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!
drink

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!

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

Can I Juice While Breastfeeding...?

YES... YES... and YES! 

Of course I have to say to check with your healthcare professional before veering from your normal routine... but the short answer is YES!

First off it is critical to remember that juicing for breastfeeding (or pregnancy for that matter) is NOT a replacement for meals.  Juicing is to enhance your health and to offer a way of easily absorbing and processing nutrients.  You should not be focused on weight-loss.  What you should be focused on is the health of your growing baby and your overall health and well-being.

Why is juicing good for a new momma?

Juicing offers up a way of basically "injecting" micro-nutrients and active enzymes straight into your system.  Juicing removes the need for your body to digest and process and therefore saves it's energy for you and your baby.  This "hit" of minerals and vitamins effect you at a molecular level, thus changing your body from the inside out.  

This will not only provide impeccable care to you and your baby, it will set you up for greater weight loss success once you are done breastfeeding!  

Some techniques to note while juicing while breastfeeding:

1. Incorporate teas into your regimen or mix with fresh juice
2. Add herbal tinctures into the mix
3. Use organic produce as toxins can negatively affect your growing baby
4. You should be drinking at least one large glass of water to every serving of juice on top of your normal hydration routine
5. Stay away from heavy stimulants like black tea and coffee (a little dark chocolate is OK!)

Here are some herbs to consider in either tea or tincture form:

• Lemon balm
• Nettle
• Red raspberry leaf
• Rose hips
• Ginger

Two great juices to reduce bloating is:

• 2 oranges (peeled)
• Handful of kale leaves
• 1/2 cup spinach
• 3 stalks celery
• Note: you can add lemon, ginger or apple to taste

OR...

• 3 carrots
• 3 stalks celery
• 30 cherries (pitted)
• 8 oz of red raspberry leaf or nettle tea
• Note: you can add lemon, ginger or apple to taste

Ingredients to help increase energy!

• GREENS!  Any green you can stomach, anything leafy!
• Lemon
• Ginger
• Apple

How much should you drink?

Drink as much as you want as long as juicing is not replacing meals.  Pay attention to your body... it will tell you when to speed-up or slow-down.  If juicing just doesn't feel right all together, quit and try again at a later stage.  There is no right or wrong way... but you do need to listen to your body as it will know best for you and your baby!

Be active - Be healthy - Juice!

The First Three Days - Think Clean!

I'm on day 3 of an intensive "clean diet" cleanse.  Brian, my brother, came up with the concept and catered the program to fit my lifestyle.  So... I'm trying it out as an option for our program!

Day 3

Last night I went to bed with a killer headache... the kind that pounds and reverberates throughout your whole head, neck and upper back.  I attribute it to the fact that I am cleansing, during extreme weather changes and have completely cut out caffeine and alcohol.  The combination all came together by the end of day two to force me to bed early with a visit to the chiropractor and an ice back on my neck.

I woke up today feeling like a million dollars!  My headache is gone and actually my head is clearer and more alert than it has been in weeks.  I have some before and after pictures that I'll post at the end of the two weeks to show the progress, but within the first three days my jeans are starting to hang off my waste and my stomach is already looking more flat.

So what am I doing?

I'm embracing a "clean diet."  This means that I have cut out most foods that cause inflammation, some key "no-no's" are:

• Dairy
• Animal proteins
• Corn
• Sand-alone oils
• Heavy cooking
• White grains/starches
• Sweets (white sugar, processed candy, baked goods...)
• Alcohol
• Caffeine

Than what am I eating? 

• Complex grains (brown or wild rice, quinoa and barley)
• Sweet Potatoes (roasted or steamed with a tiny pinch of sea salt)
• Fresh vegetables... any kind... as much as I want
• Fresh fruits... any kind... as much as I want
• Fresh juice, mainly greens and herbs with apple, lemon and ginger to taste
• Tea
• Coconut meat and water
• Small handfulls of raw nuts (try to stay away from peanuts)
• Water... lots and lots of WATER

I'm going to keep the updates coming... in the meantime, if you want more information about this cleanse, let me know.  What a great way to be able to show off that flat stomach for summer!

Nuts for Coconuts!

Some say the sweet smell of coconuts take them to a lounge chair on the beach... piña colada in hand.  Some say it reminds them of the pool on a hot summer day.  Either way, coconut usually sparks a positive nostalgic reaction in most individuals.

The focus for today... Coconut water.

Usually harvested from young, green coconuts, the water can be found at the very center.  Fresh coconut water is different from most store bought coconut drinks for two reasons:

1. Fresh coconut water contains active enzymes that both repair and detox the body, whereas most store bought products have been pasteurized and/or are from concentrate.  
2. Fresh coconut water is NOT the same as coconut milk.  Coconut milk is actually the meat of the coconut  finely processed, filtered and mixed with flavors and fillers such as water.  Coconut milk is not bad, it is just different than fresh coconut water.

