Juice High Weekend

It's the weekend!  By consuming nothing but raw, fresh juices for a weekend, you give your body a break from all foods and drinks that normally travel through your insides.  This way, the body has a chance to do a bit of it's own housework and leave you rejuvenated and feeling like you're making a fresh start.  It is also a good step in helping you kick a toxic habit such as smoking, drinking.  This may not sound like a huge amount of fun, and it is likely to be challenging, so it's best to go on a juice fast over a weekend or two-day break, when you can relax and rest as you feel is necessary.  

You'll find you get the most out of this course if you prepare yourself well beforehand by buying in all you need, and see it as treating yourself to two healthy days.  In addition to drinking the blends listed, I suggest you try to incorporate some of the following into your weekend: plenty of water, several snoozes (you may feel tired, irritable or get a bit of a headache), a sauna or steam room, a warm bath (sprinkle a few drops of your favorite essential oils), a massage, gentle walks in fresh air, breathing exercises and yoga (MY FAVORITE!!) and pastimes, such as reading, to keep you busy if you are not sleeping.  Avoid strenuous exercise. 

Day Before

Eat light salads and fruit during the day.

Dinner: Juice 3 Carrots, 2 Celery Sticks, 1 Bunch Watercress, 1 Large Handful Spinach and one Granny Smith Apple for tartness. 

Day One

Breakfast: 3 Apples, 2 Thick Slices of Melon, 1 Small Bunch Fresh Mint (to contrast with the sweetness of a ripe melon, it's best to use a sharper apple variety such as Egremont Russet of Granny Smith.)

Late Morning: 2 Oranges, 1 Pink Grapefruit, 1 Handful Blueberries

Afternoon: 2 Beets (include leaves if you have), 2 Apples, 3 Sticks Celery. 

Dinner: 1 Bunch Fresh Parsley, 1 Handful Watercress, 4 Broccoli Spears, 1/2 Pineapple.

Day Two

Breakfast: 3 Carrots, 1/2 Apple, 1/2 Beet, 1 Stick Celery, 3 Large Kale Leaves.

Mid-Morning: 2 Beets, 2 Carrots, 1 Apple, 1 Orange, 1 Stick Celery, 1/2 inch  Fresh Ginger Root.

Lunch: Large salad of fresh, raw vegetables and/or fruits. NO DRESSING.

Dinner: Large salad of fresh, raw vegetables and /or fruits. NO DRESSING.

It is important that you do not suddenly overload your body with large quantities of cooked or rich foods.  Prepare a substantial, varied salad and dress it lightly with olive oil and lemon juice.  Sit down to eat and chew it well. 

Most people are likely to feel tired doing the Juice High Weekend.  You may also experience some bloating, diarrhea, headaches, tiredness and sweating.  These are all normal; however, if they become excessive or you have other symptoms, don't be afraid to visit your doctor. 

Hope this cleanse leaves you light and refreshed! HAPPY JUICING!

A Fresh Garden Salad. Perfect for Summer!

Just a yummy idea for a nice summer lunch.  I picked fresh from my mothers garden, tomatoes, sweet peppers, basil, and onion.  Drizzled some olive oil, lemon, salt and pepper! So yummy and light!

A Journey to a New Life

 On July 12th, I took on a friend in need of help with health coaching and nutrition. I would like to share her story with you and her journey to a new life.  She came to me for help, this was the hardest part and I give her so much credit for asking me.  She is a 305lb beautiful hearted person who cares about everyone else but herself.  Her kind heart is bigger then anyone that I know and she has a shell covering it.  I pray and know that she will be a success.  I have so much faith in her!

 I had her empty out her whole pantry and refrigerator to get ready for food shopping on the July 16th. This is all the food she gave away.  The beginning of her journey!

5 Garbage Bags!

Day one started on July 16th.  We met at the gym, then went food shopping together and guided her with the right things to buy and how to eat healthy on a budget.  After food shopping we loaded up her fridge with all new fresh and healthy foods.  Went back to my house to cheers to a first day with a fresh squeezed juice!  Then showed her how to make a delicious lentil dish. A very successful and productive day!

