Summer sippin’ happens to be one of my favorite pastimes. I take great pleasure in having a few cocktails on a patio with my friends (as I suspect many of you feel the same!) But alcohol does quite a number on our bodies, and in particular, on our livers.

Now, the liver plays a key role in the metabolism of fats and proteins, and as a blood cleanser, it breaks down hormones, medications, alcohol and other toxic substances, rendering them harmless.

However, excessive use of the aforementioned toxins weakens our body’s ability to perform, with alcohol being one of the most abusing forces on these essential little organs.

But, I wouldn’t ask anybody, even myself, to give up drinking…especially during the summer! So with that alternative out of the way, I want to arm you with the knowledge to tip the scales back in your favor!

Milk Thistle

Milk Thistle is renowned for its ability to support healthy liver and kidney function, as it contains an active ingredient called Silymarin, boasting strong anti-inflammatory and antioxidant properties. Silymarin comes from a group of flavonoids which research shows helps repair and protect liver cells from toxic substances. Milk Thistle is often prescribed by doctors and physicians to severe alcoholics suffering from cirrhosis of the liver to improve liver function and increase survival rates.

I take milk thistle every morning because I endeavor to keep my liver on the up and up.

And since our immune response is found within our gastrointestinal tract, the merits of milk thistle should be highly considered. And as an added bonus, for those nights when the wine is flowing, taking milk thistle and chugging a big glass of water helps to stave off the dreaded hangover!

If you want to know more, check out this article on mile thistle from LiverSupport.com!

In addition to supplementing with milk thistle, we can fortify the function of this crucial detoxification organ with certain foods.

Top Five Liver Boosting Foods

Garlic - Even in small doses, this pungent ivory bulb has the ability to activate key enzymes that enable the body to flush out toxins. However, I wouldn’t advise garlic on a first date, unless of course your date is a liver lover…which would make him or her a keeper, anyway

Grapefruit - High in vitamin C and antioxidants, grapefruit increases the effectiveness of the natural cleansing process of the liver. Grapefruit is the cousins of the lemon, a well-known friend of the liver. Get to know grapefruit and others in the citrus family and your liver will thank you!

Green Tea - It’s full of catechins, a powerful antioxidant which are known to assist in overall liver function. What can possibly be said about green tea that hasn’t already been? All you need to know is that green tea is AMAZING for our bodies – so pour yourself another cuppa.

Leafy Green Vegetables - When eaten raw, cooked or juiced, leafy greens are allies to our liver, boasting an enviable amount of chlorophyll. These greens literally suck up and eliminate toxins in our bodies. Organic leafy greens have the unique ability to neutralize heavy metals, chemicals and pesticides swirling through our environments, too.

It’s super important to consume organic leafy greens, as they find themselves on the Dirty Dozen List, and are often heavily sprayed with pesticides.

Cabbage - Eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. If you don’t happen to like cabbage, try broccoli or cauliflower as they boast the same benefits!

With the exception of garlic, all of the aforementioned liver boosting foods find themselves well-placed in smoothies and juices. So this summer, sip responsibly and have your milk thistle ready!

Among the great social taboos of our age, overwhelming body odor is a faux pas few are willing to forgive. No other taboo is quite as effective at destroying budding relationships, job interviews, and peace talks between volatile, politically-divided conflicting nations.

But perspiration is a natural human function. Your slippery, post-gym underarms are flushing out small amounts of antibacterial salt from your body, cleaning out your pores in the process. (This is why facialists love to steam your skin – it opens up and purifies the pores.)

So how does antiperspirant block the sweat from leaving your body? Aluminum. This silvery metal, which can form up to 25% of your commercial deodorant, is neurotoxic in high doses.

Applying it every day to the extraordinarily thin and sensitive skin of your armpits, right next to your lymph nodes, may be giving you more than you’ve bargained for. Women who shave regularly are essentially exfoliating their underarms, making it even easier for ingredients like peg-8 distearate and t-butyl hydroquinone to penetrate the skin.

Forcing your underarms to stop sweating with aluminum zirconium trichlorohydrex gly is like the cosmetic version of Freudian repression: bad things could surface later on in life.

