Green Juice Recipe Perfected!

Here is the green juice recipe re-calibrated to my taste buds:

1 green apple (use a less tart apple if you prefer)
1 pear
2 oranges
half a cucumber
3 carrots
3-4 large kale or swiss chard leaves
a handful of parsley and mint

This makes two large glasses worth. It's much sweeter than the original version and I can drink more of it in one sitting. Tomorrow I am going to try another version of the "liver cleanse" juice, with oranges instead of grapefruit, and a higher fruit to veggie combination (which I'm finding I need to do with most recipes).

I also just enjoyed a lovely veggie sandwich with red leaf lettuce (remember: the darker the green, the more nutritious it is), tomato, cucumber, sprouts, and avocado. I'm treating myself to a soft, delicious rye bread because I was craving it, but 100% whole wheat is better for you. Sprouts (aka Henry's) sells fresh bread, and discounts their day-old bread. It is always soft and flavorful; much more so than most breads you find at a regular grocery store.

Today I'm meeting some friends for happy hour at my favorite Mexican restaurant, and I know I will be tempted to eat a bunch of greasy chips and salsa. It is easier to avoid things like that if you can remain disciplined most of the time, only treating yourself on special occasions (once a week, at the most, works best for me). I will drink iced tea instead of a margarita, which suits me just fine. Pick your battles.

I have recently instituted a no-nap policy in order to increase my productivity, and so far it's going well. And it means I have more time to consume juice! My stomach is well adjusted to the increase in nutrients (especially fiber). More recipes to come...

Nutrition Info

For the last two days I have been compiling nutritional information on various fruits, veggies, nuts, and grains. Specifically, I was looking at four categories: protein, fiber, iron, and Calcium (things anti-herbivores claim we cannot get enough of if we don't eat animal products (except for fiber, which is abundant in many plants)). According to one source, here are the daily recommended amounts an average-sized adult needs:
Protein: 50 g
Fiber: 25 g
Iron: 15 mg
Calcium: 1000 mg

Here are some highlights from my scavenger hunt (and these are all per serving):

green beans: 12.48 g protein; 16.6 g fiber; 112 mg Ca
kale: 2.47 g protein; 2.6 g fiber; 94 mg Ca; 1.17 mg Fe (iron)
lima beans: 14.66 g protein; 13.2 g fiber; 4.49 mg Fe
Okra: 3 g protein; 4 g fiber; 123 mg Ca
Peas: 8.58 g protein; 8.8 g fiber; 2.46 mg Fe
Potato(white): 4.33 g protein; 3.8 g fiber; 1.87 g Fe
swiss chard (great for juicing): 3.29 g protein; 3.7 g fiber; 102 mg Ca; 3.95 mg Fe
avocado: 4.02 g protein; 13.5 g fiber; 1.11 mg Fe
blackberries & raspberries: 7.6 g fiber (wow!)
passionfruit: 5.19 g protein; 24.5 g fiber; 3.78 mg Fe
almonds (1 oz): 6.02 g protein; 3.5 g fiber; 1.05 mg Fe
pumpkin seeds: 8.46 g protein; 1.8 g fiber; 2.29 mg Fe
sunflower seeds: 5.48 g protein; 3.1 g fiber; 1.08 mg Fe
black beans (100 g): 8.86 g protein; 8.7 g fiber; 2.1 mg Fe
edamame: 10.25 g protein; 4.8 g fiber; 2.11 mg Fe
kidney beans: 8.67 g protein; 7.3 g fiber; 2.94 mg Fe
soy beans: 35.22 g protein; 17.7 g fiber; 138 mg Ca; 3.9 mg Fe

And the most AMAZING thing I found...

Spirulina (seaweed): 64.37 g protein; 4 g fiber; 134 mg Ca; 31.92 mg Fe (for one cup, dried)
So, if you like sushi, EAT UP!

http://www.healthalternatives2000.com/vegetables-nutrition-chart.html

Forks Over Knives

I just watched an incredible documentary called Forks Over Knives, which chronicles yet dozens more people who dramatically changed their lives by switching to a plant-based diet. The film was based on the research and medical practice of two doctors who discussed studies which have linked animal protein to cancer and heart disease. According to these studies, a very small percentage of cancers, somewhere in the ballpark of 1-2% are purely genetic, which means they are spurred on by environment, in particular food. They documented a number of people, some of whom had been given death sentences by their medical practitioners, who stopped, and in some cases completely reversed diseases simply by changing their diet to one of fresh fruits and vegetables and whole grains. One thing I found particularly interesting was when one of the doctors described how the cells in our circulatory system become damaged when we eat unhealthy foods, causing coronary disease; but those cells can actually be repaired and disease can be reversed by eating healthy foods consistently. One thing I found amusing was when one the doctors commented on the belief by many that this diet is extreme: "With the western diet, this guarantees that 50 million people this year in this country will have to have the front have of their body divided, their heart exposed, then veins will be taken from their leg and sewed on their heart. Some people may call that extreme." Kind of funny, but really quite sad.
This film shows once again how something as simple as changing our diet can eliminate the need for unpleasant treatments, surgeries, and prescription regimens. People have literally stopped in their tracks fatal diseases such as cancer, diabetes, and heart disease, and other health problems such as fatigue, migraine and mental illness. And once again this film reminds us that its all about choices. We make a choice every time we open our mouths to take a bite. Let's hope there are more bad choices behind than ahead of us.

