Gearing Up :: Raw Food Challenge

As we prepare for our raw food challenge, if you're like me, the thought of even planning this challenge can be well, a challenge! But let's just agree to not make it complicated. It is only 10 days. If you can't do 10, go for 7... or 4 or 2. Don't be hard on yourself.

I am not a creative person so I most likely will do a lot of the same meals. My goal for you is to not get overwhelmed and then just give up.

I would encourage you to shoot for a lot of greens throughout your day. Realize that you may need to eat 2-3 bananas to get the equivalent calories of a normal snack. Four clementines and so on. Your salads for a meal need to BIG! At least double of what you would normally eat.

Here is a snippet of some raw eating ideas and pointers. More will come, don't worry. Questions email me here.

1. Buy in bulk. Raw foods are going to be lower in their caloric value than most cooked foods, so you will be eating a little more than normal. Plus the more you have sitting around, the more you won't be distracted and cheat... right?

2. Make sure you let your fruits ripen before eating. What you buy today may not be ready to eat just yet. So plan ahead.

3. I was bummed to find out that beans/legumes are not raw. So consider the following protein sources for this raw challenge. Most people need an average of 40-50 grams of protein a day. Foods that contain a good amount of protein are going to be found in green leafy vegetables, sprouts, nuts (make sure you are careful to watch your fat intake though!) and seeds like sunflower, chia, hemp and flax. These all are great sprinkled on salads or in your smoothies.

4. Learn to love bananas :) Bananas are cheap, convenient and filling. This will be my go-to snack.

5. So here is a little break down of what our day could look like.

• wake up and have a warm cup of lemon water or herbal tea
• for breakfast have a large bowl of a variety of fruits
• mid morning, eat a few bananas or apples with a serving of nut butter
• a green smoothie with hemp, chia or flax seeds might be good or a cool/warm soup
• mid afternoon, clementines or carrot sticks and guacamole
• dinner, a huge green salad... your choice of green -- romaine, kale, spinach, arugula 
• bedtime snack... berries

So you think we can do it? Yes, we can!

Here are some great links to help you get some meal ideas brewing!

Make your own sprouts here. So easy and fun to do! And I use cheese cloth because I don't have the screen lid. Still works just perfect. They are so good for you!

Raw hummus

Chocolate soft-serve ice cream

Raw lasagna rolls

Creamy apple-anise soup

Raw salted caramel dip

Raw coconut-ginger pudding

Raw spaghetti with marinara sauce

Raw kale salad

Here are some Rawmazing recipes!

Creamy coconut salad dressing

The best juice ever

10 Day Raw Food Challenge

I am embarking on a new venture. A raw food venture. This is something I have been wanting to do for a long time. I've been curious in wanting to see how it really affects my mind and body.

I'd love to have companions on this venture. Come on, you can anything for 10 days! I will be here for you every step of the way.

To be clear, I am a complete novice in the area of eating a complete raw diet over any span of time. I have done a green smoothie challenge, but that was having a green smoothie just once a day... that's quite easy if you ask me. But this is 10 days... of every meal.. raw.


So first, let's answer some questions.

1. Why a raw food challenge? In a word... enzymes. Plant-based foods have live enzymes that nourish our bodies' cells. Enzymes fuel our bodies to health. Amazing health. Cooking foods above 118 degrees kills those lovely enzymes that our bodies are craving.

2. What can't I eat? Packaged foods. Cooked meats. Breads, cakes, crackers. Dairy. Refined sugars.

3. What can I eat? Unlimited fruits and veggies. Non-roasted nuts and seeds. Nut butters. Dried fruit. Plant-based milks -- almond, hemp and coconut. Olives and olive oil. Vinegars. Coconut butter and coconut oil. Since wine is fermented at low temperatures, it is indeed an acceptable companion within raw food guidelines. 

4. What can I drink? I would recommend only water and herbal teas. If you want to drink your morning coffee, I have no problem with that, just don't add dairy creamers or sugar instead use almond or coconut milk and stevia or honey.

5. What benefits is there for me if I decide to take this crazy challenge??? Going raw, you can expect extraordinary health benefits - abundant energy and vitality, possible weight loss, balanced emotions, clear mind and optimal health. There are incredible testimonies of people curing themselves of cancer, heart disease, diabetes, even AIDS with a raw lifestyle. You will look and feel truly healthy, happy and alive by giving your body everything it needs. Since we are only doing a 10-day challenge, there will definitely be great benefits, but keep in mind it may take months or even years to reverse some diseases that some raw foodies experience.

