • Liver distress
  • Increased risks of cancer and other diseases
  • And more...
There are three ways to combat fat!
  1. You have to EAT to burn fat.
  2. You have to DRINK to burn fat.
  3. You have to EXERCISE to burn fat.
What to EAT:
  • Nuts with skin (raw almonds, walnuts...etc)
  • Berries
  • Fatty fish
  • Grapefruit
  • Chili peppers
  • Spinach and other green veggies
  • Lemon
  • Ginger
  • Quinoa
  • Brown Rice
  • Beans and Legumes
  • Lentils
What to DRINK:
  • Fresh juice with these ingredients:
    • Grapefruit
    • Berries
    • Green veggies
    • Lemon
    • Ginger
  • Green Tea
What to DO:
  • Activities that vary your heart-rate and keep your heart-rate up!  Examples include:
    • Sports (Basketball, football, soccer, swimming, crew, rugby...etc)
    • Interval workouts (Running, hills, biking... etc)
    • Classes (Bootcamp, step, spinning... etc)
  • Activities that include resistance and stamina
    • Yoga
    • Long distance cardio (Running, biking, swimming, kayaking... etc)
    • Low weight/High repetition weights and resistance workouts
    • Planks
  • Activities that reduce stress (do this in addition to the above)
    • Walking
    • Hiking
    • Playing outside
    • Yoga
    • Stretching
    • Meditating
And the lists go on...

If you have extra fat that you are ready to take care of, try these tips to help burn fat and turn it into lean mass.  Your heart, your body and your soul will thank you!

Friday, May 3, 2013

Weekend Tip - Happy Cinco de Mayo!

Here is a good reminder for us all as we go into the "Cinco de Mayo" weekend holiday!

More than likely sodium will play a HUGE part in your weekend.  A little salt on those fresh corn chips... a salt-rimmed margarita... braised meets and salsa... YUM!  So, instead of cutting out all the fun, how about these simple tips to help you manage your way through this savory weekend!

Start each weekend day with...

  1. 2-3 large glasses of room temperature water with a 1/4 of a squeezed lemon and a pinch of Himalayan sea salt (I know... combat salt with salt?  But it works!).
  2. 1 large glass of fresh juice: 80% greens/10% sweet vegetables/10% fruit.  Not the tastiest of the ratios but it will set you up for a MUCH better day.
  3. A banana.
Before you indulge...
  1. 1 large glass of water with fresh, muddled mint and a pinch of cayenne pepper.
  2. 1 serving/1 c of a complex grain (quinoa, brown rice, sprouted grain, spelt...).  I like a toasted piece of sprouted grain toast drizzled with a little bit of honey!
  3. 1 green apple.
End each weekend day with...
  1. 1 large glass of room temperature water with a 1/4 of a squeezed lemon and a pinch of Himalayan sea salt.
  2. A 4 oz shot of juice (weat grass or straight, dark greens: spinach, kale...etc).  
This won't CURE the damage completely but it will help with...
  1. Reducing bloating
  2. Minimal water weight gain
  3. Flushing the system of immediate toxins
  4. Regulating hunger
  5. Regulating blood sugar levels
  6. Reducing cravings
  7. Increased energy and awareness
  8. Hydration
  9. Reduce hangover symptoms
  10. And much more!
Have a fun and safe weekend my Juice-mates!

Thursday, May 2, 2013

Food for Your Mood!

No joke... I am looking out over 6 INCHES of fresh snow right now... May 2nd... Not cool, Spring!

With Mother Nature playing with my emotions, I am in dyer need of some mood-boosting meals today.  Something that will put a smile on my face and remind me that "Everything's gonna be alright," thanks Mr. Marley for the mantra.

Here are some foods and a couple recipes to help boost your mood... even if you don't have a sea of white snow plaguing you today, stimulation of the brain and "feel good" hormones is good for anyone... anytime!

Foods for your mood:

  • Apricots: high in L-tryptophan which helps release serotonin into the system, reducing stress and anxiety
  • Bananas: high in Vitamin B6, Potassium and L-tryptophan which fights fatigue, irritability, stress and anxiety
  • Asparagus: high in the B Vitamins and minerals which increases energy and fights depression and anxiety
  • Avocados: high in monounsaturated fats which lifts mood
  • Sweet Potatoes: high in Vitamin B6, C, Iron and Potassium which again fights fatigue, irritability and helps the immune system
  • Walnuts: a natural brain food to help cognitive functioning and mood
  • Cinnamon: helps regulate blood sugar and digestion which means less mood swings and more even feelings of contentment
  • Brown Rice: regulates blood sugar, increases alertness and is naturally nigh in magnesium which combats stress
Try these recipes today to help lift your mood to someplace happy and sunny!

Yummy Mood Juice
3 apricots pitted
5 large spears of asparagus
1 sweet potato
Pinch of cinnamon atop the cup of juice

Moody Brown Rice
Cooked brown rice (with cilantro, garlic and a little sea salt)
Roasted sweat potatoes
Toasted walnuts
Sliced avocado
Cherry tomatoes
Steamed asparagus
Cilantro - chopped
Green onion - chopped
*Toss together with a little lemon, olive oil and sea salt

Wednesday, May 1, 2013

Coffee vs. Juice in the Morning

Oooh the smell of a good dark roast brewing in my kitchen... there is nothing better.  I am a coffee-a-holic to say the least and I love walking into a Caribou, refilling my "to-go" mug and breathing in the aromas of my first cup of the day.

Needless to say... that mug of coffee is doing the exact opposite of what I want it to do... Wake me up!

We all know that coffee has caffeine in it.  What you might not know is the affect coffee has on your body vs. what natural fruits, vegetables and juices can do!

Coffee - One small cup in all it's supposed glory!

  • 1 small cup has over 150 mg of caffeine (image what a grande has!)
  • Stimulates the central nervous system by mimicking stress (fight or flight responses) within the body.  
    • Produces Cortosol which increases belly fat production
    • Taxing on adrenals, tissues and major organs
  • Dehydrates and leaches vitamins and minerals from the body
    • It takes 3 cups of water to replenish the body from 1 cup of coffee
    • Increases signs of aging
    • Lowers energy
    • Increases bloating
  • Imbalanced blood sugar
    • Carb cravings
    • Mood swings
No wonder coffee causes you to crash just hours after consumption!

Fresh Juice or Fresh Fruits/Vegetables - One cup in all its actual glory!
  • Released slowly through the body for sustained energy
  • 1 cup of juice has as much energy as up to 3 cups of coffee!
    • Detoxes
    • Contains natural sugars
    • Increases cell health and regeneration
    • Contains nutrients and minerals that coffee does not
  • Hydrates the body
  • Regulates blood sugar
    • Powerful life enzymes
    • "Blood building" capabilities
    • Slow release of natural sugars/energy
  • Best of all... NO CRASHES!
So next time you reach for something to "wake you up" in the morning, reach for a piece of fruit or make a glass of juice!  You will be amazed at the difference in the kind of energy you will feel. 

Try this as a morning wake-up alternative!

Green Tea Morning Cooler
  • 1/2 cup fresh brewed green tea - chilled
  • 2 green apples
  • 1 bunch spinach
  • 1/2 lemon
  • 1/2 cucumber
  • Small bunch of mint