Keto Meals
Smoothies
Smoothies are a good way to start your day, especially in summer! They are refreshing and can be packed with antioxidants – with added protein powder as a bonus!
Smoothies are very versatile – you can make any flavor you like!
A smoothie’s basic ingredients are: fruits. vegetables, and an added liquid – either water, milk (plant based for vegans) or yogurt.
Using frozen, organic fruits is easier since they are already cut and cleaned, available all year around and save time!
Additional add-ons can include seeds (chia, hemp, etc.), flavorings such as cinnamon, ginger or turmeric for the anti-inflammatory properties, natural sweetners such as Stevia or light agave syrup – always to taste – plus the garnish.
You can add 1 20 G scoop of Organic Whey protein to smoothies, or plant based proteins such as Sunwarrior Protein (which comes in vanilla, chocolate, and berry flavors), and 18Shake to name a few. Make sure they don’t have preservatives, are gluten free, have no added sugar and are non-GMO.
- Greens: Detoxifying, full of chlorophyll, oxygenates your cells. Smoothies are a great way to up your intake in an easy and delicious way. Rotate your greens!
- Fruits Adds sweetness to your smoothies. The sugar in the fruits is balanced by the greens and other ingredients and by the fiber in the fruits themselves.
- Healthy Fats: Healthy fats are a very important part of our diet, especially omega 3 fatty acids which come from flax, chia and hemp seeds and oil. Putting some healthy fat in your smoothie will ensure that your blood sugar and energy remain balanced .
- Liquids: Add some liquid to help smoothies blend well.
- Proteins: Proteins break down into amino acids which are the building blocks of life.
- Extras: Can add flavor and more flavonoids with further anti-inflammatory properties
Juices
Freshly squeezed or bottled, vegetable or fruit, a tall glass of juice is a joy. With the tasty liquid of a fruit or vegetable extracted and the fiber removed, juices can be used to treat and prevent ailments, to flavor recipes or simply chilled and enjoyed on a nice, hot day.
Benefits
Please note that when a fruit or vegetable is juiced, the sugars become concentrated, so a glass of juice can really spike blood sugar levels, leading to a drop soon after. Most vegetable juices are not as high in sugar as fruit juice, especially leafy green juices. Here are examples of the benefits of certain juices:
- 100% pure cranberry: very effective in prevention and treatment of urinary tract infections, drink diluted
- pomegranate juice: strengthens bladder and gums, great remedy for burning eyes – place a drop in eye before bed
- prune juice: tonic for sluggish liver and good source of iron
- wheatgrass: detoxifier and contains digestive enzymes
- beet juice: blood tonic and good for anemia and circulation
- dark, leafy green juice: energizing, source of calcium, helps build immunity
Selection
Check to see if your local health market or café has a fresh juice bar. Many times, they will have suggestions on complementary combinations and their health benefits. One to try is juiced dark leafy greens with a touch of ginger. Also check the bottled juice section. Look for 100% real juice in a glass bottle, without any additives or preservatives. Be a food detective, check the ingredients and beware of misleading labels, even in your health food store. Some of the high-quality 100% organic juices can be a bit pricey. It’s best to drink these juices diluted, which saves money. It also makes the taste less overpowering.
Storage
Fresh juice is best drunk immediately after juicing, but will keep for a day in the fridge. Bottled juice normally keeps for 4-7 days after opening, some longer, so be sure to check labels for manufacturer’s instructions.
Tips
- For a hot summer treat, make your own popsicles out of pure juice blends. These are delicious and more wholesome than store-bought, processed popsicles.
- If you are juicing regularly and craving crunchy foods, this could be your body telling you that it is waiting for the fiber and bulk that would normally come with that carrot or apple, so try incorporating more whole fruits and veggies into your diet and observe what happens.
Juicing
Almost all health advocates agree that you need to have 6-8 servings of fruits & vegetables daily. Juicing allows the body to absorb all the micronutrients . In addition, vegetables when cooked lose their micronutrients. Use pesticide free vegetables/fruits/herbs when juicing. In general mixed dark green vegetable with 1 fruit and 1 flavor to have a more palatable juice especially if you are a new to juicing.
