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Posts Tagged ‘cleanse’

Mini-Cleanse

In Nutrition on November 3, 2014 at 9:26 pm

Cleansing on a quarterly basis sets the habit of regularly treating your body with kindness, attention, and respect and re-sets your palate back to healthier, cleaner food that encourages satiation and satisfaction and reduces cravings and overeating.

suja and cleansing soup

Cleansing Soup and Fresh-Pressed Juices

This is a cleanse that everyone can do. It’s only 3 days long. You can do anything for 3 days. That’s what I told myself about natural childbirth – I can do anything for 24 hrs.

EAT ONLY THIS SOUP for all your meals and DRINK A LOT OF VEGGIE JUICES.

Making the soup alone is an exercise in mindfulness and patience and being present. Make it the night BEFORE you want to start the cleanse. There is a lot of chopping…like…a lot. But once it’s assembled, it’s instantly ready to eat. No need to simmer for hours to bring out the flavors – it’s ready to go.

You’ll think this soup is so delicious on Day 1.

On Day 2, it will still taste good but eating it might not seem so joyful.

I’m not going to lie. Day 3 is hard. You are really sick of the soup. Not like I’m-gonna-gag-on-it-if-I-take-one-more-bite but eating is something you might try to avoid. Don’t avoid it. Just eat for sustenance and don’t make a big deal out of it. If you don’t eat because you aren’t looking forward to the meal then you will end up with a massive headache and possibly nausea from low blood sugar. Much better to just eat the damn soup.

Eat as much and as often as you would like (seriously, 6 bowls of soup a day is fine). And drink as many fresh pressed juices as possible but go easy on the added fruit. It’s OK to have lemons, apples, or pears in your veggie juices but refrain from the high sugar fruits. I have SUJA 12 Essentials and Purify on hand during this time so I don’t have to worry about juicing when I’m headache-y from the cleanse (it will happen). Abstaining from caffeine and alcohol during this time period is critical.

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Take care of yourself with yoga

Each day you may have 1 PIECE OF FRESH FRUIT OR FRUIT JUICE as a treat or dessert.
This will be the most amazing piece of fruit you have ever tasted in your life. Savor it. Send it gratitude. Make a lot of mmmmm and yummmm noises as you consume it.

If you are not up for your regular exercise routine, take long walks or a restorative yoga class or just give yourself a break and get more sleep. Pushing yourself beyond your limits is what has gotten you to place where you need to cleanse. So take a step back and treat yourself with compassion.

These 3 days of the Mini Cleanse is just a portion of the Salmonberry Signature Cleanse (8 days) which definitely takes more work and stamina but can also be much more rewarding.

One day I will blog about the longer cleanse (a brief intro is in this post) and link to all the helpful recipes that get me through this longer cleanse.

IN SUMMARY:

1) Make Cleansing Soup

2) Stock up on fresh-pressed veggies juices – homemade, from your local juice bar, or SUJA

3) One piece of fresh fruit or 8oz of juice per day (optional)

3) Abstain from caffeine and alcohol

4) Get a lot of sleep

5) Gentle exercise, if possible

You’ll be really happy you did this!

 

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The Hunger Games

In Nutrition, Yoga on October 2, 2013 at 12:00 am
beet juice and avos

Veggie juice and avocados

September was Hunger Action Month (as well as World Alzheimer’s Month, Whole Grains Month, National Literacy Month, and National Preparedness Month!). And, yes, that was last month but I’ve finally finished this post and I won’t let the small factor of time affect the publishing.

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Figs and herbed goat cheese

It’s hard to believe that, in an overweight and obese nation, there are those that struggle with hunger; however, 1 in 5 kids live with food insecurity, meaning they are not sure from where their next meal will come. Let us contrast that with the well-known fact that I like to cleanse and restrict the types of food I eat during a particular time period. I’ve also been known to fast (or “play famine victim” as a clever friend of mine prefers to call it) only consuming water over a 48hr time period. This is not some dangerous or irresponsible game I am playing. My choices are backed by the logical (the science of metabolism and nutrition) and the mystical (religious traditions and spiritual paths). I’ve been blessed with the abundance to not have to worry about whether I will have enough food to eat. In fact, I am spoiled in that I can afford to be choosey about what food I consume going to great lengths and costs to acquire exactly the type of food that I deem fit for my body. In theory, I have unlimited access to food. This is an outrageous luxury that I don’t believe I fully appreciate as often as I should.

