Hi juice friends!
Back in the fall of 2010, I started a nutrition blog called Nutrition Concierge. It was my first foray into the blog world and an opportunity to share all the knowledge I had gained during my Master’s program. A ton of nutrition info was floating around in my head and I had no idea what to do with it. So I started blogging and sharing with anyone who wanted some simple nutrition tips and advice on how to eat healthy but still have a fun life (i.e…not getting rid favorites such as wine, pizza, french fries, etc!). Now that the holiday season is upon us, I thought I would drag out this oldie but goodie. Enjoy!
Here are some tips on what hors d’oeuvres and decadent foods to stay away from, ones in which to indulge, and the few to sneak when no one is looking! The happiest (and sometimes most stressful) time of the year is upon us! As are the numerous invites for holiday parties, work socials, and celebrations dedicated to this lovely month. While we rush around to buy the perfect presents, decorate our homes, and start thinking about our goals and dreams for the new year, we tend to lose ourselves in the process. Namely, we eat. And we eat a lot. Maybe you were “good” all year and are letting loose or you have allowed yourself to indulge this season. Either way, enjoy the food offered but at the same time try not to overdo it and begrudgingly have to add “Lose Weight” to the top of your New Year’s Resolution.
Stay away from…
- Creamy dips - Normally loaded with calories, saturated fat, and sodium. If you must, take a small amount and use raw veggies as dippers.
- Sliders - We can never have just one! They are so tiny and cute! If you must, take off the top bun and don’t dip it in the aioli.
- Bacon-wrapped anything - Need I say more.
- Fried treats - We all know that fried foods go right to our hips, thighs, and belly, providing us with excess fat and calories. If you must, have one piece and fill the rest of your plate with foods from the INDULGE LIST.
- Mini Quiches - Normally made with pastry and eggs, this is already extremely high in calories, regardless of the spinach in it. If you must, have only one!
- Pigs in a Blanket - Another “very little and very easy to eat 10″ type of appetizer. Almost 100 calories per little pig, eat one or two and leave the rest to the other party goers.
- Mini Pizzas - Depending on the topping, you may want to opt out of this appetizer OR indulge if it’s covered in healthy vegetables. Again, anything mini is going to trick your mind into thinking that more than one is ok. Sure, if you want to add “Lose Weight” to the top of your Resolution list.
- Egg Nog - Dear God..when did this become a staple in our holiday diet? Imagine drinking milk, cream, and eggs all in one little cup? No bueno! Just don’t do it. If you must, make sure it’s the low-fat variety.
- Raw veggies with hummus / bean dips - Loading up your plate with veggies will provide you with fiber, antioxidants, and will fill up your tummy so you don’t have five brownies later in the night.
- Shrimp Cocktail - Shrimp is a great source of lean protein.
- Variety of nuts - Eat these for an abundance of healthy fats.
- Salsa - Low in calories and high in antioxidants. Limit the chips and try veggies instead!
- Fresh fruit bowl - Snacking on fruit doesn’t sound as fun as the Pigs in a Blanket but your pants will thank you later, as will your body for giving it the essential vitamins and minerals it craves.
- Olives - Wonderful source of healthy fats and are low in calories (but tend to be high in sodium so still limit your consumption).
The Ones to Sneak…
- Desserts - The dessert table really tests your willpower. And since it is the time to celebrate, have a dessert and enjoy it. But remember, the plates are small for a reason. Don’t pile it to the sky. If your dessert fits on the plate, then perfect. Don’t add more. That will be your way to “portion size” the best food at the party!
- Alcohol - The calories all add up so increase your water intake and refer to my blog “To Drink Skinny, Is To Be Skinny” for some tips at the bar.
***Remember to eat something before you head off to the party. Going on an empty stomach will set you up for failure and you will unconsciously overindulge. A little healthy snack beforehand (complex carbohydrate, lean protein, and healthy fat combo) will help stabilize your blood sugar levels and prevent the “ravenous you” from coming out!
If you are asked to bring an hors d’oeuvre or side dish for a party, check out these websites for some healthy recipes…
Embrace and enjoy this beautiful season and if you have too many Pigs in a Blanket, don’t stress about it. Exercise the next day, drink lots of water, try a juice cleanse in the new year, and love your body unconditionally!
Hey there friends!