Still, nobody wants to smell too au natural. The solution? A ridiculously cheap, quick, and easy DIY deodorant that can be whipped up in your own kitchen and stuffed into an old deodorant container. For about $7-$20 (depending on which essential oils you use), you’ll have enough ingredients to make about 15 batches of deodorant.

You’ll need:

1. Coconut oil
2. Cornstarch
3. Baking soda
4. Essential oil(s). These are the only investment you’ll have to make. Buy them at a health food store or order them online (much cheaper). You’ll be using about 5 drops at a time, so they’ll last forever. Lavender, peppermint, and rose geranium will smell lovely in cosmetic products, or you can go a little muskier with sandalwood, cypress, bay, or pine.

Make it the deordorant

Melt about ½ cup of coconut oil in the microwave. Add equal parts cornstarch and baking soda until the mixture forms a thick, frosting-like paste. Toss in a few drops of your favorite essential oil. Strapped for cash? Use a dash of vanilla, peppermint, lemon, or almond extract.

Clean out that toxic tube of pore-suffocating carcinogens that’s been congealing in your bathroom cabinet for the past month, and fill the empty tube with your new deodorant. Place it in the fridge for a few minutes so that the coconut oil has a chance to re-harden.

Baking soda and cornstarch keep you dry and fresh by moping up sweat and fighting odorous bacteria. Coconut oil is the ultimate natural moisturizer, keeping your armpits hydrated and protecting your sensitive skin from irritation. Scoop out a bit with your finger and apply your new deodorant slowly—let the warmth of your body heat up the coconut oil.

photo attribute: howaboutorange.blogspot.com

This purple berry, home to the Amazon rainforest, was originally found and eaten by jiu-jitsu fighters and surfers in Brazil. The minute it hit the US market, it seemed like it became the immediate buzz among athletes and health fanatics.

What can Acai do for you?

Many claim that the acai berry is a “superfood”, but it isn’t in the USDA nutritional database, so the verdict is still out on all the powers of this little fruit.

What we do know is it’s an antioxidant powerhouse. Its antioxidants are so grand that the levels found in oil form remain high even after a long shelf life, so it’s now being added to beauty products. If slowing down the aging process is a goal of yours, you might want to check the labels of your cosmetics for acai oil.

Not only does the acai berry contain antioxidants (which help clear up free radicals in your body), but it’s also a great source of Omega-3’s. We all know that Omega-3’s are a healthy fat that have stellar benefits and properties, so hopefully you’re being proactive about making sure your daily diet includes them.

The acai berry also contains amino acids, minerals, vitamins, fiber and protein!

Acai berries have been known to give a natural energy boost. And as an added bonus, acai berries are a low sugar fruit, so it works well for those on a low glycemic diet.

Mix it up with an Acai Berry Smoothie!

You can find acai berry purees in the frozen section of most grocery stores. The puree version of the berry (versus the dehydrated or powder form) contains the most nutrients next to the fresh fruit, which isn’t available in most areas.

Since this berry leaves you with a hint of chocolate, I pair it with items you’d normally mix with cocoa powder and enjoy it as dessert. If you’re feeling really saucy, add some cocoa powder to your smoothie. The combo of the cocoa powder (which increases your libido) and the acai (which boosts your energy) is the perfect way to end an evening (wink, wink!)

Acai Banana Berry Smoothie (pictured)

• ¾ cup non-fat milk, soymilk, or almond milk
• 6 oz non-fat vanilla yogurt
• 1 packet frozen acai puree
• 1 banana
• ½ cup blueberries or raspberries

Add all items to blender and blend until smooth. Enjoy!

Rainforest Acai Smoothie

• 2 cups unsweetened almond milk
• 1 packet frozen acai puree
• 1 tbsp cocoa powder
• Stevia to taste
• ½ avocado (optional to make thicker and more filling)

Add all items to blender and blend until smooth. Enjoy!

Put down the Venti coffee! If you’re sleep-deprived, it can be near-impossible to roll out of bed in the morning, let alone shower, get dressed, and—gasp!—eat a healthy breakfast.

We won’t bother giving you the breakfast-is-the-most-important-meal-of-your-day spiel, since we’re pretty sure you know that already. Instead, try one of these non-traditional breakfast foods that pack a punch of protein.

It may just be the boost you need to propel you out the door, down the street, and wherever else you need to go today.