Fresh coconut water has surprising and fantastic health benefits!  

• Is extremely hydrating for the body
• Contains essential minerals and electrolytes (predominately potassium)
• Helps generate energy within the body and musculature
• Combats high sodium diets while trying to cleanse
• Detoxes and repairs tissues within the body

Besides its miraculously health affect on the body, it is naturally sweet and nutty without the added sugar of most juices.  This can make a yummy and beneficial addition to any juicing regimen.  

Personally I like to incorporate it as a "snack filler" to help fill me up and curb hunter.  It works wonders and really does help boost energy and hydration throughout the day.

Now... if only this blog post could bring some "beach weather" our way!

The "Master?"

Oh the infamous "Master Cleanse."  It has been branded and re-branded by independent juicers and corporations for years... and I mean years!

This so-called "master of all cleanses" was originally created by Stanley Burroughs in the 1940's.  You read that right... 1940's!  He went on to author The Master Cleanse which gave the details regarding the recipe and program to execute.  The ingredients are simple:

1. Water
2. Fresh lemon juice
3. Grade B maple syrup
4. Cayenne pepper

Users claim that they have been able to lose weight fast.  The results varied across dieters, body types, intake amounts, potency of each juice... etc.  

So... I thought, "I'm in the business of trying juice cleanses, I should probably check this out!"  I did a 2 day "Master Cleanse." 

This is what I found...

The first morning I felt great!  The juice tasted great and it invigorated me to a point where I didn't even want to drink coffee.  By that afternoon, I was feeling a bit light headed and nauseous   Now consider that I am an avid juicer, so I shouldn't be going through any major symptoms as my system is pretty "clean." By that night, I was so hungry I felt like I wanted to down an entire pizza!

I know the drill when trying a new cleanse, so I stuck to the plan, had a big cup of tea before bed and made the commitment to continue on the next day.  I woke up and had a big glass of the "lemonade."  It again, tasted good and was invigorating in the morning.  As the previous day predicted, I saw the same symptoms by the end of the day.

I did lose 2 lbs by the end of the second day, but I felt depleted and had an extreme hunger that I had a hard time satisfying... not a good result if you are looking to lose weight overtime.  

So, what did this tell me? 

This cleanse may allow you to lose weight quick, but it isn't sustaining.  It is not a cleanse you want to do for long periods of time or as your only, regular cleansing agent.  Why?  The simple truth, it doesn't sustain you nutritionally.  It may have all the makings of a fast cleanse, but it doesn't hold up over the long haul.  

My advice?

Give this a go as a morning tonic once in a while or even as a 2-3 day cleanse a couple or few times a year.  Just don't rely on this as a long term solution or as a long term cleanse.  The cleanse just doesn't have enough nutrients to sustain the human body or to create a healthier body.  This cleanse is ONLY for immediate, NOT sustained, weight loss or health. I'm not for or against this approach... I just want my followers to know what this cleanse is "good for" and what it "lacks!"

I'm available if you need help navigating this one... I've witnessed it first hand!

For Kids' Sake!

For those who have or influence our younger generations, this post is for you!

Our children are learning from such a young age about how to treat their own bodies.  They are watching their older role models with the eyes of a hawk... taking in every decision and every action we make.  Just the other day I dropped a cup of water on the ground, watching it splash all over the floor I mumbled, "Crap!"  Not even skipping a beat, my 1 1/2 year old daughter mimics, "Crap," and then looks up at me and smiles... parent fail on my part.

I did make a "note-to-self" to keep such words to myself next time, but hey, we are real people with real lives which makes us REAL role models of today's children.  So, I took that experience and I applied my lessons-learned to how I am role modeling my nutrition habits.

We may not be able to control the world's views on health.  Schools, museums, other kids' houses and public areas are notorious for fast, easy and filling foods.  Usually ridden with salt, sugar and empty calories. Of course kids LOVE this kind of food.  It sparks feelings of euphoria as the stimulants hit their sensitive little systems, catapulting them into shock.  Yet, you can't always control this.  Sometimes kids just have to eat and you are the one there to feed them on the spot.

To offset society's lack of health-sense (though I have to say things are getting better... just not there yet), it is important that WE as role models are providing consistent and adequate nutrition.  So, why not try introducing juice into their diet!  The kids are seeing you do it, so why not let them try it?

Kids love the entire process:

1. Shopping for or growing the fresh produce
2. Washing and preparing the fruits and vegetables... even taking a taste before the juicing begins
3. Learning to run the juicer, listening to the sounds and watching the juice fill up the pitcher
4. Finally... drinking and enjoying!