By July 20th she was down 12lbs.  That is 48 sticks of butter!

I am so proud of her.  

Since she was weighing herself everyday, I took her scale from her and we are now doing 2 week weigh in's, so stay tuned on her journey to a new life! 

Some Monday Inspiration

Hope you had a great weekend!  Here are some things I did today to start my week after a long weekend.
Went for a morning swim at 6AM, Yoga at 9:30AM, went food shopping for some juicing and to make some dinner.

Today's juice consisted of 2 leaves of kale, 1 granny smith apple, 1 nectarine, 1 orange, and 2 long carrots. It was so delicious, my sister couldn't believe she drank kale. She loved it! FYI: have on an empty stomach

For a late lunch I sautéed some onions and sun dried tomato in very little oil then added broccoli rabe (can sub for kale if you prefer). I usually do it with garlic instead of onions but I just use whatever is in my fridge! I add lemon at the end with a touch of salt and pepper. Enjoy!

Best Nut Butter in Town!

I would like to share with all of you that a friend of mine in town (Setauket,NY) is starting her own business making homemade nut butters (100% all natural).  This picture is of regular peanut butter with a touch of sea salt and the other is just pure amazingness, brown sugar pecan butter.  That is for a nice treat every now and then. My husband loves the pecan butter!  Let me know if anyone is interested and I can tell her for you.  She also has other flavors, when she has everything up and running, I will keep you posted with her menu options! Thank you Robin for keeping us healthy and all natural!

TIP: A 2-tablespoon serving of peanut butter contains 7 grams of protein.  Your body uses the amino acids found in protein to build and repair muscle tissue.  In addition to building metabolism-boosting muscles, protein-rich foods like peanut butter keep you feeling fuller for longer.

Weekend in Boston

Hey guys! I am back from a wonderful weekend visiting my brother in Boston. What a great City!! The one thing about going away, is eating out and wanting to try all the great local food. Well we tried amazing different restaurants and coffee places. Its a great town for foodies! Being away, made me fall off track a little bit with eating healthy. Now that its Monday and back in my hometown, I am ready to start a fresh week.  Started the day off at the gym, went grocery shopping, made a nice green juice and made a lentil dish for dinner. Where I am getting at is, its ok to go away and enjoy yourself, and indulge on some yummy treats, just know that it is temporary and get right back on track when you get home.

How to Get Protein on a Vegetarian Diet.

I am a vegetarian and try my best to be vegan (no dairy).  Coming from a greek/italian family I always get the same question, "Where are you getting your protein?"or "You need protein!" My Aunt from Cyprus made me a dish especially for me after I told her I was vegetarian, it was orzo with lamb. She said "You need your protein." Sounds like something out of the movie "My Big Fat Greek Wedding." Of course I put it on my plate to make her feel better but didn't touch it. Sorry Thea Fanoulla :) Love you!

You truley don't need meat to get your protein.  In my opinion, Americans eat too much protein, and vegetarians can easily get enough protein in their diet.  So many people think that you can only get your protein from an animal source!  Unless you are pregnant or an Olympic athlete/bodybuilder, you will most likely get more than enough protein without even trying. Here are some great sources of protein for vegetarians. 

Quinoa and Other Whole Grains.

Whole grains are a great source of protein, but the grain that is a true winner when it comes to protein content is quinoa.  Quinoa contains all of the essential amino acids, making it a "complete protein."  Just one cup of quinoa contains 18 grams of protein, as well as nine grams of fiber.  Other whole grains, such as whole grain bread, brown rice, barley are all healthy protein rich foods for vegetarians and vegans as well.  FYI, whole grains are a bargain! If you shop in bulk, you can stock up on whole grains for about $1.50 a pound! Not bad. 

Beans, Lentils and Legumes.

These are my favorite! I love cooking with these ingredients. I make a dish twice a week and end up having it for lunch the next day. Great for leftovers.  My husband isn't a big "leftover eater" and he eats these dishes the next day no problem! They are also another bargain buy!! All beans, lentils and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like!  

