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

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!

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

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!  

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!

Do You Ever "Cheat?"

While I was traveling for business this past week (hence my gap in posts... sorry!) I was asked, "Do you ever cheat?"

What a GREAT question!

First, I wanted to address the use of the word "cheat."  The very meaning of the word equates to an act of dishonesty or unfair/immoral behavior in order to gain advantage.  I thought it was so interesting that we use this word in conversations to describe our eating behaviors and trends.  

For instance, after a weekend vacation I may say to a friend, "I cheated this weekend and had a huge piece of chocolate fudge cake for desert!"

After really understanding the meaning of the word "cheat" I thought it was time to change the way I use that word in regards to my own eating regimen.  In fact, I don't engage in any dishonest or immoral behavior in order to gain unfair advantage when I reach for that piece of chocolate fudge cake.  The reality of my story is that I am an exact result of the decisions I make each and every day.  Each day I am making decisions to enhance, deplete or maintain my life... and not with ill-willed intentions.

Instead, I am making the conscious decision to act according to the juicing program that I have set before myself.  I am doing it for one reason and one reason only... it is in my best interest and serves my higher purpose.  There are very few things more powerful than your higher purpose!

So now that I've re-defined and categorized the word "cheat" I can address the real questions, "Do I stray from my juicing program?"  My answer will be and will always be, "No."  

How is that possible you ask?!

This is simple stuff!  I have a simple story with a simple message.  I have created, and follow, a juicing plan that not only works for me but that I can manage.  It fits into my lifestyle, it is able to be customized, changed last minute... it even has a back up plan for the back up plan!  Trust me, I've thought of everything.  No matter what juice or food events come my way, I have a program and a plan to handle it.  Not avoid it, not deprive myself of anything and not to "cheat" it.  I simply have a plan that fits me... all of me, including my life, my spirit and my family.

Though I am not ready to share the plans yet (testing and time!), I will give you some pointers to help you start/excel in your own juicing journey...

1. Listen.  Listen to your body, listen to your mind and listen to your spirit.  The very act of listening will tell you what your holistic self wants, needs and can handle.  
2. Course correct.  If something doesn't work, change it.  If something works, keep it.
3. Allow yourself to eat what you love.  I enjoy food in a way that goes beyond the taste buds.  It is one of the many ways I love to experience different cultures and places.  So, I build that into my plan.  An example would be that I love the sweet and spicy flavors of curry.  So instead of making my curry with the heavy coconut milk, cream and sugar that most traditional sauces use, I thin that down by using light coconut milk and juices (ex: pineapple) for sweetness.  The richness of the other ingredients shine through and I've come to like my version so much more!
4. Give yourself realistic boundaries.  I threw the idea of "I can't have" or "No" out the window.  I reclaimed control over my life and took the attitude of "Not now but maybe later," "I choose this instead," or "Yes please!"  What that did was when a friend invited me out for coffee and a pastry.  I would say "Yes please!"  I would then eat every ounce of that pastry and would know that I needed to add and extra green juice to my next meal or needed to give myself a day without white sugar later that week.  The balance became key to me not depriving myself but making choices that were good for me... and quite frankly that I felt good about.
5. Make time for what is important.  YOU are important.  Your health is important.  So take an extra 15 of each day and devote it to YOU!

Try some things out and let me know what you thoughts on this post!

My First Day

For the first three days of my initial fast, I felt as if I was having an out of body experience.  As if I was on the outside looking in, watching this 'juicing thing' happen to me.

Day #1:

I felt anxious and scared, actually.  The idea of not eating anything solid created an unrealistic sense of scarcity within me.  I remember periodically reaching for my 'snack drawer' at work, not even comprehending what I was doing... as if it was a normal as breathing.  I would have the wrapper off of a granola bar before I realized my actions.  Quickly I threw it in the garbage before I had time to smell it's chocolaty goodness.

Noon rolled around and I felt as though my stomach was going to literally implode.  I had drank four glasses of water and 3 glasses of juice.  Logically speaking, I had enough calories built up in body for at least a week, plus I had consumed enough calories to support myself for days with the juice I had just drank.  There was no grounded fear for what I was feeling.  I kept reminding myself that the mind is powerful and that I am literally breaking a habit... my food routine.

Mid-afternoon snack time, or as others might call it, 3:00 pm, rolled around and there was nothing I wanted more than one, salty corn chip.  Even a small nibble of one of the corners would do.  I tried all the techniques, drinking more water, drinking more juice and going for a walk.  Nothing could take my mind off of salt.

