How Much Protein? Fat? Carbs?

So How Much Protein? Fat? Carbs? should I be taking in - As long as I'm juicing twice a day, and eating Vegetables, beans, nuts, seeds and legumes I can't be doing bad.  After listening to and watching Dr. Colin Campbell (Author of the China Study) he would suggest that I limit protein to 5% - 10% of my total caloric intake (most other sources suggest 10-35%).

Check out this lecture he did (grab a cup of tea -sit back and listen - or not)

Dr. Campbell says that if we limit to our intake of dietary protein consumption to 5% of our total caloric intake we can virtually turn off the switch that causes cancer!    And, that eating a plant based diet provides us with 5-8% in protein - which is within that range he suggests!

His research indicates that when our intake of dietary protein exceeds what our bodies actually need that is when  problems of cancer arise - Please watch the video and form your own opinion.

So, when someone asks the question of me - where do you get your protein -I say, fruit and Vegetables, nuts, grains, seeds, legumes.

So how do I know how much of what I am getting? 

 I've looked at a lot of literature and what I'm going with is what I found in LiveStrong.com (links to articles below).

The First Question I had to ask is - 
HOW MANY CALORIES do I need to consume per day?
 Here's the formula -

Basil Metabolic Rate
For women: BMR = 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years).
For men, the equation is: BMR = 66+ (6.3 x weight in lbs.) + (12.9 x height in inches) - (6.8 x age in years).

If you have Excel - here is the formula you can put in I'll use mine as an example:

=SUM((G50)+ (4.3*140)+(4.7*62)-(4.7*57))     The result of this for me is 1281 calories per day.  

Now if I want to lose weight I should consume 500-1000 fewer calories in order to lose 1-2 pounds per week.
Click HERE for the link to the article at LiveStrong.com on how to determine your caloric intake

 Ok so Now I know how many calories per day I need to consume  1281 -   Using that as my base I can now determine % of each category of food I need or # grams I should consume. (Click Here for LiveStrong 

 Article that addresses intake of food with 1200 calories per day).

I took this information and created an Excel page - you can do the same -I used 1200 Calories and %'s from LiveStrong and Dr. Colin Campbell.   If you want a copy of the excel page with the formula so you can fill in your own info. email me and I'll send it to you.

For Me
Protein 10-35% (Dr. Campbell says 5%-10% to turn off cancer) 
Fat 20-30%
Carbs 45-65%
Fiber - suggestion is to consume 14 grams of fiber for every 1000 calories you eat.

Carbs and protein provide 4 calories per gram FAT contains 9 calories per gram

The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories.  And as stated above a PLANT BASED diet provided between 5-8% protein.  So I'm going with at as my % of Protein.

protein is a crucial component in a 2000-calorie meal plan. The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories. Around 10 to 35 percent of your daily calories -- or 200 to 700 calories -- should come fro

Read more: http://www.livestrong.com/article/361373-percentage-of-carbohydrates-fats-and-protein-in-a-2000-calorie-meal-plan/#ixzz2Cajf3sR3

Check out these great links to indivdual articles on this subject over at livingstrong.com  - check it out.

The literal building block of muscle, protein is a crucial component in a 2000-calorie meal plan. The FDA recommends consuming 65g of protein per day. Many healthy protein sources -- such as lentils, beans, lean red meat and baked fish -- are low in calories. Around 10 to 35 percent of your daily calories -- or 200 to 700 calories -- should come from healthy protein sources to keep your muscles strong and maintain healthy tissues in your body.

Read more: http://www.livestrong.com/article/361373-percentage-of-carbohydrates-fats-and-protein-in-a-2000-calorie-meal-plan/#ixzz2CajLJqBi

Link to LiveStrong article on How To Calculate Daily Caloric Intake
Link to LiveStrong article on Number of GRAMS you should consume from Protein, Fat and Carbs 
Link to LIveStrong article onThe breakdown of  Percentages of Protein, Fat & Carb you should consume daily   
Link to LiveStrong article on Number of Grams of Fiber you should consume

FAT = The Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams.

Suppose you consume 2,000 calories a day.

Multiply 2,000 by .20 (20 percent), which is 400;
Now multiply 2,000 by .35 (35 percent), which is 700.
If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat.

Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams. Suppose you consume 2,000 calories a day. Multiply 2,000 by .20 (20 percent), which is 400; now multiply 2,000 by .35 (35 percent), which is 700. If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat. Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Read more: http://www.livestrong.com/article/430153-fat-grams-recommended-per-day/#ixzz2CaVEbo2L

 CARBS=
The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

Read more: http://www.livestrong.com/article/505804-recommended-grams-of-carbs-per-day-for-a-highly-active-individual/#ixzz2CaaDu5Zj

The Institute of Medicine recommends that a healthy diet contain between 45 and 65 percent carbohydrates. For a standard, 2,000-calorie diet, this amounts to between 225 and 325 g daily. Highly active individuals should aim for the higher end of this range, 60 to 65 percent of daily calories. With a high activity level, you might need to consume 3,000 calories or more daily. As a result, you need to take in at least 450 g of carbohydrates daily.