One cup of  canned kidney beans contains about 13.4 grams of protein.  I personally don't buy the canned, I always shop in the bulk isle and boil my own. So delish!

Tofu and other Soy Products.

I have to admit, tofu is my least favorite only because its a texture thing with me. I am not crazy about the texture of it.  This doesn't mean you can't make it tasty.  When cooking tofu, it takes on the taste of whatever you are cooking with, which is great!  You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.  You can get soy protein in so many different products like, soy milk, edamame, soy ice cream, soy yogurt, soy nuts, and soy cheese.  As an added bonus, many brands of tofu and soy milk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.  I suggest not to have tofu and soy products every day due to its high level of estrogen. I always keep almond milk in my fridge instead because that is good to have everyday.

Nuts, Seeds and Nut Butters.

I love love love all of these! Whats better then buying fresh peanut butter from the machine from Whole Foods or Wild By Nature?! Nuts, including peanuts, cashews, almonds, and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds.  Because most nuts and seeds are high in fat, even though its a good fat, you don't want them to be your primary source of protein.  But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter.  Two tablespoons of peanut butter contains about 8 grams of protein.  Try almond butter or cashew butter for a little change up, if your bored of peanut butter. 

Seitan, Veggie Burgers and Meat Substitutes.

Check out the labels of your store bought meat substitutes products and veggie burgers.  You will see that they are pretty high in protein! One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.  Toss some veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up! 

Tempeh.

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty.  Its very similar to a very firm veggie burger, and like tofu and seitan, its quite high in protein and can be prepared in so many different ways, making it perfect for vegetarians, vegans and even people wishing to reduce meat consumption while exploring protein sources. It varies from brand to brand but as a guideline, one serving of tempeh (100 grams) provides about 18 grams of protein, thats more protein per gram than tofu!  I love to cube my tempeh and Sauté it with broccoli rabe or kale! So yummy! 

Protein Supplements.

If you are a very active person that goes to the gym, works out a lot or training for a certain race, your protein needs will be higher than a typical vegetarian.  You may need protein powders or protein shakes.  The one I have is called Sunwarrior Protein. It is raw vegan protein powder and I buy the vanilla only because I am allergic to chocolate. For one scoop, it is 70 calories, 1 gram of fat, 15 grams of protein and 0 grams of sugar which is great! They also have one that is higher in protein that includes hemp powder. Hemp is a great source of protein. Checkout there website at sunwarrior.com

So now that I shared with you some protein sources, I hope you can experiment on some great meals! 

I love to google recipes, or just make up my own crazy concoction! 

Try making yummy vegan tacos with ground meat substitute, or lentils with tomatoes, rice and sautéed onions.  Enjoy!

4 Reasons Why You Should Try Juicing

I came across this article and had to share it with all of you. 

4 Reasons Why You Should Try Juicing

By Denise Scarbro

I had never given juicing much thought, and I certainly would never have thought that a simple thing like fresh vegetable juice could have so many effects. I actually was introduced to juicing by a friend of mine, whom I had not seen in a while. When we met up again, I noticed right away that she had undergone a visible transformation: her eyes were bright, her skin glowed, and positive energy was flowing around her, and I had to know more. 

With a twinkle in her eye she explained her secret to me, “I have just completed a seven-day juice fast, and I feel wonderful! I have more energy, I sleep better, and I am in such a good mood!” Well, this was all I needed to hear, and I began to research the benefits of juicing immediately. I watched the documentary, Fat, Sick and Nearly Dead by Joe Cross, and I devoured Kris Carr’s book, Crazy Sexy Diet in a matter of days. From that point on, I have been a true believer in the power of juicing!

Among the many other benefits of juicing, here are the top four reasons I include a fresh vegetable juice in my diet every day:

1. Improves heath. Antioxidants and other immune enhancing properties are concentrated in juices, and these antioxidants can accelerate the recovery from illness. Juice provides a quick source of live enzymes, nutrients and minerals in their natural state, and in combination with the micronutrients found in juice, cells can quickly absorb larger amount of nutrients. In addition to all of this, juice also provides the body with precious phytochemicals, which are substances in plants that are considered among the most powerful ways to fight disease.

