Wheatgrass juice has the most nutritionally dense form of chlorophyll.  At 70% living greens, wheatgrass qualifies as a super food. Click here for more on the nutritional benefits of Wheatgrass juice.

When you’re finished with this page, click here to read about the power of one shot of wheatgrass juice.

Wheatgrass has a distinctive taste. Some acquire it and some still cringe at the thought. The beauty of this versatile juice is how it can be added to juices and smoothies to make it more palatable. Wheatgrass juice will not destroy the taste of the blend or juice, but add to it.

Great Green Grass

• 3-5 stalks of celery
• 2 cucumbers
• A handful of spinach leaves
• A handful of parsley
• 1 shot of wheatgrass juice
• water for blend

Juice all of the vegetables and herbs. Add the wheatgrass juice and water to taste.  Drink it as an alternative to your usual green drink.

Apple-Lemon-Grass

• 3 organic apples (medium)
• 1 lemon, peeled
• 1 shot of wheatgrass juice
• water to taste

Juice the apples and lemon.  Add in the shot of wheatgrass juice.  Add water to adjust the taste as desired. A fantastic afternoon pick-me-up.

Carrot Grass

• 3-5 carrots
• 1 shot of wheatgrass juice
• Water to taste

Juice carrots.  Add a shot of wheatgrass juice.  Use water to adjust the taste as desired. Get your beta-carotene shot here.

Smoothie Citrus Grass

• 2 oranges, peeled
• 1 frozen banana, peeled
• 1 lime, peeled
• 1 shot of wheatgrass juice
• 6-10 ice cubes

Juice oranges and lime. Place all ingredients into blender and give it a whir. Add water to dilute as necessary or to adjust taste.  A great way to start your morning!

Cleansing Grass

• 3-5 carrots
• ½  beet
• 2 -4 celery sticks
• 1 lemon
• 1-2 shots of wheatgrass juice
• Handful of parsley and/or mint

First thing in the morning! Juice all ingredients and drink immediately.  The cleansing grass recipe is strong and serves two.  Adjust portions as necessary. A great way to begin your cleanse.

Add a shot of wheatgrass juice to any juice or smoothie to enhance the natural benefits of juicing and blending.  Filled with vitamins and minerals, wheatgrass juice is a power pack to your day.

Freeze Your Fruit: Bananas do better in a smoothie when they are frozen. Once ripened, throw those bananas in the freezer. To use them in your smoothies, just peel and chop them first. You can freeze any fresh fruit for a tasty smoothie treat later.

Order of Ingredients: Start with your liquids and then add in order:  frozen fruit, powders/tinctures/add-ins, ice, and then the fresh fruit. The ingredients blend better when ordered this way.

Less Liquid: even though beginning with liquids keeps the blender from getting clogged, keep the liquids you add to your smoothie to a minimal. Put enough in to keep the blending smooth, but not too much that your smoothie is soupy. Add more liquid at the end if the smoothie is too thick.

No Sugar Added: Fresh fruit and juices have natural sugars in them. Add the following for oversweet smoothies: pear, grape, apple, or pomegranate juice.  Or toss in a banana.  If you really have a sweet tooth, add agave or honey.

Some Healthy Smoothie Add-Ins:

• Wheatgrass Juice: power-packed with nutrients, wheatgrass juice adds energy and a vibrancy to any smoothie. Use juice from fresh, frozen, or freeze-dried wheatgrass.
• Supplements: add liquid and powdered health supplements that you’re taking. It is a fun way to get the extra benefits you need without having to choke down the inevitably bitter or sour tasting supplement. For example, I routinely add greens, iodine, and a sulfur supplement.
• Probiotic Power: add in soy, goat milk, or cow’s milk plain yogurt for tang and probiotic goodness. Remember to use plain yogurt in your smoothies, as many flavored yogurts will add a ‘fake’ fruit flavor you don’t need. If yogurt isn’t to your taste, add in a powdered probiotic to enhance digestion.
• Protein Powders: if you’re taking a protein powder anyway, add it to your smoothie to ease the consumption.
• Bee Bounty: Add in some royal jelly or honey for a sweet twist!

