It’s that time of year again when everyone talks about resolutions.  I was never a believer in these.  Every night I make a resolution for the next day.  Every morning I reaffirm that intention.  The power of intention.  If you think it, if you believe it….it will become reality.

Here are some ideas for you this morning(or afternoon or evening), it’s never too late to set an intention.  Before you start your exercise routine for the day, whether you take the stairs instead of the elevator or you work out at a gym, set an intention.  What do you want to get out of your routine?  How will you feel if you get what you want?  Think about this for a minute.  Let’s say your intention is to get up each morning and stretch for at least 10 minutes tomorrow.  If you do this, how will you feel after?  That is your intention.  Before I begin my yoga class, I set an intention.  How do I want to be with myself during this class?  How do I want to feel at the end of this class? How do I want to receive the rest of the day?

There is one big problem with setting resolutions as I see it.  The guilt if I don’t achieve what I set out to do.  Guilt is not a healthy thing.  I’m pretty sure all of you know this.  “Guilt may reduce the ability of the immune system to fight off illness.” Internal and external forces will cause “dis-ease” in the body.  If I think negatively about my food intake, about my exercise or lack of exercise, it will affect my physical body.  I find I can judge myself before I even eat something.  I guess that’s good….in a way.  Now I can use that inner voice of judgment and turn it around.

Before starting to write this blog, I wanted something else to eat.  I knew I wasn’t hungry, I knew my body didn’t want anything else, but still my mind was running away with this idea that I needed food, any food.  I talked to myself.  Asked myself questions about what I would feel like if I did eat something?  I knew it wouldn’t feel good.  My stomach would hurt, either now or during the night.  The intention I set this morning was to feel good all day and night.  That intention made it much easier to listen to my body tonight, instead of my head.  And yes, I’m still talking to myself tonight.  There’s a lot going on in my head tonight.  I’m trying not to judge myself.  Tonight I will set another intention for tomorrow. It may be the same as today, to just feel good.  Yes, I could fail at this tonight, but tomorrow is a new day.

Some alternate titles I was working with were, All I want for Christmas is to stay on track, It’s the most fattening time of the year, and Everyone was singing “Here Comes Santa Claus” but it was only me.” Being raised Jewish I’d like to say I never fall into the “throw my healthy-living diet out the window during the holidays” trap but alas, even I tend to indulge a bit this time of year.  So I want the first tip to be; GO EASY ON YOURSELF!  I can’t stress enough that the best gift we can give ourselves over the holiday and every day for that matter, is to drop the rigidity and stress around healthy-living.  Because, as I’ve said so many times, it’s just not healthy.  Life is to be enjoyed and to the degree that our balance is compromised toward either apathy or severity we lose serenity.  So in that vein here are some tips on staying the course of a healthy diet while enjoying and giving this holiday season.

So what do we usually do?  Pig out and then make the New Years resolution to “be good”.  This insane thinking gets the teeter totter of shame/pride going and we never seem to learn that they’re depending on each other for the ride. The truth is that staying healthy DURING the holiday season is easier than you think.

Three basic things to remember:

1. Stay mindful.  It’s so easy to get caught up in the joy and revelry of gathering with loved ones that we often become essentially unconscious of what we’re eating.  Pay attention to your hunger and don’t eat if you aren’t hungry.
2. Measure your indulgences rather than deny them (unless of course there’s a true health risk) but don’t just shuck the whole plan for the holidays.  For some, Christmas is a very holy day, for other’s it is a relatively secularized holiday but when considering your healthy-lifestyle, it’s really just another day on the calendar
3. Stay true to and love yourself.  Don’t feel obliged to eat every dish or dessert made by good old Aunt Ethel or to attend every single event you’re invited to.  Politely decline and show you care in some other, more honest way.

