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.

I certainly believe if you start a habit early on in childhood, it will stick with you and make it even harder to stop.  As a child, we only drank soda on special occasions.  Today, I drink no carbonated beverage.  I never gave my own daughter soda and to this day, she does not drink it.  She does drink a lot of water and in her second year of college, probably drinks too much ice tea.  When she began drinking from a sippy cup I had to start watering down her juice when her teeth started to stain from her consumption of apple juice.  Organic or not, it stained her teeth.  When given the option of ice tea or soda, I guess I’d prefer the ice tea.  It’s all about moderation.  You hear that all the time. 

The website, publichealthadvocacy.org, states this….”Scientific evidence consistently supports the conclusion that drinking soda and other sugar-sweetened beverages increases a person’s risk of being overweight or obese. As a result, reducing the amount of sugar-sweetened beverages people drink is an important strategy to reverse the obesity epidemic in California and across the country.”   The United States is the largest soda consumer, drinking 13.15 billion gallons of carbonated drinks every year.  Drinking carbonated beverages, adolescents not only face obesity, but also are at risk for bone fractures higher than those who don’t, reduced bone mass and decreased calcium levels in the blood.  The sugar and the acid in these drinks will also dissolve tooth enamel. 

Soda, especially colas, contain caffeine and phosphoric acid.  This has a direct effect on bone mineral density.  Bone mineral density is reduced in osteoporosis.  What causes osteoporosis?  A reduction in the protein and mineral matrix of the bone.  This will cause an increase in the risk of fracture and can be easily prevented with diet and lifestyle changes.  There have been many studies of school age children (girls especially), that have concluded soda drinking was associated with decreased levels of blood calcium and increased urinary calcium, which could cause osteoporosis later in life.  These studies have also found high bone fractures in cola consuming high school girls.

Soda consumption by children and adults is one of the most harmful habits we have.  Soda is filled with empty calories.  Diet soda is not any better.  It is filled with artificial sweeteners which are more dangerous and can also lead to weight gain.  As a parent, you are role models for your kids, for their eating habits and their social skills.  According to the FDA (Food and Drug Administration), out of over 100 soft drinks  and beverages analyzed by the government, five contained levels of benzene.  Benzene is a cancer-causing chemical linked to leukemia. 

Researchers from UCLA Center for Health Policy Research and the California Center for Public Health Advocacy “discovered a strong correlation between soda consumption and weight.  Based upon data from more than 40,000 interviews conducted……researchers found that adults who drink a soda or more per day are 27 percent more likely to be overweight than those who do not drink sodas…”  As our physical activity remained the same, our intake of calories increased.  More than 43 percent of the new calories were from soda consumption.  Children are at a more alarming risk of obesity and diabetes with their soda consumption.  Soda is inexpensive, easy to obtain and children and teens are targeted in advertising.  One soda a day is too much for your child.  This drink is filling our kid’s bodies with empty calories and “filling” them up so there is no room for healthy food. 

Type 2 diabetes has also increased during the last 20 years.  Besides increasing obesity in children, the increase in obesity in adults, may also increase the risk of developing type 2 diabetes.  This risk is greater in women.  Sugar-sweetened beverages provide excessive calories and large amounts of absorbable sugars.  Soda is empty calories.  

Water will quench your thirst much better than soda.  Water will remove toxins from the body and will aid in digestion and curb your appetite.  Eat fruits and high water content veggies and dilute your fruit drinks.  Begin a juicing routine. 

Drink healthy.

According to Wikipedia, “Non-dairy creamers are liquid or granular substances intended to substitute for milk or cream as an additive to coffee or other beverages.  They do not contain lactose and are therefore not considered dairy products……”.   These so called “dairy substitutes” contain sodium caseinate, corn syrup or other sweeteners and flavorings, and partially hydrogenated soybean oil.  What I do know about these is you don’t have to store them in the refrigerator.  That always scares me.  Like that yellow cheese my Mom used to make grilled cheese when we were kids that was stored on the shelf!

Let’s break down these ingredients and then you can decide for yourself if you’d like to continue using them for your coffee.

On nutrition labels, the ingredients are listed in order, from the greatest amount contained in the product to the least amount.  The principal ingredients in all non-dairy creamers are sugars and vegetable oils.  In powdered “milk”, the first ingredient is corn syrup solids.  This is dried corn syrup, the same ingredient found in soft drinks and processed food that is one of the causes of obesity in children and adults.  This ingredient accumulates in the liver and has a direct effect on our triglycerides, sending them straight up.  A good boost first thing in the morning, no?  NO!