Read more: http://www.livestrong.com/article/505804-recommended-grams-of-carbs-per-day-for-a-highly-active-individual/#ixzz2CaaDu5Zj

Mayo Clinic nutritionist Katherine Zeratsky suggests a helpful equation for tallying up fat grams. Suppose you consume 2,000 calories a day. Multiply 2,000 by .20 (20 percent), which is 400; now multiply 2,000 by .35 (35 percent), which is 700. If you eat a 2,000-calorie diet, you should get between 20 percent, or 400, to 35 percent, or 700, calories from fat. Since there are 9 calories in a gram of fat, divide 400 and 700 by nine, which is 44 g and 78 g, respectively. Therefore you should consume between 44 and 78 g of fat daily. The same formula can be used for lower and higher calorie diets. Someone who eats a 1,600-calorie daily diet should get between 36 and 62 grams from dietary fat, for example.

Read more: http://www.livestrong.com/article/430153-fat-grams-recommended-per-day/#ixzz2CaVEbo2L

It's still too much for me to remember all of this - but I like to see what the numbers are -  As I said at the beginning of this post - As long as I juice Fruits and Vegetables 2x a day and eat Vegetables, beans, nuts, seeds and legumes I can't be doing bad. 

Check out my latest juice over at my facebook page  https://www.facebook.com/FreshBeginningsWithJuicing

Saturday Mercer Juice!

Debbie Mae's August Journey

Can you believe Summer is almost over!  Wow.  And I'm just getting started!  Here is a look back at August - Part Photo Part Video.   I'm really excited as on the last days of the month I decided to join the Gym, and Bruce had our bikes tuned up, so September is going to be super special! 

If you get the chance you might want to check out "MyFitnessPal.com"  I just signed up for it Friday and it tracks the food you eat.  You put in your weight age, weight and exercise goals, then it calculates what you should take in for calories each day.  When you enter the food (and it has a very big database), it calculates all the nutritional data from the food so you can track your intake.  Very Cool.

Here's my Video Blog Photo Entry this month.


Hey - Feel Free To Comment Here!  Got Any Good Dishes?  Juice Recipes? Work Out Stories?  Happy Juicing!

July In Photos

I decided to put all the photos I've taken for the month into a photo "slide show" - Maybe I'll go back and do that for the 1st 4 months - It's a cool way to chronicle my journey.  What do you think?

The Last Photo Says:

My Journey Continues

I started Feb 6 - 2012 

It's July 29th-2012

I've lost 31 Pounds

From a size 16 to a 6.

I continue to NOT SMOKE (don't miss it either)

To This Day I Have Also eliminated: Alochol, Beef, Chicken, Dairy, Eggs, and Processed Foods from my Diet.

(Although Some Of My Photo's Have These Items In them, Does Not Mean I've Eaten Them.)

Vitamix and a Juicer!

 Vitamix - What a powerful "Blender". It's more than a blender.  It's a Food Processor, Blender, Juicer (although a little to pulpy for me) a seed grinder and chopper.... AND FAST!

  I have to admit, I did try to make a Sorbet when I first opened the box but ended up with a smoothie.  So I poured it into Ice Cube trays and made juice cubes with it.  These will make healthy little refreshers.   My first drink was a Grape, Strawberry and Orange Smoothie (handful of grapes, strawberries and 1 orange, made enough for 1 smoothie).   Then last night I was trying to make beverage, and ended up with a Sorbet (go figure)-  You know the saying Nothing is as easy as it looks!  It's easy, but it just takes a little finesse!

I didn't video tape it but I did make my green juice in the Vitamix and I have to say "CURRENTLY I prefer the Juice Extracted juice rather than the "smoothie" version with all the pulp still in".  However, I'm not giving up and will keep trying it to see if it's just an acquired taste.

This Video was done July 25th - my first smoothie- click play to watch -

The Vitamix I bought (I bought it at the Kitchen store in Portsmouth, NH (they also sell it at Bed, Bath and Beyond) is the CIA Version with 64 oz container (and is the same as the Vitamix 5200 but with the CIA logo on it). In addition to the Vitamix it came with a beautiful 358 color illustrated cookbook with recipes developed by professional chefs from around the U.S. (a list of their individual sites is below).  So I have my work cut out for me in learning to use the Vitamix and also adapting some of the recipes to more plant based ingredients (where I can, I can still prepare the meat based ones, I'll just prepare those for Bruce and guests). 

Chef bios from the cookbook.
www.rickbayless.com
www.livingfoodsinstitute.com
www.partiesthatcook.com
www.kleebrasserie.com
www.kathycasey.com
www.ciachef.edu
www.hughcarpenter.com
Rick Gresh, (Executive Chef of David Burke's Primehouse, Chicago, IL -no website)
www.robinasbell.com
www.cookwithaloha.com
www.marks1658.com
www.sandfordrestaurant.com
www.thediningdiva.com
www.cropbistro.com
www.malaoceantavern.com
www.foodell.com
www.mavericksouthernkitchens.com
www.fronterakitchens.com
www.radiusrestaurant.com
www.viamattarestaurant.com
Ivy Stark,(Executive Chef of Dos Caminos, NY,NY - no website link)

The Journey Continues......   By the way if you use the Vitamix or have your own recipes you'd like to share, please post a comment!  