As I settle into my dietetic internship, which begins in food service systems management, I see a wide gulf between what I consider nutritious and fit for consumption and what is being served in the school cafeterias and eateries. I’m not the first to feel this way and I’m certainly not going to solve the complex conundrum that is the National School Lunch Program (NSLP) during my 13 week rotation. The struggle to reconcile all of the contradictions and figure out where I fit into this mix is occupying way too much mental and emotional space. I want to let it all go. As such I’ve decided to take a different tack and see the issue from the practical, macro-level of scarcity and hunger.

retreat pantry

Retreat Pantry: organic, gluten-free, soy-free, blah, blah

In September, I attended a silent yoga retreat with Swami Ritavan at Questhaven, an esoteric Christian training and retreat center. When asked if I would do the menu planning and food preparation for the 18 participants, I quickly agreed then panicked, fearing I would give everyone food poisoning or have them running off-site to the nearest restaurant. As the menu-planning process began, the food restrictions, intolerances, and dietary requests from the participants started pouring in…gluten-free, vegan, no grains, soy-free, etc. I modified the menu accordingly carefully read labels as I spent many hours and loads of cash purchasing and prepping the organic groceries for the weekend’s meals. It was quite delicious to buy such high quality ingredients and lovingly prepare nourishing meals to support each participants’ spiritual journey inward. It’s also quite freeing to cook for a captive, voice-less audience who can’t complain about the food or make additional special requests!

Anyway, it was a lovely weekend. There was plenty of food and plenty of warm smiles and plenty of full bellies and plenty of nourished souls. On Monday, I quickly changed gears as I jumped into Day 1 of my dietetic internship at a high school district. There was neither a chia seed nor an organic berry to be found. I’ve spent the last month watching (and helping) prepare food – some highly processed and some made-from-scratch – on a much larger scale for growing, learning students. school food showEveryone who works in school food service is striving to do the best they can with the resources they are given. Putting together a balanced meal that kids will actually eat while factoring in labor costs makes ready-made, processed foods very appealing. With some schools having as much as 80% of children qualifying for free or reduced-price lunches, the costs for food, labor, equipment, and benefits must be recovered through the children that can afford to pay full price. This is an important service that schools provide to improve the learning capacity of their students and should not be de-valued. School food vendors are doing their best to provide foods that meet the new guidelines for whole grains and lower fats but still, at the end of the day, it’s mostly highly-processed, pre-cooked, flash-frozen, and very low in nutrients.

During my first week, I attended a school food product show and met up with grad school friends who appear to be thriving in this atmosphere even though I am aware of their personal philosophies regarding food and nutrition. I’m introduced to quite a few people in this type of dietetic work and I’m careful to remain neutral and friendly even though I feel conflicted and confused by the fact that I would rather be teaching yoga or developing a new soup recipe.

labryinthThe next evening I hosted SoupAsana attended by a group of women I met at the silent retreat. One of participants brings her sister who (how amazing is the universe in giving me answers to my questions and doubts??) happens to be married to one of the school nutrition directors I met the previous day. He too struggles with the quality of the school lunches and strives to provide the healthiest meals possible for the children who may only get one decent meal a day.

That’s all I needed. I am exactly where I should be. Doing exactly what I should be doing. On all levels and in all places of my life. No matter that it may seem contradictory from the outside. It’s all falling into place in the cosmic realm. And it will all be OK.

Perhaps Hunger Action Month is a good time to evaluate how much of your resources go towards food, how much volume you eat, where can you increase the quality while decreasing the quantity, and, most importantly, in what ways can you contribute to organizations that support other humans in their struggle with hunger and food insecurity?

Check out these top hunger organizations: Feeding America, UNICEF (my personal favorite), Share Our Strength, World Food Programme, Generations United, and Meals on Wheels. Hunger is a year-round problem so please take action even though it’s now October.

Cleanse – Day 4

In Mindfulness, Nutrition, Yoga on May 17, 2013 at 7:24 pm
tea

All tea. All day.

“The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honors the servant and has forgotten the gift.” ~Albert Einstein

I awoke feeeling rested on Day 4, aka All Tea, All Day, and, as a I made tea and sat down to meditate, I had every intention of writing (well, maybe I ‘planned’ it…) after I got up from my meditation cushion. Instead I ended up checking email, facebook, twitter…anything but starting to write. Although I was rested, I didn’t feel super sharp or motivated. At my morning yoga class I had a deep meditative experience and found myself very present with all that I was doing and with whom I was interacting. It’s an amazing experience. I felt so full and engaged and “ON”. Like everything I’m feeling and doing at that moment is exactly what should be happening and all of my energy and attention is a laser beam to the present moment. It’s the elusive “FLOW” and I want to live there always.