Hope the start of Fall is treating you well! Remember…. this is the most important time of the year to keep up with your immunity, so make sure to supplement your diet with fresh, cold-pressed juices. It’s the easiest and most effective way to get the vitamins, minerals, antioxidants and wonderful nutrients into your cells. Not to mention, it will keep your body hydrated and prevent that feeling of being rundown. With the holidays right around the corner, it’s the best time to think about becoming SUPER healthy. Perhaps doing one of our cleanses is a great way to jumpstart your health and wellness before the craziness sets in.
Speaking of craziness, it has been a whirlwind past couple of months since getting the juice truck. Learning how to drive that beast was quite intense and then determining where to go every day was such a challenge. But we have settled into our new life with the truck and even got to name it. After opening the name game to all of our fans and followers, we came away with a great name! Our juice truck is called J.i.M. – Juice in Motion. We love it and feel like it really encapsulates everything we are striving to offer.
I also got to meet the awesome, Max Goldberg, of LivingMaxwell and founder of the Pressed Organic Juice Directory. Such an awesome guy! We talked all about the juice world and nutrition. It’s super fun to chat with someone that is so passionate about healthy living as I am. I brought over the juice truck and got to present my juice line to him and his followers. Check out the video here!!!
Thank you for continued support of VEJ and please stay tuned….we have lots of exciting news to bring you in the next couple months!
In health and happiness,
Hey there juice friends!
Exciting news to report that we made it into The Denver Post last week!!! The food editor, Doug Brown, had done our cleanse a couple months ago and wrote a pretty awesome piece about his experience during the 3-days and also our expanding business here in Denver. Interestingly enough, I also wanted to bring light to an issue from the article. As you will notice, we are parked in front of a fire hydrant. I have had many people contact me regarding this faux pas and I thought it was important to address this issue. We do not park in front of fire hydrants and for the sake of the pic and getting the right lighting/shot, we had to move the truck very briefly. Once the shot was over, we moved it out of the way. :)
Thank you for all your support in the past 2 months as the juice truck gets more comfortable being on the road. Look forward to meeting many more of you in the months to come.
In health and happiness,
Cold-pressed juices are booming in Colorado, including Whole Foods
Juice bars, juice menus, $8 single-serving bottles of kale-and-fruit juice at Whole Foods, juice “cleanses,” even a juice truck. Upscale juice (not a glass of OJ, but elixirs made with things like dandelion, ginger, beet, chard, carrot, cucumber, mint, and much more) has been ascendant in Denver and Boulder for nearly a year, and along with the flood of beverages has come a good bit of talk about their benefits.
We will get into those alleged juicing benefits in a bit, but first, my experiment. I worked with Jill Latham, a registered dietitian who owns Vibrant Earth Juices, a Denver juicery and juice truck, to go on a three-day juice fast.
Latham’s juices, like most of the nouveau concoctions, are “cold-pressed,” meaning a hydraulic press squeezes juice from the vegetables and fruits. The method extracts more liquid, and because the machine does not have whirling blades, like most home juicers, the stuff being juiced does not heat up and thus “cook.” Most people selling cold-pressed juices also trumpet that they are raw, or uncooked.
Either way, I wanted to see if I could get by on juices alone for a few days, if I indeed would feel more energetic, more “clear-headed,” as juicing-fans say.
So on a recent Tuesday morning I gulped 16 ounces of kale, romaine lettuce, dandelion, parsley, celery, cucumber, apple, lemon and flax oil, and launched into my busy day at work.
The hours would be divided into six juices. Day one was the toughest. The juices filled me up adequately, but I craved chewing and the taste of food. By the time I got home in the evening, to a plate piled with my daughter’s homemade macaroons, my desire to chew had grown powerful; I inhaled those macaroons before returning to my blend of kale, beets, carrot, apple, cucumber, ginger, flax oil and strawberry.
The juice was no macaroon, but it was good, as were the others, which had things like almond milk, pear, pineapple, cranberry, flax oil, flax meal — all of them were packed with organic ingredients and designed to carry me through the day, with different combinations of fat, fiber and protein (from nut milk) as well as the nutrients.
Drinking nothing but nutritional juices for a short period of time doesn’t carry many health concerns, said local dietitians. Fasting might not bring with it a lot of scientifically proven benefits, but things like kale, dandelion, beet and ginger offer important nutrients to a diet; if they come in juice form, it’s better than not having them at all.