Soy Milk / Citrus Fruit = Yuck: Soymilk doesn’t typically mix well with citrus. With soymilk, use berries, bananas, and sweet fruits.

Fresh Juice: If using juice in your smoothie, fresh-squeezed is better for both nutritional value and taste.

Add Pizazz: by blending a smoothie with Kombucha. Add fruit that enhances the flavor of your kombucha and don’t forget to add plenty of ice. Kombucha smoothies separate quickly, so drink it up as soon as it’s blended.

Go Organic: Organic fruit is the way to go since consuming smoothies is typically about flavor and health. Fruit are some of the most susceptible crops to pesticides and farming chemicals. Organic fruits have more flavor anyway.

Keep it Interesting: Play around with smoothie combinations and blend away the boredom. Try lemon-strawberry, banana-mango, ginger-lemon, tangerine-banana, grape-watermelon, and more. Combinations are endless—so experiment!

Smoothies add positive health benefits by providing vitamins and minerals and dietary fiber in a tasty treat. It’s a great way to start your day or give you an afternoon pick-me-up.  For maximum benefit, drink your smoothie right away. Of course, if you have some left over, just put it in the freezer for later or share it with me.

What are some of your favorite smoothie-tips? Let us know in a comment!

Banana Date Smoothie

• ¼ cup soaked almonds  (soaked overnight)
• 1 frozen banana
• 4 dates (soaked)

Soak ¼ cup of raw almonds in water overnight.  Skin the almonds by simply popping them out of their skins.  Split the dates, remove the pits, and soak for at least an hour.  Peel the frozen banana.  Throw out the water (or use it on your compost or garden).

Cover almonds with filtered/purified water in a blender and blend until smooth.  Looking for some of our top-selling blenders at decent prices? Check out the link! Now, continue: add banana and dates and blend.

Click here for the nutritional benefits and other recipes for bananas.

Click here for the health benefits of almonds and almond milk.

Digestive Benefits of Date

The versatile date

The date is an action-packed fruit when it comes to nutrition, and it’s a beneficial addition to any diet. Dates are considered the royalty of sweets for their ability to balance the body’s energy and blood sugar levels.  They are high in fiber and enhance the functioning of the entire digestive system.  Basic digestive benefits of the date include:

• A Natural Laxative: if you’re suffering from constipation, then dates are sweetest way to bust a smooth move.  Soak the dates for 12 hours in water, then consume the soaked dates first thing in the morning. The dietary fiber of dates adds plenty of other health benefits alone.
• Intestinal Disorders: that discomfort can be alleviated through continuous intake of dates over time. The content of ‘nicotinic’ in dates helps keep in check pathological organisms in the digestive tract and promote the rise of friendly bacteria.
• Prevents Diarrhea: the potassium levels in dates helps maintain the water balance in the digestive tract.

Other Nutritional Benefits of Date

• Tannins: dates contain tannins. Tannins have anti-infective, anti-inflammatory and anti-hemorrhagic properties.
• Vitamin A: dates have Vitamin A, which is an antioxidant and essential for vision. They say eating a date a day will help with overall vision and help prevent macular degeneration.
• Antioxidants: they also have some antioxidant flavonoids – lutein, and zeaxanthin, and beta-carotene – which protect the body from oxygen free radicals. Dates protect against cancers that attack the colon, prostate, breast, endometrials, lungs, and pancreas.
• Minerals: dates are rich in calcium (good for the bones and teeth), manganese (vital for energy production), copper (for red blood cell production), and magnesium (for bone growth).
• Iron: dates are a fantastic source of iron, contributing about 11% of the recommended daily value.  Like copper, iron is an essential ingredient for the production of red blood cells.
• Vitamin B: dates are rich in the B-complex group of vitamins.  The dates B-vitamin wealth helps the body metabolize carbohydrates, proteins, and fats.