The raw path has been used to improve: allergies, arthritis, asthma, high blood pressure, cancer, diabetes, digestion issues, diverticulitis, fibromyalgia, poor immunity, menstrual problems, psoriasis, and hormonal imbalances. No prepackaged food can compare with the life force of raw food.

Like I said, I am a complete novice at eating raw... as terrible as that sounds. We should know and be so comfortable with eating fresh fruits and veggies all the time, but I'm not. So be patient with me. I will provide as much information as I can and research info if we have questions.

I will be here for you every step of the way to answer questions and encourage you. I will be posting recipes in the next couple days to get you started. I would recommend start the first couple days with lots of fruit like you like and are comfortable with and salads for dinner. I will have recipes for some cooler/warm soups as well. 

We can do this. Our bodies will be in love with this new venture. It might resist what we're doing at first, but will quickly figure out that what we are doing is amazing and so beneficial.

This starts on January 2. Hope to have you on board!
 
Warning... I am not a medical doctor. If you are not sure that your health is suitable for this challenge, please refrain. If your health is optimal and you are hoping to kickstart a healthier you, then please come along. 

The first couple days on any challenge of where your normal foods that you consume are taken out, you will most likely have symptoms associated  with withdrawal called "die off". Toxins are being pulled from your body's cells and you may/may not have "flu-like" symptoms such as headache, fatigue, irritability and poor concentration. This is normal. By drinking large amounts of water, this will aid in decreasing those symptoms (in my experience). 

Stay tuned... there is more to come! If you're in, can you send me an email here letting me know... thanks!

Bring On the Juice

photo credit: anahelencampbell.com

Have you ever tried juicing? It is a great way to incorporate many nutrients into your diet and besides a little chopping and the clean-up, it's pretty fun and easy.

I want to answer some questions about juicing and then leave you with some recipes to try.

1. Why should I juice?

In our culture, we are very bent on quick and easy. We have been duped into believing 30 minute meals or drive-thru's are our friends. We need live enzymes in our foods. Raw fruits and vegetables are the only way to get these life-giving enzymes. Juicing is just a great way to get them in your system. Raw vegetables are also shown to lower the ph levels in our bodies. Diets high in sugar, processed foods, meat and dairy products often lead to acidic blood (higher ph), according to Dr. Alejandro Junger, author of the book Clean. Raw foods are very alkalizing and are shown to lower the body's ph.

2. Why should I juice over just eating the fruit/vegetable in it's natural state?

Digestion is one of the most energy-involved processes in the body. It starts once the food enters the mouth and doesn't end until it reaches the toilet (sorry for the visual)... about 18 hours later. When you juice, you are giving your body a break from this labor-intensive workout in essence. The juice is absorbed very quickly and the nutrients go immediately where the body needs them.

3. When is the best time to juice?

To me, it doesn't really matter. If you are doing a fast you will be replacing your meals with it. If you are juicing to help add more fruits/vegetables into your diet, make sure to do it alongside a healthy meal. If you use a lot of high sugar fruits and/or vegetables like apples, carrots, oranges, melons, etc. in your juice without a meal, it will spike your insulin levels and the sugars will go to your small intestines and be stored as fat. BAD.

4. Drinking juices from vegetables sounds really gross, right?

Well, it can be... that's why you add the things you like first then experiment. If you don't like kale, don't start with it. I love carrots, gala apples, English cucumber, celery, red grapes and oranges. So that's what I juiced with first. Also, as a rule of thumb, the green vegetables should only make up 1/4 of your juice. Beyond that and the taste may be bitter.

6. Which fruits/vegetables are best to juice?

Go for color. Orange, red, dark green ~ brightly colored foods come to mind and are abundant in phytochemicals. Phytochemicals are nutrients that protect our cells from damage caused by free radicals. These chemicals have been shown to help prevent diseases that are associated with cancer and heart disease. Also, if you want the maximum nutrients, go for organic (less pesticide content) and opt for in-season fruits and vegetables.