Kids feel pride in this type of approach.  Give them some credit!  Kids are usually smart and engaging, they will most likely surprise you with how much they've learned and retained.

Another point is that you can do almost anything with the juice to get them to intake:

1. Try to make it with more fruit or sweet vegetables while "hiding" the bitter or bland vegetables   It will be more palatable for them.  You want them to have good experiences so they keep drinking it!
2. Get fun jars and/or cups for them to drink out of.
3. Try freezing them into ice cubes with Popsicle sticks.  You have healthy, frozen treats ready to go!
4. Try mixing whole berries or fruit in the cup of juice.  Kids love surprises and seeing mysterious things floating around in their drinks.
5. Have their friends over to experience and love it together.
6. Show by example.  It is important that you are "walking your talk" by drinking your juice too!

Some things to be aware of when introducing juice into children's diets:

1. Dilute juice at first until their system and taste buds acclimate.
2. Cup feed, do NOT bottle feed.  The sugars and acids may erode the backs of the front teeth over time with a bottle feeding method.
3. Moderation... don't overload a child's system.
4. Juicing should be "in addition to" and not "in place of" a nutritious, whole-food diet.
5. Always consult a primary physician or health care professional with questions.

The idea, is that you want to get nutrition-packed food into kids' systems so that their bodies recognize what true health is.  They can then better combat the ebbs and flows of society's health views and stay true to those they know are true and good for them.  

So get on out there and start juicing for kids' sake!

Toxic Overload!

When you finally make a decision to become healthy, to rid your body of toxins and begin a diet and exercise regimen that works for you, you are actually breaking old habits.  When you decide to juice, you are shaking your previous routine to the core!

In these initial stages, you are actually "fighting" with the poor habits that your body has grown to expect.  Anytime there is conflict within the body, there will be initial consequences before things get better.

How it works inside your body...

Your liver, adrenal glands and other vital organs were designed to cleanse the body and create the balance needed for overall functionality and health.  Yet these organs do have limits.  Just like the air filter on your car... everything needs to be cleaned.

What then happens, when these systems are overloaded, is that they start to "reject" toxins to other tissues.  Basically saying, "We are at full capacity, can you take this?"  The surrounding tissues, namely fat cells, have no choice but to absorb the toxic overflow and hang onto it for as long as the tissues and cells are functioning.  You essentially have a backlog of toxins just building up... slowly taking over your cells and organs and thus clogging your body.

This is exactly what causes symptoms such as:

• Lethargy
• Constant feeling of sickness in stomach
• Headaches
• Excess weight gain
• Joint pain
• Inability to concentrate
• Mood swings
• Digestive issues
• Acne
• And the list goes on...

Since our cleansing organs and functional systems do not allow us to "remove and replace" them, like a car filter, we have to take the approach of cleansing them and then allowing them to regenerate.  This means:

1. Slowing the intake of toxins to an acceptable level, range and frequency.
2. Giving these systems a break so that they can "self clean" and rejuvenate their own tissues.

The initial affects of such action may cause a slight increase in the above symptoms... meaning you will actually feel WORSE before you feel BETTER.  I know we've all heard that saying before, yet it rings true even in health and wellness.  When you shock your body into making this drastic and much-needed positive change, your body will rebel and you will probably feel "sick."  

This is OK and normal.  You are burning off and releasing toxins that your body has held onto for a long time.  Your body is finally having the capacity to break them down, process them and finally rid them through your immune and digestive systems.  

So... if you are just starting a major health shift in your life, take on the challenge!  Know that this is going to be a side affect and push on through.  It is temporary!  Here are some tips to help make this transition easier:

1. Drink excess amounts of water
2. Sweat it out - exercise
3. Juice - juice according to your plan and don't let up
4. Cut out the toxic intake - remove alcohol, caffeine, excess sugar, fats and oils... until your body is back on track
5. Rest - rest - rest

Remember, your body is taking on a huge shift in it's normal routine.  Give yourself and your body a break and allow yourself to finally deal with and flush these toxic invaders.  You owe it to yourself to see this through... see through to the "New You!"

Just As A Horse...

"Just as a horse will manufacture all the protein it needs for it's strong musculature from greens, so too will a human." ~Natalia Rose (Author of "The Raw Food Detox Diet")

This phrase has gotten a lot of hype on blog and discussion postings.  Raw food fanatics are raving about it's truths and the all-American meat and potato eaters are claiming it is made-up and false.  There are arguments both ways and in reality it is a statement that works to support how a body's metabolism and chemistry actually manufacture protein and nutrients from the very foods and liquids we intake.  

What a concept!