I noted that my body was going through the flavors.  First sugar cravings, then salt cravings... the next was fat.  I wanted meat... bacon actually.  I felt nauseous and my head felt fuzzy.  I almost felt as though I had drank a huge glass of wine without the fun part of actually drinking it!

What got me through?  It was actually going back to my sports days when I would train my body for athletic performance.  I learned early on that you can work through difficult physical exercises with the goal that 'it will get easier.'  

I kept that in mind and began to think of ways for me to cheat without actually cheating.  Time to trick the mind!  So, I decided that during my lunch hour every day, I would go into town and 'buy lunch.'  This included the trip to one of my favorite cafés, waiting in line, and physically purchasing and selecting a really yummy cup of tea.  I would go through the process of steeping the tea and then my sister and I would explore walking paths in the area.  We would seek out a new one every day.

This technique worked!  I had something to look forward to and a 'yummy surprise' that helped get me through the latter half of my day.

By the end of Day #1, I was completely exhausted.  How was I going to make it through six days?

Why do I Juice?

So, now that we're getting things started, I thought I'd let you all know the why behind Juice Up Life.

A year ago, my brother recommended a documentary to me, Fat Sick and Nearly Dead.  He claimed that this documentary changed the way he thought about his body and his life.  Though I am a health nut at heart, I was still skeptical of the thought that juice alone can heal, maintain and nourish a body.  In a society where meat, milk and grains are the stable of our existence... not to mention white foods (sugar, flour and other processed foods), I had a hard time buying the concept.

Needless to say, I gave in and watched the documentary.  It was an impressive video and being a knowledge hound, I soaked up the statistics and references like a sponge.  I took the information, processed and researched until late hours of the night.  If you were looking for me the weekend I watched this, you could find me on my iPhone, curled up in a blanket, holding the screen to my face and reading... reading... reading.

My brother asked that each of us family members go with him on a 6 day juice cleanse to reboot the system.  I figured, anyone can do this for 6 days.  What is the worst that will happen...nothing?

He invested in a juicer for my household and that Monday, I went to work with four jars of homemade juice.  I still remember the looks I got when I unscrewed the first jar and chugged it right before going into a presentation I had with my team.  My team knows my views on health, but even this was out there for me.

Little did I know that morning would change my life forever.  My journey is to be continued...

I have come to the conclusion that juicing has come into my life for a distinct purpose.  The past six months have had such a profound impact that I can't help but share this experience.  Through my story, I can only hope that you will come to know the health, joy and vitality that has flourished in my life.

Greens - Greens - Greens!

Green... it's not just a color anymore.  It's a way of life.  

People are living, breathing and being Green.  If you look at a green lifestyle, individuals are working to align their lives with nature.  Embracing the aspects of nature that enhance and support our world.  Individuals are choosing to be more Eco-conscious when it comes to the buying of products, utilizing of certain brands and in general, within their everyday practices.  Entire companies, families and communities are Going Green!

Green is not just in how we live, though.  Greens have become the building blocks for our most successful juicing programs.  Greens are now recognized as super-foods in their own right, taking on a shape and personality all their own.  Think about it... a food group that detoxifies, promotes digestive and organ health, cleanses, increases blood health and supports the nervous system.  Talk about powerful!

What are these magical greens I speak of?

They are the dark green, rich and sometimes leafy vegetables, grasses and algae found throughout the globe.  A short list of my top pics are below.  But mind you, there are many, many, many more to be found and had!

• Kale
• Chards
• Asparagus
• Cabbage
• Celery
• Spinach
• Parsley
• Cucumber
• Broccoli
• Okra
• Spirulina
• Wheat grass
• Herbs (mint, basil, sage, rosemary...) 
• And so many more!

So what happens when you juice these greens?

When you juice, you are basically injecting the nutrients directly into the digestive system.  Juicing allows for seamless and easy absorption of the nutrients that are sometimes overshadowed by other foods and the 'ruffage' that goes along with them.  I'm all for 'ruffage,' trust me!  Whole foods and healthy, alive produce is an important part of my diet.  Juicing, though, brings things to a whole new level.  It is a core way of life (for me anyways) that allows these nutrients to hit the system at a micro-level. 

The power of these greens comes through in the nutrients they bring to the table:

• Magnesium
• Vitamins A, C, K, B6
• Folic Acid
• Copper
• Potassium
• Calcium
• Chlorophyll
• Phytonutrients
• And the list goes on!

Moral of the story... GREENS - GREENS - GREENS!  They are the building block of our program and philosophy   We can't wait to share more!