JULY 14 - VIDEO UPDATE

Hey there happy July! I did a little Video Update yesterday and in it I say " my BMA"...    I should have said  "my BMI" ....  (BMI - body mass index,)  I realize that BMI according to what I've read was designed for population studies, however, due to its simplicity, is widely used for individuals, despite its inappropriateness due to the large variances between people (like it doesn't factor in muscle mass, so muscular people will have a high BMI, thus they would appear overweight according to BMI but are actually very lean).  Also short people (shorter than me, may have a high BMI than would be expected for their size...).  Just suffice it to say that "FOR ME" I'm using the BMI as a "guage".  And based on MY BMI - I have 9 pounds to go to be within the "healthy weight" range.   Not a bad goal. 

I'm loving the Summer Season and the Fresh Vegetables ------
Do you want to make the Tasteiest Salad in the world.  I'm sure this is not new to most people, but to me I'm in heaven. 
4 cups of Baby Spinach, 4 cups of baby Aurgula, 2 cups fresh basil leaves, grape tomatoes (you can add any kind their in season right now and delicious), 1/2 cup toasted pine nuts, and a little VOO and Balsamic Vinigar (I just eyeballed it just enough to coat the leaves when you drizzle it then mix it all together).   Makes a sensational salad, the BASIL! OMG! My colleague gave me the receipe and I call it the Cox Salad!  When I made it the other night I had a little bit of left overs and put it through the juicer when I made my Mean Green Juice the next morning  (Wow was that good) -  Try it.

My 4th of July Snack! Blueberries, Strawberries and Bananas!

149 days, 4.8 months, 21 weeks, who's counting

Well, it's been 4.8 months since I started my journey, and I'm still going strong.-
  (No Smoking, no Drinking, no Meat, no Dairy,no Eggs, no Processed Foods) Instead, I'm  Juicing twice a day and Eating Fresh Fruits, Vegetables, Grains, Nuts, Seeds & Legumes (and an occasional piece of fish) .......And loving it!

I was chatting with an acquaintance yesterday who back in 1996 began  "Juicing" and because he was juicing he said that he was also doing "colonics"  to "help move everything along" and clean out the build up of toxins that get stored in the body.   Well, I don't know (I'm not a doctor and don't pretend to know a whole lot about this stuff)  but after almost 5 months of juicing and eating fruits,vegetables, grains, nuts, seeds and legumes only, I think my body is doing a fine job of cleaning itself - I just don't think that going to that level (colonic) is really necessary if you are eating the right foods and not consuming bad stuff like processed foods (or foods that you cannot pronounce the ingredients on the label)...  (Just my opinion) and from what I've read there are arguments for it and against it.  What's Your Opinion on this?

Also, while chatting, my acquaintance told me about another juicer called the Norwalk which he swears by.   I asked what it cost and he said $2,000  -  That rules me out right there -   But, I still wanted to see what this juicer was and so,  I did a search for it online.  Oh my god, if I used this juicer I'd probably quit juicing -   Even though according to what I read,  the yield,  in terms of quantity of juice and quality of nutrients is 100% greater compared to a centrifugal force extractor like the one I have, but after watching some of the video demonstrations - it looks incredibly time consuming.  

And TIME is one of the biggest challenges in making juicing a part of your lifestyle  (according to friends who have gone out and purchased a juicer then quit after only a couple of weeks). The time for PREP and clean up is too much.   I mentioned in an earlier posting that I spend more time in the kitchen now than I ever have.  I equated it to having kids that you had to get up in the morning for to get them ready for school and make breakfast and lunches for..... And I don't have kids. So Juicing for me has been a learning experience.  One which I have come to really enjoy -  If I don't have a juice in the morning, I really miss it.  I love the taste and how I feel after drinking it.   Plus, I make juice for 2 of us,  for the morning and juice for the day - and then I have to clean up before I leave the house -  My Cuisinart Juice Extractor is terrific and fast, but clean up is a little more challenging than using say the Waring Pro (which I also talked about in an earlier post).  But, it's become a part of my daily routine and the amount of time it takes is workable for me.

 But looking at the Norwalk  -  Wow - Check out this video (you might want to skip through some of it, as its long video) - Imagine juicing a couple times a day with this! - also look at the size of the hopper (one carrot at a time)  -  But, like anything else,  it's how you want to incorporate it into your life and how much TIME you have to do it.  This may work for some, but not for others. For me, THE NORWALK  is to expensive and would be to time consuming  - Yes, Yes I know I'd get more Juice from it - There are trade offs you have to make.



In this particular video, the guy peels the carrots.  I don't peel or cut the carrots with my juicer I just clean them.  But THAT is another topic for another Post and another day. 

Have a Safe and
 Happy 4th of July!  

Rawfully Organic Girl Knows How To Cook!

I'm so excited that I came across this  Kristina Carrillo-Bucaram of Rawfully Organic (www.rawfullyorganic.com) and FullyRaw (www.fullyraw.com)

Her receipes are great and I cannot wait to try this.  Check this out!   This is a RAW LASAGNA!  And it looks so easy to make.  I have a link to her YouTube Channel in the right margin (I do this for myself so I can always find what interests me - maybe it will interest you too).






And for the question about Protein you have to watch this:

And before I go this one is a winner - Raw Jicama "Rice" and Orange Spice - You're going to enjoy Kristina's energy.  (I'm reposting these because I really like them).

Keep It Moving!

