Dr. Ed Chicoine, a quiet chiropractor from Vancouver, Canada, and his family of 6 started their Marathon of Health on May 8, 2011. The family had resolved to run about 12,500 miles(!), from the Pacific Ocean to the Atlantic, crossing the Canada to Quebec, then heading southbound through New York to Boston, cutting through Tennessee and across the southwest to Pheonix. They’ll be coming through our neighborhood in San Diego, before turning north and heading home!

While the feat is physically amazing in and of itself, it’s the message they are bringing to towns all across the nation that are inspiring thousands.

The Marathon of Health is aiming to raise at least $5 million of more that will be donated to various charities such as Kid SportCanada, Right to Play and Get America Fit, and other organizations whose mission is in helping to raise awareness and support for children’s fitness not only in North America, but also across the globe.

They’re also collecting signatures for their petition in an effort, as their website states, “To create one strong voice and demand change from the food, fitness and health industries, and government.”

Preachin’ Veggies

The group is speaking to children and families about adopting and sticking to a healthy, physical lifestyle and diet. Fruits and vegetables are the centerpiece of that message, as they discuss how these foods are loaded with vitamins and nutrients. All it takes is a little will power and practice to begin swapping out sodas, snacks and other foods that are loaded with calories, sugar and preservatives with fruits and veggies.

And maybe we can learn a thing or two from the Chicoine family, too. I’m in no position to run across two countries. But their efforts are inspiring; it’s helped to remind me of the importance in sticking to a healthy lifestyle, diet and exercise, and be more conscious when I recognize that the daily grind of life is getting in the way.

Your very own Marathon of Health!

Here’s some tips we can take away for sticking to your own healthy, physical, everyday regiment if you find life getting in the way like I do!

• Early to bed and early to rise. Sleep has been proven to dramatically increase our energy levels and overall health, especially in individuals who are used to being up late at night and getting up late in the morning, who then make the switch.
• Doing some morning stretches (5 minutes worth, even!) helps relieve joint and muscle pain.
• Eat a big, hearty breakfast, a medium-portioned lunch, and a small dinner.
• Brisk, morning walks (15-25 minutes), even just a few times a week, will strengthen your heart and probably lengthen your life span, in addition to all the short-term benefits.
• Eat more fruits and veggies. Our second grade teacher was right after all!
• Forgo the elevator. Take the stairs once or twice a week, at least.
• When parking your car, park as far away as possible, whether while shopping or at work.

Any more tips you’d like to share? Please do so in the comments!

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!

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!

New Years Eve is upon us, and I must admit, I love this time of year. This is the time when people look forward to new beginnings, signaled by another calendar year. And with the dawn of this new beginning, I (like many others) have always loved to celebrate with a cocktail or two.

But getting festive with a sipper or two can become rather calorie heavy, with people consuming more calories with the drinks they consume than they do with the food they eat. This year I decided to approach holiday drinking with health in mind- yes, it is possible to still enjoy a drink while being calorie and health conscious!

What to drink on New Years Eve if you’re avoiding calories

When choosing your New Years Eve libation aim to stick with champagne, white wine and clear liquors as they are the best bet when endeavoring to cut holiday calorie consumption. Besides, it’s far more fun toasting to a new year with something light and crisp!

The addition of cranberry juice not only amps up a drink with vitamin C, manganese and antioxidants, but it also adds a festive color punch to any holiday sipper. Pomegranates, also a lovely crimson hue, are rich in vitamin C, B6 and potassium, packing more heart-healthy antioxidants per glass than two glasses of red wine. Add pomegranate or cranberry juice to champagne for a perfectly festive and seasonal way to ring in the New Year!

How to avoid a hangover on New Years Day

I would be remiss not to talk about hangovers – they come with the territory of the New Years Eve celebration…but we can all do ourselves a favor by hydrating well with water the day before and the day after. But it doesn’t stop there. By mixing our favorite spirit with water – sparkling or still – and a splash of fresh juice, we help stave off or at least minimize the severity and duration of a hangover.

Staying hydrated is important any day of the year, but on New Year’s Eve it becomes especially important – you’ll thank yourself tomorrow morning!

It said many times, but it bears repeating, especially during the holiday season – PLEASE DON’T DRINK AND DRIVE. That’s the healthiest and most responsible decision you can make all year long. Beyond that, this is a time for enjoyment, so go ahead and have a drink – it can be done with health in mind!

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.

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!

I’ve spent the better part of 2011 regaling my love of smoothies and fresh juices, so with the New Year upon us I thought a round-up of some of my favorite posts was in order.