2. Weight loss. The Standard American Diet is, among other things, very acidic, which throws our bodies out of pH balance. Too much acid in our bodies actually prevents us from losing weight and can cause weight gain.  Our bodies store acid in fat cells, and our bodies need reserves of fat to use as protection for our cells and other areas of our bodies from the acids. What a viscous cycle! Vegetables, leafy greens and grasses are extremely alkalizing. When we restore the pH balance in our bodies, the weight will start to melt off naturally. In addition, since live enzymes are involved in metabolism, juicing can increase our metabolism.     

3. Improves mental state. Deficiencies of minerals like magnesium, potassium, iron, calcium and folic acid have been associated with symptoms of depression. Juicing provides a concentrated source of these minerals, which provides us with our very own mental neutralizer.

4. Anti-aging benefits. The concentration of antioxidants in juice combats the damaging effects that free radicals can have on our skin and muscles. This helps the skin stay free from wrinkles and helps keep muscles toned. Furthermore, juicing can slow the onset of age related illness. Now, that’s what I call being proactive!

Change can be challenging sometimes, but I encourage you to give juicing a try. Start by incorporating a raw juice drink into your weekly line up, and as you start feeling the effects, you might find yourself not only able, but wanting to do more than you thought you would!

If you do not already have a juicer, you can make juice with your blender and a fine mesh strainer. Remove the seeds first and strain the blended vegetables to extract the juice. To help you get started, here are the ingredients for my daily juice:

• Two bunches of kale
• One cucumber (peeled if not organic)
• Two stalks of celery
• One green apple, quartered
• One lemon (peeled to reduce bitterness)
• One small piece of ginger (for a little kick!)

Experiment; find what YOU like, create your own favorite recipe and enjoy!  

The Immune Power Week!

For you that know me, I tend to get colds, stuffy noses, especially in the winter and allergies hit me hard, which all trigger my asthma. Juicing is my number one secret to give my immune system a little boost! When you juice, make sure to have it on an empty stomach.  It is your choice to have some meals throughout the day, but make sure it is pure, plant based foods. 

The Immune Power Week

If you’ve noticed that your body’s defenses are not up to scratch – you pick up any passing cold and regularly suffer from throat or bladder infections – your immune system may need a hand.  Even if you’ve always had a tendency to get ill, you should find that giving yourself a boost with fresh, raw juices and smoothies helps keep colds at bay, let alone anything more serious.  These recipes are particularly powerful immune boosters for a concerted one-week course, but you’ll feel even more benefit if you make juicing an ongoing delight!

Monday                                    Power Packed C

                                    3 Oranges

                                    1 Guava

                                    1 Handful Strawberries

With three of the richest sources of vitamin C mixed together, this is not only a delicious drink but also a strong immune booster that helps keep illness at bay.

Nutrients: Beta-carotene, biotin, folic acid, vitamin B3, vitamin C; calcium, magnesium, phosphorus, potassium, sodium, sulphur.

Tuesday                                    Carotene Kick

                                    1 Sweet Potato

                                    ½ Melon

                                    3 Carrots

Sweet potatoes are delicious, rich source or carotene, as are the other ingredients in this vibrant orange drink

Nutrients: Beta-carotene, folic acid, vitamin C and E; calcium, magnesium, phosphorus, potassium, sodium, sulphur.

Wednesday                                    Cold War

                                    4 Carrots

                                    1 Orange

                                    ½ Inch ginger root

                                    2 cloves garlic

                        The garlic in here is purely for therapeutic use- to give your immune system a

powerful punch in the face of a cold or any other infection.  It’s a brave person who can stomach it on any normal morning, let alone the breath you’re likely to have afterwards.  If your chest is feeling congested, you could add half an onion.

Nutrients: Beta-carotene, folic acid, vitamin C; calcium, magnesium, phosphorus, potassium, sodium, sulphur.

