I say it all the time: Dine on a rainbow of fruits and vegetables to net nature’s full spectrum of health promoting nutrients. But what exactly does an eat your colors diet look like?

It’s an enticing concept, but besides salad bar creations, how does one keep it fresh while reaping vitality through a blend of vibrant foods?

Eat Your Reds

• Lycopene

Found in abundance in tomatoes, watermelon, red bell peppers and pink grapefruit, this rich nutrient contains carotenoids that may reduce the risk of prostate cancer up to 35%, one study suggests.

When cooking these crimson gems, combine them with fat as the body best absorbs lycopene when fat is present. And lycopene is further increased in these foods when they are consumed at a higher temperature; think tomato sauce, soups and the like.

Capsaicin

This scarlet enzyme is found readily in chili peppers, and those spicy little bites help stave off hunger and burn calories. Here’s a tip: to minimize the heat in chili peppers, remove the seeds prior to cooking.

Resveratrol

Brimming in red wine and grapes, resvertrol has the health world a buzz as of late, because it’s reported to be an amazing polyphenol with the ability to neutralize free radicals and inhibit inflammation.

Eat your Oranges

Cur-cumin

Found in turmeric, the antioxidant properties of cur-cumin may help counter the body’s negative response to high fat foods. To use this spice in cooking, mix it into salad dressing or sprinkle it over cooked vegetables like kale – and be easy – a little goes a very long way.

Alpha Carotene

Found in sweet potatoes, carrots, winter squash and cantaloupe. Alpha carotene is known for having anti-aging properties, which converts to vitamin A in the body and bolsters immunity. Like other carotenoids, it is best absorbed with fat. Try roasting the vegetables with oil or pair cantaloupe with avocado.

Eat your Yellows

Bromelain

The active ingredient in pineapple, this enzyme may ease indigestion and asthma. Pineapple paired with Greek yogurt is a stomach loving snack.

Limonoids

As the name would suggest, limonoids are found in limes and other varieties of citrus. They help protect against breast, skin and stomach cancer, and they lower cholesterol. Limonoids are concentrated in the citrus peel, so use the zest and juice to maximize your limonoid intake.

Eat your Greens

Catechins

This stuff is brimming in green tea, especially Matcha, as the whole leaf is consumed. Catechins may lower bad (LDL) cholesterol.

Chlorophyll

Best sources of this enzyme are watercress, leeks, arugula and parsley, but it’s present in nearly every green plant food- even pistachios! chlorophyll is also known to decrease the risk of liver cancer.

Eat your Purples

Anthocyanins

Found in red cabbage, grapes, berries and eggplant. This antioxidant has been proven to improve brain function and balance, as well as reduce the risk of cancer, stroke and heart disease.

Tasting the rainbow is not just for candy lovers. With a diet full of vibrantly colored food, health and wellness become effortless.

Properly cutting your fruits and vegetables is a key and important step while juicing.

If you skip this process, then your beverage may end up with unwanted rind, pulp and skin. Plus, you can also seriously damage your juicer.

This doesn’t need to be a long and tedious process.

Most produce will only require a couple quick cuts.

Obviously the less powerful your juicer is, the more prep work you’ll need to do.

How to prepare your fruits and vegetables!

• A helpful tip to keep in mind is that if you wouldn’t put it in your mouth that way, then you probably wouldn’t want to put it into your juicer.

• Before juicing any produce, make sure you wash it well, removing any soil and pesticides. If your produce has a wax coating, be sure to wash it extra well.

• You only need to cut your produce up enough for it to feed through the mouth of your juicers chute. Some items may go in whole, others you might simply need to slice down the middle.

• A tip for juicing leaves: roll your leaves up into a bunch and follow it with a fruit or vegetable that has a high volume of juice.

Skin: It’s OK to juice fruits and veggies with their skin on. Often times the skin contains powerful nutrients, so it’s beneficial to juice them.

Seeds: The only seeds that MUST be removed are those of a Pomegranate (both inside and out). All other seeds can be used with your own discretion. Please note that there is some health risks associated with certain produce.

Stems & Tops: The only stem that does your body good, are grape stems. All stems should be removed. The green tops of your produce should also be removed.

Pits: Never put pits into your juicer because they can damage your blade and possibly seize the motor. Common fruits with pits are Cherries, Mangos, Apricots and Peaches.

