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The holidays are quickly approaching! This is a great time to treat your mind and body with a simple 3 day juice fast. This is especially great to do if you’re feeling overwhelmed, tired, sluggish or even have allergies. Juicing fresh vegetables and fruits is one of the most beneficial things you can do for your body. Many people complain about how juicing is hard or cleaning the juicer is time consuming. What they don’t understand is that it may take a few scrubs to wash the juicer and but the benefits of juicing fresh vegetables and fruits out weigh the complaints. Combining the right vegetables and fruits to juice can be confusing and it’s a trial and error process. I recommend the Alive Smoothie List to all my clients. The Alive Smoothie List is a great juice fast protocol that specifies exactly what you need to juice and includes amazing recipes for your entire juice fast.

1. Cucumbers

Cucumbers are one of my favorite vegetables to juice. Cucumbers are great as a base to use for your juices. Cucumbers contain 95% water so it helps hydrate the body while also eliminating toxins from the body. Cucumbers are packed with B vitamins, so if you’re feeling low on energy than get to juicing cucumbers.

Cucumbers are one of those magical vegetables that help your skin and hair. Cucumbers contains anti-inflammatory properties that help reduce puffiness and redness in the face. The silicon and sulfur that is present in cucumber also helps stimulate hair growth.

Just like parsley, cucumbers also aide in reducing bad breath. The phytochemicals in cucumber help kill bacteria that causes bad breath. Another reason that cucumbers are great for juicing is that they help you loss weight and speeds up metabolism. Cucumbers are low calorie and high water content vegetables.

Cucumbers are also great for diabetics. Sterols present in cucumbers have shown to hep decrease LDL cholesterol. Besides all these amazing benefits, cucumbers are also beneficial in relieving inflammatory symptoms like joint pain. Cucumbers contain silica which helps promote joint health by acting as a lubricant and strengths the connective tissues.

2. Parsley

Another favorite of mine. Parsley is a great detoxifier. It’s a herb that is rich in many vital vitamins ranging from vitamin C, B, K and A. Parsley is packed with chlorophyll. Chlorophyll has the ability to detoxify the liver, eliminates body odor and bad breath, cleans the digestive tract, and helps with anemia. (1)

Parsley should be added to every juice. It helps flush out toxins from the body and also helps flush out excess fluid from the body. Like cucumbers, parsley also has anti-inflammatory properties.

3. Lemons

Lemons are my absolute favorite. I add lemons to every juice! Start your day off with one cup of warm water and lemon juice.

Like cucumbers and parsley, lemon helps flush toxins out of the body, especially out of the liver. Lemons are also packed with vitamin C. Vitamin C helps boost the immune system thus helping the body fight off infections.

Lemons contain flavonoid with help improve blood flow and helps reduce inflammation. Many people think that since lemons are sour that they are acidic for the body but in actuality lemons help balance out your body’s pH level.

4. Ginger

There are many benefits to juicing ginger. The biggest (in my opinion) is ginger’s anti-inflammatory properties. Ginger contains anti-inflammatory compounds called gingerols which can help relieve symptoms of arthritis.

Ginger can also boost your immune system. If you have a cold juice some ginger and add it to warm water. This will help you sweat which is beneficial for releasing toxins from the body.

Kale is a dark green leafy nutritional powerhouse! It contains vitamin A, C, E, K as well as calcium, magnesium, B6, potassium, iron, omega 3 fatty acids and many more. It truly is one of the healthiest vegetables on earth! What are the best ways to consume kale? You can make kale juice, kale chips, steam kale, sauté kale or eat it raw in salads.

Here are 5 health benefits of Kale:

1. Anti-inflammatory

Omega 3 fatty acids are essential fatty acids. Essential fatty acids are not produced in your body therefore you need to get them from your diet. Research shows that omega-3 fatty acids reduce inflammation and lower the risk of chronic diseases such as heart disease, arthritis, and autoimmune disorders.

2. Cancer Prevention

Kale contains antioxidants including carotenoids and flavonoids. Antioxidants protect our cells from unstable molecules called free radicals. Antioxidants are associated with many of the anti-cancer health benefits. Kale has been shown to ward off breast, colon, ovarian, prostate and bladder cancer.

3. Lowers Cholesterol

Kale contains dietary fiber, which has been shown to help reduce cholesterol.  Fiber reduces the absorption of the bad “LDL” cholesterol into your bloodstream.

4. Prevents Bone Loss

One cup of kale contains more than 90 mg of calcium. Studies have shown that calcium helps prevent osteoporosis, osteomalacia, and rickets. Vitamin D is required to absorb calcium so enjoy a delicious kale salad with salmon.

5. Reduces the Risk of Macular Degeneration

Kale is rich in lutein which is a carotenoid that protects against macular degeneration. Macular degeneration is the leading cause of vision loss in people over 60.

Deep in the heart of your stomach lies 100 trillion bacteria cells. Some of them have your best interest at hand, others don’t like you. Period.