As a result of my amazing yoga class, I felt very energetic and alert when, after a quick stop for avocados and lemons, I returned home and started on food prep for the next 3 days of the cleanse. The 3 days following All Tea, All Day are known as the Raw Days where I would be eating only raw fruits and vegetables, raw nuts and seeds, a bit of raw honey and cold-pressed plant oils, as well as plenty of fresh-pressed fruit & veggie juices. Additionally, I would be entering that 1/2 of my week know as “full-on, single-parenting” and I needed to have a stocked fridge or I wouldn’t eat often enough to keep me pleasant towards my children or have enough variety to keep me interested in sticking with the cleanse.

stocked fridge

Prepared for the raw days of the cleanse.

While making my raw food staples, Chakra Salad and Salmonberry Spread, I rocked out to the Sgt. Pepper’s album. Who didn’t love the song ‘Lucy in the Sky with Diamonds’ when they were a kid? I thought it was the most imaginative and wacky adult song I had ever heard (it all made sense once I got to college!). And it is still a fun song to sing along to even with all that talk about tangerine skies and marshmallow pies fueling my appetite.

yogi teabag

Yogi Tea tags are my fortune cookies.

I felt very productive as I admired my stocked fridge and satisfied that I was able to kill 2-3 hours. And then it crept in. Now what? Sure, I could’ve filled my time with any numerous productive activities that may or may not have needed to get done. But they would have been distractions, another opportunity to not still myself, to not feel the feelings that I’d stuffed inside yesterday or last year or the last decade. I had wanted to cleanse myself physically and emotionally but I was also scared of truly letting go. My mind was saying “your kids will be back in 4 hours, get some stuff done before then. Make sure you’re ‘prepared’.” What does that mean anyway? Prepared? Isn’t it part of the Boy Scouts’ motto? Prepared means you are focused on the future. You are anticipating how it will turn out and what ‘things’ you will need for these future expectations. If you are prepared, you’ve done some planning.

I consider myself in recovery from ‘excessive planning disease’ which reached epic proportions when I become a mother twice within 18 months. I do believe some planning and preparation is necessary in life (I had just finished food prep for the next 3 days!) but it is so easy to get all self-righteous and control-freaky about planning. And, for me, it takes some serious mindfulness to ACTIVELY NOT PLAN my entire life away. Allowing myself the freedom for spontaneity and synchronicity to bubble up, taking equal precedence in my life, has opened me to some of the greatest opportunities for joy and playfulness that I’ve experienced since becoming so ‘adult’ about everything. This excerpt from the poem “What to Remember When Waking” by David Whyte sums it up for me: “…what you can plan is too small for you to live…”.

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Listen to your heart. Eat chocolate.

When my heart said to me “the best way you can ‘prepare’ is nurture yourself right now”, I followed my heart’s advice into a steaming, hot, bubble bath at 3pm on a Saturday afternoon! As I soaked in the bath I was conscious of how my body felt as it was supported and surrounded by the hot water. The scalding heat. The tickle-y bubbles. The slippery wetness. Conscious breathing took me deeper into my body as I inhaled the lavender scent of the bubbles and felt my muscles release and relax into the bath.

My mind, trying to rationalize as always, said, “of course! this is exactly what you needed to ‘prepare’.” But I wasn’t taking the bath to prepare myself for anything. I was taking the bath because it was most supportive thing I could do at that moment. Letting go and slowing down my breathing, along with my mind, allowed to me uncover messages, insights, epiphanies, aha moments, knowing, whatever it is that you want to call those magical, heart-centered moments, and then I could continue to stumble along…a little bit closer to those desires to which I’m being guided.

Cleanse – Day 3

In Mindfulness on May 6, 2013 at 5:39 am

roses and workWork is not always required. There is such a thing as sacred idleness.” ~George MacDonald

I woke up feeling fabulous on Day 3 despite having agreed to teach an early morning vinyasa class (not my specialty).  At 730am, I head to La Jolla Yoga Center after green juice and a smallish bowl of soup. The class was a bit awkward because my playlist would get stuck on a song eliciting exasperated you’re-wasting-my-$20-and-75-minutes stares while I tried to simultaneously instruct and manage the music. It seems that my tech savviness is rapidly decreasing as I approach 40. Becoming a yoga teacher has been a test of my willingness to continually expose myself as I lead a group to some unspoken place that is unique to each individual. I’m guessing and I’m doing my best and feeling my way through it but on some days it’s just not all that neat and tidy. This is a vulnerable place to be but I much prefer this place rather than hiding behind the possibilities and potentialities of my life.