Also, erectile dysfunction is usually an underlying symptom of circulatory disease. So there's that.

"Let food be thy medicine and medicine be thy food!"

-Hippocrates

Break Fast!

I haven't posted anything for two days and I have a lot to catch you up on! First of all, yesterday was kind of a landmark day for me. I had a small breakfast, just a pear on my way out the door in the morning, but I heard they are a good breakfast because they are high in fiber; this must have been a good start to the day because I had an unexpected surge of energy while teaching in the morning, which is the greatest feeling, because energy is so important in the effort to reach kids in that environment. I went to the gym with my friend Stephanie in the evening and I felt an energy that I have not felt in a long time, which allowed me to Zumba for an hour, continuously, breaking a huge sweat, which, again, is not something I have felt the ability or drive to do in a very long time. My body really felt changed (and not just hungry!). There were many times during the fast in which I thought "why am I even doing this, I don't even care about detoxing my body." Honestly, the biggest motivating factor was simply that I had talked about it so much beforehand that I felt I had to go through with it just to put my money where my mouth is...or my fruits and veggies where my mouth is. Anyway, I really do feel cleansed, refreshed, and ready to give my body a new lease on life!

Now, for the part we've all been waiting for: the breaking of the fast! Actually, it was nothing exciting. I was going to wait til lunch, but I felt sick to my stomach this morning and had to eat a piece of toast before work (and I'll tell you, it was the most delicious piece of toast I have ever eaten). Hanky and I met my dad for lunch today, where I proceeded to order a tuna melt, because I was SO craving something savory and mouthwatering. I was eating more slowly because I was feeding my nephew at the same time, and I looked down at my not-quite-half-eaten sandwich and realized something astounding: I was just about full. This NEVER happens to me, and even if it does, my mental hunger always overpowers my physical satisfaction and I end up eating the whole thing anyway. But today I had a renewed sense of purpose. I let that tuna melt sit on my plate until the server brought a box. And on my way home tonight, as the tuna aroma was wafting through my car, I though "damn, I'm gonna scarf that thing down when I get home." And then I kept thinking..."I'm not really hungry at all, especially compared to the hunger I felt at various times throughout this week. You know what, I'm gonna put that in the fridge and eat it for lunch tomorrow." And that little anecdote is just one example of the fresh perspective I have gained from these fresh fruits and vegetables. It's amazing how a whim of a decision made one night after a documentary, and a mere week's worth of effort, can have such a profound impact on a person.

Throughout the next seven weeks (with the exception of Thanksgiving week, when I will be enjoying (delicious?) English fare in London and Oxford) I will continue to actively document the changes that my eating habits take (not just my diet, but the actual habits themselves). And hopefully some of you (if anyone is even reading this) will be inspired to at least make a small change, because I know we all have something to benefit from a healthier lifestyle.

To be continued...

Day 4: A Reflection

As the days go by my body is communicating louder and louder its needs to me. I was talking to someone earlier about my fast and I told them how necessary it is to eat fresh foods constantly throughout the day in order to not be hungry. Often my life is busy and it is not always convenient to eat fresh fruits and vegetables, and so I have gotten into the habit, like many Americans, of grabbing whatever is most conveniently available, which is often something unhealthy and unsatisfying to my body's needs. It occurred to me then that, in order to give our bodies what they need, we first have to listen to them, and we then have to create a schedule around those needs, not the other way around. Our bodies are the vessel by which we experience this Earth from beginning to end. We literally live and die by them. How much better could our lives be if we paid more attention to what it tells it, and nourished it the way it wants to be nourished? I imagine we would be sick less often; we would have fewer aches and pains; we would have more energy; and overall we would be happier people.

Earlier this evening I was facing one of those panicking moments where I was really hungry and I wanted so badly to take out the loaf of bread in my fridge and make some toast to spread my avocado on. But I took a moment to recenter myself and found something else that would satisfy my hunger and not betray the focus and hard work that has gone into this fast so far. I can feel my body changing- my digestive track, for one; I'll spare you the details- I am becoming more responsive to it, giving it what it needs when it needs it. I am also becoming more appreciative of the role food plays in my life, good and bad, and how that needs to change in the future in order for me to continue the pursuit of being the best possible version of myself. I am thankful for yet another opportunity in life to learn and grow, and I am glad to have people to share it with.

Goodnight everybody. On to day 5!

End Day 3

Okay, I'm starting to get the hang of it. I have to eat A LOT of fruits and veggies to feel full. I'm enjoying some more of my soup tonight before I go to bed. It's tempting to have a nice hearty piece of bread with it, but that will not help my detox. Today I had a salad with just a little balsamic vinegar on it, which was satisfying, in addition to a little fruit juice and some wheat grass juice. After my afternoon nap, I had some carrot-apple-ginger juice, and later some raw green beans (one of my favorites). All of this is accompanied by a constant intake of icy lemon water, which helps with the cleansing and feeling full. Tomorrow I'm going to make an apple peach bake to have for dessert (recipe below).

I feel a little tired, but that's not unusual for me, especially since my routine is a little disrupted with Theron being gone. I've had a little bit of a headache off and on today, but not too bad. Ready for day 4!


Apple Peach Bake

4 peaches, sliced (remove pit)
2 apples, chopped
3 Tbsp. raisins (w/out sulfites)
1 Tbsp. cinnamon

Bake at 375 degrees for 45 minutes or until apples are soft. Cool and enjoy!

Calories: 354
Protein: 4 g
Fiber: 14 g