Rinds: Most juicers can handle juicing your rind, but your beverage will probably taste much better without it. Often times citrus fruits will end up having a tart flavor, so unless your recipe calls for it, keep the rinds out. If you do decide to juice with your rind, then a little extra pressure might be required. Use a slow, gentle twisting pressure to process. Be careful not to use excessive force.

Not recommended for juicing: Some fruits and vegetables simply do not have enough water to be processed in your juicer. Produce like Bananas, Coconuts, and Avocados are better off sitting this one out.

I was at a conference this weekend, spending my days in rooms full of people networking, shaking hands and sharing re-circulated air. It was awfully busy – late nights, early morning and meals that had little emphasis on health, but rather convenience.

And wouldn’t you know it – I can feel myself getting sick. I’ve got the ticklish throat, mild aches and an overall tired feeling that I cannot seem to shake, on the eve of a coming getaway, no less.

It figures.

I leave for my weekend sojourn in exactly two days, so how do I kick this sickness in the butt without having to set foot inside a pharmacy? You guessed it – juice!

My bet on juice as the cure

Whenever I am in a time crunch, like this one, I look to juice to help cure what ails me, for fast relief. Now, there are many juice combinations that are guaranteed to keep us healthy as a measure of prevention, but when sickness is at the front door, there a few juices that get the job done quite like citrus juice.

Citrus juice is packed with vitamin C, well known for being an extremely powerful antioxidant, with an ability to relieve and reduce many sicknesses and keep our body systems working at optimum level. The antioxidant powerhouse that is vitamin C is found in abundance in lemons, limes, grapefruit and oranges.

Typically you can often find me, early in AM, taking a shot of lemon juice on any given day, anyway. However, during this conference weekend, I let my routine get away from me – and that’s a lesson learned.

So this morning as I awoke, feeling less than stellar, I decided that I was going blast my malady with nutrients. I’ve been drinking juice all day – but specifically citrus juice.

My juice combination to relieve sickness

I combine two oranges, one grapefruit, one orange, one lime, and one lemon. You’d think the blend would be sharp and sour, characteristic of citrus fruits, but the sweetness of the orange takes the edge off quite nicely.

I will be drinking this juice blend three times today and three times tomorrow. Combined with rest, I firmly believe that wellness will be mine. I’ll report back soon!

With that, it’s back to my juicer and then back to bed.

What are your favorite juice blends to help relieve sickness? Share with us in the comments below!

You already know that breakfast is the most important meal of your day, so why are you polishing off a doughnut along with that Venti cup of coffee? (Okay, no judgment—we’ve been there, too.)

If the thought of green things in the morning turns your stomach, these delicious, avocado-filled recipes might change your mind.  Avocados are creamy, sweet, heart-healthy, and full of good-for-you, anti-inflammatory fats.

They’re also loaded with fiber, vitamin K, folate, vitamin C, vitamins B5 and B6, and potassium. And these recipes? The ingredients list is short, the process is simple, and they’ll get your day started off on the right foot. Promise.

Basic Avocado Toast

This is one of the simplest meals you can make, and you’ll be shocked at how delicious it is! Toast two slices of good bread. While the bread is toasting, slice up an avocado. Place the slices on the toast, mash slightly with a fork, drizzle with olive oil, and sprinkle with salt and pepper. Yum.

Spicy Tomato Avocado Toast

Make a few slices of Basic Avocado Toast, and top with sliced grape tomatoes, a squeeze of lime, and red pepper flakes.

 Avocado Smoothie

Craving something sweet and cool for muggy mornings? Freaked out by the thought of a blended avocado? (It might make you feel better to know that avocado is technically a fruit—also known as the “butter pear.”) This 3-ingredient smoothie is sweet and creamy enough to convince the most hardened avocado-skeptic.

Blend one avocado with a handful of ice cubes and a cup of milk (regular, rice, almond, soy, etc.). Sweeten with a generous drizzle of agave or honey. You could also use  condensed milk, like they do in Vietnam, which will make it extra sweet and thick.

 Scrambled Eggs + Avocado

Scramble your eggs until they’re beginning to set, but still soft. Toss in a cubed avocado and stir until the avocado is warm and the eggs are cooked. Top with diced herbs, if you have any (a sprinkle of cheese wouldn’t hurt, either.)