5. Can I store the juice for later?

Yes, but you need to do it properly. Use a glass canning container with a lid. Fill the juice to the top so there's not much air. Secure the lid and store in the fridge for only 24 hours. After that the juice will begin to oxidize like apples or avocados do when left out. You may add a couple drops of lemon juice to it as well.

As far as recipes go, go with the fruits and vegetables you like first. Make sure you are not making them with ingredients that are too high in sugar (here's a list of the sugar content/calories in fruits).

Juice Recipe #1 (my favorite)
2 apples (with skin on)
2 carrots
1/4 English cucumber
1 orange

Juice Recipe #2
3-4 carrots
equal amount of celery (with stems on)
1/2 red bell pepper

Juice Recipe #3
1 apple
2 carrots
1 small beet (peeled)
1/2 lemon

Juice Recipe #4 ~ Mean Green Juice Recipe *
4 stalks of celery
1 cucumber (peel off skin)
1 ginger root (thumb size – peel off skin)
1/2 lemon (skins off)
2 green apples
6 kale leaves

Juice Recipe #5 ~ Kidney Tonic **
1 cucumber (peeled)
1 small handful parsley
1 celery stalk
1/4 lemon
mint
1/2 inch gingerroot

The internet is a great place to scour for more juicing recipes. Here are some sites with additional juicing recipes...

Happy Healthy Life

Juiceman

I Am Well Now!

Reboot Your Life

* recipe taken from Joe Cross's documentary Fat, Sick & Nearly Dead.

** recipe taken from the book, Juicing, Fasting, and Detoxing for Life by Cherie Calbom

8 Tips for Getting Your Kids to Eat Healthy

Photo Credie: Daniel Holland

I get emails quite often from moms who are trying to feed their picky eaters a healthier diet. This topic is something that is near and dear to my heart. As blogged about before (here, here, and here), my journey to health began mostly because I had a "sick" kid. I adamantly resolved to find the answers to get my little boy healthy again. After hours of research and stack fulls of books from the library, I feel God gave me some great answers... mostly through a clean environment, clean food and good supplements.

I am passionate about helping people and especially kids eat healthy diets. Just today while on a field trip with my son and about 6,000 other elementary kids from around our city, I got a peek into what foods parents are feeding their kids... and to be honest, it was pretty gross. Something really needs to be done and maybe the handful of people that read my blog can help start that movement toward feeding our own kids a healthier diet.

(I'm not perfect. My kids want Doritos and other unhealthy goodies that are
marketed to kids just like any kid does. Sometimes I have
given in. So don't assume I'm perfect 100% of the time. But the majority
of the time, we really try and eat clean at home.)

So if you have a child that is picky... or one that eats mostly junk or getting healthy foods in them is a challenge, here are a few bits of advice.

1. Go easy on 'em... please. Nothing will un-motivate a child like a tyrant-like parent, pushing them to eat foods that they are not use to. Be positive. Smile when you are introducing new foods. If they aren't interested the first few times, don't give up and don't let them know if you're frustrated.

2. Practice patience. Introduce new healthy foods one at a time. It will take some time... usually a lot of time. Be patient, and again, don't give up.

3. Make it a fun, new adventure for them. My kids love to pick out a fruit or veggie of their own. Take them shopping with you. Give them their own basket or cart and let them fill it up with things they would like to try or what they know they like. Trust me, this works!

4. Turn on the food charm. Eating clean and healthy does not equate with being bland and yucky. Seriously. Steam broccoli just at the peak of softness, add a tad of olive oil or butter and a little salt. Put it in a cute kid bowl. Just don't make it look boring. This goes a long way with kids.

5. Lead by example!! This is most important. If they see you eating what you are serving, they know it's safe and good. Talk about the flavors, how you cooked it, where it came from, etc... basically talk about what you are eating. Kids will not just magically eat healthy when they don't see you eating it as well.

6. Be upfront with what certain foods do in the body. I tell my kids all the time about the food they are eating. "Those black beans have tons of fiber and protein that will make your belly feel good and give you a lot of energy". Or sometimes it may go this way, "That pop has a ton of sugar which isn't good for your teeth and can make you feel lousy later". Some may think this isn't right, but I want my kids to know what they eat and how it directly affects how they feel and their overall health. When given this information, children really do process it and over time it begins to stick!