Juicing is “gaining in popularity, and it helps clients get their five to nine servings of fruit and vegetables,” said Jessica Crandall, a dietitian at Denver Wellness and Nutrition and a spokesewoman for the Academy of Nutrition and Dietitics. “Make sure you don’t do it long-term, though. And also make sure the juices aren’t just fruit-based, that they have protein, essential fatty acids, as well as vegetables. If it’s just fruit, it’s an excessive amount of calories. You might as well be eating the blueberry pie instead of the juice.”
Suzanne Farrell, owner of Cherry Creek Nutrition, said short-term cleanses are fine but not really necessary. To her, a proper cleanse is an overall diet that is free from most processed foods, and has a good balance of protein, fiber (which is eliminated in cold-pressed juices) and nutrient-dense plants and vegetables.
“I think it makes sense to put the effort forth to introduce healthy foods like kale and beets to the diet, getting more of the foods that decrease things like heart disease and cancer,” she said. “But to only do them? The research doesn’t show cleanses are beneficial.”
Both dietitians are more fond of using juices as diet supplements rather than meal replacements.
The occasional juice, rather than the six-a-day route, certainly is more affordable. One of Latham’s juices costs $10. A three-day fast, complete with juice deliveries, nutrition consultations and pre- and post-fast menu ideas, costs $195.
The cost reflects the amount of produce that goes into a juice; think about the volume of juice that gets pressed from a bunch of kale, versus an orange. It’s much less, and the high-end juices are packed with ingredients that aren’t necessarily swollen with liquid. In addition, in many cases the produce is organic, which comes at a premium.
The cold-pressed juices at Whole Foods, which were first introduced in the region about six months ago, are “booming and growing by leaps and bounds” said Dave Kauder, grocery manager for the Rocky Mountain Region. The region carries three brands of cold-pressed juices, and more are on the way. Regional managers wondered if the high price might turn the category into a dud, but that hasn’t happened, and Rocky Mountain-area stores are considering adding their own cold press machines in a month or so.
Despite the dietitians’ reservations about fasting, I did find the experience helpful. I appreciated how I learned to put aside cravings. When all you are having for meals is juice, you save a lot of time previously spent shopping, cooking, eating and cleaning-up. By the time it was over, I felt healthier, and never did I feel like I was starving myself.
I don’t see it happening again anytime soon, in part because of the cost. But the occasional liquid lunch? (And I’m not talking martinis.) Absolutely.
We are so excited to announce that our custom built juice truck has arrived in Denver! It is more beautiful than we could have ever imagined and can’t wait to share it with everyone in Denver. We have to get signed off by the health dept and hope to be out and about by Wednesday of next week.
Look forward to bringing you the best cold-pressed juice in town!
Thanks to the amazing, Andra Zeppelin, on her great article about our move to Denver and the arrival of our juice truck. We are so excited to be featured in Eater Denver. Its an amazing website to get all the hot news on restaurants, bars, and anything food!
Check it out!!
Jill Latham packed up and moved her two year old juicing business based in Santa Barbara, California to Denver just weeks ago. Latham wanted to be in Colorado to be closer to family but she also saw an opportunity here to grow her company, Vibrant Earth Juices, and elevate the standard for cold-pressed juices in the Mile High City. Her juices are freshly pressed, raw and organic, made with fruit and vegetables sourced as locally as possible.
Right now, juice fanatics can order the juices or juice cleanses online and get them delivered to either their home or office, but in less than a month, the option to pick up from a variety of locations will become available when Vibrant Earth Juices rolls out its custom-built juicing truck to the streets of Denver.
When Latham came up with the idea of a juicing company, she had no business experience. Fresh out of school, this registered dietitian who holds amasters of science in nutrition, dietetics, and food science, decided to spread the benefits of something she was passionate about in her own life- juicing. She opened a store in Santa Barbara, built her internet presence and clientele, and now, after a cross-country move, she’s ready to bring her juices to a truck. Less than two weeks ago, she won Woman Entrepreneur of the Year in Emerging Business for Vibrant Earth Juices, presented by The Spirit of Entrepreneurship Foundation.
