Before I was in the “juice know-how”—nothing said juice lovin’ to me like a V8. There is something incredibly nourishing about the robust flavor and grounding energy of a spicy tomato concoction. Truth is, I always felt better after a classic or spicy V8. . . now I get to feel even mo’ bettah after making one myself. The base ingredient of a V8 was always the tomato—vibrant, gorgeous, and full of energy—a solid way to get your gardening in. I grew up on an organic farm and quite frankly there was nothing better than to trek out to the garden (salt shaker in hand) to pick tomatoes off the vine and partake in their deliciousness. Summer just isn’t summer without fresh tomatoes.

Health Benefits

Tomatoes are one of those fruits that give you a vitamin supercharge providing over 50% of your daily Vitamin C needs in a one cup serving. That same cup is action-packed with over 20% of your daily Vitamin A, 15% of vitamin K, 10% of potassium, and a veritable spectrum of over 5% of B1, B2, B3, B4, and B6. And that only tips the edge of what tomatoes offer. Tomatoes include have protein, phosphorous, magnesium, and iron. Yes, iron. All the benefits are yours for the low, low cost of only 37 calories per one cup serving. Oh and yes, tomatoes are packed with fiber too – about 10% of your daily requirements.

From a wide angled health perspective, tomatoes are a good source of antioxidants in the form of lycopene, a natural cancer preventative most proactive in the pancreas, colon, and prostate. However, it’s said that if you have an arthritic condition, you should avoid tomatoes and other nightshade vegetables.

Juicing Tips

For juicing, choose a tomato that has a lot of water content, good for making paste (Roma), and aren’t overly sweet. The more varieties you choose while juicing, the better quality the taste. Mixing it up = More flavor. The riper the tomato,the  better the taste and yield. Choose organic for a better taste and a healthier juice.

Spicy Top Notch Tomato

• 3 ripe tomatoes
• ½ red pepper
• 1 celery stock
• 1 apple
• 1 Tbs. nutritional yeast (packed full of B vitamins and a complete protein)
• ½ tsp onion powder
• ½ tsp garlic powder
• 1 tsp of tamari (or Worcestershire)*
• pinch of freshly ground black pepper
• 3 drops of your favorite hot sauce (I like Cholula or Crystal)

Juice the tomatoes, pepper, celery, and apple. Add all other ingredients to the juice and stir.

*If you eat gluten free or are a vegetarian, check the label of Worcestershire sauce carefully as some contain wheat and/or anchovies.

Wheat grass has been said to cleanse your blood, improve the look of skin and hair, fight infection, suppress appetite and in some cases, decrease the size of tumors. With a reputation like that, it’s no wonder that the popularity of this little sprout is growing like gangbusters.

The first time I had a shot of wheatgrass, I wanted to spit it right back up; the overwhelming grass flavor was far too much for my undeveloped palate. Fast forward 10 years and I swear by it. Since I began integrating wheatgrass into my diet, twice weekly, I have noticed a change in the composition of my nails (less splitting) and my hair.

Vanity aside, I’ve noticed that hangovers are easier to overcome and my sweet tooth has been seriously sidelined. Rumor has it that if your body needs the nutrients found in wheatgrass, it will taste sweeter, as opposed to bitter. Perhaps that’s the body’s way of cushioning the blow to ensure the healthy habit continues!

Although the appeal of wheatgrass is undeniable with a laundry list of glowing benefits of ingestion, the price of a shot at your local juice or smoothie shop can be a turn-off. At my local smoothie bar, a single shot comes in at $3 a pop and a double shot at a whopping $5, which can be a very hard shot to swallow.

Many people grow their own sprouts, and I can see why. With user friendly  growing kits ranging in prices that accommodate all budgets, it only makes sense. 877myjuicer.com has a vast array of wheatgrass kits for the novice to the expert grower. The Wheatgrass Growing Kit is the best bang for the novice buck. This kit comes complete with seeds, growing trays, fertilizer, a complete instruction sheet and more, all for an amazing price. Spending $10 per week ($40 per month) visiting my local juice shop for my wheatgrass shots seems foolish, when for a one time fee of $39.99 I could be growing my own grass.

When broken down like that, it makes much more financial sense – allowing me to forget about money and focus on enjoying my wheatgrass. So simple; and I love simple solutions.