 Leftover Breakfast Burrito

If you have any of the following lying around your kitchen, turn that Scrambled Eggs + Avocado recipe into a simple breakfast burrito:

• tortillas
• cooked black, red, or pinto beans
• cooked rice
• shredded cheese or queso fresco
• red or green pepper
• onion
• fresh tomatoes
• salsa

Briefly warm the tortilla in the microwave or oven. Add the scrambled eggs (with avocado), and top with whatever you like. Roll up the tortilla and dive in!

photo attribute: thekitchn.com

We’ve all been there – you’re excited to get your juicing on and eagerly feed huge chunks of fruits and vegetables into the juicer, only to plug the thing up. Trust me, I have been there more than once in my life, because that’s what juicing does – it gets us so excited that we forget to chop our fruits and vegetables into sizes that our juicers can handle.

But I’m here to prevent this from happening to you or I ever again!

How to feed your juicer properly

Most juicers, unless commercial grade, appreciate it greatly when you cut fruits and vegetables into bite sized pieces. Think of feeding your juicer as you would think of yourself – do you want to eat food that forces you to chew with your mouth open? Didn’t think so! Juicers are the same.

Generally speaking, juicers fare rather well with leafy greens, so there isn’t too much cutting that is required. But for your own ease of use, I would give them a rough chop. When juicing things such as root vegetables that are tough and porous, feed them individually through the juicer. That will ensure there won’t be clogs. Fruits and vegetables that should be cut into juicer friendly pieces are:

• Apples
• Pears
• Carrots
• Beets
• Broccoli
• Cauliflower

Citrus fruits require particular attention, not because of their rough outer skins, but because those skins must be removed. The white part, called the pith, is incredibly bitter, and it’s made even more bitter when pulverized by juicing. If you feed the whole citrus fruit into your juicer, your juice creation will be ruined and your efforts will be wasted.

Your juicer can take a beating!

Now with all this said, don’t be afraid to push the limits of your machine. You never truly know what your juicer can handle until you put it to the test. If you can minimize the amount of work that you have to put in prior to actually juicing, you increase your likelihood of sticking with your healthy habits. Besides, cleaning up after juicing is work enough, so the least amount of prep required, the better.

Currently I am obsessed with this green lemonade - it’s full of antioxidants that make our cells feel amazing. The only prep that is required is the peeling of the lemon and cutting of the apple. Other than that, this is full of user friendly greens!

Green Lemonade

Makes 1

• 1 lemon
• 1 bunch kale
• 1 granny smith apple
• 1 cucumber

Peel the lemon and chop the apple, kale and cucumber into juicer friendly pieces. Feed it all through a juicer and drink immediately.

Although people would be inclined to think that a seven-day detox would be seven miserable days subsisting on watery concoctions that leave much to be desired, detoxification has come a long way. Gone are the days of cayenne pepper and maple syrup. Juices, smoothies and soups are all power-packed with vegetables, key phyto-nutrients and antioxidants bursting out of them at the seems to help jump start our bodies.

In this series of articles, I’m going to explain how to put together your own healthy and effective detox plan for morning, noon and night, without the low energy and hunger.

Although I’m not an advocate of completely avoiding certain foods groups, while cleansing you’ll want to avoid dairy (except Greek yogurt), gluten, meat, cheese, fatty nuts (except nut milk), condiments, sugar, and of course the usual suspects: soda, caffeinated beverages and alcohol.

Upon rising

Every day upon rising, have the juice of one lemon in a glass of lukewarm water; this acts as a liver cleanser. This is a simple behavior that can have a huge impact on the way we feel daily. Check out Lyric’s post last month about how/why lemons clean out our livers.

Breakfast

Each morning, no later than two hours after waking up, enjoy a breakfast that consists of whole grains with a protein source. This can be achieved by making a smoothie with protein powder, fruits, milk, and Greek yogurt.

The importance of a healthy breakfast cannot be overstated, especially when cleansing – we must start the day feeling full and satisfied to avoid the inclination to indulge later. When we get hungry, that is when the cravings get stronger. And smoothies are known as a nutrient-dense food, which provides us with the energy that will keep us going strong until the next meal.