Latham’s juices stand out in both taste and nutritional value. The inventive combinations like pineapple, pear, and mint or pear, cucumber, ginger, lemon, and Aloe Vera Juice create unique flavor profiles. On the nutrition side, using her background as a registered dietician, Latham decided to add a teaspoon of flax oil to all of the fruit and vegetable blends. This is not common in other juices. The flax oil is a vegan oil, high in antioxidants and Omega-3 fatty acids. Including it helps with the digestion, transport, and absorption of the nutrients in the juices.
This past Friday was an incredible moment for me when I won Woman Entrepreneur of the Year in Emerging Business for Vibrant Earth Juices. Presented by The Spirit of Entrepreneurship Foundation, I was nominated along with two other amazing businesses, Chapala Gardens and Gray Electrical Consulting + Engineering, both based in Santa Barbara, CA. When they called my name, I can’t tell you how excited I was. It truly was the culmination of 2 years of incredibly hard work and I felt so incredibly honored to be presented with this award. It just goes to show…hard work really does pay off. So again, THANK YOU to the SOE Foundation. I am so blessed!!!
A big THANK YOU to the juice guru himself, Max, founder of LivingMaxwell and his amazing, in-depth, Pressed Organic Juice Directory, for our Denver feature. It was such a pleasure speaking to him on the phone (he literally knows everyone in the juice biz) and honored to be part of his world. Take a read!!
Vibrant Earth Juices Leaves California, Ready to Make a Big Splash in Denver
Written by Max Goldberg on May 9, 2013
It is not often that you see a pressed organic juice company close up shop and relaunch in a brand new city thousands of miles away.
But that is exactly what Jill Latham did.
And my prediction is that it will turn out to be a very savvy move for this founder of Vibrant Earth Juices, an organic juice business that operated for the last few years in Santa Barbara, California and is now based in Denver.
While personal reasons were a big factor in her decision to leave California, the potential growth opportunity in Colorado was also a huge draw.
“There are no significant juice companies in Denver, and it is a market that is in need of this product, especially since residents here are so health-conscious and love to exercise. With family in Colorado, I thought it would be a great place to build the business.”
Even though Jill Latham is new to Denver, she is hardly a beginner to the pressed organic juice world. Aside from being one of the very first entrants in the Santa Barbara market, Vibrant Earth Juices has built up a national clientele to whom she ships via overnight delivery her organic juices.
As of now, Vibrant Earth Juices delivers cleanses and juices a la carte throughout the Denver area. Yet, much bigger plans are in the works.
In the next month or so, Denver residents should expect to see a Vibrant Earth Juices truck, which will be in different locations throughout the city selling pressed juice and superfood smoothies. Additionally, by the end of the year, Jill Latham hopes to have her first retail location up and running in the Lower Highlands area. And she’s got a really smart product line that will be introduced this winter: organic soups.
As a Registered Dietician and as someone who holds a masters degree in nutrition, Jill Latham brings much more to the table than just great tasting juices. For her, it is also about providing education and getting clients to understand the nutritional implications of a cleanse.
Denver residents should be extremely grateful that an experienced juice entrepreneur has rolled into town and will be working hard to keep them healthy.
We have finally arrived in our new home! Denver, Colorado!!!
We are so excited to be here and share our juice love with this amazing city and state. Of course, it was really sad to leave Santa Barbara, the inspiration and original home of VEJ, however, being close to family is of utmost importance so this move was an important one.
We are in the process of having a juice trailer built for the LoHi area, but in the meantime, our juice production is up and running. We are happy to deliver wherever, so if you are in the area and want to try our organic, cold pressed juices, email us at info@vibrantearthjuices.
In health and happiness,
Last week, we had the opportunity to send our cleanse to Chef Amber Shea, the queen of juice cleanses. Chef Amber’s speciality is making healthy, delicious, and nutrient dense recipes and sharing them on her fun and super informative website and blog. In addition to creating recipe books and educating her followers about healthy food, she has taken it upon herself to try EVERY juice cleanse in the country and give her readers honest feedback so they can make an informed decision on which cleanse to try.
Vibrant Earth Juices was her SIXTEENTH, yes 16th!!!, juice cleanse and we were so flattered with her intelligent commentary and fabulous feedback.
Give it a read and head over to her website, ChefAmberShea.com and check out everything she has to offer. We really love her book, The Real Food Cleanse, to help you transition into a healthy, clean diet after embarking on our cleanse program.