Selection and Storage of Date

Choose dates are that are organic and well-processed and packed.  The sticky surface of dates can pick up a lot of impurities, so care should be taken in the selection.  Wash the dates thoroughly before consuming or using in recipes.  Store dates in an air-tight container in a cool, dry place.

Green Smoothie Goodness

This bright green smoothie is a pleasant pick-me up.  Use after your morning workout or in replacement of afternoon caffeine.

Yum! Green Smoothie

• 1/2 or 1 banana (fresh or frozen)
• ¼ – ½ cup of pineapple (fresh or frozen). Here are some nutritional benefits of pineapple
• 3-5 strawberries (fresh or frozen)
• ¼ tsp (or one serving) of dehydrated wheatgrass juice or 1 oz fresh wheatgrass juice.  Here are some nutritional benefits of wheatgrass juice
• 21 drops of Chlor-Oxygen¹
• Optional: 1 teaspoon of Almond Butter
• Optional:  1 tablespoon of Chia Seeds.  Here are some nutritional benefits of chia seeds
• Mix with purified water  (add purified ice if using fresh fruit  rather than frozen)

¹Chlor-Oxygen is a concentrated chlorophyll supplement. Click here for information on Chlor-Oxygen.  Any concentrated chlorophyll supplement can be used.

Banana Health Benefits

Fantastic Fiber:  the great thing about smoothies is that all the fiber is retained in the drink.  One medium-sized banana offers 16% of the daily value of dietary fiber.  Fiber  rich diets are great for overall health and lowers the risk of type 2 diabetes.

Marvelous Muscles:  Bananas have a high concentration of potassium (10% of our daily value) which keeps the heart and nervous system operating at peak performance. Potassium is a salt that is essential for muscle health. The contraction action of our muscles is regulated by potassium.  From our heart to our glutes to our deltoids to our digestive tract, the muscle contraction is part of potassium’s purview.  If you’re an athlete, a banana (or two) a day keeps muscle cramps away.

Cool Calcium:  the banana helps kidney and bone health, because the potassium suppresses calcium excretion through urine.  The potassium also helps reduce the risk of kidney stones.  Due to potassium’s ability to reduce calcium excretion, banana consumption is a great way to combat osteoporosis (the loss of bone density).

Trippy Tryptophan:  Bananas are a mild source of Tryptophan, an amino acid that acts as a stress-reliever.  Tryptophan is essential to the production of serotonin, which calms the brain and induces a more positive mood and mindset.  Tryptophan also acts as a mild sedative.  Eat a banana if you need to calm down after a work-out or need a nap.

Bodacious Blood: Bananas have a high concentration of Vitamin B6 at 20% of the daily value.  Vitamin B6 helps the body to produce hemoglobin which is an essential part of our blood.  Vitamin B6 also helps in the production of anti-bodies and our immune response.  This vitamin is well-rounded as it also converts carbohydrates to glucose to maintain healthy blood sugar level.  While bananas are higher on the glycemic index than say, an apple, the Vitamin B6 in the fruit acts as a balance for our blood sugar.

Oh, and last, but not least:

Centered C:  A medium sized banana contains 16% of the recommended daily value of Vitamin C.  Vitamin C is an essential element in good health and immune response.  Vitamin C is one of the most recommended supplements for the body and is a proven part of optimum health.

The Gaia Green Smoothie is optimized to re-energize and invigorate your mind and body so you can sail through your day.

Flushing the liver seasonally is great for overall health.  The liver is one of the hardest working organs in our body.  It helps maintain and support bodily functions.  It handles all sorts of toxins assisting our body’s natural cleansing mechanism.  And if something else stops functioning, the liver is known to step to the fore and fill in.