This tangy morning sipper is a perfect way to wake up, and helps to fill us up at the same time! Rich in antioxidants and protein-packed from the Greek yogurt – I couldn’t think of a more perfect detox breakfast smoothie.

Raspberry Zinger

• ½ cup Greek yogurt
• ½ cup romaine lettuce
• 1 cup frozen raspberries
• Juice and zest of ½ lime
• ½ cup water

In a blender, combine all the ingredients until smooth. You may need more water – if so add in ¼ cup increments.

What other kinds of morning detoxifying rituals do you enjoy? Share with me in the comments!

Fruits and vegetables are so important in our diet that most well known weight loss and healthy lifestyle plans, like Weight Watchers, let you eat as much as you want throughout your day. For those of you who like to eat, this is brilliant. Fruit as dessert is a personal favorite!

Dr. Mike Moreno, a weight loss dietitian, warns us however that “too much of a good thing can sabotage your diet”, and not all fruit is created equal. While bananas are great for things like potassium, they are also loaded with sugar and carbs. It was interesting to learn that if you eat too much sugar from one source, it can trick your body to converting that sugar into that thigh-sticking fat. If you’re battling the belly bulge, then a banana is not the best go-to fruit for you.

Which fruits are lower in sugar?

Remember how our Mom’s always told us that “An apple a day will keep the Doctor away?” Well, she might have been on to something. Apples are on the lower sugar list, and are a convenient snack to pack away in your purse or bag.

If you’re a fan of juicing, a couple of your favorite blending items are on the low carb, low sugar list (Yahoo!) You may happily consume peaches, and every single kind of berry. The extra bonus to peaches and berries is that the freezer section at the market is always in season.

If you enjoy citrus, then go for an orange or grapefruit (be aware that some medications warn you of mixing with grapefruit). Other fruits that made the list are pears, plums, and prunes. And let’s not forget one of my fav go-to snackable goodies, a handful of red grapes.

Which fruits are higher in sugar?

Unfortunately that “side of fruit” you order in a restaurant is probably on this list. Yummy fruits like honeydew, cantaloupes, and watermelon are higher in sugar, as is pineapple. Think about what makes them so yummy – the sweetness, of course!

Make it sparkle with cinnamon!

A fun topper for your fruit: cinnamon! Cinnamon has been shown to help regulate blood sugar levels and by using it as a fruit topper, it will help metabolize the sugar you’re consuming. This super spice also does so much more (like supports digestive functions and lowers lousy cholesterol), so have fun mixing it in!

To really help your body fight fat, dietitians recommend eating only 2 low-sugar servings of fruit a day, preferably before 2 pm. If you don’t burn off all the carbs you consume during the day, then your body can store those extra carbohydrates as fat. Remember, carbs are what gives our bodies energy, so make sure you eat your 2 healthy servings of fruit!

T’is the season of indulgence, with many of us finding our social calendar being stacked with a growing number of post-holiday parties, and it also happens to be the season where our livers feel the pressure the most. The liver is tasked with filtering out all the happy indulgences we put in!

So how can we tip the balance back in our favor during the holiday season? One word – lemons!

Lemon juice, plentiful in vitamin C and antioxidants, helps our livers carry out the task of neutralizing free radicals, which are produced when the liver filters out toxins in our bloodstream. Just like we feed lemons through a kitchen garburator to kill odor and bacterial growth, feeding lemon juice through our livers cleanses the liver and removes harmful bacteria.

Why it’s important to clean out your liver

Everything we ingest affects our liver – from meat and dairy to alcohol and medications – it all passes through the pearly gates of our livers. Depending on what we choose to feed ourselves, we can reduce the efficiency of the liver’s processes with heavy and indulgent meals. Lemon juice is a liver loving libation, as the liver is the largest benefactor of the health benefit associated with consuming lemon juice.

Lemons are antiseptic and they help prevent infection and putrefaction; lemon juice is also integral to the production of glutathione, needed to neutralize toxins and effectively detoxify the liver. Drinking straight lemon juice is a bitter sipper to swallow, but by mixing it with water we are able to kill two birds with one stone.

The one-two punch of lemon juice and water

Water promotes liver health, and by not drinking enough we increase our blood thickness which makes it harder for the liver to do it’s filtering. By mixing water and lemon juice, we create an easy-to-drink health sipper that weaves seamlessly into daily life – even for the pickiest palates among us.