By Chef Amber Shea on April 2, 2013
Today’s post is the sixteenth in a series of reviews of juice cleanses from companies that offer home delivery on their fresh, raw juices.
Last weekend’s juice cleanse (the last one I’ll be reviewing, for awhile at least!) came to me courtesy of Vibrant Earth Juices, based out of Santa Barbara, CA. Vibrant Earth cold-presses all their organic juices with minimal heat and friction, preserving the vitamins and enzymes within.
Developed by nutritionist Jill Latham, who holds a Masters of Science in Nutrition, Dietetics, and Food Science and is a Registered Dietitian, Vibrant Earth Juices’ goal is to energize, heal, and rejuvenate your body, all while being grounded in strong scientific and researched-based nutrition practices. Love that!
One example of Jill’s nutrition know-how in action is the fact that she includes a small amount of ALA-rich flax oil in each juice. As Jill says:
“All of the fruit and veggie juices have flax oil added, as this helps with the transport and absorption of the fat-soluble vitamins (A, D, E, and K). Your body needs a fatty acid carrier to absorb those nutrients, and the oil also helps to prevent huge spikes in blood glucose levels from the sugar in the juices. You get a much more steady absorption rate with this addition.”
Last week, I completed Vibrant Earth Juices’ 3-day juice cleanse program.
Arrival: The package was delivered bright and early at 9am on the first day of the cleanse. The contents of the box were snugly and securely packed.
I had cleared plenty of space in my fridge for the square-shaped bottles, which can be easily stacked on top of one another if needed.
Options: Vibrant Earth Juices offers one 3-day program, called their Clean Program. It contains a pre-selected set of six daily juices. Each bottle is labeled with a number to indicate the order in which you should drink them. Beyond that, you get to decide how quickly and at what times of day you drink each of them (though Jill offers recommendations on those two things).
Variety: Other than the two green juices, every drink of the day is different (though the selection doesn’t vary day-by-day).
1. Energy: Kale, Romaine, Dandelion, Parsley, Celery, Cucumber, Apple, Lemon, Flax Oil
This drink appears twice each day, and it’s a solid green-juice blend featuring cucumber and sweet apple. I like the variety of greens included, particularly the detoxifying dandelion and cleansing parsley. A dash of lemon ties it all together.
2. Immunity: Pineapple, Pear, Lemon, Mint, Flax Oil
This fruity juice is super-sweet but also a little tart, and contains just a hint of mint. I’d love to sip this beside a pool or the ocean; it totally deserves a little paper drink umbrella!
3. Refresh: Sprouted Almonds, Filtered Water, Dates, Cinnamon, Vanilla Bean
Now this was new—Vibrant Earth Juices puts their nut milk drink in the middle of the day! I couldn’t shake the feeling that it was my “bedtime drink,” though, so I did save part of it to have later each day. It’s an excellent almond milk; I love that it’s sweetened with dates and made with sprouted nuts. It’s also not overly sweet; I actually added a few drops of stevia to mine.
4. Energy: Kale, Romaine, Dandelion, Parsley, Celery, Cucumber, Apple, Lemon, Flax Oil
This juice was identical to juice #1.
5. Calm: Carrot, Beets, Kale, Apple, Strawberry, Cucumber, Ginger, Flax Oil
This drink took me by surprise—I had braced myself for a strong, beet-y red juice, but instead was greeted with a sweet, refreshing, “pink”-tasting juice (if that makes any sense!) with a clear mention of strawberry, which I’ve yet to see in any other cleanse’s juices. Truly refreshing and delicious, this is officially my new favorite way to “eat” my beets.
6. Detox: Unsweetened Cranberry Juice, Flax Meal, Filtered Water
Since the nut milk was earlier in the day, this final drink is a change of pace from other cleanses: a not-too-sweet cranberry juice drink with ground flaxseed mixed in. As Jill explains, the flax is “intended to pull everything through the digestive tract” and help in both toxin elimination and bowel movement.
Extras: Vibrant Earth Juices sends a small tote/grocery bag with your cleanse.
Cost: Vibrant Earth Juices’ cleanses cost $65 a day plus shipping (which costs between $50 and $75 per 3-day cleanse, depending on where in the country you live). This brings the total price of a 3-day cleanse to $245-$270, or $81-$90 per day.