Plant-based proteins do in fact exist.  Examples are:

• Asparagus
• Dark greens (Beet greens, broccoli, collard, kale, mustard, spinach, chard, turnip greens)
• Cabbage
• Cauliflower
• Sprouts
• Tomatoes
• The list goes on...

A well rounded routine means that you must determine what works for you!  Each body is different.  Each body vibrates at a different frequency.  Each body requires it's own unique balance of energy, nutrients and exercise.  There is no magic formula to fit all.  

It is VITAL that we remove stigmas and false, blanket statements about health.  Wipe the slate clean and start doing your own research.  You will be amazed at what you find rings true for you.

One example is that last year I tried a high protein powder diet.  The idea was to match my body weight with 1 gram of protein each day.  What ended up happening is that I would fill up on any type of protein imaginable (powder, nuts, cheese, meat...) until I was too full to eat anything fresh.  My body was so dense and my system felt so "heavy."  My mood was gloomy and I felt "off."  After two months I had not lost a pound.  In fact I had gained 5 pounds.  This program was obviously not for me! 

So... I found a different way to get protein on a regular basis.  One that worked with my body.

For me, juicing became "the way."  I found that juicing made me feel light, happy, energetic and more aware. I started thinking more clearly, sleeping regularly and am now able to focus on the important parts of my life.  

Based on results, my body is in-fact able to manufacture the nutrients (including protein) it needs based on what I intake.  The form from which it comes is obsolete... because it works for me!

What works for you?

Plateau Obliteration - What Worked

After 5 days of obliterating the infamous "plateau" of weight loss and progress, I figured out what worked and what didn't.  The overall theme was that I needed to tighten the reigns on my own habits.

I found that one of the key reasons I was in this rut was due to me giving myself too much leeway later in the day.  My self-created juicing maintenance plan is juice for breakfast, lunch and snack with a handful of raw nuts or a cup of almond or rice milk.  I also allowed myself raw fruits and vegetables but they are harder to come by during the workday, so juicing made it very easy and simple to maintain.

The evenings is where I began to give myself too much slack.  My motto was that if I was maintaining, then I could eat whatever I wanted at night.  After months of this regimen, I began to see more salty, cheesy and bready items creep their way onto my plate.  I have a toddler so our evenings are about quick meals and convenience.  Unfortunately, over time, this equals unhealthy eating habits.

In the end, I found the following to help me successfully break through the plateau!

1. Get your attitude straight.  Having a "can-do" attitude with positive self-talk and optimistic views lightens your body, your mood and your energy.  By turning my attitude around, I was able to do more and was able to attract the things I needed to be successful.
2. Kitchen clean-out.  I took an evening and gave away the chips, the breads, pastas, the cheeses, the dips, the chocolate... you get the idea.  It's not that I can't have any of these things.  But during times like this, I needed to remove all temptation and get back on track.
3. Stock the fridge.  I then went to our local health-food coop and stocked up on alive food.  I stuck to produce and simple grains only (I like rice and quinoa).  I got fresh herbs and citrus to flavor.  If you have good things on hand, you are less likely to veer from the path.
4. Make juice ahead of time.  I started making some juices with coconut, honey and almond milk just to have on hand.  These flavors really added a depth to my routine and allowed for a sweet treat later in the evening when I was craving more hearty snacks.
5. Change up the routine.  I needed to desperately add some diversity into my activity routine.  So I decided to switch up my cardio and do some of my old-favorite resistance exercises.  Plus I added in some free-weights just to push myself a bit farther.  AMAZING results.  I could feel my muscles reacting within the first three days.

What didn't work?

1. Making excuses.  I had to constantly convince myself that what I had been doing was not going to get me to the next level.  Being tired and unmotivated was not an option.  My internal voice kept battling this obvious statement, but in the end... I won!
2. Not getting enough rest.  I had a sick kid and my mind kept racing with work related issues.  This was not helping me break through my plateau.  It actually had the opposite affect and resulted in bloating and general fatigue.  To stop this cycle, I started drops of Rescue Remedy and then introduced an earlier wind down routine with my daughter.  I would then do some light stretching and deep breathing right before snuggling in for the night.
3. Saying "Yes" all the time.  I am notorious for saying "Yes" to everyone.  Yet, when I am working on healing myself, I needed to draw some boundaries and simply decline invitations that were self-sabotaging or pushing me past a healthy point.  Sometimes you just need to do what you need to do... no excuses!

After five days, I am back on track.  I lost 2 lbs to get me back to where I needed to be and I am feeling lighter, thinner and less bloated.  I still have some work to do and the daily grind doesn't always help.  But... That is exactly why I juice!  Because it is an easy way to progress to a healthy weight and overall lifestyle.  Without juicing, I would be 30 lbs heavier and still dreaming about what it would be like to be "back in those jeans."  