Drink the juice right away as it will lose its nutritious qualities (unless you manage to preserve it) and it’s easier to drink.
Most people experience a good colon cleansing since adding these dark leafy vegetables or just drinking juice on a regular basis is good for their bowels. As a result, if the juices are followed by a healthy, wholesome diet then one can start to see the benefits, such as feeling more energetic, better skin complexion and more. If you are not used to juicing, then ease your body into it by picking easier vegetables to digest and move towards picking darker greens to acclimate your body.
Lastly, there are different philosophies on how and what to juice. The bottom line is once you start juicing and continue regularly you will see the difference.
Which juicer to pick?
There are different juicers on the market with different prices, BrevilleBJE510XL, juice Fountain Elite and Omega J 8005 to name a few .
Juicing for skin:
Most skin conditions and poor skin health stem from nutritional deficiencies. By adding antioxidants and Vitamin C you can have a healthier skin with better complexion.
Fat Flush :
Most fruits and vegetables which are high in antioxidants and vitamin C are good to thin out bile to allow the liver to break down fat more efficiently. Juicing can aid to eliminate waste products such as undigested foods from the body to get rid of the fat.
Healthy Skin:
Fruits, vegetables and herbs for skin used are carrots, beets,broccoli, celery, kale, cucumber, mint, pineapple,tomatoes, papaya, and cantaloupe. Add or replace as you wish .
8 Day Juicing Diet
The following ingredients are high in minerals, Drink at least 6-8 8oz glass a day
Day 1:
Carrot juice and spinach juice
Day 2:
Spinach, parsley , celery and carrots
Day 3:
Beet and carrot and cucumber
Day 4:
Coconut juice, beet and carrot
Day 5:
watercress, green apple
Day 6:
Parsley celery and carrot juice
Day 7:
c:arrot juice and parsley:
Day 8:
watercress, green apple
Detox
Detox Juicing
Detox is a physiological process of removing the possibly toxic substances from the body.
These toxins are absorbed via harmful substances from our environment (air pollution, smoke or chemicals, hormones to name a few). In addition, most of the daily diet is the other main source of toxins that come in form of additives, chemicals, and hormones.
Although our bodies have a great way of fighting and detoxing, adding juicing can positively enhance the process.
8 Day Detox Juicing
The following ingredients are high in minerals, Drink at least 6-8 8oz glass a day
Day 1:
Carrot juice and spinach juice
Day 2:
Spinach, parsley , celery and carrots
Day 3:
Beet and carrot and cucumber
Day 4:
Coconut juice, beet and carrot
Day 5:
watercress, green apple
Day 6:
Parsley celery and carrot juice
Day 7:
c:arrot juice and parsley:
Day 8:
watercress, green apple
- Anti-Inflammatory
- Keto Meals
- Smoothies
-
Smoothies
Smoothies are a good way to start your day, especially in summer! They are refreshing and can be packed with antioxidants – with added protein powder as a bonus!
Smoothies are very versatile – you can make any flavor you like!
A smoothie’s basic ingredients are: fruits. vegetables, and an added liquid – either water, milk (plant based for vegans) or yogurt.
Using frozen, organic fruits is easier since they are already cut and cleaned, available all year around and save time!
Additional add-ons can include seeds (chia, hemp, etc.), flavorings such as cinnamon, ginger or turmeric for the anti-inflammatory properties, natural sweetners such as Stevia or light agave syrup – always to taste – plus the garnish.
You can add 1 20 G scoop of Organic Whey protein to smoothies, or plant based proteins such as Sunwarrior Protein (which comes in vanilla, chocolate, and berry flavors), and 18Shake to name a few. Make sure they don’t have preservatives, are gluten free, have no added sugar and are non-GMO.
- Greens: Detoxifying, full of chlorophyll, oxygenates your cells. Smoothies are a great way to up your intake in an easy and delicious way. Rotate your greens!