Drinking lemon juice is a small change that can have wonderful effect on our bodies, and that’s especially true for our livers. When we boost this little organ’s efficiency with lemon, we enable it to create more enzymes that contribute to better skin, more efficient metabolism of the food we eat and an overall improved sense of wellbeing.

Looking for some fantastic drink recipes to entertain your guests tonight? You’ve come to the right place. Here’s my four favorite drinks I’ll be entertaining family with and sipping on myself this  Holiday weekend. And for our healthy weight-watching community, I’ve tagged the each drink on a scale from 1-4 on healthiest (1) to unhealthiest (4) based on calories.

Enjoy! (Oh, and if you’ve got one to add, don’t forget to comment on the post!)

Homemade Eggnog 4 – Danger! – Around these parts at least, it’s just not the holidays unless my dad comes home with 9 gallons of supermarket eggnog in a plastic jug. And luckily for me, one of the few simple pleasures of being an adult is the ability to recognize that however sweet and well-intentioned he was, my dad was cheap and his palate wasn’t what I would call refined or picky, and we don’t have to follow in those footsteps.

So honor dad’s legacy this year with this easy homemade eggnog recipe!
(Courtesy of  Alton Brown and the Food Network)

• 4 egg yolks
• 1/3 cup sugar, plus 1 tablespoon
• 1 pint whole milk
• 1 cup heavy cream
• 3 ounces bourbon
• 1 teaspoon freshly grated nutmeg
• 4 egg whites*

In the bowl of a stand mixer, beat the egg yolks until they lighten in color. Gradually add the 1/3 cup sugar and continue to beat until it is completely dissolved. Add the milk, cream, bourbon and nutmeg, and stir to combine. Place the egg whites in the bowl of a stand mixer and beat to soft peaks. With the mixer still running gradually add the 1 tablespoon of sugar and beat until stiff peaks form. Whisk the egg whites into the mixture. Chill and serve.

Cook’s Note: For cooked eggnog, follow procedure below.

In the bowl of a stand mixer, beat the egg yolks until they lighten in color. Gradually add the 1/3 cup sugar and continue to beat until it is completely dissolved. Set aside.

In a medium saucepan, over high heat, combine the milk, heavy cream and nutmeg and bring just to a boil, stirring occasionally. Remove from the heat and gradually temper the hot mixture into the egg and sugar mixture. Then return everything to the pot and cook until the mixture reaches 160 degrees F. Remove from the heat, stir in the bourbon, pour into a medium mixing bowl, and set in the refrigerator to chill.

In a medium mixing bowl, beat the egg whites to soft peaks. With the mixer running gradually add the 1 tablespoon of sugar and beat until stiff peaks form. Whisk the egg whites into the chilled mixture.

My alteration: in a shaker, mix the eggnog and add a touch of Southern Comfort for a Holiday drink that will keep your guests humming!

Winter Sangria 1 – Safe! – Here’s a light refreshing drink that’s just perfect for the holidays and the weight watchers out there! I’ve added into my sangria mixes everything from peaches to grapes to strawberries, so go ahead and get creative – there’s not a combination of fruit and wine in the world that can go wrong!

(Courtesy of MyRecipes.com)

• 1 cup fresh satsuma orange juice (about 4 satsumas)
• 1 cup satsuma orange sections (about 2 satsumas)
• 1/3 cup Triple Sec (orange-flavored liqueur)
• 1/4 cup sugar $
• 2 whole cloves
• 1 cinnamon stick
• 1 lemon, cut into 8 wedges $
• 1 lime, cut into 8 wedges $
• 1 (750-milliliter) bottle fruity red wine

Combine all ingredients in a pitcher, stirring until sugar dissolves. Cover and refrigerate 4 hours or overnight.

Spicy Rum Punch 2 – Careful… – Cranberry juice, ginger, cider and cinnamon. Oh, and sugar. Need I say more?

(Courtesy Aaron Sanchez and the Food Network)

• 1 orange, zested
• 2 Mexican cinnamon sticks
• 5 whole cloves
• 3 tablespoons finely chopped peeled ginger
• 1/3 cup water
• 1/3 cup sugar
• 1 (25 1/4-ounce) bottle sparkling cider (about 3 1/4 cups), chilled
• 4 cups cranberry juice cocktail, chilled
• 1 (1-liter) bottle club soda
• 1 cup dark rum

Bring the orange zest, cinnamon sticks, cloves, ginger, water, and sugar to a boil in a small heavy saucepan, stirring until the sugar has dissolved. Reduce the heat and then simmer, covered, 5 minutes. Remove from the heat and let steep, uncovered, for 1 hour.