I got a little excited when someone showed me the app they downloaded on their phone to measure the amount of walking they do.  Of course I immediately looked up the App store on my Droid and found quite a few FREE apps - But to be honest, I don't carry my phone in MY POCKET or on a BELT Clip - I tried that a long time ago, but it just doesn't work for me.  So, my phone is either in my pocket book or on my desk.

Soooooo, today I went to the big box store and got myself a New Balance Via Mini Sports Pedometer. This little guy has a little clip so you can clip it on your belt, but I just put it in my pocket.  It calculates the number of steps I've walked, number of calories burned, Distance walked, and Time spent walking.   This was under $15.00 -  They had another one that had a USB plug on it so you could download the daily totals to your computer - But I figured I can just do that on a spreadsheet.   Initially I just wanted to see how much I'm walking during a normal day - then with all the added features I thought why not create a little spread sheet and keep a daily record of what I'm doing.  This will give me some added motivation to keep my butt moving!

I said last week that I (we) were going to be doing a 5 day Juice Reboot starting on June 25th.  Well, I decided that because I'm doing so well Juicing in the morning and afternoons and eating plant based foods at night, that instead of Juicing 100% for the 5 days, I would Juice morning and afternoon (Green Juice primarily) and in the evenings have just vegetables (leaving out the Grains, nuts, seeds, legumes).  So that is what we are doing.  Come Saturday I will add back in the Grains...   And I also check the BMI Index again and after measuring my height I actually have 10 more pounds to loose - not the 5 I had thought.  I have really been holding firm at 140 not moving up or down.  It will be interesting to see if I drop any pounds this week leaving out the Grains...  Tonight for dinner we had BBQ corn on the cob, BBQ Portabella mushrooms with grilled tomatoe and onions, with steamed squash and full featured salad! I'm in heaven! I completely forgot to take a photo of it - Trust Me It Was Delicious!

And I also bought a couple of  the Brita Water Bottles which have the Brita Filters (which you can replace).  I don't drink enough water - I just don't understand why it's such a hard thing for me to do.  Initially when I started - I was doing really great with the water, but then I just forget about it.  The water where I live is horrible as they chlorinate the lines.   I have a Brita Filter in the Refrigerator and one on my faucet -  I thought perhaps if I use this, I'll be more inclined to keep them filled and keep refilling - thus drink more -  We'll see how it goes.

Well, time to hit the pillow - gonna see how the Pedometer works on the Treadmill first thing tomorrow! Happy Juicing.    Hey if you are out there and are reading my posts, I'd love to hear how your own journey is going, please feel free to post a comment below!  

A Picture Worth 1000 Calories or more...

When I look at these two images and realize that I began the journey to change the way I eat almost 5 months Ago - it really hits me that there has been substantial change going on here!  Look at those Chipmunk Cheeks in 2011!  The photo thisyear/2012 I look like my younger self!  (younger is a relative word - but which is appropriate as I feel younger!).

June 25- Next Monday, we are going to do another 5 Day JUICE ONLY Reboot.  It will be interesting to see how I (we) do. I'm checking out my friends over at www.JoinTheReboot.com web site as well as the Fat, Sick and Nearly Dead face book page.  When I began this in February, it was really helpful to be able to log on to those forums and read other peoples experience as they work their way through a multi day JUICE ONLY reboot.  It's a supportive and encouraging way to NOT EAT for a week.  Some people don't need the support, but I personally enjoy it.

This past Wednesday I did break a little - but I'm not worried about it, we had a sales meeting and Danielle French from Blue Water Mortgage came in to talk with our Associates about 203K mortgage programs for buyers (in case you didn't know, I am an Associate Broker with Weichert Realtors Points East Yankee Trader serving  the Seacoast areas of  Maine & NH), ANYWAY, Danielle brought in refreshments including cheese, crackers and Wine!  I ALMOST had a glass of wine but then "chose" not to, but I did have some cheese and grapes....... I'm pretty comfortable at this stage not drinking (don't even desire it)  and as far as the cheese - I just consider it a little treat,  I try to remind myself that it's a lifestyle change, not a prison sentence. 

It's Been Almost 5 Months - Down 30 Pounds (5 more to go) - No Meat, No Poultry, No Dairy, No Processed Food And Still NOT SMOKING 

For those who haven't seen Fat, Sick and Nearly Dead yet, you can watch it on your computer by going over to http://www.JoinTheReboot.com  -  FOR FREE - or you can see it on Netflix -  We watched that and Forks Over Knives again last weekend when we went for a visit up to a friends Camp.   

Speaking of friends, we had a great time at camp and I actually took my Juicer with me.  Ted and Tammy enjoyed the juices I made each morning and were excited to continue with it after I left.  I gave them my juicer (the Waring Pro) so next time we go visit I know we'll have juice!

This is Beet, Celery, Cucumber & Apple

This is Celery, Cucumber, Apple, Spinach

There is nothing quite like going to someplace else to relax and unwind - This place was amazing as are the friends who own it.   Juice On!