7. Don't throw in the towel. It will take time, this adventure. There will be days you want to throw in the towel, but I encourage you to stay strong. For the health of your kids, if anything. To me, that's so important. I want my boys to grow up healthy and strong. Not sick and tired and depressed. I want the best for them in every way possible.

8. Start early. If you are reading this and have little ones, infants and toddlers, please start now on a healthy journey. Don't wait until they are school age, it gets too hard then. They can still change, but introducing the healthiest foods when they are little will only help to guarantee they will prefer those over unhealthy choices later.

Here are some resources that have helped me.

Deceitfully Delicious. Great book on deceitfully adding colorful veggies to everday dishes ~ your kids will never know!

The Sneaky Chef. Over 75 recipes that ingeniously disguise the most important superfoods inside kids’ favorite meals.

Healthy Cooking for Your Kids. Beautifully illustrated and easy to make meals your kids will love.

The Cleaner Plate Club. Offers a friendly, non-judgmental, and often humorous guide to feeding kids seasonally, healthfully, and without fuss.

Enjoy this journey. Once you get over those initial hurdles, it really begins to get fun.
Keep visiting this blog for kid-approved recipes and know there is always
encouragement here for you!

5 Benefits of Eating with the Seasons

"If you could do just one thing for your health it would be to make seasonal, farm-fresh produce the center of your diet." --- Preston Maring, M.D.

Eating in season may not be a new concept for you. It is for me. At my local grocer, I see strawberries in the winter and winter squash in the summer and think, "cool", but instead I should be asking "how?". It wasn't until recently as I've learned more about clean and healthy eating that when we decide to eat with the seasons there are many facets to it's benefits.

Seasonal eating is based on purchasing foods during their natural growing times. If you've never thought about choosing foods based on the seasons, I encourage you to start now. Here are a few thoughts on why eating seasonally is right for you and your family.

1. Fresh is just best.
Have you ever looked on the label of that pint of strawberries you just bought? Many times those foods are traveling thousands of miles to get to you. What exactly does that mean for the quality of the food? A lot! First of all, they are generally picked early before they ripen and therefore, their nutritional content is much, much lower. According to Brian Halweil, author of Eat Here: Homegrown Pleasures in a Global Supermarket, “If you harvest something early so that it can endure a long distance shipping experience, it’s not going to have the full complement of nutrients it might have had.” Second, if they are not organic, they are covered in preservatives and pesticides to get where they're going and still look good to you the consumer. If you are able, purchase in season foods when they are abundant and freeze them for later which also does not significantly diminish the nutritional value of produce.

2. In season = better health.
Seasonal foods also pack the biggest nutritional punch. When you purposefully choose foods that are in season for your particular region, you will be healthier. Since produce starts to lose nutrients shortly after being picked, out of season options will have lower nutritional values. Preston Maring, M.D., the associate physician-in-chief at Kaiser Permanente’s Oakland hospital says, "If we can just get people to eat more fresh fruits and vegetables, we can really impact people’s health."

3. It helps you know your neighbor.
Buying locally when foods are in season is the ideal way to shop for produce. You begin to know who is growing the food you are eating and have a sense of supporting those working hard in your community. The authors of Simply in Season remind us that "before the advent of modern transportation and storage systems, eating locally grown food was the norm - as it still is in many parts of the world." They also go on to say that "we have become distant in our food and not just in terms of geography. Who grows our food? What are their lives like? Each food purchase we make is like a vote for the way we want food to be produced - and for the world in which we live." So buy locally when you can so that your area farmers can continue their great work.

4. Buying in season makes your wallet happy.
This is just the basic law of supply and demand. When there is more of something it will cost less, when there is less you will usually pay the price. Author Judi Gerber of the website care2 says, "If you buy items that are not in season, you pay a premium for them. How so? That basket of peaches you buy during winter can cost twice as much as it would if you buy it when peaches are in season locally. Having those South American peaches transported halfway around the world shows up in your food bill, not to mention it is very environmentally unfriendly." Keep this in mind as you shop during the peak harvesting seasons.

5. It strengthens our palates.
The plain fact is when you buy food that is in season plus purchased as close to your front door as possible, it is going to taste fresher and better. Professional chef Kurt Michael Friese states, "When we eat out of season -- gobbling shipped-in strawberries in January, for instance -- the taste degrades: 'Our palate weakens just as our eyesight would if left in the dark for too long.'" Be choosy with your food. Don't eat whatever, whenever... chose the best.