If you’re looking to use the new year to get into juicing, healthier living and eating, no matter who you are, there’s bound to be a post here that can help you get started!

Tart Cherry Juice for Exercise Recovery

The most common New Year’s resolution is to lose weight. The tried and true methods for weight loss is a diet rich in whole foods and, of course, exercise. Being sore comes with the territory in relation to exercise – at least in the beginning. But tart cherry juice is full of antioxidant and phytonutrients that have been proven to reduce recovery time.

Juice Cleanses

Juice cleanses are all the rage these days, with claims of effortless weight loss and health. And proof is the many brick and mortar juice bars opening in droves. But before you give up solid food for the greener pastures of an all-liquid diet, read my post about juice cleanses to decide whether they’re right for you.

Butt Out With Fresh Juices

Giving up smoking is the second most common New Year’s resolutions among Americans. Giving cigarettes up cold turkey is hard, and quite frankly, the effort usually ends in failure. But by fortifying our bodies with the nutrients brimming in fresh fruit and vegetable juices, you can give yourself a tremendous leg-up when attempting to kick the habit.

Hydration for Wellness

All the indulgences of the holiday season definitely puts our bodies at risk for illness (not to mention the New Years eve celebrations often result in a mean hangover!) So having things like cucumber juice at the ready will surely come in handy over the next few weeks.

It’s no secret that fresh juices and smoothies are amazing for our health and well-being, and with the New Year right around the corner, why not harness the power of the foods we put into our bodies to help us find success in 2012?

The power in both of these juices is the no-holds barred essence of nutrition in the ingredients, like organic spinach, celery, carrots, cucumbers, and parsley.

Spinach offers an exceptionally well-rounded approach to vitamins and minerals to get your daily values. Click here to learn more about the nutritional benefits of spinach.

Celery is the King of Vitamin K with over 44% of your daily value. Vitamin K is a powerful bone-builder, supports the cardiovascular system, and smooths the way for a healthy nervous system. Celery, unassuming as it is, does more than you think. Click here to find out more.

Carrots, of course, are a staple in any juicer’s pantry. Carrots offer the power of orange, a.k.a beta-carotene. Click here to read what else the carrot offers.

Cucumbers add support to the health and luminosity of your skin. Adding celery to your juices soothes skin irritation and reduces swelling. Click here to learn more about cucumbers.

The inclusion of parsley in both of these recipes adds a gentle detoxifying effect. In addition to supporting the liver, this vibrant herb does a whole bunch of other good things to your body. Read more about parsley here!

Vibrant Veggies

This juice gives a wake-up call to your digestive system, getting it “on-line” for the day, gently. Because of its dense nutrients, dilute the juice concentrate with water. A 50/50 split of juice and filtered water does the trick. Choose organic veggies for the best taste and absorption.

• 1 medium cucumber
• 4 stalks of celery
• 2-3 handfuls of spinach
• 8 green or red leafy lettuce leaves
• 1 handful of flat-leaf or curly parsley
• ½ – 1 lemon
• Options: add arugula, kale, alfalfa sprouts, or micro-greens.

Juice all the greens together and add lemon to your taste.  Lemon will enhance the alkalinity of the juice. Remember to mix the juice with filtered water at a 1 to 1 ratio.

Detox Your Day

This juice is sweeter and not as green-tasting, but is still chock full of nutrition. This is a light and delightfully gentle daily detox.

• 3-5 carrots
• 1-2 handfuls of spinach
• 1 handful of flat-leaf or curly parsley
• 3 stalks of celery

Juice the ingredients in order. Dilute with water as desired or drink straight up.

Yes, I still plan on having as many cookies, cakes and eggnog and I desire – but I will also undertake a strength training initiative to try and counter act all my planned indulgent behavior.

Strength training is one of the best types of fitness a person can do, because even when the workout has long been completed, the body continues to burn calories. It’s perfect! I can weight lift in the day time, and enjoy my many Christmas parties during the evening with peace of mind knowing that while I down my cranberry fizz, my body is still hard at work.

Workout recovery and juice

But with any strength training comes the possibility of injury. So even though my regime is still in its infancy, I’ve already begun to think about rest and recovery. In weight training, rest is equally as important as the exercise itself – which of course got me thinking, “what juices will help my muscles recover faster?”

Recent studies have shown the juice from Montmorency cherries, a tart, bright red variety, may boost the recovery of muscle strength after intensive exercise. The benefits of the juice are reportedly related to its antioxidant activity, which may help reverse the oxidative damage induced exercise.