Another Great Video Site

I Stumbled upon another Video site that isso worth watching- Put out by the University of California San Diego,  there is a series of videos that talk about  Health and primarily Obesity - and SUGAR - The more I read the more and more Sugar keeps rising to the top as the real enemy when it comes to health.  Here is one of the videos check it out. And check out their You Tube Channel -

http://www.uctv.tv/skinny-on-obesity/



Here is their press release - this is so worth watching -
UCTV PRIME YOUTUBE SERIES
(4/10/2012)

LA JOLLA, CA - Is sugar a toxin that's fueling the global obesity epidemic? That's the argument UCSF's Dr. Robert Lustig makes in "Sugar: The Bitter Truth," a video that appeared on University of California Television's (UCTV) YouTube channel in 2009 and has since gone viral with over 2.2 million views, sparking a national dialogue and warranting coverage in The New York Times and most recently on "60 Minutes." On UCTV Prime's new series, "The Skinny on Obesity," Dr. Lustig and two of his UCSF colleagues tease out the science behind this alarming claim and the dire threat it poses to global public health. The 7-part documentary series premieres April 13 on UCTV Prime, a YouTube original channel, with new episodes every Friday. Video and bonus content are available at www.uctv.tv/skinny-on-obesity

Throughout the series, Dr. Lustig, a UCSF pediatric endocrinologist at UCSF Benioff Children's Hospital, and his colleagues Elissa Epel and Barbara Laraia, co-directors of the UCSF Center for Obesity Assessment, Study and Treatment (COAST), unpack the scientific and sociological factors that have contributed to the startling rise in obesity rates over the last 30 years. Featuring interviews, charts and graphic visualizations, the 6 to 10-minute episodes provide a comprehensive perspective on an issue that affects everyone, of any weight.

"The Skinny on Obesity," an original YouTube series from UCTV Prime

April 13 "An Epidemic for Every Body" How did we get so fat, so fast? The debut episode debunks the theory that obesity only affects the "gluttons and sloths" among us and is, in fact, a public health problem that impacts everyone.

April 20 "Sickeningly Sweet"Dr. Lustig illustrates the overabundance of sugar in today's processed convenience foods and explains how our bodies metabolize these sugars in the same way as alcohol or other toxins, causing damage to the liver and other organs.

April 27 "Hunger and Hormones: A Vicious Cycle" Sugar impacts the brain just as much as the waistline. In this episode, Dr. Lustig explains the biochemical shifts that sugar causes, making us store fat and feel hungry at the same time.

May 4 "Sugar: A Sweet Addiction"Sugar isn't just sweet, it's addictive. This episode explores the cycle of addiction that sugar causes in the brain, much in the same way as drugs and alcohol.

May 11 "Generation XL"An unnerving trend of obese infants is just one indication that obesity can be passed on from mother to fetus. This installment looks towards the next generation, with an emphasis on preventive care and pre-natal health.

May 18 "A Fast-Paced, Fast Food Life"The pace of modern life is a key contributor to today's obesity epidemic. Elissa Epel and Barbara Laraia explain the connection and offer practical and effective solutions that don't involve dieting and exercise.

May 25 "Drugs, Cigarettes, Alcohol.and Sugar?" Our experts offer a frank indictment of the country's agricultural policy and food industry, which have made it nearly impossible to avoid sugar in our daily diet, and suggestions for possible remedies.

UCTV Prime launched March 1 as the first university-run channel to be included among YouTube's new production partnerships with recognizable brands like The Wall Street Journal, Madonna and TED. With documentary mini-series, interviews, commentaries and video shorts each week, UCTV Prime brings to light the innovations, trends, issues and personalities that shape our world, drawing on the tremendous knowledge resources of the University of California's ten campuses, five medical schools, three national labs and other affiliated institutions.

Based on the UC San Diego campus, UCTV presents educational and enrichment programming from the campuses, national laboratories, and affiliated institutions of the University of California. UCTV delivers science, health and medicine, public affairs, humanities and the arts to a general audience, as well as specialized programming for health care professionals, teachers and researchers. UCTV is available worldwide via live stream, video archives and podcasting at www.uctv.tv, on YouTube at www.youtube.com/uctv and www.youtube.com/uctvprime, on iTunesU in the Beyond Campus section, and on cable in select cities throughout California. For a complete list of UCTV's outlets, visit www.uctv.tv/wheretowatch.

Simple is Better - Want Some PULP?

After 4 months of Juicing - I'm liking a simpler Juice Extractor - I was given the Waring Pro and it's very convenient and provides for quick clean up -  The house I live in is on a Septic System, so nothing goes down the kitchen pipes other than water.   I'm finding with the Waring Pro (perhaps there are other Juicers available like this one) clean up seems quicker than with the Cuisinart Juice Extractor - I think it is because the unit pieces are simple with no fancy injection molding going on, so you just un-latch it from the base, empty and clean.  Here is a 1-handed Video of me trying to demonstrate this (I'm sure you'll enjoy the almost Mr. Rogers style of music I use at the beginning and end). 



I'm having a great time amusing myself with all of this - but at the same time improving my health!  It's funny, my girlfriend just sent me a FB message as we are getting together soon for a cook out- She's concerned about what to cook and said "...what should we make for dinner? you are completely vegetarian now right?"   This is interesting - I new that changing the way I eat would be different for me, but as it turns out it's having an impact on those I know.    Shopping ONLY in the Produce section of the grocery store now - I'm getting so use to just eating Vegetables -  And you can get so creative with it as I've shown with some of the Dishes Bruce comes up with - look at the dishes below.  I mean look at that 2nd dish the Grilled Portabella stacked with tomatoes and roasted vegetables..... My mouth is watering just looking at that...  We'll work it out -  Cook what ever you wish, I'll bring the Vegetable Dish! How's that.    Would you like me to bring some PULP?   HA.
By the way, as I mentioned in an earlier post,  I'm meeting some great people through the various web sites I've found, and they are all into sharing what they are making, which helps alot when you can see photos of food! 