By the way... I'm wearing those jeans right now!

End of Winter Slump

I am looking outside at a sea of half-melted snow, salt covered cars and a cold wind that looks to rip these poor, barren trees right from their roots.  I'm looking at the "end of winter slump."  The time of year when you are watching the days tick off of your calendar, waiting for that first Robin to return, for the first crocus to pop through the snow and for that first sign that the sun is actually warming the earth!

It's the end of a very long week full of hard work and change.  The rigor of life has really taken it's toll this week and I am looking forward to a weekend of rest and recovery.  In doing so, I thought I'd share a great day brightening recipe.  Time to lift the spirits and power through the last weeks of winter!

Hey, if the sun isn't going to stay out... why not bring it out!  Happy Friday juicing everyone!

Day Bright
1 peeled grapefruit
1 peeled orange
1/4 pineapple
1/4 c fresh coconut juice
1 yam
1 apple
1/4 in ginger
(if you are adventurous... try a dash of cayenne chili powder!)

Plateau Obliteration – Day Three!

When “obliterating a plateau” it’s hard to stay motivated.  Progress isn't as fast, my internal engine has slowed down to accommodate for the pace it wants to follow and it is just plain hard work.

Day three is always the day that I seem to hit my slump.  Today I left the gym feeling tired and sore and a little bloated from the weekend.  The scale has not moved an inch and this is about the time when I start to feel a bit defeated.

Time for a little self-talk and some motivation boosting!  Luckily, I have been here before and I know how to push through. 

Step 1:  Stick to the plan.  Make sure that you are juicing each day in accordance with the plan you've created for yourself.  

• For my “plateau obliteration plan” I am making a commitment to incorporate no more than 25% fruit juice into my routine.  This forces me to seek vegetable alternatives which add less sugar and less calories.

Step 2:  Increase intensity and duration.  For your movement or exercise routine, it’s time to pick up the pace and increase intensity and duration.  That means you want to increase your heart-rate for a longer period of time.  

• My current goal during this time is to increase my cardio to 30 min instead of 20 at an intensity of 6-7 vs. my previous 5.  I’m sweating bullets!

Step 3:  Check the negative attitude.  This is about the time when I start the negative talk in my head, “I’m just too tired… I am not making any headway… there’s no point, I might as well take the day off… I think I’m looking fatter… this is just too hard… I've made a lot of progress recently, I don’t’ need to work that hard.”  Do any of these sound familiar?  These are the types of negative thoughts that work against you and against your best interest.  

• I, personally, “fake it till I make it.”  I start talking to myself in the exact opposite manner, reversing those statements.  Even though I don’t quite believe them at first, I keep going until I start to feel the lift in my spirit.

Step 4:  Take a step back.  Look at how far you've already come!  What a feat!  Whether it’s weight loss, better health, more energy… take a moment to recognize and build yourself up for the progress you've already made.  Remember what it felt like to start your new juicing routine.  Remember how hard that first week was.  Now look at the positive progress!  

• I figure... I've already made it through the first phase... nothing is going to stop me from making it through the next!  I deserve this... and I can't wait to look back and remember what this phase was like.

Try this extra green recipe to kick-start your system!

Uber Green (just chug it)

½ bunch kale

½ bunch rainbow chard

1 large bag of spinach

½ cucumber

½in ginger root

¼ lemon

1 apple

Plateau Obliteration - Day One!

So I am the kind of person who hits the ground running.  Once I have analyzed the situation and made my decision... I'm doing it!  Day one of my "Plateau Obliteration Plan"... Change my workout routine!

With that said, I brushed off the dust on my cross trainers yesterday.  I threw a fresh pair of workout clothes in the back of my car and got myself to the gym.  As I walked into the free-weight section, the smell of rubber and the clanking of weights brought back a nostalgic excitement that I had long forgot.

Eight pairs of eyes perked up as I strolled down the middle of "their territory."  You see, I belong to a no-name, hole-in-the-wall, local gym.  I joined by choice, as I like the simplicity of the place, the focus of the atmosphere and their genuine support and demeanor   No pressure and usually no eyes staring at you while you work out (one of my pet-peeves... getting hit on at the gym... a story for another time perhaps).

This time, however, the gym seemed "packed" and of course, they were all... men.

In these situations, I usually lift my head a little higher and stroll a little more confidently than usual.  Just to offset the fact that I felt completely vulnerable and out of place in my purple tank-top.  I took a deep breath and reminded myself, "You have been here before, you are just fine and in a couple days, this will feel completely normal."