In this particular study, consumption of the juice prior to and after intensive exercise produced a significantly faster recovery time.

Daily consumption of as little 45 cherries could reduce the concentration of inflammation. The researchers propsose that the flavonoids and anthocyanins in the cherries exert an anti-inflammatory effect that may lessen the damage response to exercise, which loosely translates to less soreness for me!

Researchers also found that people with arthritic diseases such as osteoarthritis benefit from consuming tart cherry juice, as it offers mild relief from pain associated with the condition.

It’s safe to say the benefits of drinking tart cherry juice provides a wide range of health benefits, from improving muscle recovery to reducing inflammation in the body. And for all of us, from the newbie strength trainer to someone dealing with an arthritic condition, tart cherry juice has something to offer!

Cherry Ginger Punch

• 4 cups organic or fresh cherry juice, chilled
• 1 Liter of ginger ale, chilled (try organic with real ginger for a snappy treat!)
• Ice ring (instructions follow)

Juice cherries or use an organic variety and mix with the ginger ale just before your guests arrive. Add the ice ring and enjoy. Yields about 16 servings.

Make a decorative ice ring by placing a ring mold in the freezer and chill it thoroughly. Rinse and return to the freezer until a thin coat of ice forms. Cover the bottom of the mold with fresh (pitted) cherries. Add cherry juice to cover the fruit and then freeze until firm. Add additional cherry juice and then freeze overnight.

The Power of the Cherry with Antioxidant Assistance

Cherries are a festive fruit with fantastic super powers as an antioxidant provider. Free radicals are molecular thieves – they steal electrons from healthy cells. This heralds the beginning of cell degeneration (a.k.a “oxidative stress”), which eventually mutates or kills the cell. This oxidative stress is what causes disease and premature aging.

Antioxidants circumvent free radical damage to the cells, because they provide what the free radicals need before they attack cells.

Cherries contain 17 antioxidants.  These include anthocyanins (protector against heart disease and cancer) and melatonin, (heart rhythm and sleep cycle regulator). These two are some of the most powerful and efficient antioxidants that you can consume!

Research from the Michigan State University finds that cherry juice has the highest antioxidant rating out of all fruits and vegetables.

This score, called an ORAC value (Oxygen Radical Absorbance Capacity), is a measurement of the antioxidant capacity of food. It measures not only how many antioxidants exist in a particular food, but how powerful they are individually and collectively.

Tart cherry juice tops the list in antioxidant bounty by taking the top two slots in a measurement of 12 fruits. (list courtesy of United States Department of Agriculture (USDA) Human Nutrition Research Center on Aging at Tufts University and Brunswick Laboratory.) Here are the ORAC values that were found among the following fruits:

Other Nutritional Benefits of Cherries

1 cup of cherries or juice contain only 74 calories, 25 grams of carbohydrates, and 20 grams of sugar. When eaten raw, cherries provide 13% of the daily amount of fiber.

Cherries contain 18% of the daily value of Vitamin C, the vitamin necessary to help the body absorb iron, and assist in the formation of blood, muscle, and bone (among a myriad of other qualities). Cherries also provide a supporting amount of Vitamin K (a bone builder), Vitamin B6 (an amino acid processor), and Vitamin A (eye health promoter). Cherries actually contain 19% more Vitamin A than either blueberries or strawberries.

Cherries contain 10% of the daily value of potassium. Potassium is a salt that helps keep our digestive and muscular systems strong. It also assists in the proper functioning of the kidneys.

Additional minerals in cherries include copper, iron, calcium, manganese, magnesium, phosphorous, and zinc.

Cherries contain a high concentration of phytosterols (18.5 mg) which assist in lowering LDL cholesterol levels. The lowering of LDL reduces the risk of heart disease and angina.

Cherries are a well-known reliever of the gout. The key nutrient in the cherry that assists in reducing the inflammation and pain associated with gout is flavonoids. Flavonoids reduce uric acid levels in the bloodstream. Gout is caused by an excess of uric acid that crystallizes and then migrates to the joints and other body tissues.

Due to the cherries success in relieving gout, they are also a recommended fruit to relieve arthritis and for joint soreness and stiffness in athletes. It is also thought that cherries can reduce symptoms of fibromyalgia.

Enjoy the delectable cherry for the holidays with this tasty punch – it’s sure to please everyone and give them a health boost!

Sources:

• http://www.livestrong.com/article/18611-nutritional-value-cherries/#ixzz1eqCXmbWM
• http://www.cherryjuicepower.com/fruitresearchbenefits.htm