Add a positive nutritional impact to your juice or smoothies with chia seeds. A native seed of the Americas, chia has a light nutty taste that adds a subtle yet enticing flavor. Nutritionally dense, chia seeds can be a delicious shortcut in adding fiber, omegas, protein, potassium, and calcium, all in one tiny package. Add two tablespoons of chia to any juice or smoothie for:

Fiber

Chia seeds pack a walloping 8.25 grams of total dietary fiber per serving.  With nutritionists reminding us to eat 25 grams of fiber a day, one serving chia provides 1/3 of our total daily fiber needs.

Omega 3 and 6

The World Health Organization recommends a minimum of 1200 mg over Omega-3s for optimum health. One serving of chia seeds provides over 4000 mg of Omega-3s, making the seeds one of the richest non-marine food source of this healthful oil. Chia also provides a bit of Omega 6 for a balance to the Omega 3s.

Protein

Chia contains 20% vegetarian protein with the all essential amino acids, making the seeds a complete whole food. Known as the “runner’s food,” legend has it that Indian and Aztec runners would subsist solely on chia due to it containing a compact yet superior protein source.

Potassium and Calcium

One serving of chia has six times more calcium than milk, helping you to strengthen your muscles and bones. Chia’s lavish amounts of potassium helps balance the natural salts within our body. High potassium levels also help keep those visiting or living at high altitudes healthy.

Improve Digest and Detoxification

Chia absorbs 12+ times its weight in water compared with flax seed that absorbs only about 6-8 times its weight. The insoluble fiber in chia reduces digestive transit time and attracts toxins to remove them from your system.

Weight Loss Winner

The high fiber content in chia seeds and its ability to reduce blood sugar levels makes it a win-win in weight loss. Due to its neutral flavor, color, and odor Chia integrates easily into any recipe making it an almost invisible and invincible weight loss ally. To get the best in bio availability from chia, grind them before adding to any recipe.

Nutritional Facts for Chia Seeds

Serving size: 20g (About 2 tbs):

• Calories (Kcal) = 66
• Protein (g) = 4.14
• Total Fat (g) = 6.56
• Saturated Fat (g) = 0.64
• Trans Fat (g) = 0
• Monounsaturated Fat (g) = 0.44
• Polyunsaturated Fat (g) = 5.44
• Omega-3 (ALA) (g) = 4.2
• Omega-6 (Linoleic Acid) (g) = 1.24
• Cholesterol (mg) = 0
• Carbohydrates (g) = 7.5
• Total Dietary Fibre (g) = 8.25
• Soluble (g) = 1.07
• Insoluble (g) = 7.18
• Sodium (mg) = 0.42
• Potassium (mg) = 140
• Calcium (mg) = 142.8
• Iron (mg) = 3.28
• Phosphorus (mg) = 213.4
• Magnesium (mg) = 78

More information on Chia Seeds

Something horrible happened to me yesterday- there was a great loss. I woke up, ready to juice a magical morning concoction to start my day- a ritual in my home; I set up my Jack Lalanne Power Juicer, prepped my oranges, blueberries and carrots- the perfect morning drink or hangover cure. I placed them in the juicer, powered the machine on- and nothing. My panic level at this point was at a manageable level two- I hurriedly deduced that it was electrical outlet. I plugged it into another outlet- sure that I would hear the lovely hum I had become accustomed to; and, again, nothing. Panic level 4. I took the juicer apart, convinced that I could remedy this problem- I had to; I wouldn’t allow the thought that my juicer was dead creep into my mind. Sadly after thirty minutes, a barrage of expletives and even some tears, I called it- I pronounced my Jack Lalanne Power Juicer dead at 8:45 am. I was late for work having spent my precious morning minutes trying to revive my dead juicer. Epic fail.

I mourned for a full afternoon; and I then decided that I could sit wallow, or find a suitable replacement. Although I am very familiar with the Jack Lalanne family of products, as my deceased juicer was a Power Juicer; I wanted to see what else was out there- a lot has changed since I received my juicer three years ago. And, in my short and relatively brief research into the land of juicers, I have found that there are ever so many options.

Let’s start with Breville; what I like about Breville was they had a variety price ranges  and the designs looked rather sleek- sleek is very important, as counter space is at a premium in my home. However, I could only find models that came in silver and/or chrome colors; and my kitchen isn’t accessorized to match- and yes that matters. And even at the lower end, Breville was still almost $100 more than a Jack Lalanne Power Juicer.

The Lalanne line on the other hand comes in a number of colors and styles- the most sleek being the Power Juicer Express to the mack daddy Power Juicer Pro, which is definitely beastly in size. Instantly the red Power Juicer Express stood out to me- the price ($100) was in line with what I could afford; and due to aforementioned premium for counter space, I liked the sleeker design.