Partially hydrogenated soybean oil is next.  This is a trans fat.  Even though the label states “0g of trans fat”.  The labeling laws say if a product has less than .5g of trans fats per serving, the manufacturer can claim there are NO trans fats in it.  Manufacturers make their serving size small enough so they can claim “no trans fats”.  This would benefit the food industry, not your health.  Not only do these chemicals boost your triglycerides, but also increase your chances of cancer, heart disease, high cholesterol, and liver disease from hydrogenated soybean oil, the most highly processed, genetically modified oil on the market.

Sodium caseinate is a milk protein, but does not contain lactose.  According to Vegparadise News Bureau, “The sodium caseinate’s purpose is to provide a hint of dairy flavor as well as to create a thickening and whitening for a creamy look and feel.  Sodium caseinate is obtained from fresh and pasteurized skim milk by acid coagulation of the casein, neutralization with sodium hydroxide, and drying in a spray dryer.”  Even though the label reads “non-dairy”, the label also reads, “milk derivative” and states it “contains: milk, soy“.  Sodium caseinate is actually a glue used to put a label on a bottle of beer.  Also the glue that holds together wood furniture.  Your body sees this casein as a foreign protein and you produce histamines that end up as mucus.

Not convinced yet to read more of your food labels?  Dry, non-dairy creamers are also flammable.  The powdered substance becomes dispersed in the air and a small spark can set fire to it.  The rest of the label is hardly pronounceable.  We all know that if we can’t pronounce it, it probably isn’t good for us.  Oh, and the shelf life of these products?  Two years!  Be a label reader.  Be proactive.

Just found this song by Third Eye Blind, the chorus is, “So what’s it going to be?  Are you real to me?  Or are you nondairy creamer?”

Last time I talked about fasting.  A great way to allow the body to rest.  Our bodies use so much energy digesting food, that a one day fast a few times a month, can certainly help with healing, not to mention you could learn a lot about yourself.  What’s the difference between a fast and a cleanse?  Here’s what Wikipedia says about a cleanse…”Body cleansing or detoxification is a treatment in alternative medicine which proponents claim rid the body of accumulated harmful substances that exert a negative effect on individual health.  Critics argue that such cleansings are often unnecessary, and are based on questionable or disproved scientific claims.”  Do I think they are necessary?  Read on………

Certainly the object is to relieve the body of the stuff that accumulates over the years.  I’ve heard stories of not just waste product, but one woman said she released a crayon that she had swallowed as a child during a cleanse.  Not convinced?  Here’s more…..My parents and brother were working at a well known health retreat where detoxing with raw food, wheatgrass and green drinks, is the first step to healing.  My Dad tells a story about a woman who was diagnosed with a tumor in her uterus and before surgery; she was going to give this process a try.  One day my Dad is walking by her room and she comes running out screaming “I passed the tumor!  I passed the tumor!”  Sure enough, that’s what she actually had done.  She took the mass to her doctor for diagnosis.  Get ready for this…..not for the squeamish……The mass was a tampon that had remained in her body for probably years and the body was protecting itself from this foreign body the only way it knew how.  Hence, the tumor.  Ok, so now you may be ready to set an intention for your cleanse or fast, right?

There are many forms of cleansing.  I chose the raw food way.  It took about three months.  Eating living food for three months, I believe, totally cleaned out any leftover waste product that was in my colon.  It also cleans out the emotional “crap” in your body.  Again, the body needs the rest from digestion in order to start the healing process.  Toxins like undigested food, left in the body, will start to look for something to feed off of.  These toxins also give off waste product of their own, and cancer cells in your body will feed off this waste product.   

There are many varieties of cleansing from dietary restriction to supplements.  Herbs and supplements can speed up the process of detox.  You can also buy products that are for specific areas of the body, such as the colon, liver or kidneys.  You can use teas, drops, pills or liquid for your cleanse.  Wheatgrass juice is intended for rapid detoxification and well as general health.  It is a living food.  It will immediately go to where it is needed in the body.  When I did my wheatgrass cleanse, I expelled mucous that was the color and scent of a common household cleaner.  I have a cleaning business and was inhaling way too much of this product over a ten year span.  Cleansing can also reduce and eliminate cravings from food to tobacco.  It can help with weight loss, increase your energy and alleviate some chronic diseases. 

I’ve seen in my reading, many medical doctors saying that cleansing is totally unnecessary because the human body can maintain itself.  I certainly would’ve agreed to that a long time ago.  However, now humans smoke, drink, abuse drugs and take in more processed and genetically engineered food than ever before.  Faster is better.  The faster chickens grow…..the faster tomatoes grow….well you know the rest.

So back to can the body heal itself? Absolutely, that is what it is intended to do!  But not if we continue to abuse it.  A cleanse is the perfect way to give your body a break.  Taking out processed foods, sugars, caffeine and alcohol are just for starters.  Does that mean you can never have a drink or eat a cookie?  Of course not, everything in moderation…..harmony.  Start to wonder.  What is it that you need?  What could be building up inside of you?  Are you attached to it?  Are you ready to release and start healing today?