And now to get down to some details:

• Try some pre-event healthy eating.  If you’re going to a party that you know won’t be healthy-living friendly, have something light beforehand.  A blended smoothie, whole grain cereal or even quality yogurt will fill you up just enough to keep from giving in to temptation and overindulging.
• Stay away from the buffet.  Make your selections and then go schmooze somewhere else. (I just love using Yiddish in a Christmas article)
• Make wise selections.  Choose raw vegetables, fresh fruits with healthy dips; hummus, guacamole and salsa types, avoiding the creamy options.
• Avoid the fried/fatty foods and if you’re a meat eater, choose solid pieces of chicken or turkey and remove the skin or look for fish options.
• Have a desert buddy.  I won’t say “If” but “When” you indulge in dessert, share with someone (It’s the spirit of giving…  to yourself as well as another).
• Be mindful of your alcohol consumption.  Isn’t this one obvious?  If you’re drunk, you’ll cheat.  If you must drink, don’t overdo it and drink plenty of water to prevent dehydration and maybe even a bad hangover.  If you want to skip drinking altogether but don’t want to deal with inquiries, substitute with sparkling water with lime or a “virgin” anything.

If you do over do it the night before:

· Have breakfast, no matter how small – some fresh fruit or a fruit smoothie, whole grain cereal or toast.

· Drink fresh juices containing carrot, apple, beetroot, parsley, spinach and ginger to aid detoxification and provide the body with nutrients, especially vitamin C.

· Have some herbal tea to help settle the stomach: chamomile, peppermint, ginger, fennel or green tea are good choices.

On Christmas Day…:

• Instead of snacking on the bottomless tins of sweets try dried fruits and nuts.
• Again, stay with raw veggies and dips instead of the doughy finger foods.
• Try not to drink large volumes of fluid with your meal; this doesn’t help to ‘wash it down but rather dilutes your digestive secretions thus reducing their effectiveness.  And drink pure water instead of punch, beer or eggnog.
• Chew slowly and thoroughly. It’s essential for digestion and will help prevent bloating and indigestion and it will also reduces the likelihood of overeating as it allows the brain the register when you are full.
• If you stockpile, do it with vegetables. They are a great source of fiber, antioxidants, vitamins and minerals and you would have to eat vast amounts to get fat on them.  Aim for a variety of colors and flavors.
• Include steamed vegetables tossed in extra virgin olive oil or unsalted butter with fresh or dried herbs, sea salt and pepper as a side. Steaming is quick and helps to preserve the nutrients.
• Cut potatoes into large pieces and parboil them first before roasting to reduce the surface area for oil absorption.  Use extra virgin olive oil, garlic and/or fresh or dried herbs for added flavor.
• Remove the skin from chicken and turkey, it may taste nice but is one of the fattiest things you can eat.
• For stuffing, use something more vegetable-based rather than sausage meat or breadcrumbs.
• Choose which pie is your favorite and have one slice.  Don’t kid yourself by having two or three bite-size ones and think it’s the same.
• And remember, it may be Christmas but after the game, get off the couch and move.  Take some form of exercise each day; even a 15-20 minute walk before or after your main meal is beneficial. You’ll feel refreshed and it will aid digestion.

Have a happy, healthy holiday.

Be well,

Juicy Josh

As you know, here at 877MyJuicer.com we are all about healthy living and when it comes to preserving our food we are no different.  We have received so many emails lately asking about healthy food preservation that we decided to let you in on our favorites.

These are the three methods of preserving food naturally without adding any preservatives and will prove most healthy for you.

1) Freezing – One of the most common forms of food preservation is freezing.  It works by reducing the temperature to a degree that it reduces the water activity to prevent microbial growth.  This form of food preservation is so common because it is so simple, only requiring a freezer, and works with a wide range of foods.  Generally by freezing food products you can increase their preservation up to several months.  You can freeze food products longer, however it requires extremely low temperatures of zero degrees Fahrenheit or less which most freezers cannot achieve.