Here is a list of foods that are in season in your region, just skip over to this Natural Resources Defense Council (NRDC) site and plug in your state and the month you'd like.

For more information on eating in season, here is a list of links you might be interested in:
The Locavore app :: find what is in season in a snap with your smartphone.
Simply in Season cookbook :: get inspired to eat in season and locally by these amazing stories along with healthy recipes. Also available for purchase on Amazon here.
Local Harvest :: for a list of farmer's markets and organic food near to you.
Eating Well in Season: The Farmers' Market Cookbook
Perpetual Produce Calendar :: gives a list of produce in season for your particular region.
Eat Here: Homegrown Pleasures in a Global Supermarket

Do you eat with the seasons?

9 Foods to Think Twice About Over the Holidays

I am seriously not trying to be a holiday food "Debbie-downer". To be honest, I am often times guilty of enjoying overly fat and sugary indulgences this time of year just like anyone. This blog exists to encourage people (including myself) to a healthier and better life. After doing a little research into our culture's favorite holiday foods, I realized even though they taste great, they deceitfully wreck havoc on our body's systems specifically the heart. Don't just take my word for it, you can read more about heart disease in this article.

Knowledge is power.

This holiday season, I am pledging to think twice before I pick up food. We can all enjoy holiday eating, but with some slight adjustments. Like staying away from creamy vegetables, taking smaller portions of those sugary goodies, and basically avoiding some foods altogether.

So here is a list of foods (and what makes them so naughty ) you need to think twice about before devouring...

(The nutritional content are from just normal, average servings.)

1. Turkey skin

350 calories
44 g. fat
102 mg cholesterol

2. Cranberry sauce

400 calories
105 g. sugar
Read more about some interesting facts about high-sugar intake here.

3. Creamed vegetables (spinach, green beans, artichoke dip, etc)

284 calories
20 g. fat

4. Pecan pie a' la mode

810 calories
64 g. fat
55 g. sugar

5. Candied Yams

400 calories
76 g. sugar

6. Prime rib

750 calories
45 g. fat
450 mg cholesterol

7. Egg nog

350 calories
19 g. fat
22 g. sugar

8. Cheesecake

707 calories
29 g. fat
33 g. sugar

9. Starbuck's Peppermint White Chocolate Mocha

440 calories
10 g. fat
59 g. sugar

So take some of this knowledge with you as you enjoy time with your loved ones and be well!

I wish you many, many blessings this holiday season!

Don't Let the Holidays Ruin Your Health: Use This Plan of Attack

Photo Credit: Edel Rodriguez

"He who fails to plan is planning to fail."

- Churchill -

I will be the first to say, I love holiday foods. Maybe it's just me, but nothing says Turkey day like a buttery stack of stuffing mounded on my plate. I can down some sugared yams like no one's business too. But if I think back to why I have chosen a healthy lifestyle, not only for myself, but for my family, some decisions on what I eat automatically get easier to make.

The holidays bring many good things. Family, food, time off work, slowing down (a bit), and lots of fun. But the holidays can bring even more. According to a Weight Watchers report, the average American usually gains 7 to 10 pounds between Thanksgiving to New Years. In my opinion, it doesn't have to be this way. With a little vigilance and a healthy plan of attack we can all enjoy a healthy, holiday season.

1. Eat a great breakfast. Sometimes we may think, "I know I'm going to eat a truckload today so I will just skip breakfast to save my calories for later". This is wrong thinking. Eat a nutritious breakfast so that later you are not starved and eat more calories than you would with breakfast combined. Chose something light like a whole-grain cereal with skim milk, toasted Ezekiel bread with natural peanut butter or a hard-boiled egg.

2. Drink lots of water. (Preachin' to myself, here!) If we are dehydrated our bodies sometimes recognize this signal as hunger instead of thirst. Keep a container of water near you throughout the day to help feel more filled up. (I personally love these.) Drink several glasses of water well before your big meal then hold off drinking a lot during the big meal... this way your body will absorb more of the food's nutrients. (Also, I personally prefer to drink water instead of sodas especially during the holidays. I like the idea of saving the calories for the great foods instead of drinking them.)