As part of my cleanse I had decided to hire someone to spring clean my house – something I haven’t been able to do since I was separated – and get a facial. These decisions felt so indulgent that I didn’t even care as I ate my 10th bowl of soup in 3 days (I’m not really counting). I was probably drinking juice too…I can’t remember…anyway, Day 3 was more about pampering myself and my home and letting others do the work for me.

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Organic, locally-roasted, caffeinated coffee.

When I’m on a cleanse, my senses are heightened and everything around me looks so much more vibrant  and defined. I see more, I smell more, I hear more. It makes walking around town on a busy, sunny day like a marvelous adventure. While running errands, I managed to buy a decaf coffee without purchasing a scone but then the coffee tasted quite flat. My tastebuds were so sensitive that I couldn’t deny the badness of decaf. I really love coffee and will be going right back to drinking it after this cleanse but I have to admit that it feels empowering to not NEED the coffee each morning. I’ve discovered I actually can handle my mornings without the caffeine crutch (hats off to all of you who do it everyday). Coffee is a soothing morning ritual for me. It’s also one of the smells of my childhood (coffee, sawdust, and salt air). As a child my parents were often building, finishing, or remodeling the houses we lived in – and we lived on the bay – and there was always a pot of coffee brewing while they were up late staining hardwood floors or painting trim and listening to the Beatles or Bob Dylan. To make up for the flat decaf, I treated myself to an orange-carrot-ginger juice which was like candy to my all-veggies-all-day-tongue and headed to back to the house to get some more work done.

It’s important to take care of yourself inside and out during a cleanse as your physical body and your surroundings are a reflection of what is going on inside you on an emotional level. And having the abundance to get a facial as well as spring-clean my home felt absolutely in alignment with all the cleansing I was doing internally. With physical cleanses come emotional cleanses and before I got into the salon, I broke down sobbing. I was painfully aware of the thoughts and emotions associated with my crying but I was not aware of what triggered these thoughts and emotions. It wasn’t anything I had just heard or saw and, worse, it wasn’t a new emotion about a new issue. It was a recycled emotion or issue that I thought I was long past. Clearly, I wasn’t past it and had to let it move through me. So I did. And I felt lighter. Exactly what I had been aiming for on this cleanse.

Cleanse – Day 1

In Mindfulness, Nutrition on April 27, 2013 at 10:46 pm
juices

Veggie Juices

“Habits allow us to not think about what we’re doing . . . giving us the illusion of ease. When we are under the illusion of ease, not thinking about what we’re doing and breathing the same old way, moving the same old way, thinking the same old way, we check out of the present, out of happiness itself.” ~ Alex Levin

My day of silence prompted me to do an 8-day cleanse. I know what you’re thinking. She’s already so healthy. Clean eating, yoga, meditation. Does she really need to cleanse? Yup, I do. I do it mostly for the emotional release and spiritual growth which allows me to come back to my heart. I am constantly striving to live from my heart. Make decisions from this place. Take action from this place. From where does your action and decision-making come? Is it fear, anticipation, avoidance, contraction? Or is it love, expansion, joy, and present-moment acceptance? Taking the time to change up our eating habits (however healthy they may already be) with a mindful cleanse allows space for awareness of the ‘stuff’ we may still be holding onto.

avocados

Organic San Diego County avocados

Anyway, this cleanse – the Salmonberry Signature Cleanse – is, roughly:

3 days of cooked vegetables only (no oils, fats, protein). Just steamed or simmered veggies. Fresh-pressed juices are definitely on the menu with a heavy emphasis on the veggies and less on the fruits.

Day 4 is just herbal tea, water, lemon water, sparkling water…clean, pure water in all forms.

3 days of raw fruits, veggies, nuts, and seeds with a bit of honey and oil. To me this means avocados all day long! Again lots of fresh pressed juices and fruits are welcome!

Day 8 is only fresh watermelon juice (or pineapple juice). At this point in the cleanse I’ll be feeling so fabulous, I’ll start annoying people (it’s happened before!). I usually drink over 100 ounces of watermelon juice on this day.