Strain through a fine-mesh sieve into a bowl, discarding the solids.

Combine the remaining ingredients with the spiced syrup in a punch bowl and stir. Add ice before serving.

The Mimosa 1 – Safe! – It’s engrained in the nature of our parents, and it’s an equation that is almost universally infallible – if dad loves eggnog, mom loves her mimosas. This is how we’ll be making ours comes Christmas morning:

• Freshly squeezed orange juice (try the Omega Citrus and Veggie Juicer!)
• Bottle of Veuve Clicquot

Mix 3 parts Veuve with 1 part orange juice by first pouring in the champagne, and gently pouring in the orange juice on top. Serve chilled with a strawberry wedge on the rim!

By the way, Veuve Clicquot is considered one of the finest champagnes in the world, and the sticker prices isn’t as shocking as you would think: I pick up my bottles at my local Total Wine for just $38.95 a pop, and it comes in a stunning box and package – making it the perfect gift for friends and family!

Smoothies typify summer days as an icy fruity blend to help us keep cool and a fun way to get our daily vitamins and minerals. My smoothie intake tends to slow as the weather turns cold (the chill comes early here at 7,000 feet above sea level), and it’s a challenge for me to drink cold drinks when there is frost on the windows and snow on the ground.

But then I find myself missing the fresh fruity goodness. So I wondered, how can I have my smoothie without the chill?

The answer is the Un-Frosty Smoothie that offers all the smoothie goodness without all the smoothie ice, while featuring some of the best of the best in nutrition—as it’s power-packed with vitamins and minerals.

The best part about this smoothie, is that it brings together some of my favorite fruits accented with almond milk and turmeric. The concoction offers both tart and sweet tastes mirroring the layering of the smoothie itself.

The Un-Frosty Smoothie

• 2 cups cranberries
• 1 apple, organic fuji or pink lady, chopped
• 1 frozen banana, peeled
• 1 lemon, juiced
• 1 tsp of turmeric, divided in half
• ¼ – ½ cup of almond milk
• Honey, stevia, or agave nectar to taste

Blend the cranberries, apple, banana, and lemon with ½ tsp turmeric. Pour into two glasses.  Mix in sweetener to taste. Mix together almond milk and ½ tsp turmeric and gently layer on top of the fruit mixture. Drizzle top with sweetener.

Nutritional Benefits

The ingredients in this smoothie are some of my favorites; I love how they come together to create this mid-winter treat and keep it real nutritionally. From apples to lemons, click the appropriate link below to find out more about the nutritional benefits each.

Cranberries are a good system cleanser from your digestive to your urinary tract. It is a powerful ally to your cardiovascular system. Cranberries are a fall/winter treat that keeps on giving vital nutrients such as Vitamin C and K. Click here to learn more about the captivating cranberry.

Apples are part of what I call ‘the crunchy food group’.  There is nothing quite as satisfying as a noisy bit of crunching as you munch on an apple. Click here to find out why the benefits of eating an apple a day is more than just an old wise tale.

Turmeric is a spice of the gods. It assists in healthy blood flow and reducing inflammation (great for arthritis sufferers, especially in the winter). Turmeric is a daily staple in my diet and I invite you to add it to yours. Click here for more about tumeric and a yummy warm drink recipe.

Lemons are a flavor enhancer for almost anything, plus they help alkalize any combination of foods. Lemons also assist in enhancing digestion. Click here for more on lemons.

Almond milk is just another delightful way to get your daily almond fix. Almonds are a powerhouse of energy for the body and mind. Click here to learn how to make your own almond milk and reap the benefits of the awesome blend.

As I wandered through the ingredients aisle for this recipe, I realized that I do actually eat these foods daily (excepting the seasonal cranberries). And the effect they have had on my life is substantial!  The power of these fresh, organic fruits and nuts (and spices!) empowers me and energizes me – they keep me fit and healthy.

My holiday wish for you all is that you engage the same kind of energy and nutrition – to power up for 2012!