Feeling hungry? Yeah, me too. But often times, that gurgle in your belly isn’t really your body saying it wants food – you’re probably just thirsty. Not consuming enough water in your diet can throw your body way more out of whack then I ever imagined.

Dr. Howard Flaks, a bariatric (obesity) specialist says, “By not drinking enough water, many people incur excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness and water retention.”

Who knew, right!?

How much water should you drink, and why?

Most people know the old standard of 8 – 8 ounces of water a day. But this old math has fallen by the way side. To figure out how much water you should be drinking now, you should divide your weight by half, and that will be the amount of ounces you should consume.

For example, someone who is 180 pounds should be drinking 90 ounces a day. That’s 11.25 glasses of water! This new way of looking at water has proven especially helpful for making sure my little loves are consuming as much fluids as their smaller bodies require.

In addition to getting more water, we should get more exercise to make the “hunger” pains go away

It’s important to also be aware of your activity level and your environment when it comes to your water consumption. Obviously, the more active you are, or the hotter it is – so bump yourself up by a glass or two. A good gauge to see if your input is meeting your body’s requirement: check your output. Your urine should be clear, or a really pale yellow. If your urine is dark, it’s time to grab a glass of H2O.

Not consuming enough water can lead to dehydration, which is serious business. Dehydration can cause nausea, dizziness, fatigue, headaches, heat illnesses and lead to heat strokes. But more importantly, every biological system in our body is dependent upon water.

It’s what keeps our ears, nose and throat moist. It even keeps our lungs moist! It carries the nutrients to our cells and it flushes toxins out of our organs. The next time you see someone with radiant skin, ask them how much water they drink. I bet they probably have some water within arm’s reach.

Think “free”

Freeing your body of toxins isn’t where the genuineness behind this liquid ends. You know what else is brilliant about water? It’s practically free. Go turn on your kitchen faucet. Now, I know you have to pay your monthly water bill, but how does that stack up to your monthly beverage bill of soda, sports drinks, and juice?

Most places, like your work, office or doctor’s offices, will have a water cooler available to you, so carry your cup and fill up at no cost! While eating out, my entire family orders water and it saves us nearly $10 on our bill.

And with thinking free, the thing that I love most about water….it’s CALORIE FREE! I can drink as much as I want all day long, and not only do I not blow my diet – but I’m also doing my body good! Bottoms up!

Do you have any tips for how to keep yourself reminded throughout the day to drink more water?

The sweet teenage girl that babysits my kiddos once asked me to help her lose some weight and learn healthy eating habits. To get an idea of what her diet currently looks like, I asked her for a breakdown of what she typically eats. When she told me she has a couple sodas and glasses of juice every day, I looked at her sweetly and said to myself, Oh honey, no, no and no! 

The USDA (U.S. Department of Agriculture) warns that many of the foods and beverages that Americans consume contain empty calories. Empty calories are solid fats and sugars that offer us few to no nutrients, but jack up the calorie content of the product that they are in.

What is the difference between empty calorie foods and foods that contain empty calories?

I explained to my babysitter that fruit drinks and sodas are considered an empty calorie food. These beverages, along with other products like sports drinks, energy drinks, baked goods and candy, offer nearly no nutritional benefits at all. They aren’t doing your body one bit of good. An average soda can contain 300 calories in its small 12 fluid ounces. My entire LUNCH is usually 300 calories. Would you rather drink a soda, or eat a whole satisfying meal?

Some foods naturally contain sugar and solid fats, but shouldn’t be totally eliminated from your diet. For example, whole milk contains solid fats. For young tots (2 and under) this solid fat is vital to their growth and brain development, but as an adult you are better off switching to the low-fat or fat-free version.

Going along with dairy theme, cheese is another food that contains empty calories with the solid fat. By simply switching to their lighter versions, you can save tons of calories and fat, all while reaping the health benefits of protein and nutrients.

Look for solid fat and high calorie alternatives

I know that sometimes on the run (or at the movies!) nothing satisfies like a chocolate bar and a cold soda. So read labels and find your way around the empty calories. There are some great protein bars available that are low carb, low sugar, nutritionally packed and delish!

The chocolate yumminess satisfies my sweet tooth, and I 100% feel like I’m cheating and indulging. For your beverage, there so many different varieties of sugar-free sodas that you don’t even have to do the “diet” version (Pepsi products Max or Zero, for example).