By the way, a friend of mine posted on her blog today about Juicing and Compost - funny she was talking about the pulp as well, check out her blog GreenerGreenGrass Organic Lawn Care Blog

Well, gotta go plant some veggies that Ralph and Joyce brought me yesterday (Chard, Pepper, Eggplant and one other I think - Unfortunately they are not marked and I have NO CLUE oh yeah the purple one is cabbage) - I'll have to put them on the deck, as I have a rouge Chipmunk who has taken up Residence in my yard! 

Chocolate, Cheese, Meat and Sugar?

I just stumbled upon this YouTube Video and it's Amazing and Entertaining - It's 40 minutes so find a comfortable chair!  I hope you find it as informative as I did. 

 

Even the Sknny Jeans Are to Big!

June 3rd - three days shy of 4 months on my journey. The jeans I'm wearing in this photo (it's not the most flattering photo) I bought probably 13 years ago. Just before Bruce took the photo this morning (and not having a belt on), I actually was able to pull them down over my hips without  undoing them.  That cracked me up!  NO I'm not going to take a photo of that! 

A friend  of mine the other day said, "what's up with you - why the Vegetarian thing? There's nothing wrong with Beef, Chicken, Pork and Fish".  He actually sounded perturbed at me.  I tried to explain,  "Look, I started this to change the way I eat - initially it was for 15 days to cleanse the system and give me a boost on changing the way I eat..."  I actually heard myself almost apologizing for what I'm doing.  But I thought to myself  "self, he may just be threatened by your desire to keep it up, which is not easy and if he can bring you down maybe you'll cave in and eat those things..."  But (as Bruce says) Therein Lies the Rub!  I CAN eat those things- I've just chosen NOT TO.   I'm loving how I feel.  From walking, bending over, laying down, moving!   I love going to the grocery store and just going to the Produce department (and maybe twice a month to some other isles to get things like tooth paste...).    Why don't we just dismiss with the Labels that you put on it.   Lets NOT USE THE WORDS - VEGAN or VEGETARIAN,   Let's just say that I'm eating everything EXCEPT Dairy, Meat, Chicken, Pork and Processed Food.... Is that easier to wrap your arms around  (I know I can wrap my arms around myself since I started this - HA HA)."

I'm having an amazing journey-  And when I think about it from another perspective I'm winning on another front -

Being self employed  I cannot afford to buy Health Insurance (I suppose you don't have to be self employed not to be able to afford Health Insurance these days). So, by focusing my food dollars on food that not only helps with my weight but has the added BONUS of promoting good Health -  I've won!      And, not to get political here but did you hear about New York wanting to put a ban on large size sodas?   I agree that Americans are very spoiled and can eat what ever they want - and we live in a society where speed and convenience is paramount.  It's far easier to stop at a fast food restaurant than it is to stop at the grocery and buy wholesome food to take home and prepare it for yourself.      But "I" personally don't need government to tell me what I can and cannot EAT or DRINK.   It's a Desire and Education that I needed to change the way I do things and thanks to the internet I'm finding that and embracing it.    Hopefully by changing my lifestyle and what I CHOOSE to eat and drink I will be healthier and not become a burden on Society.   I was at a point in my life where I was eating way more than what I was burning and was packing it on.  I didn't necessarily eat poorly, I just ate alot and way more beef, poultry, dairy and processed foods than raw food.     I wasn't exercising beyond what it took to walk from the house to the car, car to a building and so on.  I felt like Crap!  And I looked like Crap!   I Smoked, drank, ate like I was going to live forever - and I'm over 55!  (This sounds like a country western song).    When I saw those 2 Movies (below ), it was LIFE CHANGING!!!!!!!   I've chosen to do it myself, with the most incredible help and support from some amazing people - like  JOE CROSS and his documentary   FAT, SICK AND NEARLY DEAD -  And Dr. Colin Campbell Phd and his involvement in the Movie Forks Over Knives and his Book "The China Study", and the great folks I've become aquainted with on Fat Sick and Nearly Deads Facebook page who have turned me on to other publications (like those above), and my old friends, current friends and new friends and family who have encouraged me.   I'm  feeling good and can't get enough of this.

Check out this 9 Minute Video Clip -
There are tons of YouTube videos on "The China Study"  or you can buy the book (or not).

This morning I came across another site that further reinforces the reasons I'm continuing on the path I'm on -   check out the movie  "A Delicate Balance"      it covers much of what Forks Over Knives says, and references Dr. Colin Campbells work with the China Study.   I'm an infant at this, but I like what I'm reading and hearing - I love what I'm cooking - and I like that I can pull anything out of my closet or drawers and put it on!   

 I'm just along for the ride! 

115 Days - Down 30 Pounds

It's amazing to think 115 days ago (sounds long but it was February 6th and today is May 31st) I began this journey. This morning I stood on the scale and I'm down 30 pounds total.

This is me almost 1 year ago - Probably more than 170! This was taken in July? Why do I think by putting on MORE clothes it's going to hide the weight? Oh Well.