3. Don't hang out around the food. This may seem silly, but if you are around the food, it's inevitable you are going to snack a lot more. A little bite here and a little there... the calories will add up. The holidays should not be an "all-you-can-eat-buffet" mindset. I like to search out a relative I haven't talked to for awhile, grab a cup of coffee and get caught up. Before you know it, your food is settling, you're feeling full and are more focused on the person than grabbing another piece of pie.

4. Keep portions in mind. It is fine to try samples of each of the foods you love. But keep it within reason. As a general rule for eating healthy during the holidays, fill your plate half with veggies, a quarter of lean meat (skinless, white-meat turkey is best choice) and the rest with a starch. Eat slowly and chew your food up very well. Enjoy every single bite. Think about what you are eating and do not scarf it down without realizing what you are eating.

5. Bring your own sides. This is really a great way to control what you eat. If you love a certain holiday food, then why not make a healthier version of it? If you love mashed potatoes, go to google and type in "healthy mashed potatoes recipe" ~ the internet is amazingly full of healthy recipes. I love cranberry sauce, but the average recipe for cranberry sauce can have up to 105 grams of sugar!!! So here is a healthier version which I plan to bring.

6. Go on a walk. After your food has digested and the turkey-day coma is beginning to set in, grab a buddy, your gloves and coat and set out on a 20 minute brisk walk. In just 20 minutes, the average person will burn up to 300-400 calories by walking. Walking also releases endorphins so not only will your midsection thank you, your mental state will be much better too.

So there you have it. Enjoy your holidays. Eat well. Savor every bite, but don't go anywhere without your own plan of attack.

Keep posted for the foods you must avoid during the holidays to stay healthy this week on the blog as well!

My 8 Tricks to Beating a Cold

"Let thy food be thy medicine" -- Hippocrates

Before I begin getting all worked up over this post's content... let me first say, I am not an expert on the cold and flu season. I understand that it can strike any humble soul regardless of how healthy and fit they may be. But I earnestly believe with a few key actions in your daily life, you and your family can truly outsmart a cold and/or flu from happening in your home.

The typical cold and flu season in America is seen as early as October and as late as April. A recent statistic stated that 1 in 5 people will contract influenza and there are over 200 different viruses that can cause the common cold. Seems a little daunting to some... but not me. I guess I don't buy into the idea that we're all "doomed". I'm also a little frustrated that mainstream medicine constantly sends the message that getting a flu shot is the only possible thing you can do to prevent the flu. Our bodies are perfectly and wonderfully made (Ps 139:14) and I believe they are designed in a way to heal itself if given the right tools and environment.

There are several things you can do, on your own, without the use of drugs and vaccines to help you beat the cold this winter. Now before I give you my list of tricks, understand that one's diet plays a HUGE role in all this. If a person's diet consists of high fat, processed sugars and flours, lots of red meat and is also low in fiber, fruits and veggies, and whole grains... they're already several steps behind. A cold can only survive in an environment conducive to it's survival. But a body that is healthy will not have a problem fighting off a cold.

Along with a healthy diet, remember that good handwashing and keeping your home clean with all natural cleaners is another way to minimize bacteria and viruses that may enter your home. Open windows occasionally to bring in fresh air and make sure the humidity in your house is at optimal levels.

I will admit several times throughout the cold and flu season I do start to get a burning, itchy nose which usually leads to a scratchy throat... this is how I know I am on the road to a cold. But thankfully with some good genetics and my go-to list of cold remedies, I am 100% in just a day or two. Every individual is different, but these following remedies truly are gems when it comes time to beat a cold.

So here is my go-to list of things I am armed with every cold/flu season:

1. (And most important) Xlear Nasal Wash with Xylitol. We move approximately 3,000 gallons of air from the nose to the lungs a day. This air can become polluted with bacteria and viruses, this is where xylitol comes in. Xylitol is a sweet crystalline carbohydrate that occurs naturally in virtually all fruits and vegetables. Xylitol has been show to decrease the adherence of harmful bacteria to the cells in our nose. In a study of 857 preschool children who chewed gum with xylitol, of those who chewed the gum had 40% less ear infections than those that didn't. Personally, I have used this spray for years and it has proven over and over it's effectiveness in preventing colds. My suggestion is to use it as often as you wash your hands. It's just like washing the bacteria out of your nose which in turn keeps your respiratory tract less immune to infections.