Today, I wish you release of the physical as well as the emotional stuff that is holding you back from total health.

As always, please consult your primary health care physician if you suffer from any serious medical condition.  These statements are for informational purposes only.

I was sitting out on my back deck enjoying the river flow by.  The sun finally came out today and it feels like summer is finally showing up.  I just drank my green smoothie, and I started to think about what my body wants now.  Apples and raisins came to mind and I found a great recipe for Apple Raisin Squares.  It only requires a half cup of sugar and you can substitute sugar with anything from agave and stevia to maple syrup or honey. If you do this, you would have to decrease liquid in the recipe.  Also try substituting some raw ingredients when you can, like raw walnuts, or make your own flour!  If that sounds interesting to you, here are some conversions to help you out.

1 1/2 pounds of wheat equal about 4 cups flour, 1 pound of oats equal about 3 cups flour, 1 pound of corn equals about 3 1/2 cups flour and 1 pound of millet equals about 2 1/2 cups flour.  Here’s that recipe:

Apple Raisin Squares

1 cup whole wheat flour, 1 cup all purpose flour, 1 teaspoon baking soda, 1 teaspoon baking powder, 1/2 teaspoon cinnamon, 1/4 teaspoon salt, 2 eggs, 1/2 cup sugar, 1/2 cup butter or margarine, 1/4 cup corn, safflower or light olive oil, 1 teaspoon vanilla, 2 cups finely chopped apples, 1 cup raisins, 1 cup chopped walnuts.

Preheat oven to 350 degrees. In a medium bowl, combine flours, baking soda, baking powder, cinnamon and salt.  In a large bowl, whisk together eggs, butter, oil, sugar, vanilla and apples.  Add raisins and walnuts. Stir in flour mixture until thoroughly mixed.  Pour into 2 greased 8×8 pans.  Bake for 35-40 minutes and cool and cut into squares.

Check out these substitutions for some favorite baked good recipes:

Barley flour has a mild flavor and can be substituted in pancakes, cookies and quick breads.  You can replace up to half of any wheat flour in a recipe.

Buckwheat flour is the same for substituting as barley, but in baked goods it will be heavier.

Brown rice flour is great for those with wheat allergies.  You can replace up to 1/4 of any wheat flour. Rice flour absorbs more moisture, so you may need to add more liquid.

Quinoa flour is higher in fat and tends to make a moister baked good.  Replace up to 1/2 of wheat or white flour in your recipe.

Wheat germ can make for a more nutritious baked good.  Replace up to 1/3 of flour.

Spelt flour tends to make heavier baked goods so you would need to increase your baking powder.  I look for baked goods that contain spelt flour when I am shopping for treats.  People with wheat allergies can tolerate spelt and is great for making pasta and bread.

My favorite, almond flour.  Less carbs than white flour and they help raise HDL (the good cholesterol) and lower LDL (the bad).  Using almond flour instead of wheat flour in your favorite baking recipes will result in a similar taste.  Baked goods tend to brown more quickly with almond flour, so adjust your oven temp about twenty degrees.

This one I’d like to try myself….coconut flour.  It is the highest in fiber of any flour available.  It’s gluten free and you can substitute a quarter of your regular flour with it.  Add an equivalent amount of liquid to the recipe.  If you want to only use it, add one egg per ounce of coconut flour otherwise it may taste dry.

If you are allergic to wheat, try gluten free.  You can purchase great gluten-free products at most health food stores and now a lot of grocery stores have gluten-free isles.  You can even buy gluten-free flour.  When you substitute gluten-free for wheat flour, your best bet would be to stick with recipes that have a small amount of flour.  You can make pastry dough with maize cornflour, milk powder, coconut and butter.  Replace gluten in your baking with xanthum gum, guar gum or pre-gel starch.

Instead of oil?  How about apple sauce?  It may make cakes a bit heavier, but still good.  When substituting for sugar, honey for example, will taste sweeter than granulated, so you would need less.  When substituting with maple syrup, grade B is thicker and darker and better for baking and costs less.  Use 3/4 cup for every cup of white sugar and decrease the liquid by 3 tablespoons.  Date sugar, made by grinding dates, can be used exactly the same way as ordinary sugar.  I could write a whole blog on sugar substitutes like Nutra-Sweet and Equal, but I’ll just end with this, “The final report of a seven-year study by the Ramiazzini Foundation on aspartame (also known as Nutra-Sweet or Equal) has linked it to high rates of lymphomas, luekemias, urinary tumors, tumors of certain nerves and other cancers in rats.”

Here’s to substituting some good things with even better things!