The Liver Flush Smoothie

• ¼ tsp whole cloves
• 3-5 sprigs of parsley
• 2 oranges or tangerines, peeled
• ½ lemon, peeled
• ¼ cup filtered water
• 1 pinch of cayenne pepper
• 1 clove of garlic, peeled.
• ½ grapefruit, peeled
• 1-2 inches of fresh ginger, peeled
• 2 Tbs. extra virgin olive oil

Start with the water and then add ingredients one at a time to optimize the blend.  Add the oil last.  If the smoothie is too thick, add more water.  Drink first thing in the morning.  If you are sensitive to oranges, use 2 grapefruits.  Do the liver flush for three days once a season.  For optimum results, surround your liver flush days with an all vegetarian and whole grain (such as quinoa) diet to facilitate cleansing.  One of the most important ingredients in the liver flush is the parsley:

The Power of Parsley

Parsley is a well-loved herb.  Native to the Mediterranean, parsley has been well cultivated throughout the world.  Parsley is easy to grow and once established in your garden will return year after year.

Parsley is more than a pretty garnish.  Parsley has a huge presence among other herbs in term of nutrition and health. Parsley adds positive nutritional impact when used in small amounts. Parsley is a blood builder and a kidney cleanser.  Parsley eliminates toxins from the body, and therefore it’s the perfect addition to a liver cleanse.

More Reasons to Love Parsley:

Cancer Fighter: parsley has an organic compound called ‘myristicin’ that inhibits tumor formation and helps fight against oxidized molecules (i.e. it’s an antioxidant).  Myristicin can also neutralize carcinogens found in cigarette smoke.  Myristicin’s tumor fighting front is typically the lungs.

Antioxidant Power: parsley contains luteolin whose job it is to search out and destroy free radicals. Luteolin also helps the body metabolize carbohydrates. Parsley contains a nice quantity of Vitamin C and Vitamin A, both of which provide antioxidant support.

Anti-Inflammatory Action: the aforementioned luteolin and Vitamin C also helps to reduce inflammation. When regularly consumed, these two nutrients combat osteoarthritis and rheumatoid arthritis.

Immune Booster: Vitamin C and Vitamin A are immune boosters.  Vitamin C accelerates the body’s ability to repair itself.  Vitamin A fortifies mucous membranes, the lining of the eyes, and the respiratory tract.  Vitamin A also directly feeds our white blood cells, our frontline fighters against infection.

Heart Health: parsley has folate (vitamin B9) which converts the amino acid and homocysteine into harmless molecules. When homocysteine levels are too high, the blood vessels of the body become threatened.  Ward off heart disease with the regular inclusion of parsley in your diet.

Bone Building: Just a two tablespoons serving of parsley provides over 153% of the daily recommended value of Vitamin K.  Vitamin K helps to synthesis osteocalcin which builds our bones.  Vitamin K also prohibits the build-up of calcium deposits assisting us in the fight against atherosclerosis, stroke, and heart disease.  Finally, vitamin K assists in the creation of a healthy nervous system by providing support for the maintenance of the myelin sheath that covers our nerves.

Add parsley to any juice or smoothie recipe to enhance the nutrition.  Eat parsley daily as part of your healthcare regime.  Your body will thank you.

What do you use parsley for? Add a comment, become a friend!

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!

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!

Sure it can–but you have to make it that way!  So much to do, so little time.  Make breakfast, eat breakfast, get the kids off to school, get yourself off to work, make lunch, eat lunch, grocery shopping, make dinner, eat dinner, get everyone ready for bed.  Wake up and do it all over again the next day.  But wait…..what about Dr. appointments, laundry, paying the bills, getting your haircut?  Ok that last one I just can’t compromise on. I’m actually going to drive to VT from VA next week just to get my hair cut! 

Let’s start with your morning routine.  Are you jumping out of bed with the alarm or are you setting your alarm for fifteen minutes before you actually have to get up?  Try it.  During that fifteen minutes spend some time “waking up”.  Take some deep breaths from your toes through your head.  Get some extra oxygen in your body and your cells.  Stretch in bed or out of bed.  Don’t have time for a yoga or daily exercise routine?  Yes, you can do yoga in your pj’s.  Very simple to twist, stretch and just breathe before you even get out of bed.