My hand knew what to reach for... a 20 pound dumbbell.  I slowly brought it to my side and started a whole new core workout.

Moral of my story... even though I am not speaking directly to juice today... it is just as important to focus on the entire well-being of your body during this transition.  Your muscles and joints were built to be challenge and to move.  Your body was made to adapt and change.  That is why changing up your workout or movement routine is so important.  If you let your body become too complacent, you will get results to match... stagnation.

So why not grab a big glass of juiced greens, your cross trainers and head to the gym!  Try these moves to help "break the ice."  I have to admit... I am a HUGE Jillian Michaels fan... so do what you can and alter the workouts to your experience/performance level.  Just be prepared to "feel it" the next day!

Jillian Michaels - 20 minute workout - Shape.com

Note that by changing any workout routine, you should be cognizant of your current physical health and should determine if you need to consult a medical professional.

The Infamous "Plateau"

Oh that dreaded moment when you step on the scale and it hasn't moved... in fact it has gone up by one pound!

I know that feeling well.  It is known as the "plateau" of weight-loss.  The moment when you realize that what you've been doing will only take you this far.  The moment you realize that something needs to change in order for the forward moving trend to continue.

Let's put this in terms of a workout.  When you go to the gym, diligently, three times a week... incorporating the right mix of cardio, weights, resistance and stretching.  You're feeling good, the endorphins are flowing, the weight is starting to come off and your pants are fitting just a little looser.  You go through the same routine for a couple months and continue to see improvement!

The start of the next month rolls around and you notice that the workouts are easier and that your body is not reacting as much... it is used to the routine and the effort needed.  Your body has become "bored" with the workout and therefore has realized that it doesn't need to exert more effort... so it doesn't!  Your body basically sits back and says, "Ha!  That's a piece of cake... I'm sitting this one out at half effort."

This is the start of the "plateau."

Let's get back to juicing... This same "plateau" can happen when you are on a juicing regimen.  For instance, I noticed that lately, I've been falling into a routine of drinking the same juice in the morning and the same routine of bike cardio at the gym with stretching afterwards.

This routine is what helped me lose 30 pounds!  A fantastic feat that I am very proud of.  Yet now, this routine is not enough to take me past that 30 pound marker.  I have 15 pounds to my goal weight and I am stuck... staring at the scale... feeling a bit defeated.

You know what?  It's time for change... that is what this experience is telling me!  Over the next week I will be researching, posting and coming up with some plateau boosting juice recipes and regimens to help guide myself and you through this phase of the process.

The most important thing is to not get caught up in the halt in your progress.  Recognize how far you have come.  Be proud of the hard work you have put in thus far.  Own and celebrate the positive results you've already accomplished!  If you are just beginning, know that these results are waiting for you!

Reaching your "plateau" is actually a good thing (I know, I'm an eternal optimist)... it indicates that you have passed the first phase and are ready for the next step in juicing!

The Business Travel Approach

Being a working mom who travels quite a bit, I am constantly plagued with opportunities to veer from my juicing path.

When I was newer to the regimen, I would find myself running to my airport gate, grabbing anything with bread, meat and cheese and then eating it ravenously at 35,000 feet.  What I realized was that the affects of travel alone have adverse affects on the body.  When combined with poor eating and stress, I was doomed to gain weight, feel bloated and feel drained.

So... what changed?

I found a way to maintain while I traveled!  I realized that I was not going to be able to make much progress while traveling, especially on those trips longer than two days.  What I was willing to face, and eventually accept, was that maintaining weight and health is sometimes just as effective when trying times emerge.

Once I was able to wrap my head around the concept of maintenance, I could then let go of the guilt and stress that I felt and really focus on the trip I needed to take.

My true secret though is putting in a little research ahead of time.  I found that if I mapped out an organic health food store... ahead of time... I could then find fresh juice and produce that fit into my juicing regimen.

Try this approach next time you have business travel!

1. Pack your food for the trip out.  You won't be able to pack juice, so pack fresh fruits, vegetables and raw nuts.  This will prevent the last minute junk-food buys.  
2. Buy or refill a LARGE container of water and drink it constantly.  Yes it may cause you to have to get up a couple times on the plane, but it is well worth the hydration and satisfied feeling that comes with it.
3. Do your research and find an organic health food store that is either near or on-the-way to your hotel/residence.  Stock up on fresh fruits, vegetables and raw nuts.  Also, if available, find fresh juice that you can buy in bulk.  Note: some hotels offer complimentary refrigerators... just ask, or build this into your travel budget.
4. Stick to the basics if you have to go out and eat.  Remember to keep things fresh and simple.  The less cooking means the less sauce, the less heavy food and the closer you are to key nutrients.  Example: Choose the seared ahi tuna and quinoa instead of the breaded chicken sandwich or the steak and garlic mashed potatoes.  Note: another trick I like is to order your food in smaller orders, example I have the server bring me a small salad, then soup and then a side order of their vegetables .. by the end of it I am stuffed!
5. Sleep and Move... get your butt to bed and get up 30 minutes earlier the next morning to take a walk or simply stretch before your meetings.
6. Do a 1-3 day juice cleanse when you get home.