Quinoa

Also known as “the gold of the Incas,” quinoa contains all nine essential amino acids, which makes it a complete protein. Good morning, sunshine!

Swap out your regular oatmeal for a warm bowl of cinnamon-y cooked quinoa with milk. It’s nutty, lightly sweet, and a perfect start to the day.

To make four servings (save some for tomorrow’s  breakfast!), combine 1 cup quinoa, 1 cup water, and 1 cup milk (any type) in a saucepan. Bring to boil; simmer for 15 minutes or until most of the liquid has been absorbed. Now dress it up however you like—a drizzle of honey or agave, a sprinkling of cinnamon, a handful of fresh berries, a toss of toasted nuts.

 Tofu

Made from the curds of soybean milk, tofu is a great source of soy protein (18.3% of your daily value in 4 ounces). If you’re a scrambled egg kind-of breakfast eater, a vegan tofu scramble might be right up your alley (especially if you’re worried about cholesterol).

You barely need a recipe: just crumble up some firm or extra firm tofu and gently sauté it with onions, vegetables, and fresh herbs. Try red onion, peas, and basil, or red pepper, corn, tomatoes, and garlic. Serve with toast or a bagel.

If you’re a fan of colder, sweeter breakfasts, add a few spoonfuls of silken tofu to your green smoothies! It gives smoothies a creamy, silky texture—almost like a milkshake. Here’s how to do it:

Blend 1 cup kale with 1 cup nondairy milk until smooth. Add a few scoops of frozen fruit, ½ cup silken tofu, and whatever additional ingredients you want (almond butter? flax? agave? ginger?). Blend and sip like the superpower you are.

photo attribute: www.marthastewart.com

I’m guessing not. In fact, thanks to the size of our bowls, you probably at least tripled it.

One of my favorite ways to trick my brain into eating a single serving of cereal is to use my kid’s toddler bowls.

My picture here shows a single serving of cereal in a Gerber toddler bowl, verse my own grown-up bowl. By using the smaller bowl I don’t feel like I’m depriving myself and I feel like I’m eating a filling amount.

Interestingly enough, studies at the University of Illinois show that people may tend to eat more food when it’s served in larger containers. When movie-goers were given the same amount of popcorn in containers of two different sizes for the study, the people given the larger tubs ate 44% more!

Practicing Portion Control with Proper Serving Sizes

Obviously when dinning out, meal sizes have greatly increased. From the 1950’s versus the early 2000’s, pasta portions have doubled, and burger sizes have tripled. Even baked goods serving sizes have tripled, too.

For comparison, a proper bagel serving size is 2 ounces, and that counts as 2 servings from the bread/cereal/grain food group. If you were to enjoy a bagel dinning out though, chances are it’s now 6 ounces, and counts as 6 servings from your bread/cereal/grain food group.

To help fight the battle of the bulge, you can always split a meal when you’re at a restaurant, or eat only half of your plate. Another option would be to get a to-go container as soon as your food arrives and immediately divide half of it up to take home.

When eating at home, use a salad plate instead of a dinner plate. Don’t have seconds. And slow down while eating your meal. Some research suggests over-lighting can stimulate the appetite, so try turning the lights down lower, if possible. It maybe psychological, yes, but whatever helps, well, helps.

Let your hand guide you

Another helpful trick for remembering proper portions is to use your hand as a serving size guide:

Your fist is about the size of a cup. Think of it with pasta, fruit, beverages, cereal, and casseroles.

Your cupped hand is about the size of ½ cup. This is great for rice, potatoes, beans or ice cream.

Your thumb is about the size of a tablespoon or an ounce. This is helpful with cheese, salad dressing, peanut butter, and sour cream.

Your thumb tip is about the size of a teaspoon. Use this with your oils, mayo and butter.

Your palm (minus your fingers) is about a 3 oz serving size of protein.

Your cupped hands together are about one to two ounces of a snack, like pretzels or nuts.

What are your favorite portion controlling tips? I’d love to know, so leave me a comment below!

Many of my juices are based with carrots, apples or oranges, to which I add berries, either frozen or fresh. And seeing as I consider myself (almost) an expert at buying produce for my smoothie and juice endeavors, I thought I would share!

Freshness

The produce used for smoothies and juices should be as fresh as possible, unless of course they are intended to be frozen. This ensures that you get the maximum amount of nutrients possible.