 Thursday                                    Grapefruit Blues

                                    2 Grapefruits

                                    1 Large handful of blueberries

Whether you choose a tangy white grapefruit or sweeter pink variety, the addition of the blueberries will transform the color and give an extra antioxidant lift.

Nutrients: Beta Carotene, biotin, folic acid, vitamin B1, B2, B6, C and E; calcium, chromium, magnesium, phosphorus, potassium, sodium, sulphur

Friday                                                Greatfruit C

                                    2 grapefruits

                                    1 Guava

                                    1 Kiwi

Not just for colds, high doses of vitamin C such as are found in this tasty drink can ward of all sorts of other illnesses and aging. Great for your SKIN!!

Nutrients: Beta-carotene, folic acid, vitamin C; calcium, magnesium, phosphorus, potassium, sodium, sulphur.

Saturday                                    Carotene Catapult

                                    3 Carrots

                                    ½ Melon

                                    1 Slice Watermelon

                                    1 teaspoon spirulina

Beta-carotene is a crucial vitamin, which the body can convert to vitamin A.  It’s needed for healthy immunity, skin, digestive tract, lungs and much more.  All of the ingredients in this tasty juice are excellent beta-carotene sources.

                                   

Nutrients: Beta-carotene, folic acid, vitamins B1, B3, B5, B6, and C; calcium, iron, magnesium, phosphorus, potassium, sodium, sulphur, protein, essential fatty acids.

Sunday                                    Green Tomatoes

                                    4 Tomatoes

                                    ½ Long cucumber

                                    1 Large handful spinach leaves           

                                    4 Broccoli spears

The earthy, green taste of the spinach and broccoli is nicely hidden by the other ingredients.

Nutrients: Beta Carotene, biotin, folic acid, vitamin B3 and C; calcium, iron, magnesium, phosphorus, potassium, sodium, sulphur

Juicing During Pregnancy

Many people have been asking me if I still juice during my pregnancy. I absolutely do. Its such a healthy way to get your nutrients.Juicing and pregnancy are a natural combination as it's a time you become aware of what you are eating and worry if your baby is getting enough nutrition for healthy growth. Juicing is an ideal way to get lots of vitamins and minerals vital at this time in your life to keep you and your baby fit and healthy. If you are planning a baby, try and eat a healthy diet before conception, with lots of fresh juice included.

At the beginning of your pregnancy you might feel sick and the last thing you might want to do is to eat anything. This is where juicing comes into its own. A glass of fresh juice can give you the necessary energy to keep you going and give you extra bounce in your day.

The middle stage is the time when you feel your best but you and your growing baby still need the best of nutrition, so make a glass of fresh juice a daily habit.

At the end of your pregnancy you feel so big and uncomfortable it's sometimes hard to find any room to put food! But it's important at this stage to be as fit as possible so that you make the delivery easier on yourself and have a better recovery post delivery. 

Some juice drinkers swear that recovery after delivery is shorter because of their daily dose of juice. Don't tire yourself out, this is a time you can indulge yourself without guilt, relax in front of the tv, read a book go for a manicure or visit friends.

Make the most of this time because once the baby arrives, time for yourself might be limited. Make sure you have an adequate amount of protein, calcium, iron, vitamins and minerals. Juicing and pregnancy certainly go together because it will ensure your body has everything it needs at this time.

You can of course expect to gain a little weight while you are pregnant and your calorie intake should have increased, but this doesn't mean that you can indulge in empty calories. Your diet should be balanced. If you are worried about your weight gain remember breast feeding your baby will help lose this, as well as give your baby the best start in life.