2. Emergen-C Flavored Fizzy Drink Mix. This is powerful stuff. I first read about this fizzy wonder many years ago in a health magazine and thought I'd pick up a box. So glad I did. One packet provides a powerful blend of Vitamin C, 24 nutrients, 7 B vitamins, antioxidants, and electrolytes. All you do is dissolve one packet into a glass of water and drink. When I know a cold is hitting hard, I take up to 4 packets in a day. I can't say that the taste is THE best, but for me, it works and I seriously can't live with out it!

3. Elderberry Extract. This Native American herb comes in many forms, but I prefer the liquid form. It has been shown to have effectiveness against the common cold, influenza and also helps with the symptoms that accompanies the cold and flu. Black elderberries are a detoxifier and overall booster to the immune system. Take as recommended.

4. Vitamin D. It's fall and where I live, the sun is hiding these days. We need the sun to deliver the all important vitamin D to help feed and nourish the immune system. Unless you are continually getting sunlight during the fall and winter months, you should be taking vitamin D. Vitamin turns on the genes that empower the body's immunity and it's germ-fighting ability. According to Dr. Mercola, "the research is quite clear, the higher your vitamin D level, the lower your risk of contracting colds, flu, and other respiratory tract infections." Read more about that here. 

5. Hot Tea. We are coffee drinkers around here, but when someone is coming down with a cold even my kids ask for some hot tea. There is just something about hot tea in your system when you are getting sick. Not only are fluids essential when you are getting a cold, but the steam from the tea helps to relieve congestion. White and green teas have the added bonus of being loaded with disease-fighting antioxidants, which may fight colds. Another recommendation is to drink tea with echinacea. Unlike antibiotics, which kill bacteria, echinacea stimulates the production of white blood cells and makes your body more capable of attacking viruses and fighting colds, coughs, flu and other respiratory conditions.

6. Lemons. Lemons are a powerhouse of vitamin C. Regardless of what others may say, I believe vitamin C is more effective than antibiotics when it comes to treating colds and viruses. When lemons are added to warm water they are considered a tonic for the liver. Warm water works well with lemon juice because it helps to increase the body's flow, and it stimulates the immune system. Drink many cups of warm lemon water throughout the day. Not only with it keep you properly hydrated, you'll be on your way to feeling well again.

7. Regular hand-washing. Germs travel. They will most likely travel from things we touch. Handles, door knobs, skin to skin, and so on. Make sure you wash your hands regularly and please avoid anti-biotic soaps.. triclosan is no good! 

8. Exercise. Well you definitely don't feel like moving your body when you're feeling under the weather, but believe it or not, it is one of the best things you can do. A recent study from the British Journal of Sports Medicine reported that in a study of 1,000 people over a 3-month period, the more the participants exercised, the less they reported getting sick. Those who exercised five days a week for 20 minutes or more experienced about 40% fewer days of illness compared with those putting in less than one day a week of activity. Exercise amps up blood flow, which increases the circulation of immune cells, allowing them to attack the viruses and bacteria that cause the common cold and other illnesses.

How do you combat the cold and flu season naturally?

30 Day Green Smoothie Challenge

I have put this off long enough. I have watched my portions and still incorporated lots of fruits and veggies in my diet, but the white stuff has crept in...

white stuff: processed flours and sugary foods... cakes, pies, crackers, pasta.

So thus begins a 30-day Green Smoothie Detox.

So are YOU up for this challenge too? If you think you don't need to, then answer some of these questions.

1. Are you sluggish after waking up from at least 7-8 hours of sleep?

2. Do you have dark circles around your eyes?

3. Do you have blemishes on your face, neck, back or chest?

4. Do you have achy joints?

5. Are you constipated or having loose (ribbon-like), foul-smelling BM's?

6. Do you have dandruff or itchy scalp?

7. Do you suffer from mid-afternoon slump?

If you answer yes to two or more of these questions, I believe you need to join me on this challenge. It's easier when you are accountable to someone and know others are in on it with you!