If you enjoy apple juice, don’t purchase the sugar-infused, store-bottled version. Instead, grab some apples and juice it up yourself at home.

By simply switching to “no sugar added” packaged food, you can save yourself tons of bogus calories. Many companies have perfected their no sugar added products, like syrup and spreadable jam, so you can’t hardly tell the difference between them and their empty calorie counterparts!

Eating healthy is not something that comes easy or naturally to me. In fact, it wasn’t even something that I was truly taught growing up. And if we’re getting really honest, most of us aren’t forced to look in the mirror and understand it until the “Freshman 15” hit us after high school (boy, do I miss my old metabolism!)
I know we had covered the food pyramid in school, but I couldn’t really tell you what fits where, and what the serving amounts were. Once I was responsible for my own nutrition, I had to learn tricks of the trade that worked best for me.

In order to keep myself on my healthiest dietary track, I simply filled half my plate with fruits and vegetables. Imagine my surprise and delight when the USDA (U.S. Department of Agriculture) got rid of the ol’ pyramid, and replaced it with an easy to understand food plate that followed my same tried and true guideline!

The point of the USDA plate diagram is to give us a better visualization of what meal portion sizes are to look like in healthy living. The plate is broken up into 4 sections, with a cup of dairy off to the side. Each half of the plate has a split of about 60/40. On one side, the 60/40 split is between your protein (40%) and your grains (60%). The other side is your fruit (40%) and your veggies (60%).

Why are fruits and veggies so important?

There are many brilliant aspects to fruits and vegetables. Our bodies require a daily supply of vitamins and minerals, and these plants are the perfect source. Plus, fruits and veggies contain disease-fighting phytochemicals, which is something that you typically can’t replace by simply popping a daily multi-vitamin pill.

Thanks to all these special ingredients, a diet of fruits and veggies can reduce your risk of heart disease, type II diabetes, high blood pressure, and certain cancers.

Keeping all this in mind though, I have to admit that my own personal favorite thing about vegetables and fruit is that they are low in calories, but high in fiber. So you can eat a ton without blowing your diet, and the fiber keeps you feeling fuller, longer (plus, fiber is necessary to clean your insides out).

What does my half a plate look like?

Don’t deprive yourself, and keep it simple. My family still indulges in pizza night! But we juice up our daughters favorite strawberry smoothie, and we start our meal with a salad. By the time we get to the pizza, we only want a slice or two, and my family of four can easily share a large pizza.

At breakfast time, you can mix all kinds of fabulous veggies, like tomatoes, spinach, bell peppers, green onions, into egg whites for a fabulous omelet. You can also try stirring sliced fruit, like banana, berries or peaches into your yogurt.

Sliced fruit is also a favorite dessert of mine, topped with a dollop of lite or fat free whipped topping. Make lunch fun by mixing a fruit, veggie and protein all together, like ants on a log (celery, smeared with peanut butter, topped with raisins). Or for a fun and allergy free alternative, try Nutella!

How do you incorporate fruits and veggies into your everyday meals?

Tell us in the comments below!

There’s a saying - “New Year, New You” - that I don’t really like that saying very much…what I prefer is “New Year, Improved You!” Although it doesn’t have the same ring to it, I think it’s much better for morale.

This time of year most people are ready to re-invigorate themselves with a mind/body detox in an effort to set a path for a successful year. January and February are perfect for this type of thing – it’s cold and people are broke, which caters perfectly to staying in and refocusing on goals. A primary goal of many is to boost energy and renew a sense of self that will hopefully carry through the whole year.

With that said, many stumble out of the gates and struggle, because, yes, it’s hard; but it also requires a plan.

• Set Goals - Challenge yourself to write down what this detox means you and what you hope to achieve. It helps to have a reference to keep you on track when enthusiasm flags.
• Prepare the People Around You - Family, friends, roommates and coworkers that you normally associate with must know how important this cleanse is to you, so they can properly support you!
• Partner Up – Even the most motivated among us can get derailed without positive reinforcement; doing a cleanse with a partner means that you have a partner in crime. It also helps to have someone who you are accountable to.
• Drink Plenty of Water – The importance of water cannot be overstated – it helps keep us full and satisfied, and helps us flush out our systems, helping us stay hydrated. Aim for at least eight 8 oz glasses of water a day.
• Space Out Meals - Eating every 3 to 5 hours rather than nonstop nibbling helps with not only stabilizing our metabolism, but also helps to identify hunger (meaning you’ll learn when you’re hungry, thirsty or just bored).
• Keep a Journal -Recording what, when and where we eat, as well as how you feel before, during and after each meal, helps to raise awareness and transform relationships with food. A good tip is to start your journal one week before you actually begin your cleanse, that way you have a clearer understanding of your eating habits from the start.
• Stick To Your Guns - Regardless of whether you do it with a partner or solo, when you fall off the wagon – get back on! The key is to stick to your guns. If you have a plan to detoxify, then pull through- you can do it! Even the best of us fall off the wagon sometimes. But the biggest failure we can make is to abandon our plans.