2) Drying / Dehydrating – Dehydrating or drying is one of the oldest methods of food preservation that dates back many years to sun drying.  The concept behind food dehydrating is very simple, remove the moisture from the food and the growth of bacteria can be controlled.  However, it must be completely dried or bacteria will grow and your food will spoil.  This process is simple, requires very little space, and all you need is a food dehydrator.  Most people like the dehydration method because the drying process drains the excess fat from the foods making them rich in carbohydrates and fiber, and loosing very little nutritional value.

3) Canning – Canning is a popular yet more complicated method of preserving food.  It involves cooking your foods and sealing them in sterile cans or jars, and boiling the containers to kill any remaining bacteria. Their are many factors that if not performed correctly will result in an unsuccessful attempt.  Factors such as humidity, altitude, the region in which you are located, the nature and quality of the food, the air/space left in the jar, and even the shape of the jar all play a vital role in being successful at canning.  To successfully attempt canning you will need a canner, a canning kit, and quality canning jars.  Depending on which foods you are canning, you will need to do some research as to the best methods for them individually.

There you have it.  These are our three favorite methods of food preservation.  They are fairly simple and allow your food to retain most of the nutritional value.

Ok, so I wasn’t always a grocery shopper.  I mean, I’ve been a bachelor for years and it wasn’t on my top priority list.  That was until I got on my health streak (which I have continued for YEARS now).  So, I thought I’d share some good tips with you when you go to the store.  Check it!

What You Should Buy At The Grocery Store?

Do you know what you need when you leave for the grocery store, or do you just pick up foods and toss them into your shopping cart ad-hoc? Grocery shopping might not always be the most fun task on your “to do” list, but it can be made easier and quicker if you shop with a list. If you know what you need to purchase before you enter the sea of glimmering cereal boxes and walk down the aisles of candy land lane, you can prevent yourself from tempting foods that just aren’t healthy for you, or better yet, you can stop yourself from overspending at the check-out line.

But, that’s not all; if you make a list ahead of time you can fill your basket with healthy snacks, eat healthier meals throughout the week and build a shopping list that will last a lifetime.

Here are some staple items to put on your list:

Vegetables and fruits are best when in season and should make up the largest part of your list. Vegetables and fruits have vitamins, minerals, anti-oxidants and are low in calories.

Meats should be mostly fish, – think omega 3s – and poultry, but don’t eliminate your hamburgers and steak. Serve lean cuts of beef and pork cooked in olive oil, sea salt and pepper.

Whole grains are important for vitamins, minerals and fiber. Choose quinoa, millet, spelt and steel cut oats. Choose breads and cereals made from whole grains and read labels.

Dairy products such as milk and cheese should be eaten in moderation and kept low in fat. Goat’s cheese such as feta is a great option. If you do not want bovine dairy products, choose almond milk, rice milk or soy milk.

Salad Dressings often hide refined sugar and poor quality oils. Make your own. Buy olive oil and balsamic, mix together with a bit of salt and pepper to taste.

Remember to Drink water, juice and herbal teas; all are good choices. Better yet, make your own juice to eliminate unhealthy preservatives and hidden sugars found in the juices from frozen concentrates and supermarket shelves.

Choose certified organic foods when possible. Certified Organic means your meats, fruits and vegetables are free of added hormones from animals and free of pesticides.

Find what works best for you, but here are some grocery items I keep on my weekly shopping list:

· Steel cut oatmeal, stevia or organic maple syrup to taste

· Plain non-fat organic yogurt (or make your own yogurt), stevia to taste

· Non-fat milk

· Seasonal fruits

· Season vegetables

· Certified organic chicken

· Certified organic ground turkey

· Raw almonds

· Raw walnuts

· Dried raisins, apricots and mangos

· Ezekiel whole grain tortillas and bread

· Fresh sliced deli meat

· Feta cheese

· Spinach Lettuce

Dark organic chocolate, 60% or more – delivers healthy antioxidants while it feeds your sweet tooth.  Isn’t that awesome?

Enjoy and Be Well,

Juicy Josh

www.877myjuicer.com