I could also change directions and try another style of juicer. There are another style of juicers known as masticators- which use the process of mastication to chew the fibers of the food and extract juice from them. Currently being featured on 877myjuicer.com is the  Healthy Juicer electric which is a multipurpose unit. Unlike many of the other units I’d had in mind, this unit can be used for juicing wheatgrass as well as fruits and vegetables. And although it is bigger in size, it eliminates the need for a stand alone wheat grass juicers- and in this competitive game of juicers that is huge plus.

There was so much to choose from and so many decisions to make- so many factors that I needed to consider; size over unit features, or whether to go with something familiar or try something new. I was over the hunt, I hadn’t had fresh juice in days; and by this point I really wanted a juicer. I loved my Power Juicer and had it not kicked the bucket I would still be using it, but the competition was starting to make a great case for itself; I ended using the Healing Juicer Electric and boy, does it feel good!

Image credit

Vacationing at a high altitude destination? Whether you’re going to Santa Fe, New Mexico (altitude 7,000 feet) or hiking in Costa Rica (altitude variance from 3,000-9,000 feet) preparing your body for a thinner atmosphere than you may be used to is the key to a healthy and happy trip.

Prepare for High Altitude

Include the following into your diet at least 3-5 days prior to departure if your trip is a relaxing vacation, or 7-10 days if your trip will include strenuous activity such as mountain biking, hiking, or skiing. These tips will help you adjust with grace and ease when your body feels the reality high altitude.

• Hydrate: Drink more water than you normally would – about twice as much in fact, especially for drier climates. Water will help your body adjust faster.
• Potassium: Eat fruits and vegetables high in potassium such as bananas, broccoli, avocado, cantalope, celery, greens, dates, tomatoes, and almonds.
• Anti-oxidants: Eat fruits rich in anti-oxidant properties such as berries; blueberries, blackberries, and cranberries rank the highest. Don’t forget raspberries and strawberries, too.
• Chlor-Oxygen: Rich, bio-available chlorophyll to increase oxygenation, red blood cell production, and energy levels. Here is some more information on Chlor-Oxygen in case you’re not familiar.

In my trips to high altitude destinations (I now live in one), I embraced the shift by adding to my daily regime, the high altitude smoothie.

The High Altitude Smoothie

• 1 banana
• Handful of blueberries
• Handful of blackberries
• 3 Strawberries
• 21 drops of Chlor-Oxygen
• Optional: 1 teaspoon of Almond Butter
• Mix with pure ice and water

Throw everything in a blender and enjoy!

Notes on this recipe: The banana and almond butter is not only rich in potassium, but will help you maintain a stable blood sugar level too. The berries are an anti-oxidant dream, while the Chlor-Oxygen will oxygenate your blood and get you ready to life in the higher realms.

Once At High Altitude

Continue to drink extra water, consume the recommend high potassium and antioxidant foods, and drink the High Altitude Smoothie daily, all while incorporating the following:

• Relax: Upon arrival, sit back and enjoy your arrival and give your body time to adjust. Exercise is more intense at higher altitudes. Even if you’re an experienced athlete, take it easy on the first day.
• Alcohol: Limit your “I’m on vacation!” celebratory intake. First, alcohol binds oxygen and water which removes them from being effectively used by your body. Second, alcohol is absorbed much quicker into the blood stream at high altitudes. In fact, alcohol will pack 10% more of a wallop at high altitudes than at sea-level.

Vacationing in the mountains is an adventure in beauty and for many, a dream come true. Avoid the nightmare of altitude sickness by giving the gift of preparation to yourself before playing at the top of the world. And have fun!

As I write this, it’s Sunday, the day after Saturday- the same night I decided to let loose. We have all been here, in pain and nursing a hangover after a long week and the resulting boozy binge. The first drink went down ever so smoothly, and because the first was so delicious, I had another; but before I knew it, I’d had too many. Now it’s Sunday, and holy alcohol Batman, I feel like garbage. Today is the complete antithesis to the good times that last night proved to be.

And although I feel like curling up into a ball or crawling into a hole somewhere, I’ve instead decided to make juice. There are so many hangover cures out there that promise to stop the pain of self inflicted maladies, but I’m results driven and therefor have no interest in witch hazel or hair of the dog.