Is breakfast every morning a chore instead of a great way to start the day?  Have you tried simply juicing or blending your morning meal?  Grab some fresh greens and some frozen fruit and you’ve got yourself a very healthy and filling breakfast AND lunch.  And you’ve just made more time in your day. This great green smoothie can be made and you. Here’s another idea.  I just started making a chocolate oatmeal milkshake for my morning/lunchtime meal.  I bought a bag of buckwheat flakes (the kind you’d use for oatmeal).  I also have some organic buckwheat seed.  The night before I soak in one bowl, 3-4 dates(the big ones).  In another bowl I soak about a quarter cup of the flakes, a small handful of the seed and 4-6 almonds.  In the morning, I am ready to blend up my concoction.  I add all of the above and some ground flax seed, cinnamon, a little more water (I use all the water from soaking), 4-6 ice cubes, some crushed sesame seeds and a teaspoon of raw cacao.  What a treat.  With my Vitamix, there is hardly any pulpand definitely very little clean up.  Got more people to feed in the family?  Just double up the recipe.  And making soy or nut milk has now, never been easier.  Fifteen minutes?  Really?  Of course you can add fruit to your drink or use these alternatives to dairy for a healthier alternative on your cereal or oatmeal in the morning.  I love it when I can do things the night before.  You can make your own yogurt and you will have breakfast, lunch or put this in your smoothie.

What are you going to do for lunch? Well, if you made a green or chocolate smoothie before you left for work, you’d have your meal already.  Other than that, something crunchy and colorful for lunch.  Veggies are everywhere and it’s almost summer veggie season!  Try dipping your veggies in yogurt or light salad dressing.  There are some great alternatives to your fast food lunch out there. 

And then there’s dinner.  Who has time?  I need to do the laundry.  I need to pick the kids up.  And I can’t go another day without vacuuming this house!  I know, I have the same problems, only for me it’s feeding the animals.  The other day I asked my housemates if they had any jeans they wanted to wash because I didn’t want to just wash my jeans in one small load.   Well….now they have countertop washing machines and dryers!  How many times has your washing machine spin cycle not worked?  And you (or one of your teenagers) really want those jeans….tonight!  But back to dinner…one word…crockpot.  Or rice cooker…maybe two words.  I must admit, I just used one of these for the first time a few weeks ago.  Really? Cooked rice that fast?  It must be a mistake.  But there it was.  Stir fry your veggies and the rice is done at the same time.  Love foods that can make it through the week and can be enjoyed at a variety of meals.  How about dehydrating ?  Fresh fruit wraps instead of the store bought version.  Nuts with your own seasoning.  You decide.  Fresh, easy and you have it to take to work for snacking.

Start taking advantage of your free time by MAKING more free time! 

Good luck!

The juicing craze! After all of the hype and strict regimens of the raw and juiced diet fads, the whole idea may leave a bad taste in your mouth. But you do not have to learn how to cover up the taste of juiced beets or start watching infomercials with Jack LaLanne revving up his “Juice Tiger.” There is an easy, and yes, tasty way to drink your vitamins and boost your intake of the good stuff.

For starters, you may be wondering why juiced foods are so fantastic to begin with. Simply put, it’s because they are living, unprocessed foods that enter your body in their purest form, with their vitamins and nutrients intact. When you drink a glass of fruit juice from the bottle, you are most likely getting additives and additional sugar to enhance the flavor and appeal. The problem here is that you could have downed a soda if you wanted empty calories, and all for a fraction of the nutrients you could have received if you stuck to au-natural. So great. Now you know you can toss your fruits and veggies into a blender and delicious, nutritious nectar will appear, solving all of your ache and pains, as well as restoring your body to age 21 perfection. Not quite. The concoction you get might taste a bit more like a punishment than a treat. But comparing the thick, amateur juice of a novice to the real deal is like comparing apples to oranges. In order to get into your body, it’s got to taste good. So how do we get from bravery to savory?

