Juicy Juice: Mel's Magic Potion

I am absolutely in love with juicing! It has totally changed my body on the inside and out, increased my energy level, totally leaned out my body,  improved my running and workout routines, eliminated my migraines,  and has allowed me to stop taking all medications! It has literally changed my life and I would encourage all you ladies out there to give it a shot.  

I've been researching juicing for a while now just to make sure I had accurate info. I put together this plan based off of multiple websites I found useful and accurate, and based off of my own personal juicing experience. Let me know what you think and please share your success stories with us! 

Remember, you HAVE to use a juicer when you are juicing to detox and cleanse your body. You do not want any chunks or pulp in your juice. 

The first day may be rough, but hang in there! It's totally worth it. Try very hard to only have the juices and the juices only, that's what will clean you out and reduce bloating. 

Preparing the juice takes time. To make it easier and save time, I juice all of my meals and snacks the night before and store them in mason jars. Makes it easie the next day. You just shake it up and drink up! You can store your juice in the mason jars for 4 days. I would only suggest storing in mason jars and nothing else. I bought a case of 12 16oz. Mason jars at Food 4 Less for under $10. 

When I'm not on a juice fast, I always drink  32 ounces of the green juices and 16 ounces of a citric and acidic fruit juice for nutrition, to boost my metabolism, and the keep me regular. It's a very good and healthy habit to get in to. 

On the days you are juice fasting, try to keep your workouts light......I know...... Easier said than done! You can still workout, just nothing too CRAZY! When you are fasting, you wont have all of your energy to have a crazy workout. 

Remember, drink lots of hot water with fresh lemon and fresh ginger slices. This helps with the hunger pains and cravings. The first day is brutal, but it gets so much better by day 2 and you will feel so much better, lighter, and less bloated. My stomach has never felt this good. My entire life I have struggled with IBS and it's taken a lot out of me. So I am very excited to see such amazing results from juicing, going gluten free and eating more "clean."

After day 3, I  slowly introduce solid foods back in to my eating. This is a great opportunity to see which foods you may be sensitive or allergic to.  Eliminate those foods from your eating in hopes of improving your digestive system. I also suggest keeping a food journal. 

You can also choose to do the juice fast for more days if you would like. I wouldn't suggest doing it for more than one week at a time. If you do decide to do it for more than two days, just repeat the recipes from day 1 & day 2 for your other juicing days or just get creative and create your own recipes. Always remember to have your smoothie transition day before introducing solid foods back in to your diet. If you don't do this, your tummy and digestive system will not be too happy with you. 

3 Day Juice Cleanse to Heal & Repair Digestive System

*Sunday: juice fast preparation day

*Monday: juice fast day 1 (2-3 liters of juice/day 66-99 oz.)

*Tuesday: juice fast day 2 (2-3 liters of juice/day 66-99oz.)

*for more than 2 days, drink the same amount of juice and water as the previous days.

*Wednesday: smoothie transition day. Blended smoothies and blended soup. (see below for recipes)

**Shopping List**

Millet (grain polenta type thing. I get at Lassen's) 

1 tbsp Soy seasoning 

2 avocado 

1/2 banana

Fennel bulb (looks like a big bulb of white/green type onion. I get at trader joes)

Dates

Sun flower nut butter (^^^similar to peanut butter)

16 cups spinach 

1 cup vegetable stock

Pure vanilla extract 

1 sweet potato 

Almond milk

2 beets

Ginger root

Lemon

2 tomatoes 

1 bunch romaine 

1/2 bunch parsley 

4 green onion

4 carrots

1 pear 

apples

Strawberries 

Oranges 

4 celery bunch

2 kale bunch

2 green peppers 

4 cucumbers 

1 onion 

Olive oil

Cinnamon 

Cider vinegar 

Liquid stevia or honey

Digestive tea

*Day #1: 

In total, Drink around 4 liters of water, 2 (64 oz.) liters of juice, and 250mL of digestive tea

*Day #2:

In total, drink around 2 (64 oz.) liters of juice, 4 liters of water, and around 3 dixie cup sized popsicles made from juice, and 250mL of digestive tea if needed.

*Day #3:

In total, drink 4 liters of water and see recipes below for meals and smoothies.

**Juice Fast Preparation (day before actual fast)**

The day before a juice fast is just as important as the fast itself. You want to make sure you’re not eating heavy foods that are going to cause any digestive upsets in the days to come. So, on Sunday plan on having foods like:

Steamed vegetables

Fruit puree

Brown rice

Nut or seed butters

Rice protein shakes

Hummus

**For more recipes, check out:

http://www.jointhereboot.com/category/recipes/

**Check out the documentary on juicing called "Fat, Sick, and Nearly Dead." You can watch it on Netflix or you can Google it and watch it for free.