For 3 days prior to this cleanse I was to have dropped all meat, wheat, sugar, dairy, caffeine, and alcohol. But, since I don’t see the Cleanse Police in my neighborhood, I drank coffee right up to the last minute. The night before I started the cleanse was like the last supper at my house. I ate way too much and even had a belly ache…so embarrassing and clearly time for a cleanse.

Day 1 was tough (as it always is). I was crabby first thing in the morning. Most likely because I couldn’t have my beloved coffee and I hadn’t yet made the Cleansing Soup so there was nothing for breakfast. I pulled my foggy self out of bed, brushed my teeth and headed to my favorite juice bar to stock up on juices. Of course, the super cute juicer was working and I looked really rough (it was like I had a food hangover from the last supper). Oh well. I stocked up on Green Lemonade (ginger, spinach, cucumber, celery, apple, and lemon) and Super 7 (ginger, parsley, beets, bell pepper, celery, cucumber, and carrots) and transfered them into 12oz Ball jars filled all the way to the top and sealed tight so they will keep as many nutrients as possible over the next 3 days. I used to do my own juicing but my juicer is so old that it’s starting to suck at it’s job so it makes more sense for me to buy someone else’s juice. I really need to retire and recycle that poor juicer (here in SoCal that means ‘leave it in the alley’).

movie snack

Movie snack when on a cleanse: steamed sugar snap peas and veggie juice

So I started in on a green lemonade and preparing my home studio for our weekly meditation group. After meditation, I had a much better attitude so I cranked the music and powered through making the Cleansing Soup (recipes turn out much better if you sing during food prep). The rest of my day consisting of getting some work done, a walk on the beach, and 3-4 bowls of soup. In an effort to distract myself from my raging, caffeine-withdrawal headache, I met a friend at the movies. The movie was heavy, The Place Beyond the Pines, and, since I was subsisting off veggie juice and steamed sugar snap peas, I’ve had more enjoyable movie experiences. The movie was actually quite good but we both needed something lighter and more uplifting. That’s what you get when you pick movies based on eye candy as opposed to plot.

I could not get into bed fast enough after the movie and was sound asleep by 8pm. I slept like the dead all the way until 5am when I had to get up to open La Jolla Yoga Center for sunrise yoga. According to my iPhone app – Sleep Cycle – my sleep quality was 100% that night but it sure didn’t feel like it.

Cleansing Soup

In Nutrition, Recipe on April 24, 2013 at 7:26 pm
cleansing soup

Cleansing Soup – all day for three days.

This soup is perfect for cleansing your system after an over-indulgence or when you are feeling run-down and susceptible to illness. If you are feeling sluggish and foggy, take three days to eat nothing but this soup and you will come right back to life! For maximum benefit, it’s important to abstain from caffeine and alcohol. Instead treat yourself to fresh-pressed veggie & fruit juices. This soup is high in fiber, vitamins A, C & K, antioxidants, and antimicrobials and is wonderful for supporting your immune system and maintaing a healthy gut.

Ingredients:

cleansing soup ingredients

Carrots, celery, garlic, onion, kale, shiitake mushrooms.

1 bulb (yes, the WHOLE bulb) garlic

1 medium onion

fresh ginger – about the size of 2 thumbs, peeled

1 lb. shiitake mushrooms – thinly sliced (remove stems)

1 bunch red swiss chard, dinosaur kale, or fave greens – stemmed and chopped

1 bunch carrots – thinly sliced rounds

1 bunch celery – thinly sliced half-moons (use the leafy parts too!)

64oz low sodium vegetable broth

64oz water

1/4 to 1/2 a tub of miso paste

Sesame oil

Tamari or Bragg’s Liquid Aminos

Directions:

kale shiitake mushrooms

Kale and shiitake mushrooms sautéed in sesame oil.

Process garlic, ginger, and onions. It’s OK if the onions become mush. It’s adds a thicker texture to the broth. Heat sesame oil in caste iron pan. Add garlic, onions, and ginger. After a couple of minutes, add sliced shiitake mushrooms and splash of tamari and sauté until mushrooms are glassy.

In a stock pot, simmer carrots and celery in veggie broth and water. When carrots and celery are super soft, turn off heat and stir in enough miso paste for your liking (don’t bring back to a boil or you’ll kill off good bacteria in the miso). When you’ve adjusted the broth so it tastes right to you, add chopped greens and stir until wilted and bright green. Add contents of caste iron pan. Done!

Serve soup sprinkled with toasted sesame seeds and cayenne. Also delicious poured over short-grain brown rice or with tofu and soba noodles.