Honey, the stuff of legend and health-full-ness is the natural product of the labor of the honey bee. A great alternative to cane sugar, honey is nature’s own energy booster, immunity builder, and natural remedy.

Honey production is one of the ever-fascinating stories that unfolds in nature. Bees feast on the nectar from flowers. The nectar mixes with the enzymes in the bees’ saliva, and it’s this process that turns nectar into honey. The bees then take the honey back to the hive for storage and future feasting (for other honey bees, humans and enterprising bears, too).

Nutritional Benefits of Honey

Immuno Booster

Honey has both antioxidant and anti-bacterial properties that can keep the flora and fauna in your digestive tract humming along healthfully.

Morning Buzz: Mix 1 Tbs honey with juice from half a lemon in a cup of warm water and drink it down before breakfast. The morning buzz will have you full of vim and vigor throughout your day.

Improve Athletic Performance

A recent study concluded that the consumption of honey after an intense workout can help you maintain optimal blood sugar levels afterwards, and assist in muscle recovery and carbohydrate restoration.

The study included 39 male and female weight-trained athletes, of whom half consuming sugar after the workout while the rest consumed honey. Researchers also found those who ate honey post-workout were more prepared to workout again just as hard the next day. Honey, it seems, has a tonic effect on athletic endeavors.

Wound Healing

The wound healing properties of honey are not only legendary, but are also factual and reproducible. Honey has been used to treat ulcers, burns, and other wounds for eons.

A study in India measured the effects of honey vs. silver sulfadiazine (the conventional treatment) on 104 first-degree burn patients. After one week, 93% of silver sulfa-treated burns had become infected; compare that to 91% of honey-treated burns that were infection free. Additionally, the honey treated burns healed more rapidly.

Honey’s wound healing ability is attributed to honey’s chemical compound of glucose, fructose and antioxidant and flavonoid enzymes.

Antioxidant Health

Eating 1 to 4 tablespoons of honey a day “raises blood levels of protective antioxidant compounds in humans,” per a University of California study. Antioxidants, of course, help reduce the free radicals (cell destroyers) that ramble around in our bodies with the intent of mayhem.

High Cholesterol and Type 2 Diabetes

In a study comparing sugar, artificial sweeteners, and honey on patients with high cholesterol, honey came out the winner. Regular consumption of honey decreased total cholesterol levels by 8% and LDL by 11%.

The same study was done with patients who have type 2 diabetes. Natural honey causes a significantly lower rise in blood sugar than either cane sugar or artificial sweeteners.

Honey Lore

The practice of beekeeping or apiculture has been around since at least 700 BC.

Honey is been used as both food and medicinally throughout history. It has also been deemed a sacred food due to its divine sweetness.

As a sacred food, honey was given to the Gods in worship. And it was also used in Egypt to assist in the embalming process.

Olympic athletes of ancient cultures were required to eat honey (and figs) as a part of their diet to enhance their performance.

Honey Selection

Choosing the best honey for you is mostly a matter of taste, but can also be a matter of style and selection of process.

Honey Styles:

• Honey Comb: pulled directly from the hive, with the honey still in the beeswax comb.
• Liquid Honey:  removal of the honey from the beeswax comb through the means of a honey extractor and the use of centrifugal force.
• Chunk Honey: a combination of honeycomb and liquid honey.
• Creamed Honey: a blend of granulated honey and liquid honey. The combination is cooled until it becomes firm.

Honey Bee and Comb

Honey Colors and Flavors

If the bee colony has abundant access to one kind of flower, then they will typically produce a honey that is ‘flavored’ with that essence. If no one flower predominates, then bees will produce a honey that is blended. Sometimes, honeys from multiple hives are blended by apiaries to create a specific flavor.  There are over 300 types of honey available in the United States.