It’s worth mentioning that for those of us who reside in winter climates, frozen produce is an excellent option, as it is generally frozen at its peak so as to lock in the key nutrients. In the summer months, scour your local market and buy in bulk and freeze your own summer produce for use in the winter months!

Storage

All fruits and vegetables benefit from being stored in cool, dry conditions. However, if the fruit is slightly under ripe and too firm to be juiced, it will certainly benefit from a sunny windowsill for a few days, as this will expedite ripening.

Store similar produce together and separate from others, since various fruits and vegetables ripen differently. One can affect the other, leading to premature aging.

Organic Produce

It is no secret that organic produce is the more expensive option, but there are clear advantages to springing the extra cash. We limit our exposure to pesticides, fungicides and fertilizers when we opt for organic produce.

There are those that even argue that organic produce tastes better, as it hasn’t been bulked up with excess water – meaning that our blends and juices benefit by having a more robust flavor. This is for you to decide. However, I would suggest you refer to the dirty dozen list and choose organic for anything on that is named.

Success at juicing and blending is largely based on the quality of the produce that you use, so I hope this guide shines some light on how to buy your produce wisely.

Whether you’re on a budget, a diet, or a really long road trip, sometimes you need food that will stick to your ribs, like Grandma used to say. Put down that extra-large bag of Twizzlers, though – what makes you feel full isn’t the amount of calories you consume, it’s the volume of food in your stomach.

Because of this, foods that are high in water or fiber take up more stomach space and fill you up quickly. An Australian study by Dr. Susanne Holt explored the satisfying power of different foods and measured these findings with the “Satiety Index,” which gave white bread a baseline ranking of 100.

Foods that were more satisfying than white bread scored higher than 100, and less satisfying foods earned lower scores. Next time you need to stave off cravings, turn to this list of hunger-fighting foods and herbs.

Potatoes

Baked potatoes ranked at more than 300 on the Satiety Index, which means that ounce for ounce, a potato is three times more filling than white bread (sadly, french fries and potato chips won’t fill you up quite as well).

Drizzle a baked potato with olive oil, sprinkle on salt and pepper, and pile high with broccoli or spinach. Add a fried egg on top if you’re feeling sassy. Trust us, it’s delicious.

Fish

Fish ranked higher than any other meat on the Satiety Index, and since it’s also full of omega-3s, it’s a great choice for nights when you’re starving but can’t overdo it. You can eat a large piece of fish for the same amount of calories as a smaller serving of beef, pork, or chicken.

And it’s so easy to make, a fish could cook itself. Try this classic recipe: wrap each fillet in a piece of aluminum foil, and add lemon slices, seasonings, and vegetables. Bake at 400 degrees for 15-20 minutes, or until the fish flakes with a fork.

It’s the simplest way we’ve found to cook sometimes-tricky fish without making a mess…or causing your kitchen to smell like seafood.

Oatmeal

Oatmeal, the highest-ranking breakfast food on the Satiety Index, comes in many forms. Quick oats can be cooked in the microwave in minutes; steel-cut oats have a delicious, chewy texture, but take about a half-hour to prepare. All are delicious, and guaranteed to help keep you full until lunch.

Chickweed + Burdock

Chickweed is a European herb with tiny white flowers. When made into a tea, it’s useful for curbing hunger pains. It’s especially effective when taken with burdock – a type of thistle recognizable by its woolly leaves and purple flowers and known for its appetite – suppressing properties. To make a tea, simmer an ounce of dried burdock root and a few spoonfuls of chickweed in boiling water for 10-20 minutes.

Parsley

The springy, fresh taste of parsley is wonderful for reducing hunger pains. Throw a generous handful into your regular green juice (it pairs well with carrot juice), or finely chop and sprinkle on your baked potato or fish fillet.

Photo attribute: www.best-potato-recipes.com

If you’re anything like us, you’ve been waiting about eight months for the first signs of spring, because spring means that fresh produce is finally here to stay.

And maybe you’re like us. Tantalized by all the leafy, fragrant goodness at your local farmer’s market? Then you’re in good company!

We’re continuing our roundup of favorite spring foods today. (If you missed Part 1, catch up here!) Each one of these foods is best enjoyed on a picnic blanket in the park with a glass of chilled rosé.