Peter Patho

“Sugar, Sugar…. where is the sugar? SUGAR!” – Pathogenic bacterias (bad guys).

Sugar is one of the primary foods that these little Mcnasties like to consume.

Inside…. a war is going on.

Make it your daily drewdilligence to feed your allies what they need to defend the intestinal fort. This fort holds the key to 80% of your immune systems health.

If you are like most smart people we coach you will want to give good prebiotics to these friends. Prebiotics are the food that the good ones need to thrive in a world of uncertainty.

The problem with the Sad American Diet (SAD) is that when we eat processed foods or foods that contain a lot of sugar, we are feeding the pathogenic bacterias in our digestive system. This leads to obesity, diabetes, depression, heart disease, and make us susceptible to the common cold.

Often when we get morbidly sick, we start taking antibiotics that goes off like a bomb! This destroys both the good and bad bacterias in our stomach.

Want great health that gives you endless energy and zeal for life? Yes. Then focus on healing your gut. 80% of your immune system comes from your gut!

Crazy right?

Also, the appendix is not a useless organ; it actually incubates probiotics  You know, the good bacteria that gives you the kind of great health you are looking for.

Over the past few years ND’s, MD’s, Integrative practitioners and a whole host of other health professionals have been preaching for the world to HEAL THEIR GUTS! I’ve recently read the book, “The Second Brain” by Michael Gershon and found a lot of information that you must know.

In this weeks video we talk a little bit about it and give you some foods that you can start eating to heal up.

Before you know what kinds of foods you should eat.

Let us introduce you to what’s inside your stomach..

Benny – The Good Bacteria

Meet your friend Good Bacteria Benny (Probiotic).

What does he do? He helps the body’s immune system by fighting off the bad bacteria, and plays a major role in the digestive tract. Please keep Benny strong by taking prebiotics like kombucha, kimchi, pickled garlic, Apple Cider Vinegar (ACV), and Green Vibrance.

Ingredients for the Tea:

• Marshmallow Root Powder (1/2 teaspoon – 1 teaspoon)
• Slippery Elm RootPowder  (1/2 teaspoon – 1 teaspoon)
• Dandelion Tea
• Dash of Cinnamon

Directions:

• Boil hot water.  Insert Dandelion Tea bag into hot water.
• Transport the tea into the blender.
• Add the marshmallow root and slippery elm root in the blender.
• Blend and Serve.

 

Apple cider vinegar has many uses ranging from dressing salads to killing weeds. It’s been noted as a health tonic that can be helpful for just about anything. After our clients finish the Alive Smoothie List or any juice fast we encourage them to take 2 tablespoons in warm water. This helps break up the mucos and other toxins.

What is Apple Cider Vinegar?

Apple cider vinegar is a type of vinegar that is made from the fermentation of apple cider. Fermentation involves a process in which sugars in food are broken down by bacteria and yeast.

Benefits of Apple Cider Vinegar?

There have been many cited benefits of apple cider vinegar.

Diabetes Benefits:

A study conducted in 2007 showed that when subjects with type II diabetes consumed two tablespoons of apple cider vinegar at night their glucose levels were lowered in the morning by at least 4-6%. (1)

Apple cider vinegar contains an active ingredient called acetic acid. Acetic acid is relatively sour and responsible for the lip puckering response that many people have when consuming apple cider vinegar.  Acetic acid has been studied for its ability to inhibit carbohydrate digesting enzymes. This means that enzymes like amylase, sucrase, maltase and lactase are not activated so when vinegar is in the gut these sugars and starches are less likely to be absorbed, thus they don’t have an effect on glucose levels. (2)

High Cholesterol Benefits:

Apple cider vinegar contains pectin. Pectin is a type of soluble fiber. Soluble fiber (also known as water soluble fiber) helps to lower LDL cholesterol levels by “grabbing” and essentially absorbing cholesterol and taking it out of the body. Apple cider vinegar also contains amino acids that helps to neutralize LDL cholesterol.  (3)

Weight Loss Benefits:

A 2005 study published in the European Journal of Clinical Nutrition,  reported that when consuming apple cider vinegar they felt more full and ate less. This may be due to the pectin that is found in apple cider vinegar. The Journal of Agricultural and Food Chemistry published a study that implies that apple cider vinegar reduces fat  and also helps break fat up in the body. In this study mice were put on high fat diets and were fed acetic acid (apple cider vinegar contains acetic acid) compared to mice that were put on the same high fat diet but instead of acetic acid they were given only water. Mice who were given acetic acid had 10% less body fat than others. Researchers in this study believed that acetic acid may have the ability to turn on genes that are capable of oxidizing fatty acids. (4)

Have a stomach ache? Or hiccups? Stuffy Nose?

Apple cider vinegar has been researched for its ability to aid in combating bacterial infections in the stomach and gut. This is due to apple cider vinegar’s antibiotic properties.

Apple cider vinegar can also aide in relieving hiccups!