I feel like I'm an avid "traveling juicer" now and it feels amazing to be able to embrace a lifestyle that fosters health.

Happy travels!  

Skin - Clear, Smooth & Bright!

I live in the land of 10,000 lakes... A.K.A. Minnesota.  What that means is that from November through April, my skin is severely neglected.

When I would travel to California for business, I stuck out like a sore-thumb.  My pale,white skin looked ashen and my eyes dull.  It was obvious that my poor skin hadn't seen the sun for months.

To help give my skin a healthy "glow" I tried everything from exfoliating, natural oils, tanning lotions and bronzing powders.  These would give me a temporary boost, but that would wear off within 24 hours.  Doing more isn't always better and I felt like my skin was rubbed raw and then caked full of glittery powders and oils.

So what changed?

I started juicing.  I began to let the micronutrients and live enzymes of fresh juice work through my clogged-up organs.  The juice was literally cleansing me from the inside out.  After only one week of juicing, I started to get comments from friends, and even strangers, on how bright blue my eyes looked and how vibrant my face was.  I was "glowing."  The more I heard these compliments, the more I was motivated to keep going.

After months of experimenting, I have found some key ingredient combinations that will help boost, clear and smooth the skin.  When you heal the body at the molecular level, your peripheral organs and tissues will follow suit.  It is the natural progression of targeting health within our vital organs... including our skin!

Skin boosting:

• One cup of each
• Strawberries
• Raspberries
• Blueberries
• Blackberries
• One cucumber

Skin clearing:

• 2 cucumbers
• 1 granny smith apple
• 1 large handful of spinach
• 1/4 lemon
• 1 pinch of fresh mint

Skin smoothing:

• 1 granny smith apple
• 3 carrots
• 2 stalks celery
• 1 cucumber

So, whether you live in the tundra or on the beaches of Australia, our skin can always use some extra attention.  Why not try to incorporate some of the above ingredients into your regular juicing.  Be proactive  with your juicing and start GLOWING!

Hydrate!

Everyone talks about staying hydrated.  The whole concept is "preached" and now water is thought of as boring...

Yet the proof is in the pudding... or juice in this matter.  When I am dehydrated, I do not feel my best.  I'm not just talking about a little fatigue.  I'm speaking to the mid-morning crashes, the creaking in my joints, the burning in my stomach and the dull headaches mid-afternoon.  To finally falling face-first on my bed too early in the evening to enjoy it.

Depending upon the studies you read, 75-80% of most individuals are chronically dehydrated.  This is mainly made up of the US population.  Studies show that a mere 2% drop in body water/fluids can result in some of (not limited to) the following symptoms:

1. Lack of focus/attention; "fuzzy head"
2. Fatigue
3. Constipation
4. Digestive troubles
5. Blood pressure irregularities and issues (both rise and fall)
6. Respiratory issues
7. Excess weight gain
8. Skin and hair dryness and/or irritations
9. Joint pain
10. Ulcers

Good thing there is juice!  A juicing regimen, heavy in vegetables, greatly reduces your chances of being chronically dehydrated.  In most cases, incorporating 2-3 glasses of juice into your day decreases or almost eliminates the above mentioned list of ailments.  How fantastic is that?!  

To add even more to the mix, I have found a few tips to fit more water into my day as well:  

1. After you brush your teeth (morning and night) slam a glass of water.  By "slam" I mean just drink it without thinking about it.  There's two extra glasses right there!
2. While juicing, make sure that you match your glasses of juice with an equal glass of water.  For me, that means 3 glasses at work.
3. Keep a BPA-free bottle of water in your bag or purse.  Every time you reach into your bag/purse, take a gulp of water.  This way you are never stranded and don't feel the urge to go through the drive-through or stop at the gas station for a soda, pop or other sugary drink.
4. Make a jug of lemon, cucumber, mint water at home.  It is so refreshing and takes no time at all.  I use a large glass jug with a seal-able top.  Then I peel and slice a whole cucumber, slice a whole lemon, squeeze another lemon and add a small bunch of crushed, fresh mint.  I fill it with distilled or filtered water and put in the fridge. The smell is invigorating and I actually look forward to having a glass when I get home. *If you like a little sweet with it, try 2 drops of Lemon Stevia in your glass.  Yum!