Sadly, I have been here before, hating myself while cursing the liquid devil. I too have been disappointed by false claims. I’ll have you know it’s  quite the let down feeling absolutely no relief after having downed a full glass of swill. So despite how I feel, I am determined to find the solution to feeling better.

And my friends, I believe I have found it. And it’s ever so simple – carrots, blueberries and orange juice…so fresh, sweet and perfect in every way! This juice is nutrient rich, to replenish my weekend weary body and sweet, to wake up my dulled taste buds. Like I said, perfect in every way.

Drink this over ice with 2 Advil; follow with a cup of water and you will feel better!

The Juice Cure To A Hangover

• 6 large carrots
• 1 cup blueberries
• 2 oranges

Juice fruits according to your juicer and shake over ice.

The best part of juicing is the double duty you get out of the fruits and vegetables. Not only do we receive the straight up nutrition and cleansing benefits, but we also get the added healthy oomph and flexibility from the pulp. Juicing, it seems, is more than just juice.

The power of fruit and vegetable pulp is concentrated dietary fiber packed with vitamins and minerals that are densely bio available. Using the pulp in recipes not only adds fiber, but also adds extra moisture to recipes or bulk to a recipe providing nutritious ‘filler.’ The moisture in your pulp will vary based on the power of your juicer. A high-powered juicer will produce a drier pulp as a low-powered juicer will create a wetter pulp. Pulp from both machines adds fiber and roughage to whatever recipe you use it in.

Pulp Time Line

Use the pulp immediately if you can, otherwise place it in a bag or container and freeze it. The enzymes in the fresh pulp will start to dissolve quickly, but freezing the pulp will stall that chemical reaction.  That’s because the fibrous property of the pulp is fairly stable and freezing it will extend it’s usability.

Things to do with juice pulp!

Re-Purposing the Pulp Possibilities

What to do with fruit pulp:

• Add some lemon juice and freeze to make a light and delightful sorbet.
• Mix with oil and vinegar to create a salad dressing.
• Turn into a marinade for poultry, pork, or tofu by adding olive oil and apple cider vinegar or lime juice.
• Berry pulp is a great topping for yogurt, ice cream, and muffins.
• Mix soft fruit pulp with a bit of water and put in ice cube trays and freeze for a fruity summer popsicle.
• Add berry pulp or pulp from peaches, pears, orange, apple, and apricots to muffin, bread, or pie recipes and in replacement of whole fruit.
• Feed it to the birds, but first test out a variety of pulps to see which our avian friends prefer.
• Add to the feed for livestock.

What to do with vegetable pulp:

• Mix with yogurt or cream cheese and spices for a cracker or veggie dip.
• Mix with buttermilk or yogurt to create a salad dressing.
• Mix with green onion, minced garlic, and salt for a tasty spread for atop a veggie or cold-cut sandwich.
• Mix in with your pet’s food to provide extra fiber and nutrition. The raw food in their diet will add sheen to their coat and an extra spring to their step. Give them a few days to get used to the idea.
• Add celery, carrot, or beet carrot pulp to burgers, meatballs, and meatloaf to add an extra zing.
• Thicken soups, stews, and gravies with the pulp rather than sing cornstarch.
• Use in ‘layered’ recipes such as lasagna, moussaka, and terrines.

Compost

If you’re an avid juicer like me, then you’ll most likely end up with more pulp than you’ll know what to do with.  If excess pulp is taking over your kitchen, consider composting the pulp to create a healthy fertilizer for your home garden or yard. The compost will create a rich, loamy soil, packed with nutrients your vegetable or flower garden will thank you for.

I like green – it’s a great color. And I love smoothies – they’re delicious. But despite my love for both, I haven’t had much luck with green smoothies. Every rendition I’ve had- self made or store bought- have either left me with bitter smoothie face or sick to my stomach; so to say my luck with green smoothies is less than stellar would be grossly understated. And, truth be told, I have given green smoothies a solid Harvard try- I really wanted to like them.

So what was it about them that I didn’t like, you ask? Honestly they were too green, not just in color but in flavor – they were overwhelmingly green. I mean, I like greens as much as the next guy, but there was far too much green going on; and although I know very well that greens are good for me (thank you Dr.Oz), I have high taste standards and a demand that my food taste good going down. I’ve developed Prima Donna eating habits, honestly.

I digress. Seeing as a healthy juicing and smoothie lifestyle contains greens, I’ve decided to change the definition of “green” smoothie  to “contains green” smoothie. Rules were meant to be broken, right? Right! And to all those green smoothie purists out there, I will have you know there is nothing that kisses a green smoothie with the right touch than, say, raspberries, fresh mint, Greek yogurt and skim milk? Doesn’t that sound good?