---

Pregnancy and Juicing and What Your Body Requires Daily

• 
  
• One portion of iron rich meat, fish or vegetarian protein such as beans, peas or lentils
• Three to five portions of fruit and vegetables, two of which could be in a juice
• Two slices of wholemeal bread
• Green leafy vegetables and oranges which are rich in folic acid
Calcium rich foods such as green leafy vegetables, seafoods and sesame seeds
• Essential fatty acids found in oily fish

To make your juices use fresh fruits and vegetables which are not over or under ripe

• Heartburn - to help prevent heartburn, drink cabbage or pineapple juice Pineaple juice can also be used to relieve morning sickness To help relieve heartburn, drink a few sips of milk
• Vitamin C helps in the absorbtion of iron, so make sure you drink plenty of orange juice which will also help prevent and relieve constipation.
• If you do suffer a lot from constipation but don't like orange juice then try some prune juice instead. Prune juice is not only highly nutritious but delicious.
• Add spinach to your juices as it's rich in iron and folic acid which helps prevent spina bifida.

Juicing Detox Week

The Detox Week

Many Health-concious people occasionally “go on a detox.” First, it’s important to remember that our bodies are constantly detoxifying, not just when we choose.  Second, some of the faddy programs are, in my view, too extreme and in some cases unhealthy. However, other programs encourage us to reassess what we are consuming, and leave us feeling rejuvenated, clearer in mind and body and bursting with energy.  The recipes here are particularly cleansing blends aimed at supporting you during a sensible detox program.

Monday                                 Apple Cleanser

                                         2 granny smith apples,

     2 kale leaves,

     1 stick celery,

     1/3 cucumber,

     ½ beet root.

The fruitness of the apples offsets the more challenging taste of the greens to produce this beautifully red detoxifying juice.

Nutrients: Beta-carotene, folic acid, vitamin B3, vitamin C; calcium, iron, magnesium, manganese, phosphorus, potassium, sulphur

Tuesday                                        Green Hit    

                                    3 Carrots,

                                    2 Sticks Celery

                                    1 Bunch Watercress

                                    1 large handful spinach

                        This is another very cleansing combination with earthy, grassy undertones.

Nutrients: Beta-carotene, folic acid, vitamin B3, vitamin C; calcium, iron,           magnesium, manganese, phosphorus, potassium, sulphur

Wednesday                                    Carrot Cleanser

                                    3 Carrots

                                    ½ Granny Smith Apple

                                    ½ Orange

                                    ¼ Beet (Beet root)

                                    1 stick celery

                                    2 large kale leaves

Any juice using beet or kale can take some getting used to for the vegetable juice initiate, but once you’ve had it, you can fully appreciate its cleansing properties.

Nutrients: Beta-carotene, folic acid, vitamin B3, B6 and C; calcium, iron,           magnesium, manganese, phosphorus, potassium, sodium, sulphur

Thursday                                    Beet Basic

                        2 Beets

                        2 Carrots

                        1 Granny Smith Apple

                        1 Orange

                        1 Stick Celery

                        ½ inch ginger root

If I have Beets in the refrigerator, this is one of my standard morning juices. It’s a   supreme energy lifting, cleansing and immune boosting blend.

Nutrients: Beta-carotene, folic acid, vitamin C; calcium, magnesium, manganese, phosphorus, potassium, sulphur.

Friday                                      Green Goddess

                                    1 Bunch Fresh Parsley

                                    1 Handful Watercress

                                    4 Broccoli Spears

                                    ½ pineapple

There had to be one juice with this name and this is it – anything with pineapple is good in my book.

Nutrients: Beta-carotene, folic acid, vitamins B3, B5, C and E; calcium, Iron, magnesium, phosphorus, potassium, sodium, sulphur.

Saturday                                    Green ‘N’ Pear It

                                    8 Spears broccoli

                                    3 Sticks Celery

                                    2 Pears

You may not wish to adulterate your pear with broccoli juice but believe me, It’s a surprising winner.

                 

Nutrients: Beta-carotene, folic acid, vitamin B5, vitamin C; calcium, magnesium, phosphorus, potassium, sodium, sulphur

Sunday                                    Green Pines

                                    ½ Pineapple

3 Sticks Celery

1 Large Handful Watercress

This is a very cleansing juice with rich, peppery undertones supplied by the watercress.

Nutrients: Beta-carotene, folic acid, vitamin C and E; calcium, iron, magnesium,    manganese, phosphorus, potassium, sodium, sulphur