(Full disclosure: Vibrant Earth Juices sent me this cleanse “on the house.”)
Support: The Vibrant Earth Juices website is packed with information, tips, and guidelines, and they offer unlimited email support with your cleanse. Jill also sends you detailed pre- and post-cleanse emails containing nutritional/diet recommendations, supportive tips and tricks, and even recipe suggestions.
How to Order: Online or by phone (805-895-7171). They deliver nationwide.
Final Thoughts: Vibrant Earth Juices’ cleanse is a standout for me, and I’ll tell you why: it is a comfort and confidence-booster to know that the whole program was designed from the ground up by a Registered Dietitian with a Masters degree in nutrition! That’s a level of expertise I’ve not found in any other program, and it shows up in a number of ways. Interestingly, Jill’s inclusion of flax oil in each juice parallels something I have done on my own in other cleanses—namely, before drinking particularly sugary/fruit-based juices, I’ve taken to swallowing a teaspoon or so of coconut oil to offset the sugar rush. I love how Jill points out that the flax oil in her juices boosts absorption of fat-soluble vitamins as well—it makes me wonder how much vitamin A and vitamin K I’ve missed out on in countless other green juices by not consuming them with a tiny bit of fat. When doing something as calorie-restrictive as a juice cleanse, this kind of nutrition know-how is invaluable, and casts a different light on the whole experience.
Other examples: Jill puts her nut milk (which is thoughtfully made with sprouted almonds and whole dates, by the way) in the middle of the day, which offers a greater sensation of fullness throughout the afternoon, and means you don’t go to bed still digesting a great deal of nut-based fat and protein. Instead, her last drink of the day is the detoxifying cranberry juice-flaxseed combo to promote movement of the bowels and general flushing of the digestive tract.
Jill’s frequent and ultra-helpful emails are another big plus, as well as the fact that she’s available to answer any questions you may have before, during, or after the cleanse. This level of personal support is a boon to first-time cleansers especially. In sum, I was very impressed with my Vibrant Earth Juices cleanse as a whole, and would absolutely do it again.
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Today we debuted one of our new juices, GLOW. First of all, don’t you love the name? I think it really evokes how great you feel after you drink this yummy juice. GLOW is chock full of Apple, Lemon, Ginger, and an amazing spice called Turmeric. The health benefits of this juice are abundant and one that should definitely be added to your juice regime. While we all know how great apple, lemon and ginger are to our health, some might not know about the wonderful benefits of Turmeric.
Turmeric is an orange-colored spice that is imported from India, is part of the ginger family, and has been a staple in Middle Eastern and Southeast Asian cooking for thousands of years. Turmeric has been widely used in Ayurvedic and Chinese medicines due to its amazing anti-inflammatory properties for both inside and outside of the body. Seems as though Western medicine is just now catching on (not surprising!!).
Here are some of the wonderful benefits that Turmeric offers the body…….
- Antiseptic and antibacterial agent. Great for disinfecting cuts and burns
- Natural liver detoxifier
- One of the most potent anti-inflammatories
- Natural pain killer
- Aids in fat metabolism and helps with weight maintenance
- Anti-inflammatory properties of Turmeric are beneficial for arthritis
- Speeds up wound healing
- May be helpful in preventing cancer incidences
- Decreases ance when used as a topical on the skin
- Reduces gum infections
- Beneficial for decreasing inflammation in your joints
So whether you are drinking it or sprinkling it on your food, make sure you get some Turmeric in your diet. Keep your body inflammation-free!
In health and happiness,
And so it’s here – the New Year. A time to reflect on the past 12 months; happy times, sad times, difficulties, surprises, excitement, love, and everything in between. It’s a time to muse on all the achievements that are important for 2013. A time to reach new heights, attain new goals, and start fresh. I also think thankfulness is at the forefront of our minds during the change of the year. Thankful for all the blessings bestowed upon us in the past year, and even more thankful that we get another chance to start over and pursue our dreams. With the right mindset, it’s a very exciting time in life.
In my line of work, I find that time and time again most of my clients (and everyone else I know….myself included) put health and wellness at the top of their “tried and true” New Year’s Resolution list. Mainly because we overindulge during the holidays and sluggishly make our way into the New Year. Whether the initial goal is a number on the scale or a pair of pants you dug out of the closet that haven’t fit for years or just a desire to feel better, it’s there. It can be a depressing resolution or it can give you feeling of hope that THIS YEAR you are going to be the happiest and healthiest version of yourself.