 Sorrel

This tart, acidic spring green has the kind of bite that reminds you it’s May outside. Look for the brightest, greenest leaves you can find—abandon anything that’s beginning to yellow.

Raw young leaves will brighten up you salads, and cooked leaves (which will turn a little grayish—that’s totally normal) are fantastic in scrambled eggs or as a side to chicken or fish. The greens are powerfully antioxidant, packed with vitamin C, vitamin A, calcium, potassium, riboflavin, niacin, and flavonoids.

Cook ‘em up: Chop up a handful of sorrel leaves and toss into your salad to give it a lemony boost, or blend with strawberries and spinach for a tart Strawberry Sorrel Smoothie from Green Lemonade.

 Farm-Fresh Eggs

If factory farms infuriate you and/or skeeve you out, then this is the protein source for you! Not only are fresh eggs from happy chickens so much more humane, they’re actually better for you!

A 2007 study by Mother Earth News found out that free-range eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, double the omega-3s, three times more vitamin E, and seven times more vitamin A. Wow.

Chat with the farmer selling the eggs to make sure his chickens are treated well—you’ll probably hear some adorable chick anecdotes to boot.

Cook ‘em up: Let those delicious eggs shine in a simple, cheesy recipe that will have you wishing breakfast came three times a day—The Best Egg Sandwich You’ll Ever Have from A Cup of Jo. 

Rhubarb

It’s really hard to find fresh rhubarb outside of rhubarb season (spring), so take advantage of this delicious, tart plant while you can. For the best flavor, look for brightly-colored, firm stalks. Rhubarb is very high in vitamin C, dietary fiber, and vitamin K, which may help prevent diabetes.

Cook ‘em up: In a stroke of Nature’s genius, rhubarb season coincides perfectly with strawberry season, so take advantage of both with this incredible Strawberry Rhubarb Crumble by 101 Cookbooks, perked up with port wine, black pepper, and pine nuts.

Photo attribute: simplyrecipes.com

Without further adieu, I present the Healthy Margarita Recipe. Alcohol is optional

• 1/2 cup frozen lemonade
• handful of grapes
• handful of spinach
• 1/2 lime with peel on
• 1 1/2 cups ice

Use a Vitamix Blender for best results

Spring is finally here in full force, and that means it’s time to devour all of the season’s goodness before summer stomps in and wilts all the delicate young greens with its blazing temperatures, crushing humidity, and buckets of fresh tomatoes. Okay, that metaphor was a little elaborate, but you get the point.

Fresh veggies in springtime – is there anything more idyllic? Below, please find my top spring foods, why you should eat them, and a delicious recipe featuring each one. Bonus eco-points if you buy your spring produce at the nearest farmer’s market!

Ramps

Also known as wild leeks, ramps are briefly in season from late winter to early spring. Their delicate onion-esque flavor makes them a popular foodie ingredient. One cup of ramps gives you 30% of your daily vitamin A (pow!). They’re also a great source of vitamin C, along with trace minerals selenium and chromium.

Cook ‘em up: Introduce ramps into your cooking rotation with the incredibly easy Ramp Crostino from MarthaStewart.com.

Asparagus

Oh, asparagus. You are everywhere in spring. And you are delicious. These bright green spears are anti-inflammatory and antioxidant, and the large amount of the prebiotic inulin means they’re great for your digestive system, too. They’re also a powerhouse source of vitamin K – we’re talking 69% of your daily requirement, people -  in just one cup.

Cook ‘em up: Pair the spears with mozzarella, parmesan, and olive oil to make the Shaved Asparagus Pizza from Smitten Kitchen. Pair with a glass of white wine.

Watercress

Might “watercress” be the most refreshing-sounding word in the English language? We certainly think so.

This peppery leaf grows on top of streams, and is best eaten fresh, young, raw, and in springtime. Its health benefits are numerous – it’s got a reputation for defending against lung cancer and is a rich source of vitamin A, vitamin C, the B-vitamins, and minerals like calcium, copper, potassium, magnesium, manganese and phosphorus.

Cook ‘em up: This simple, flavorful watercress salad from Rachel Ray gets a jolt from fresh herbs and lime.

Photo attribute: guardian.co.uk