First of all, start with what you know. What fruits do you like? Bananas make a fantastic “base” fruit, and your body will thank you for the potassium, not to mention the gram of protein and three grams of fiber. Bananas also tend to help neutralize the tartness of some fruits, so it can be a nice place to start. Not bananas over bananas? No problem! After a few tries at the old blender, you’ll figure out which fruit combination you like best. But what about veggies? How do we make that taste good? Well, right off the bat you will want a fairly decent juicer. Introducing veggies into your juice regimen is going to require a bit more “juice” than a typical blender can pack. But even when you’re armed with the right equipment, certain vegetables need some help from that spoonful of something to help the medicine go down. Your sweeter fruits and vegetables (pineapple, carrots, etc.) can also be used as a moderator to help tone down the all too unpleasant overpowering vegetable taste. Tomato and celery with a pinch of lemon juice makes a great foundation juice, as most people tend to like this health conscious knock off of a Bloody Mary. From here you can add cucumber, spices, carrots, or even a bit of apple juice.

Ok. So you have read this blog, dusted off your juicer (or purchased one), made a resolution, and now you are standing in the produce aisle at Grocer’s Gala and have not a clue what to buy, or why you even wanted to try this in the first place. Before you resign and head over to aisle five to pick up a jug of V8, hear me out. Grab a piece of paper and quickly jot down some health issues that you have that you want to resolve. Next, log on to the internet and do a quick Google search to learn which vitamins serve as an anecdote to your problem. As an example, if you suffer from fatigue than you may be lacking vitamins B12 and B6. Mangos and Kiwi’s have each of these B’s, so get them on your list. Is the common cold a little too common for your comfort level? Well than I am sure you are aware that vitamin C is key. Stock up on your friends in the citrus family. Have you noticed that you are squinting at the menu at your local fast food joint? Than stop eating burgers and fries and pick up some carrots! Carrots are loaded with beta-carotene, which morphs into vitamin A, which gets an A+ when it comes to your eyes. Have allergies? Try Mandarin Tangerines. Upset stomach? Pick up some pectin and grab some grapefruit. You may have to search a bit, but some Noni juice added to your blend can act quite like serotonin on your brain, and some believe it can relieve headaches. Aloe and cabbage have been rumored to do the same, and as you experiment you will find what works best for you.

So you have the idea. Now you have your fruits and veggies at home and you are ready to juice! As you are playing scientist and experimenting, remember to balance your sweets with your not-so-sweets and see what you can get. If you do not mind wandering off the beaten path every now and again, start trying fun additions like cinnamon, maple syrup, parsnip, or other spices. Juicers note: The natural sugar in fruit will raise insulin levels, so keep this in mind when you head into juicing mode. Too much of the sweet stuff can upset your blood sugar levels, causing you to feel hungry too soon. No worries, though. Soon you will have your “recipes” down, just keep experimenting and tasting.

One final note. “Smoothies,” although not as healthful as the juices we discussed above, can be an excellent alternative to typical desserts laden with fat and excess sugar. Dessert smoothies can end up containing a lot of calories, but watching your portion size can be the perfect way to treat your sweet tooth without trying to trick your diet. One of my special blends uses chocolate soymilk as a base. I then add a banana and a few tablespoons of organic, vanilla yogurt. Divide in two glasses and you and the person lucky enough to be dining with you are in for a “milkshake” that won’t leave you with a twist of guilt.

So go forth and juice! Your mind and body will thank you.

The American Dietetic Association recommends 25 grams of fiber daily for women and 38 grams for men.  Most of us are only getting 15 grams of fiber a day.  The World Health Organization extimates cardiovascular disease causes approximately 17.5 million deaths per year world-wide.  A vegetarian or living food lifestyle will greatly lower your incidence of heart disease than it will for meat eaters.  Saturated animal fats raise cholesterol levels and clog arteries.  Eating a well balanced vegetarian diet will give your body the heart-healthy nutrients it needs.  Foods like fruit, veggies, and whole grains are easy and fun to prepare and eat. 