If you're still hesitant in joining me, let me just give you some quick benefits of doing a 30-Day Green Smoothie Detox

1. You will regain energy in a few days.

2. You will feel rested when you wake up in the morning.

3. You will quickly lose those cravings for sweet, carby foods.

4. You will begin to see regular BM's that are soft and not as "foul smelling".

5. You will not be as moody. (Trust me on this one!)

6. Your nails and skin will be more radiant.

and more than likely you will lose some pounds and inches.

Who wouldn't want all that??

So here's whatya do!

You can use any combinations of fruits (berries, banana, pineapple, oranges, mangoes, kiwi), but the added greens should come from a vegetable... spinach, kale or romaine, preferably. (If you are new to green smoothies, you might want to start with baby spinach. It has a mild taste and then work your way up to kale). Here is a sample of what my green smoothies look like...

2 cups of green vegetable (usually kale or spinach)

1/2 very ripe banana

1 cup of frozen berries (or other frozen fruits of your choice)

1 cup of cucumber

1 whole kiwi

a spoonful of coconut oil

1 cup of water

6 ice cubes

Blend thoroughly for 2-3 minutes... drink immediately, but slowly over 15-20 minutes. (In other words, don't save it in the fridge for later. You want those active enzymes in your body and if you wait too long the enzymes begin to oxidize.)

So who's in? I need some buddies to encourage me! Leave a comment saying you're in :) Starting tomorrow... October 5 and ending on November 3rd ~ just in time to look great for the holidays.

30 days... you can do it!

Side Note... It is entirely up to you when you want to do your smoothie... breakfast, lunch, etc... it's up to you and your schedule. I will do mine in place of breakfast. In my opinion, breakfast is best. Also, I am avoiding "as much as" the white stuff as I can. I am the type of person that is all or nothing, but sometimes that can backfire on me. I end up getting too frustrated and give up. So I know there are birthday parties and Halloween coming up... so moderation is gonna be key! But the more you avoid the white stuff, the better your results are going to be.

Smoothie Goodness

According to some reports, 41% of us eat no fruit at all and 82% do not eat cruciferous vegetables in a day. Only around 9-14% of people eat the recommended amount of fruits and vegetables per day. Those percentages are a picture of what the American diet has sadly become. But the good news is, each of us can make changes today to turn that around in our homes.

In my opinion, the best way to get our recommended fruits and veggies in a day is by drinking smoothies. You know those times you want to reach for something sweet or salty (I prefer salty) that has an outrageous amount of calories per serving... stop... get your blender out... and make a smoothie.

It's going to be more work than just ripping open a bag of chips, but the overall satisfaction and nutritional content is by far the best choice. I know people like "quick and easy" meals and snacks... well, sometimes, healthy isn't always quick and easy and will require a little bit more work. I usually keep my blender in the clean side of my sink... ready for the next round.

Just a little heads up... you will run to the grocery more often when you increase your fruits/veggies intake. There's really no way around it. You want them to be fresh and you will go through them quickly when you make smoothies especially if you have children. But that is a good thing ~ making healthy choices for your family should make you feel proud. When looking over the produce at your grocery store, check the prices of organic over regular items. Sometimes there is not much of a difference. Go for organic is possible.

My favorite smoothie ingredients are frozen strawberries, berries, mangoes and peaches, and fresh pineapple and definitely bananas. My husband loves watermelon and shredded coconut together. Go with your favorites and what is in season first and then experiment as you go.

To amp things up, I also add some greens to our smoothies... I know the thought may sound little gross, but you will really be surprised at how good it will taste... my children never complain and even ask for seconds. Among the healthiest vegetables in the world, spinach comes out on top for the most nutrient dense vegetable... full of vitamins, minerals and antioxidants. If you want to experiment with your greens, try some kale which is a great sourse of omega-3's your body needs and does not create on its own ~ only through diet. Your liver will thank you for those added detoxifiers. Try a green smoothie for breakfast for 3-4 days and see if you feel a difference in your energy and mood levels.

Here's a basic recipe for one, but there is no right or wrong way to make one...

1 frozen banana or ripe pear(s)

2 c. frozen fruits of your choice (tropical blend, strawberries, mangos, blueberries... mix or just use one kind)

1 -2 T of coconut oil

handful of fresh baby spinach or kale

filtered water... about 1 1/2 cups

1 t. agave nectar or stevia to taste (if your banana is very ripe, you may not need to add any sweetener at all)

Blend for at least 2-3 minutes