Moral of my post... make hydration something you actually want to do and not something you have to force yourself into.  Start juicing and feeling the full affects.  Hydration through juice adds a little taste into your day.  

The amazing part is that you will notice a change within the first day.  Grab a glass of juice and a glass of water and feel the affects today!

If I can do it... You can!

I'm not a small woman... 5ft 10in, larger frame, definitely "big-boned."

Keeping my weight in-check has been a challenge since my "high school metabolism" slowed down.

I was a fierce athlete in high school and on into my early years of college. Always training, always exercising and always eating whatever I wanted! So when I packed my car and drove out West, I left my athletic obligations behind.

As you can imagine I slowly started to pack on the pounds. I was finally on my own, becoming financially independent and in the mind-set of indulgence!

Rich coffee drinks and flaky pastries... Burgers and fries... Chicken burritos with all the fixings... And of course beer!

Add that up and take into account my lack of activity and you have a pudgy, large boned woman pushing 200lbs.

Thank goodness for my body-conscious roommate at the time. She was able to rein me in, teaching me about good cooking habits and regular activity. Yet even with the added help, keeping my weight down was a challenge. At a minimum it took 2+ hours per day of running, lifting weights, swimming and/or yoga.

Once out of college, there was no way to maintain that lifestyle without sacrificing sleep... Of which I can not do without.

I yo-yo dieted, had my ups and downs of incorporating 45 min power workouts and cardio into my days. What I found was that my weight would maybe go down a bit but it never fully broke the plateau. I always bottomed out right around 190.

After having a child, it was especially hard to drop the pounds. I felt defeated and at a loss.

Until... My brother, Brian, introduced me to juicing. Now I am down 32 lbs from my post baby weight... I am weighing in at 178! I feel and look amazing (I feel confident enough that I can say that now)!

I'm turning heads again... And it feels damn good! So... If a woman like me can do it... SO CAN YOU!

Morning Juice - Wake up!

You are rolling out of bed, it's cold outside and all you want to do is pretend the baby isn't crying and that the dog could open the back door by herself.

Well... if your life is anything like mine, my alarm promptly reminds me that I am both a parent, a dog owner and a corporate woman.  That means that there is no sleeping in and there is no pressing snooze.  Time to wake up!

One of my favorite ingredients in my morning juice is grapefruit.  I thoroughly enjoy the bright smells and the not-too-sweet citrus flavor.  I can remember being a child and picking fresh grapefruits from my Gramma's backyard.  I would take the warm fruit and bring it right to my nose, taking in that aroma.  I would peel and eat it like an orange... juice running down my face and hands.

This fruit is a perfect wake-me-up ingredient and it's natural health benefits give you a boost right away in the morning.  Some include...

• High dose of vitamin C which helps to not only reduce inflammation but strengthen the immune system.
• Skin health through high levels of vitamin A.
• Weight loss through fat burning enzymes, apatite suppressants and metabolism boosters.

Tomorrow, why not try this simple morning juice recipe... and make sure to let me know how you feel.

Wake-up!

1 grapefruit (peeled)

1 granny smith apple

3 carrots

Handfull of spinnach

1 in cube of ginger

1/2 lemon

*Juice and drink!

Hope you have a fantastic morning!

Ginger - The World Traveler

Ginger... the smell, the taste and the feeling of ginger as it awakens those senses!

This amazing root is well known across cultures, weaving it's zingy flavor through centuries of food and herbal remedies.  From the mountains of China to the beaches of Greece, across the oceans to the US and the Caribbean, this root has just about hit every continent.

It has been a well loved spice not only in my stove-top cooking but in my juicing regimen as well.  A cube of ginger adds immense flavor and even greater health benefits to my daily routine.  I have grown to almost crave it's bite and the invigorating affect it has on my system.

What are some of these benefits?  How can a simple root have such a profound affect?

First off, ginger is in one of the top antioxidant groups.  It's volatile oils (an essential oil having the odor and flavor of the plant from which it comes) are anti-bacterial, anti-viral, anti-fungal and anti-parasitic which makes this a "gut's" best friend!

To name just a few digestive benefits related to this root, ginger:

• Reduces inflammation within the digestive system
• Reduces gas
• Increases nutrient absorption
• Soothes the digestive tract
• Induces mobility of the gut
• Helps digest fats by increasing bile production

Other benefits include:

• Fever reduction
• Reduced feelings of nausea, motion sickness and morning sickness
• Mood enhancing aroma therapy 
• Energizing aroma therapy

What more can I say... Ginger root detoxifies, rebuilds and stimulates all at the same time!  Hence my daily use.  

So why not give this zingy root a try in your next batch of juice?  Flavor and health all in one place... Go Ginger!