***Juice Recipes***

~~~My favorites! I drink this everyday!

**Green Monster**

Kale

Cucumber

Celery

Parsley

Spinach

Green apple

Lemon (peeled)

**Sweet and Sour**

Cucumber

Lemon

Green apple 

~~ (DAY 1) Sweet and Green~~ 

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free

Yield: 750mL or 3 cups (24 oz.)

Servings: 1

Ingredients

1 pear

1 apple

2 cups spinach

1 bunch of kale

1 celery stalk (about 10 sticks with leaves)

1 cucumber

Directions

If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach, kale and cucumber. Then turn to ‘high’ and juice the pear, apple, and celery. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.

~~ (DAY 1) Veggie Overload~~ 

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free

Yield: 1000mL or 4 cups (32 oz.)

Servings: 1

Ingredients

2 tomatoes

4 cups spinach

1 bunch of kale

3 green onions

1 celery stalk (about 10 sticks with leaves)

1 green pepper

1/2 bunch parsley

1/2 lemon, juiced by hand and added in afterward

Directions

If you have a ‘low’ setting on your juicer, begin with the softer veggies first – tomato, spinach, kale, and parsley. Then turn to ‘high’ and juice the onions and celery. Squeeze in juice from half a lemon. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.

~~ (DAY 2) Cinnamon Ginger Nectar~~ 

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free

Yield: 1000mL or 4 cups (32 oz.)

Servings: 1

Ingredients

4 cups spinach

1 head romaine lettuce

1 English cucumber

1 celery stalk, about 10 sticks with leaves

1 apple

1 small knob of fresh ginger, about 1 inch section

1/2 tsp ground cinnamon

5 drops liquid stevia or honey

Directions

If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach, lettuce and cucumber. Then turn to ‘high’ and juice the celery, apple, and ginger. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.

Transfer the juice to a blender, add cinnamon and stevia or honey and pulse for a couple of seconds to break up the cinnamon.

~~ (DAY 2) Love Drunk Spinach~~ 

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free

Yield: 1000mL or 4 cups (32 oz.)

Servings: 2

Ingredients

4 cups spinach

1 English cucumber

1 green pepper, seeds removed

1 celery stalk, about 10 sticks with leaves

4 carrots

2 small beets

Directions

If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach and cucumber. Then turn to ‘high’ and juice the pepper, celery, carrots, and beets. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.

~~ (Day 3 SNACK) Caramel Apple Green Smoothie ~~

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free

Yield: 500mL or 2 cups or 16 oz.

Servings: 1

Ingredients

1 cup almond milk

1 frozen apple

2 tbsp sunbutter

2 cups spinach

2 medjool dates, pitted

1/4 tsp pure vanilla extract

1/8 tsp ground cinnamon

pinch salt

2 ice cubes

Directions

Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.

~~(Day 3 SNACK)~~

Cinnamon Nectar Ginger Juice (see recipe above)

~~(Day 3 BREAKFAST)~~

Ultra Green Smoothie

Ingredients:

1 cup apple juice made from fresh apples in juicer 

2 cups spinach 

1/2 avocado frozen 

1/2 banana frozen 

3 ice cubes

Directions

Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.

~~(Day 3 LUNCH)

Pump up your greens creamed soup

Ingredients

2 cups spinach leaves

1 avocado 

1/2 cucumber 

1 green onion

1/2 red pepper 

1/4 veggie broth 

1 clove garlic 

1 tbsp soy seasoning 

1 tbsp Lemon juice 

Pinch chili powder 

Pepper

Directions

Place all the ingredients and blend in blender. 

~~ (Day 3 DINNER) ~~

Sautéed Fennel and Lentil Soup

Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free

Yield: 500mL or 2 cups or 16 oz.

Servings: 1

Ingredients

1 tbsp extra virgin olive oil

1/4 cup diced onion

1 small sweet potato, diced – yield ~1/4 cup

1/4 fennel bulb, sliced – yield ~1/3 cup

1 cup vegetable stock

1/3 cup cooked millet

1/3 cup cooked lentils

Directions

To cook the millet, rinse and drain 1/4 cup raw millet before placing it in a small saucepan. Cover with 2/3 cup water. Cover and bring to a boil on high heat. Then reduce heat to low. Cook gently without stirring for 15-20 minutes or until the liquid is absorbed. Remove from heat and set aside.

Place the olive oil, onion, sweet potato, and fennel in a medium saucepan on medium-low heat. Cover and cook for 10-15 minutes, stirring often until sweet potatoes are tender.

Non-power blender version: Add vegetable stock to the saucepan and bring to a boil. Remove from heat and pour in your food processor or blender. Add remaining ingredients and pulse until smooth.

Power blender version (like blendtec or vitamix): Drop sauteed vegetables in blender with all other ingredients. Turn blender on low, progressing to high and run for 2-3 minutes until soup is hot.

***"Snacks"***

~Fruit juice – Juice in juicer 1 orange, 1 apple, 1 cup strawberries 