 
Today May 31st - I stood on the scale and I'm down to 140 -  My goal is 135!  This photo was taken 2 weeks ago, I've seen a change since then (just don't have the photos as I'm the one that usually takes them so unless I use my tri-pod its rare I get a whole me in a photo - ha).    

The Journey Continues - I'm eating better than I ever have and I'm loving foods I never would have eaten in the past (including Brussels Sprouts).    Juicing in the morning, afternoon and eating vegetarian (sorta) at night.  June 6 will be 4 months - If I can do this - You can do this!  

And I'm Still NOT Smoking!

No Wine

No Meat

No Processed Foods

No Dairy (well maybe a little like a little cheese, I'm working on it)

101 Days, My Backside and Superfoods!

I didn't even recognize my backside after someone sent me a photo with me in it from this past weekend - Which by the way marked the week of my  100 +  days of Juicing and eating Vegetarian (yes I remember saying that I would not become a Vegetarian, but I it just seems to be happening) as well as  not smoking, not drinking, not eating meat, poultry processed foods or dairy!  Toning and Firming up now -  I continue to educate myself on what is good for me and how to incorporate it into my daily life.  Below is some great info .

The following is from   http://www.foodmatters.tv/Health_Resources/Green_Superfoods  HealthMatters.tv  a must follow site - I re posted here for my own reference the  SUPER FOOD list.

Wheat grass - Wheat grass is the sprouted grass of a wheat seed. Unlike the whole grain, because it has been sprouted, it no longer contains gluten or other common allergic agents. Wheat grass is super alkalizing and is excellent for promoting healthy blood. It normalizes the thyroid gland to stimulate metabolism thus assisting digestion and promoting weight loss due also to its high enzyme content and cleansing effect.

Barley grass - Barley grass has 11 times more calcium than cows milk, 5 times more iron than spinach and 7 times more Vitamin C and bio-flavonoids than orange juice. It contains significant amounts of Vitamin B12 which is very important in a vegetarian diet. Barley grass juice has anti-viral activities and neutralizes heavy metals such as mercury in the blood.

Wild blue-green algae - Algae was the first form of life on Earth and its power is immense. Wild blue-green algae is a phyto-plankton and contains virtually every nutrient. With a 60% protein content and a more complete amino acid profile than beef or soy beans. It contains one of the best known food sources of beta carotene, B vitamins and chlorophyll. It has been shown to improve brain function and memory, strengthen the immune system and help with viruses, colds and flu.
Spirulina - Spirulina is a cultivated micro-algae which has been consumed for thousands of years by the indigenous peoples in Mexico and Africa. It is one of the highest known protein sources on Earth and contains 70% complete protein, towering over steak which consists of only 25% protein once cooked. Studies have shown that spirulina can help control blood sugar levels and cravings thus making it a key food for diabetics, and can be used to assist in weight loss and as a general nutritional supplement.

Chlorella - Chlorella is a fresh water algae and like its other algae cousins contains a complete protein profile, all the B vitamins, vitamin C and E and many minerals. It is amazing for the immune system and for reducing cholesterol and preventing the hardening of the arteries, a precursor to heart attacks and strokes.
Green leafy vegetables - Green leafy vegetables are so readily available and so highly nutritious, however most people do not eat enough of them. Studies continuously confirm that populations that eat a diet high in green leafy vegetables run a far lower risk of heart disease and cancer. Fresh raw green leafy vegetables contain high doses of chlorophyll, easily digestible proteins, enzymes and a wide range of vitamins and minerals. These particular vegetables act as mini-transfusions for the blood, a health tonic for the brain and immune system and a cleanser of the kidneys.
Try any of the following: rocket, spinach, dandelion greens, kale, watercress, parsley, lettuce, endive, chicory, broccoli sprouts and mustard sprouts.

Also, I may have already recommended this book, but I'll do it again. Juicing for Life. Cherie Calbom, M.S. and Maureen Keane, M.S., C.N.  The book offers Juice recipes for a variety of aliments accompanied with explanations of what the ingredients do for that particular aliment, in addition to a variety of other topics.

 For Example if you have Stress (which I have a lot of) a good juice is: "Spicy Cantaloupe Shake" which is:  1/2 Cantaloupe with skin and  1/4" Ginger -  (for 1 person).   I made this one as I had the ingredients. It was delicious and made a good breakfast.   The book covers each topic (in this case Stress) and provides general recommendations on how to reduce it from your life as well as provide some dietary Modifications such as : Increase consumption of fiber (Stress increases cholesterol levels and fiber decreases cholesterol absorption.    Decrease consumption of sugar as it puts more stress on your immune system by depleting chromium and depressing white blood cell action.     Increase consumption of foods that thin the blood, such as ginger, garlic and cantaloupe.  The stress reaction thickens the blood, leaving the body more susceptible to heart attack or stroke.   Avoid caffeine, alcohol, and drugs - yes we know these substances  offer temporary releif, but in the long run, they can actually make stress worse.  Then the book goes on to list Nutrients that help as well as provide a host of Beneficial Juices for that particular situation.  You can read it for the Juice Recipes or when you want to look up juice to relieve a symptom....  

Well, now that my stress level is down a little it's time to go make some grub for dinna, thinking a green salad with Portabella Mushroom and some brown rice.  Bruce calls this grazing - oh well, I will go graze now, thank you very much.