However, I’m starting to realize that New Year’s resolution lists could be the bane of our existence. First of all, who started this trend???????? Do we seemingly set ourselves up for failure? Or is the list undeniable motivation? Could the list be similar to when your significant other nags you to do something you clearly do not want to do? Is it a constant reminder of what you AREN’T doing and unintentionally putting pressure on yourself to be this perfect (possibly unattainable) version of who you think you should be? I still can’t seem to figure out how the New Year’s resolution list affects me. I’m already anticipating it in December and agonizing over what should be on it. So I write them year after year and honestly, it kind of annoys me, especially if I failed on any one of the items come mid-January. Cut to March, I may have no clue where the list is, and I have a million other things that are now my “March resolutions”.
This year, Im doing something different. And maybe you want to try it too. This year I’m still gonna make a list. But it’s going to measureable and it’s going to have clearly detailed dates for “completion”. So how do you do this?
Let’s just start with the “weight loss of X number of pounds/get healthy” goal. First of all, that is so vague and no wonder we fail 2 weeks in. What is measureable in that statement? Nothing. And what does get healthy mean? Does that mean you will have a lower total cholesterol number in 6 months? Does that mean you eat 2 servings of veggies per day? Or does your New Year’s resolution list look like this…. “Lose 10 pounds, go to yoga, eat more fruits and veggies, stop drinking so much, workout a lot more, and be happy”??? I think mine have looked like that for many years. Again, these are super vague but believe me, this is where everyone starts because we don’t know it any other way. And it seems easy enough. However, it sets us up for failure.
If one of your resolutions for 2013 is to lose 10 pounds, start by thinking what is achievable. Losing 10 pounds by the end of January could happen, but that is going to be hard and by the middle of February, the 10 pounds may be back with a few of their friends. Here is a more realistic way to focus on losing 10 pounds….
First of all, break it down into small increments so the results are achievable and something that YOU can measure. To healthfully lose 1 pound, you need to have a deficit of 3500 CALORIES/week. Crazy, right? But that can be done. Simply, you would need to cut out 500 calories per day for one whole week. That is much easier to focus on. Start there. Cutting out 500 calories per day could mean you don’t drink every night (2 glasses wine = 300-350 calories) and forgo your 200+ calorie drink from Starbucks. In one day, you saved yourself 500 calories…..and just in beverages! Now slowly keep moving forward. Day by day. Week by week. Your New Year’s resolution should look something like this.
New Year’s Resolution
- Lose 10 pounds by April, 2013
- Cut out 500 calories for 3/7 days, exercise 3x/week January 7-14th
- Cut out 500 calories 5/7 days, exercise 3x/week – January 14th – 21st
- Cut out 500 calories every day for an entire week, exercise 4x/week – January 21st – January 28th
- Increase exercise to 4x/week with 1 of those days being a yoga class – January 28th – February 4th
Seems to me if you follow something so detailed as this, you have already lost 1-3 pounds by the end of January. Keeping that up, while adding more healthy foods to your diet (Eat 2 servings of vegetables the first 2 weeks of February, Make a healthy smoothie for breakfast 4x/week for the last 2 weeks of February), will get you to your goal in no time. This changes it from a fleeting desire to a new lifestyle. The best part is that it keeps you focused and you haven’t drastically changed your life. ‘Cause hear me out…that does NOT work.
Most importantly, the path to achieving YOUR goals must be fun, desirable, evoke happiness, and give you noticeable results. I constantly see my clients set ridiculous goals to achieve in a short amount of time and the process of getting there (or not getting there at all) is nothing short of a pain in the butt. Just another way we unintentionally set ourselves up for failure. The journey must be enjoyable or who cares? Who cares if you look hot in your jeans if you didn’t enjoy the process in finally getting them on? Sure, cutting out your favorite glass of wine every night can be a bummer but don’t be so extreme. Why are Americans such extremists? We will eliminate everything we love to fit into a specific jean size or see a number on the scale, and then find ourselves crawling back to what we love, what we crave, and what gives us comfort when we realized we have failed. This is the main reason to start with small, measureable goals. This will garner success and make you happy in the process.