~Teas: chamomile, peppermint, lemon grass, ginger root, & sliced ginger root with lemon in hot water

~use fruit juice to make Popsicles in Dixie cups

***SUGGESTIONS/TIPS/ADVICE***

-Keep moving! Stay active!

- When using your juicer, use cheese cloth or colander  to strain out any pulp or chunks that may have passed through your juicer.

-Teas are great when you’re juice fasting. They’re comforting, warming, and calming. Some of my favorites are chamomile, peppermint, lemon grass, and ginger root.

-Green smoothies once per day to increase daily veggie consumption

-Smaller meals more often to lower the impact on digestion. Instead of

having 3 meals at approx. 500 calories each, switched to 5-6 meals at approx. 300 calories each

-Get back to intuitive eating and trust your internal wisdom

-Keep a food journal to rule out sensitivities or allergies

-Increase hydrochloric acid to assist with digestion:

5 minutes before each meal consume: 2 tbsp apple cider vinegar or 1/2 fresh lemon juice with 1/4 cup water.

-Increase healthy fats:

1 teaspoon of fish oil twice a day.

1 avocado per day. Has high fiber and high fat!

-Support smooth moving digestion:

2-4 grams of vitamin C powder per day.

-Give your digestion a break with a two-three day juice fast.

-If you feel hungry, tired, lethargic and a bit volatile while juicing, drink about 1 liter of fresh fruit juice in an hour or so.

Women Don't Have Boy Parts: Why You Should Put Down the Pink Dumbbells

Women really should not be weightlifting or lifting anything even remotely heavy, for that matter.

Heaven forbid that just laying eyes on a non-pink dumbbell weighing more than her purse could instantaneously cause her to bust out of her blouse like a bulky, bulging, bodybuilding She-Hulk.

So ladies, please be careful.

Don't pick up a double-digit dumbbell.

Don't even think of touching a barbell.

And don't you dare do anything less than 50 reps of bicep curls with that 2-lb pink Barbie dumbbell.  I would hate for any of you to lose fat, get stronger, decrease your risk for osteoporosis, or fit better into your skinny jeans.

That would be straight-up tragic.

Okay....so I'm being a pretty overdramatic and sarcastic. Who doesn't love that?!
I can only take it this offensively far because I was in the same boat as a lot of women just a few months ago.  That group of whiny, prudish women that cry "I don't want to lift weights!  I'm afraid I'll get bulky!"

Please.

If you've ever uttered this whine out loud or to the voices in your head, please don't take offense that I'm pointing out how ridiculous this statement is...because I've said the same exact thing too!  Mel likes to tease me about it on multiple occasions. And then I chuckle and we all have a good time at my expense.  Whatevs. 

First of all, what exactly do you think "bulky" is?

Is it this?

 

Or this?

My question is why do they bother even wearing a bikini top?!  It's not like they have breasts to hide anymore!  Why is this chick's face pale white while her body is a sweaty old prune?

What about these ladies?  Are they what you would call "bulky"?

I can't tell you how many times I've heard a woman say she wants Kelly Ripa's arms.  And apparently plastic surgeons are saying that last year, women wanted Michelle Obama's arms so badly, they were undergoing plastic surgery for an upper-arm lift {brachioplasty}.  What the what?!

The last pic is of Julie Foucher, 2nd place woman in the CrossFit Games in 2012.  She's just adorable, and only 24 years old!  She didn't participate in this year's CrossFit Games because she's focusing on medical school.

But for the sake of argument, let's just say we're all on the same page here...

Bulky? Yes.

Bulky? No.

This is Camille Leblanc-Bazinet, she's currently ranked 1st in her region in the CrossFit Regionals, finishing 1st in 6 of the 7 events.

Can I just humbly clarify something for all my lady friends?  You do not (do NOT) have the physical capacity for looking like Arnold Schwarzenegger in his prime bodybuilding days {thank God, right?}.  And the ones who DO end up looking like the Governator {see above}, well, I'm pretty sure they have a little bottle and needle they can thank for that.  Women have 10 to 30 times less of the hormones responsible for muscular hypertrophy, meaning a woman's muscles won't gain size but definition and tone.  You can't possibly be afraid of looking like a man because...well, you aren't one!  How about that?  Huh, who knew?

I strongly believe God designed women for incredibly strong feats.  We are designed to carry heavy weight on our bodies when pregnant with a baby.  We are blessed with incredible strength to push the sucker out 9 months later.  We're physically capable of constantly picking up and putting down children and groceries that weigh more than our pink dumbbell.  If you have children, do you realize that you're already "lifting heavy" on a daily basis?  Are your arms heaving out of your cap sleeves from that?  Probably not, I reckon.