Well it should, because it is! The subtle mint flavor blended with the creaminess of the yogurt and the tart sweetness of the raspberries is what I call delicious; and even though there are copious amounts of spinach in this smoothie, you wouldn’t know it – and although that may be gauche to say, I like that!

So don’t be fooled. This smoothie may not be green in color, but it’s chocked full of green goodness, and that’s what really matters.

Contains Green Smoothie

• 1/2 cup spinach
• 1/2 cup frozen raspberries
• 3/4 cup skim milk
• 2 tbsp Greek yogurt
• 5 leaves of mint

In a blender combine all the ingredients and blend until smooth. Enjoy!

While not my favorite form of exercise, running is one of those things I wish I loved to do. I usually save that particular heart-pumping workout for when I am super stressed and need to get some energy out.

Well, it’s either running up and down the hills around here or beating the crap out of my punching bag, which, by the way, does wonders for my attitude after a bad day.

Whether I’m on my toes, dancing around the punching bag for 20 minutes or I’m pounding the pavement, I need replenished after such a workout.

I came across this article by Coach Joe English, a marathon coach in Portland, Oregon. Now keep in mind, his advice is for after a marathon, but he gave a recipe for a smoothie that caught my attention. It not only sounds good, it made me think about bananas as an after-workout boost.

I’m not fond of whey powder, so I replace it with an egg. Give this smoothie a try and tell me what you think!

Coach Joe’s Recovery Smoothie for Runners
In a blender, mix together:
One banana, peeled
One peach, halved and pitted
1/2 cup blueberries (fresh or frozen)
1 serving powdered vanilla whey protein
8-12 ounces milk
4-8 ounces yogurt
1/2 cup crushed ice

*Note – if you freeze the banana or use frozen fruit, you can omit the ice

It was while I was at a graduation this past weekend that I realized it – that time of year is upon us.

Reunions.

Time to reflect on years past, a world of difference from the innocent hopeful you once were, cheesing widely for your parent’s 300 photo ops in your cap and gown, to the older and (theoretically) wiser you in the mirror.

Is this year your 15th year reunion? Or your 30th? When was the last time you cracked open your dusty yearbooks?

Whether the changes you see in the mirror are for the better or worse, everyone wants to look their best while they reminisce about prom (were sleeves really that painfully puffy?), hairstyles (the sleeves were obviously meant to match the hair), music and fads that were cringe-worthy. Class reunions, NOT a form of a torture despite what you think, are really meant to be about fun and enjoying the past. Stop comparing yourself to how you want to be seen. Embrace who you are and focus on the good things about you.

And stop taking yourself so seriously. That Vanilla Ice haircut you sported looked great in your class picture.

If, when you look in the mirror, there are a few things you want to change for your reunion and maybe recommit to the New Year’s resolutions you’ve left in the dust after the first few months of 2011, here are a few suggestions:

Drink more water – There is nothing better for your skin than drinking 8  8 oz glasses of water a day. If that means less Coca Cola and other sugary liquid offerings, all the better.

Eat more whole foods – You are in luck. More and more farmer’s markets are opening up this time of year. Take advantage of them by putting your juicer or blender to good use. Processed foods do a number on the human body, the least of which making you age prematurely. Fight back with a host of vitamins, minerals and anti-oxidants offered in fresh fruits and vegetables.

Get off your duff – Even walking around your building at work several times a day can make a big difference. It gets your blood pumping, your heart rate up and keeps you more energetic. Ever heard, “An object at rest stays at rest”? Hold on to that the next time you think up an excuse to stay in your seat.

Get more sleep – Studies show a lack of proper rest triggers the hormones that make you hungry and slow down your metabolism. This means you reach for quick fixes such as donuts or sugar masquerading as an energy drink and your system burns the excess calories at a slower rate.

Stop stressing – Life is tough enough without adding worries to the mix. Stress can cause an increase in appetite for some (stress eating when you are so preoccupied you don’t realize you’ve just consumed three platefuls of spaghetti) or lack of sleep in others (racing mind that just won’t shut down). Or a nasty combination of both. Do yoga. Go for a run. Whatever helps you take your mind off your problems. Or simply lets your mind free to come to a solution instead of stewing endlessly.

Reunions can be terrifying for some and a blast for others. Either way, use this reunion season as a chance to renew your goals to lead a healthy lifestyle.