The color of honey also ranges upon the flower source, from colorless to dark brown; it simply depends on where the bees had buzzed. Typically, darker colored honey has a strong and distinctive flavor which lessens as the honey color lightens.

Some of the most widely produced and popular flavors include: alfalfa, buckwheat, clover, fireweed, orange blossom, sage, tupelo, and wildflower.

Processing

Honey that comes to your local grocer has often been processed to be in alignment with the FDA regulations (though these days, raw honey is now often more available, especially at your local apiary or famer’s market).

• Pasteurized honey has been clarified or filtered.
• Raw honey has not been pasteurized, clarified, or filtered.

Sources

http://www.benefits-of-honey.com/health-benefits-of-honey.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=96

http://www.honeyo.com/types.shtml

Stevia Lore

Stevia is a plant native to South America. It grows naturally in South America and is now found as far north as the Southwest region of North America.

The stevia plant is a small perennial shrub that is related to the sunflower. Its scientific name is Eupatorium Rebaudianum, but is more colloquially known as sweetleaf, honeyleaf, and sugarleaf.

The leaves were used for centuries as a sweetener and health aide. In the 1930s, two French scientists isolated the ‘sweetness’ glycosides in the Stevia plant, naming them stevioside and rebaudioside. This research made way for the stevia options now available from concentrate, extracts, tea bags, and packets.

Nutritional and Health Benefits

Stevia has a lot of nutrition going for it while being calorie free.  Stevia contains calcium, protein, phosphorous, sodium, magnesium, zinc, Vitamin A, and Vitamin C.

Stevia is 2-3 times sweeter than cane sugar, so even if it wasn’t calorie free, it would still offer a benefit of using less sweetener per smoothie or cup of tea.

Healthy Hair

Stevia concentrate, used as a direct additive to your shampoo, has been known to relieve dandruff, dry scalp, and dull, dry, and brittle hair. Simply add 3-4 drops of the concentrate to your shampoo. Or condition your hair with stevia tea, letting it sit for 5 minutes.

Hypertension, Diabetes, and Cardiovascular Disease

The World Health Organization evaluated Stevia in 2006. Their findings indicated that Stevia had a positive effect on people with hypertension by lowering blood pressure and those with Type-2 diabetes by stabilizing blood sugar.

Stevia has no glycemic value making it a useful alternative sweetener for those with high blood pressure, cardiovascular disease, and diabetes.

Stevia promotes pancreatic health and inhibits the growth of candidiasis (yeast), which is a symptomatic of diabetes.

Weight Loss 

Stevia Powder

Due to Stevia’s ‘no-calorie’ claim to fame, and obvious health benefits, it is the perfect sweetener for dieters. Stevia has been shown to curb cravings for oily or fatty foods and to generally curb hunger. Stevia’s ability to control blood sugar levels assists in maintaining a healthy weight.

Stevia also has a tonic effect by boosting energy levels without the fast and hard crash of cane sugar.

For weight-loss endeavors drink a tea made with Stevia leaves, teas bags, or extract:

Heat one cup of water (do not boil) and steep a stevia tea bag or 1 tsp of leaves or 3-4 drops of extract for 5-7 minutes. Drink 2-3 times a day, preferably 15 minutes before a meal.

Tooth and Mouth Health

Stevia has antibacterial properties that promote a health mouth and teeth. It inhibits gingivitis, cavities, tooth decay, and mouth sores. Stevia inhibits the growth of bacteria that causes these health issues according to the Department of Pediatric Dentistry at the University of Illinois.

To promote overall health of your mouth and teeth, rinse with a Stevia mouthwash. To make the mouthwash, add 3 drops of Stevia extract into a ½ cup of lukewarm water. Use daily.

Indigestion and Heartburn

Drink a stevia tea after any meal to relive gas and indigestion and to ease digestion. This use of a stevia tea after meals is a time honored tradition in Brazil, Bolivia, and Paraguay.

Bone Health

Stevia can assist in the increased metabolism of calcium and improve bone density. This is great news from osteoporosis sufferers. To use stevia to promote bone health the suggested remedy is:

Mix ½ teaspoon alfalfa, vitamin d powder, and stevia in a hot cup of water, allowing it to steep for 5-7 minutes. Drink twice a day.

Eating or Cooking with Stevia

Steve is a delightfully sweet, no-calorie way to enhance a juice or smoothie per your preference.