So in an effort to make 2013 your best year yet, really think about your list and what you want to achieve. Don’t write it hung-over on the 1st. And don’t feel you need to start on Monday. Start the MOMENT you feel ready. Make sure to add as many dates as you can. Share it with your partner or a friend, who will, undoubtedly, help keep you consistent and compliant. Put it on your fridge, in your phone, on the bathroom wall, in your car. Celebrate that YOU are becoming the most fabulous version of yourself. But in small steps. I mean…you have all year, right?
In happiness and health,
I woke up on Day 2 feeling pretty normal. I wasn’t super hungry or anything (even though I did go to bed hungry) and felt like I had plenty of energy. However, as the day progressed, I started to feel like I would zone out pretty easily. Could have been the lack of calories or the fact that I wasn’t drinking my favorite double espressos throughout the day. So do I attribute the lack of focus to caffeine or just the fact that I wasn’t consuming as many calories as normal? I would have to say the caffeine!
Later in the afternoon I started to get this crazy energy high. I was super awake and hyper and felt like I was buzzing. I enjoyed the feeling and really noticed how clear-headed I was. I had to give a nutrition presentation that night to an elite cyclist club in Santa Barbara and I was slightly concerned that the lack of calories was going to cause me to forget everything I ever knew or have low energy levels. Surprisingly, I felt really great. Again, super clear-headed. I felt alive!Read More»
What an appropriate statement for the start of the cleanse! One of the main reasons I designed this program was to bring “mindfulness” back into the forefront of our brains in regards to eating and our daily nutrition. As life continues to be a constant whirlwind, our food and eating habits tend to get caught up in the craziness and most times, we are either living to eat (too much), eating to live (too little), or fueling our bodies with convenient, fast, easy foods (not necessarily healthy). We forget how to be “mindful” about our health and nutrition. Our bodies keep going and going without much less of a pause and years later, we end up with chronic illnesses; many due to the lack of mindfulness in our lives.
When you take away something that we rely on every single day to keep us energized, placate our emotions, make us happy, and allow us to socialize with other human beings, it can be a bit jarring to the body, mind and soul. However, the goal of the cleanse is to bring us back to the start – simplify the nutrition in our lives, infuse our bodies with raw, live nutrients, and let us “push the reset button”. Hence the birth of the VEJ 3-day cleanse.Read More»
I get asked all the time how often I do the cleanse. Believe me…all the time. I also get asked what’s the longest amount of time I have done the cleanse (5 days!). To be quite honest, I certainly don’t do it as often as I would like considering the accessibility I have to the products. But as we all know, life gets in the way (as done wine for that matter!) and it’s not necessary to do it all the time. So while I may not do the cleanse as often as my clients would suspect, nor am I vegan who only eats raw food, I do drink the juices every day. Whether it’s for breakfast (my favorite – Energy) or in the afternoon as a pick-me-up (my go to – Immunity, Sweet & Spice, or Refresh), I am constantly drinking fresh, raw, live juices. Like many of you know, the benefits are incredible. I am naturally a high-energy person but having the juices on a regular basis really fuel me through the day and through my life.Read More»
One of the biggest health trends right now is coconut. Whether it be coconut water, coconut meat, coconut milk or coconut oil, food companies are capitalizing on this and for good reason. I love a great coconut product. The benefits of adding coconut into your life are widely varied – it helps to boost immunity, improve heart health, promote lean body weight, stoke your metabolism, and is incredibly nourishing for your hair and skin. But the most awesome health benefit about coconut oil is its’ ability to help the body burn fat for energy.
Here’s the deal….coconut oil is composed of medium-chain triglycerides. I know…kinda sounds a bit scientific but let me tell you a little about the structure of a fatty acid. All fats contain a certain number of carbon atoms, which are connected together in a big chain. There are short chain fatty acids, medium-chain fatty acids, long-chain fatty acids, and very long chain fatty acids. The body breaks down and metabolizes all these fatty acids differently – some are used for immediate energy, while others aren’t used as effectively and tend to be more predominately stored in fat cells. The fatty acid in a coconut (it’s oil) is a medium-chain fatty acid, therefore its smaller, easily digested, and then immediately burned by the liver for energy. In other words, it helps to boost your metabolism! Many people are on low-fat diets, however, don’t skimp on adding this amazing fat to your diet.
Now let’s talk about the coconut products on the market…Read More»