Apple cider also helps with sinus drainage.

Indigestion Benefits:

Adding 1 teaspoon of apple cider vinegar to one glass of warm water can help combat indigestion.

Beat stress with apple cider vinegar

Exercise and even stress can cause buildup of lactic acid. Symptoms of lactic acid buildup include sore muscles and even fatigue. Amino acids in apple cider vinegar can help counter act lactic acid buildup. Apple cider vinegar also contains potassium and other enzymes that are responsible for relieving symptoms of fatigue and stress.

Note:

Apple cider vinegar is acidic so it could damage the enamel in your teeth. Always dilute apple cider vinegar before drinking it.

A great way to consume apple cider vinegar is to add it to your green juice!

If you are on any medications or have any medical conditions consult with your doctor before using apple cider vinegar.

1. White AM, Johnston CS. 2007. Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes. Diabetes Care 11: 2814-2815.
2. Ogawa N, Satsu H, Watanabe H, et al. 2000. Acetic acid suppresses the increase in disaccharidase activity that occurs during culture of caco-2 cells. Journal of Nutrition 130:507-513.
3. http://www.ehow.com/how-does_4923648_apple-cider-vinegar-reduce-cholesterol.html

Weight loss is a journey. It takes time, thought and effort. There are no quick fixes. No flab to fab in 45 minutes. Still, we want to help you succeed. Pick up a copy of the Alive Smoothie Listand get step by step instructions.

This focus is on juicing fresh fruits and vegetables as one way to improve your health, nourish your body and lose weight.

Why juicing works:

Aside from the fact that juiced fruits and vegetables have very low calories and no fat, they are loaded with a variety of high quality vitamins, minerals, antioxidants and enzymes that help your body function at its best. Our bodies spend a good deal of time trying to repair, detoxify and protect cells. When we are undernourished our bodies go into protection mode and store fat for survival (yay, survival instincts, not). But, when your body is functioning at it’s at peak condition and being nourished it can focus energy on fat loss. Juicing delivers a concentrated health cocktail straight into your belly. No extra effort is needed to break down the juice and so it is absorbed quickly and starts working magic immediately.

Keys to weight-loss success while juicing:

Juice mostly vegetables and herbs while limiting fruit. Yes, fruit makes it taste so delicious and yummy! Yes, fruit sugar is better than refined table sugar… but it’s still sugar and will still cause spikes in your insulin and if your body cannot clear those sugars out they will convert to fat stores. Also, watch how many carrots you use, those sneaky guys have a lot of sugar too.

Save juicing fruits for before and/or after workouts. For the same principle as above, when you work out your body becomes primed for using glucose (sugar).

Skip snacking and start juicing. It seems that people always get hungry between meals. The solution to avoid noshing on things you probably shouldn’t be eating right before dinner is to juice up a big green glass of goodness. Hopefully the liquid will tide you over until your next meal or at least gets your brain thinking about health-conscious snacks.

Snack while juicing. Not on cheese and crackers or anything man made but on the vegetables you are getting ready to juice. Sometimes our brains like chewing and feeling food in our mouths and tummies, give it that satisfaction while nurturing you.

Healthy habits don’t end with juicing. Whether you are having 1 juice a day or 10, remember that beyond your green mason jar, you need to be eating healthy all day long. It kind of defeats the purpose of juicing for weight loss when you eat a big bowl of sugary cereal for breakfast, pizza for lunch and burgers and fries for dinner.

Fill up on fresh juice before meals or going out. Even though juice is digested quickly and doesn’t leave you full for long, your hunger may be quenched by the nutrients more than the feeling of full.

Vary you veggies. Two ways that this works: you don’t get bored and you get a variety of nutrients.

Add chia seeds, avocado, or oils. Healthy fats and fibers are not only good for you, but will keep you fuller longer. No one wants to diet, or live with someone who is dieting, who has a big hungry monster in their belly.

Create lasting healthy habits:

Remember,juicing for weight loss is not a diet. Let juicing be your caveat for healthy living. If you are taking the time to wash, chop and juice fresh fruits and vegetables than you should be making time to prep and cook healthy homemade meals.

Some people start cold turkey with a juice fast. Others like to test the water with one, slowly adding more as they feel necessary. If you prefer to start with a balanced, nutrition-rich eating plan, you will find that having at least one glass of vegetable juice per day will make it easier to reach your weight loss goals in the long run. Try replacing your morning, afternoon, or before-bed snack with a juice and you are on your way! And remember, we are in this together.

Morning-time concoction:

• 1 beet
• 1 pink lady apple
• 1 small slice of ginger

Before dinner:

• 4 tomatoes
• 2 green onions
• ½ green pepper
• 2 carrots
• 2 celery ribs
• Handful of parsley
• Handful of cilantro
• 1 peeled lemon

Before bed:

• 2 cucumbers
• 4 romaine lettuce leaves
• Handful of mint
• (+lime if you want a mojito)