92 Days! Can You Believe it!

It's very hard to believe that it's been 92 Days since I started this journey to better eating habits!  This has been the EASIEST thing I've ever done.  And it's so good for me!

February 6th 2012-  Began Juicing Fruits & Vegetables
Weight 170 Lbs - May 8, 2012 - 144 Lbs
February 6th Size 14 - May Size 4-6 (depending)
 Was suppose to just be for 15 Days!   It's been 92 days!
February Quit Smoking - May - Still Not Smoking
February Gave up Wine for 15 Days - May Still No Wine!
February Gave Up Meat/Poultry - May Still No Meat/Poultry!
February Gave Up Processed Foods - May No Processed!
February Gave Up Dairy - May - No Dairy!
February Started Walking - May Averaging 12 miles a week!

I remember early on saying I would not become a Vegetarian!  Well, I guess I'm eating my words, as since I started this I appear to be eating Vegetarian and am jazzed to just keep it going.   Just this past Sunday I had a small piece of chicken that Bruce had BBQ'd, but it did nothing for me.    It's not that I CAN'T eat these things, it's that I now CHOOSE NOT to, that is the difference.

And I'm finding all kinds of new web sites, for example,   I really had no idea what GI was previous to this journey,  Well, now I know - It's the Glycemic Index... What is that? It's a rating that measures the rate at which a particular food raises your blood sugar levels.... OK.  So what... Well, for me I've never paid any attention to things like this previously.  But now I am and I'm finding it fascinating.   There is so much good information out here on the Web- I don't have to recreate the wheel - I can just help push it along -  High Glycemic foods... explained very well in this video blog.  It's all starting to make so much sense to me.



Here is a link to LOW Glycemic Foods  Simple Low Glycemic Index List to Make Wise Food Choices!

Then there is the good and bad list   which now has me a little confused -  Butternut Squash  BAD?  Well, I just have to keep doing this to figure it all out, and continue eating and juicing along the way!

I keep inspired through my association with the folks from Fat,Sick and Nearly Dead,   Forks over Knives,  Food Matters.tv , my friends and family for their continued support and a host of web sites and blogs I have stumbled upon.  By the way, Bruce has lost 14 pounds, he's very supportive and continues to eat and juice with me.  But as I've mentioned, he is more relaxed with his eating habits and includes meat and alochol on occassion.  But I am proud that he has been here with me on this journey.

Well, I better go, I just wanted to give this update.  As soon as I get my laptop fixed I'll do a Video Update. 

DAY 60 - Day 60 - Day 60!

60 Days of Juicing and eating only vegetables and fruits. After watching 2 very inspiring movies - Forks over Knives and Fat, Sick and Nearly Dead, Debbie Mae and Bruce were inspired to clean up their act! Debbie Mae quit smoking as well, quit dairy and to date has lost 25 pounds. For 33 of the 60 days I was juicing 100% of the time, now twice a day (morning and afternoon) and eating vegetables at night - This is NOT A DIET, it is a new way of living!

I still have 15 pounds to go and will continue my journey! 

10 Food Additives To Avoid

My Friends over at Food Matters.TV  are great -  you can check out their web site for more information on the following - I'm reposting for my own information and retrieval.  Here is their LINK  -

AVOID THESE - READ LABELS -

1.  Artifical Sweetners - Asparame (like Nutrasweet or Equal) - You would be surprised what this stuff it in! (Found in: diet or sugar free sodas, diet coke, coke zero, jello (and over gelatins), desserts, sugar free gum, drink mixes, baking goods, table top sweeteners, cereal, breathmints, pudding, kool-aid, ice tea, chewable vitamins, toothpaste...)

2. High Fructose Corn Syrup - (Found in most processed foods, breads, candy, flavored yogurts, salad dressings, canned vegetables, cereals)

3. MSG (Found in Found in: Chinese food (Chinese Restaurant Syndrome ) many snacks, chips, cookies, seasonings, most Campbell Soup products, frozen dinners, lunch meats)

4. Trans Fat  - (Found in Found in: margarine, chips and crackers, baked goods, fast foods)

5. Food Dyes  - Blue #1 #2, Red #3 #40 (found in Found in: fruit cocktail, maraschino cherries, cherry pie mix, ice cream, candy, bakery products and more!)    Yellow #6, Yellow Tartazine (Found in Found in: American cheese, macaroni and cheese, candy and carbonated beverages, lemonade and more!)

6. Sodium Sulfite (Found in Wine and dried fruit)

7. Sodium Nitrate/ Sodium Nitrite (Found in: hotdogs, bacon, ham, lunch meat, cured meat, corned beef, smoked fish or any other type of processed meat).

8 BHA & BHT (That's Butylated hydroxyanisole BHA) and butylated hydrozyttoluene BHT) Found in Potato chips, bum, cereal, frozen sausages, enriched rice, lard, shartening, candy, jello.

9. Sulfur Dioxide (Found in beer, soft drinks, dried fruit, juices, cordials, wine, vinegar, and potatoe products.)

10. Potassium Bromate. (found in Breads).

Please go to the FOODMATTERS.TV WEBSITE and subscribe to their FREE NEWSLETTER  -  HERE IS THEIR LINK TO THE ABOVE INFORMATION  Article that goes indepth on these items

http://www.foodmatters.tv/articles-1/top-10-food-additives-to-avoid