Salmonberry Spread

In Nutrition, Recipe on April 16, 2013 at 6:06 pm
Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

Salmonberry spread on romaine leaves topped with avocado, lemon, and cayenne.

This one is a crowd pleaser. Be you raw, vegan, omnivorous, or on a “cleanse”, you really will love this fresh and tangy alternative to tuna salad. This nut-based recipe adds in some herbs and veggies with a bit of sweet and sour flavors.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Soaked almonds and sunflower seeds, red pepper, parsley, lemon.

Using raw nuts and seeds maintains the integrity and; therefore, healthfulness, of the essential fatty acids found within. Fatty acids are the building blocks of cell membranes, the gatekeepers of our cells, which regulate the flow of nutrients, water, electrolytes, and enzymes. Healthy, functional cell membranes are critical to the life of the cell and; therefore, critical to the life of our tissues, our organs, and, finally, our body. Nuts and seeds are also high in fiber, protein, and minerals such as phosphorous (bone health)  and copper and manganese (enzyme function).

Ingredients:

1 cup raw almonds (soaked in water for 24 hrs)

1 cup raw sunflower seeds (soaked in water for 5 hrs)

honey lemon garlic

Honey, lemon, garlic.

1 lemon – juiced

1 T honey

2 garlic cloves, crushed

1/4 cup parsley

1/2 red bell pepper

1 small jalapeño

4 green onions (white parts too)

1/4 t pepper

1/4-1/2 t dulse

1/2 t dried or 2 T fresh dill

Serving (1/2 cup) = 400 calories, 34g of fat, 8g of fiber, 6g of sugar, and 13g of protein

mock tuna ingredients

All ingredients into processor.

Toss all ingredients into food processor and process until desired consistency.

Serve on romaine leaves with avocado, lemon, and cayenne as a light, hot weather meal. Also wonderful as an appetizer topping a cucumber or apple slice. Experiment with turning it into a paste (highly processed) and spreading inside a pita stuffed with veggies or keeping it chunky (less processed) and tossing on a bed of greens.

To Juice or Not to Juice?

In Nutrition on March 20, 2013 at 4:00 am

Juicing, especially the uber-trendy juice cleanse, is all the rage these days. As a way to get a major download of nutrients into your diet, I say “carry on”. But I can’t endorse juicing as a meal replacement or an excuse to not eat an actual vegetable. I’ll be addressing cleansing in another post but for now lets discuss juicing as a supplement to our daily diet.

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Heavy on the greens. Easy on the beets and carrots. Cautious with the fruits.

Why is juicing beneficial?

For those of us in a disease or re-building state (i.e. cancer, surgery recovery, inflammatory bowel), juicing is crucial and amazingly restorative. For the rest of us, I believe juicing needs to be put in it’s proper place. Yes, juicing can concentrate nutrients and allow for increased absorption but it also removes an important nutrient when extracting the pulp and skin from the final product – fiber. Fiber regulates blood sugar, supports digestion, and lowers circulating blood cholesterol. If you are going to juice, be vigilant about getting your fiber from other sources. Additionally, the major nutrients extracted from most veggies are vitamins A, C, & K. Vitamins A & K are fat-soluble meaning they can only be absorbed into our bloodstream while bound to fat. So, eat a handful of nuts with that green juice. Vitamin C is extremely fragile and begins to degrade when exposed to light, heat, and oxygen! Therefore, cold-pressed juice consumed immediately is the most nutrient-dense option.

What to be mindful of when juicing.

Be sure to steer clear of fruit juice as it’s a sugar bomb and highly caloric (go easy on beets & carrots, too!). For green juices, consider adding in garlic or ginger and, for palatability, be sure to rely mostly on low sugar fruits such as apples, pears, berries, and lemons/limes in small doses. Lastly, consider the fact that drinking your calories does not trigger satiety the way a meal with fiber and fat does…you may find yourself consuming additional calories.

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Earthy, grassy, refreshing green juice.

If I don’t eat a balanced meal, it’s like I almost start to twitch. It’s really uncomfortable and I’m not in therapy for it. As a result, I tend to rely more heavily on smoothies b/c they retain the fiber and I can add in healthy fats (avocado, flax oil, chia, coconut milk) and protein (hemp, tofu, nut butters). There are a TON of juice and smoothie recipes on the web. In choosing a healthy one, carefully evaluate the amount of fruit the recipe relies on, and then let your creativity run wild!