So why weight train or "lift heavy"?  Besides making it easier to carry your laundry around the house and not tucker out so quickly when your child reaches up to you to be picked up squealing "Again! Again!"...

Lose Body Fat/You'll Look Awesome

Oh Lordy, don't we all want to do that! Understand that losing body does not necessarily mean the number on your scale will automatically plummet. It depends on how "sizeable" you are to begin with.  Since weight training in March, my weight has actually gone up at least 3 pounds.  And yet my clothes fit better.  Since muscle is much more dense than fat, a pound of muscle takes up much less space than a pound of fat.

At the end of the day, the number on the scale is just a number.  The better way to measure your progress is by how your clothes fit and or by looking for muscle definition in the mirror.  Also, muscle burns more calories at rest by raising your resting metabolism.  For every muscle you gain, you burn 35 to 50 more calories per day (a pound of fat burns 2-5 calories per day). The flat-out myth that lighter reps should be used for better muscle tone.

Improve Cardiovascular Health:

"But can't I just set the incline to zero and speed to 3 mph on the treadmill and just go?" While it certainly is better than sitting on a couch, the answer is a big fat N-O, Sissy Lalapants.  You're better than that, I know you are!  Weight training lowers LDL cholesterol, increases HDL cholesterol, and lowers blood pressure (*). Some day soon I'll write about how irritated I get when people only do aerobic training {treadmill, elliptical, Zumba, Spin, etc.}, but that's a whole other post for a whole other day.

Reduced Risk of Diabetes

The beneficial effect on diabetes comes from weight training's impact on insulin receptors.  Building muscle mass improves the sensitivity of insulin receptors, making it easier for muscle cells to absorb glucose.

Reduced Risk of Osteoporosis 

Wouldn't you just love to be that little old lady screaming "Help, I've fallen and I can't get up!"?  If you would rather sign up for the LifeAlert button for when you fall and broke a hip, then don't lift. Otherwise, increase your bone mineral density through weight training.  A study on postmenopausal women participating in a strength training program for a year underwent a significant increase in spine and hip bone density {those areas most affected by osteoporosis in older women}. 

You: "Okay, Dawn, sign me up! I've got some squish I can afford to lose.  I want some muscle definition.  I want to get stronger!"

Me: "Awesome!" {high fives you}

You: "Uh, how exactly do I lift heavy?"

Easy peasy, friend.  First of all, look at everything that claims it will "tone" you...and run the opposite direction.  Lose the mindset that you are wanting to get "toned"..."toning" is simply another word for "waste of your time and muscle."

Think more like an athlete and how they train.  Would you ever see an Olympic gymnast doing so-called "toning" exercises? Heck to the no. 

You want to pick a weight that you can barely knock out 10 reps, and definitely not 11 reps.  Don't rest for long periods of time, ideally less than 60 seconds between exercises.  Pick compound movements {as opposed to isolating exercise} that will work multiple muscle groups, several joints, and give you the most bang for your buck without taking up a lot of your time.

Some of my humble suggestions...

Pull-ups: I use an assisted pull-up machine for 2 or 3 sets of 8 reps since I can only do one strict body weight pull-up.

Push-ups: Make it easier by getting on hands and knees.  Make it harder by doing handstand push-ups.  I actually do push-ups at work when no one's looking.  I won't tell you when or where because it's a really big secret.

Squats: Either body weight {also called "air squats"} or with barbell {I like to do front and back squats at the squat rack}, kettlebells, or dumbbells.

Thrusters: This has become one of my favorite moves because it hits so many muscles.  I usually use a 45-lb barbell.  You squat while holding your weight and then push press it above your head.

Tricep Dips: On a chair or couch to make it easier, or full body weight to make it harder.

Lunges: Hold a weight overhead and keep your arms locked and straight for an awesome challenge.

{Upright} Rows: While standing, hold your weight with arms straight down, then "pull" your weight up towards your face with elbows bent and up above your shoulders.  I like to use a weight plate for these.  There's lots of other variations on rows that are good.

Well, my friend...I hope that you have been inspired, encouraged, and educated about how great weightlifting can be for you.  Please e-mail us at burnandfuelwomen@gmail.com and let us hear your story!

Lots of love, Dawn