Cooking with Stevia can, at first, add an interesting challenge. While Stevia doesn’t degrade under heat, it also doesn’t caramelize. Because of Stevia’s intense sweetness, baking with it means you need to add bulk to the recipe that cane sugar used to provide. Add yogurt, a nutmeal, crushed fruit or some other filler that makes sense.

Sources

• http://www.homeremediesweb.com/stevia-health-benefits.php
• http://healthynutrition.me/?p=264

The health conscious crowd is typically against cane sugar, as its nutritive properties are far outweighed by its glycemic* and caloric load. Mainstream synthetic sweeteners, such as Splenda® and Sweet N Low® are also given the boot, because of the immense amount of processing they undergo.

So where do we turn for sweeteners that are good for us? There are natural alternatives that offer the real taste of “sweet” and some real health benefits. From Agave Nectar to Stevia to Honey, in this 3-part series, The Skinny on Sweeteners, we’ll help you make your personal choice in keeping in sweet.

Glycemic Index and Load

Glycemic Load is the measurement of the impact that a food has on our blood sugar. Foods that have carbohydrates that turn quickly into sugar (such as cane sugar) in turn triggers the release of insulin and increasing our blood sugar. Foods with a low glycemic load or index have carbohydrates that are complex (i.e., not easily turned into sugar). Usually these foods have good fiber content or have a complexity to them that makes it not as easily convertible.

From a health perspective, consistently high blood sugar levels are linked to ailments such as type II diabetes, insulin resistance, high blood pressure, obesity, and more.

To find out what the glycemic load is of any given food, multiply its glycemic index by the number of non-fiber carbohydrates in a single serving, then divide the result by 100. The following is a guide to a food’s glycemic load:

• 20 or more = high glycemic load
• 10 to 19 = medium glycemic load
• less than 10 = low glycemic load

Agave Nectar – a brief history 

The Agave Plant

Agave Nectar has a distinguished history in the native Americas. Native peoples have used this sweetener throughout history as both a tasty treat and as a medicine.

The Aztecs were known to mix agave nectar and salt to dress wounds and to treat skin infections. Agave nectar is indeed a proven remedial, as it works against pyogenic (pus producing) bacteria. The addition of salt boosts its anti-microbial essence. Agave nectar was also used as a treatment for intestinal bacteria.

Agave Nectar – nutritional benefits

Low Glycemic Load: A serving of Agave Nectar (2 Tbs) has 32 carbohydrates. With a glycemic index of 30, the glycemic load is a mere 9.6 (32 x 30 / 100).

This low glycemic value means that agave nectar offers sweetness without the cost of raising your blood sugar. Agave Nectar is a fantastic alternative sweetener for diabetics or anyone else who may be watching their blood sugar levels. Agave nectar is naturally sweetened by a compound called inulin, which is more complex than regular sugar.

Sweetness: Agave Nectar is about 1.5 times sweeter than regular sugar. As a result, less agave nectar is needed to sweeten the same. As far as calories are concerned, agave nectar and sugar boast about the same numbers, but with the reduction of the amount needed to sweeten, calorie counters should save a few using agave nectar.

Minerals: Agave Nectar has small amounts of calcium, potassium, iron, and magnesium. Unlike sugar, which has no nutrients, Agave Nectar is a sweetener that adds some oompf to your daily values. These minerals support bone density, blood cells, and overall health.

Organic: The agave plant is a natural food straight from the desert. Many agave nectar brands will carry the organic label. Choose organic when you can for better taste and better bio-availability.

Raw: Agave nectar is comes in a raw version as well. This makes it a delightful addition to raw desserts and smoothies. The health benefits of agave are available across the board whether you choose a raw version or not.

Proponents of agave nectar tout the health-promoting qualities of this sweetener. From immune support to blood building support to a method of weight loss, agave nectar is a viable alternative sweetener for the health conscious person.

Agave Nectar, Almonds and Banana Smoothie 

Agave Nector

• 1 ripe banana, frozen (peeled, chopped)
• 1 cup unsweetened almond milk
• 1 Tbs almond butter
• 1 Tbs agave nectar
• 1 tsp unsweetened cocoa powder

Mix everything up in a blender and enjoy!

Sources:

• http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-madhava-agave-nectar.html
• http://www.allaboutagave.com/health-benefits-of-agave-nectar.php

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!

Start your morning with a “one a day” juice concoction sure to get your cells a-humming. Filled with uber-nutritious greens, both of these juices offer a yummy way to feel clean and think clear all day.

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.

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