These six food compounds can significantly reduce the risk of heart disease: Soluble fiber, Potassium, Carotenoids, Omega-3 fatty acids, B vitamins and Flavonoids. 

Soluble fiber combines with water in your GI tract to absorb cholesterol and stop it from being distributed through your body.  It will also push it out of you.  We all know how great fiber is for elimination, right?  Sometimes called roughage, fiber is the indigestable portion of plant food.  Wikipedia says, “Soluble fiber, like all fiber, cannot be digested.  But is does change as it passes through the digestive tract, being transformed (fermented) by bacteria there.  Soluble fiber also absorbs water to become a gelatinous substance that passes through the body”.   What foods are fiber filled?  Whole grains like oats, barley, and pinto beans, potatoes, brussel sprouts and fruits like apples, plums and oranges are good sources of soluble fiber, whereas 100% bran cereal has more insoluble fiber.  Insoluble fiber will pass through the body unchanged.

Potassium is associated with lowering blood pressure levels.  It counters the effect of excess sodium and aids in transmitting nerve impulses and promotes normal muscle function.  Both effective for optimal heart and blood vessel health.  Foods like potatoes, bananas, dark leafy greens, pumpkin seed, avocado and almonds are high in potassium.  Potassium deficiency can lead to high blood pressure problems, hypertension, strokes, and heart irregularities.  Meat, poultry and fish are high in potassium, but it’s not healthy to eat an entirely carnivorous diet.  These foods will cause a rise in acid levels and deplete potassium levels.  Instead of supplements, try a slice of cantaloupe, a banana or strawberries. 

Omega-3 fatty acids are essential fatty acids that play a key role in heart health.  These are a class of polyunsaturated fats.  They cannot be manufactured by the body so must be obtained from food.  They contain molecules that will ward off blood clots that can trigger stroke and heart attacks.  Omega-3 fatty acids reduce inflammation and prevent risk factors associated with chronic diseases such as heart disease, cancer and arthritis.  You can find Omega-3 fatty acids in flaxseed, flaxseed oil, walnuts, soy, and baby dark leafy greens like watercress and arugula.

Low blood levels of B vitamins and folic acid have been found to increase the risk of atherosclerosis, which can lead to heart attacks and stroke.  Atherosclerosis is a condition in which fatty material collects along the walls of the arteries.  Some sources of B vitamins are fortified breakfast cereals, sunflower seeds, potatoes, broccoli and asparagus.

Flavonoids have antioxidative and anti-inflammatory properties that protect you against heart disease.  They keep the lining of the arteries flexible which will promote healthy blood flow and reduce clotting.  Catechin is a flavonoid compound found in tea and cocoa and it can reduce heart disease.  It’s found in dark chocolate, green tea, red wine, extra virgin olive oil and apples.  Soy flavonoids (isoflavones) can also reduce blood cholesterol and can help to prevent osteoporis. 

Carotenoids have fat solubility and antioxidant properties.  These plant chemicals are a big factor in fighting heart disease. and give fruits and veggies their yellow, red and orange colors, not to mention the green in plants.  There is evidence they interact with bad LDL cholesterol and prevent if from oxidizing and sticking to the artery walls.  Food sources of carotenoids are carrots, spinach, kale, collard greens, red peppers and tomatoes.  However, to maximize the availability of these carotenoids in your food, they should be eaten raw or lightly steamed.

And please….don’t forget your emotional heart.  Feeling emotionally healthy is just as important.  Get in touch with your physical and emotional body.  Yoga, meditation, chi gong…all great ways to start “feeling”.  Releasing all the “baggage” will detox your blood as well as your muscles. 

Breathe, breathe and breathe again.  Keep going……