- Fruits Adds sweetness to your smoothies. The sugar in the fruits is balanced by the greens and other ingredients and by the fiber in the fruits themselves.
- Healthy Fats: Healthy fats are a very important part of our diet, especially omega 3 fatty acids which come from flax, chia and hemp seeds and oil. Putting some healthy fat in your smoothie will ensure that your blood sugar and energy remain balanced .
- Liquids: Add some liquid to help smoothies blend well.
- Proteins: Proteins break down into amino acids which are the building blocks of life.
- Extras: Can add flavor and more flavonoids with further anti-inflammatory properties
- Juices
-
Juices
Freshly squeezed or bottled, vegetable or fruit, a tall glass of juice is a joy. With the tasty liquid of a fruit or vegetable extracted and the fiber removed, juices can be used to treat and prevent ailments, to flavor recipes or simply chilled and enjoyed on a nice, hot day.
Benefits
Please note that when a fruit or vegetable is juiced, the sugars become concentrated, so a glass of juice can really spike blood sugar levels, leading to a drop soon after. Most vegetable juices are not as high in sugar as fruit juice, especially leafy green juices. Here are examples of the benefits of certain juices:
- 100% pure cranberry: very effective in prevention and treatment of urinary tract infections, drink diluted
- pomegranate juice: strengthens bladder and gums, great remedy for burning eyes – place a drop in eye before bed
- prune juice: tonic for sluggish liver and good source of iron
- wheatgrass: detoxifier and contains digestive enzymes
- beet juice: blood tonic and good for anemia and circulation
- dark, leafy green juice: energizing, source of calcium, helps build immunity
Selection
Check to see if your local health market or café has a fresh juice bar. Many times, they will have suggestions on complementary combinations and their health benefits. One to try is juiced dark leafy greens with a touch of ginger. Also check the bottled juice section. Look for 100% real juice in a glass bottle, without any additives or preservatives. Be a food detective, check the ingredients and beware of misleading labels, even in your health food store. Some of the high-quality 100% organic juices can be a bit pricey. It’s best to drink these juices diluted, which saves money. It also makes the taste less overpowering.
Storage
Fresh juice is best drunk immediately after juicing, but will keep for a day in the fridge. Bottled juice normally keeps for 4-7 days after opening, some longer, so be sure to check labels for manufacturer’s instructions.
Tips
- For a hot summer treat, make your own popsicles out of pure juice blends. These are delicious and more wholesome than store-bought, processed popsicles.
- If you are juicing regularly and craving crunchy foods, this could be your body telling you that it is waiting for the fiber and bulk that would normally come with that carrot or apple, so try incorporating more whole fruits and veggies into your diet and observe what happens.
Juicing
Almost all health advocates agree that you need to have 6-8 servings of fruits & vegetables daily. Juicing allows the body to absorb all the micronutrients . In addition, vegetables when cooked lose their micronutrients. Use pesticide free vegetables/fruits/herbs when juicing. In general mixed dark green vegetable with 1 fruit and 1 flavor to have a more palatable juice especially if you are a new to juicing.
Drink the juice right away as it will lose its nutritious qualities (unless you manage to preserve it) and it’s easier to drink.
Most people experience a good colon cleansing since adding these dark leafy vegetables or just drinking juice on a regular basis is good for their bowels. As a result, if the juices are followed by a healthy, wholesome diet then one can start to see the benefits, such as feeling more energetic, better skin complexion and more. If you are not used to juicing, then ease your body into it by picking easier vegetables to digest and move towards picking darker greens to acclimate your body.Lastly, there are different philosophies on how and what to juice. The bottom line is once you start juicing and continue regularly you will see the difference.
Which juicer to pick?
There are different juicers on the market with different prices, BrevilleBJE510XL, juice Fountain Elite and Omega J 8005 to name a few .
Juicing for skin:
Most skin conditions and poor skin health stem from nutritional deficiencies. By adding antioxidants and Vitamin C you can have a healthier skin with better complexion.
Fat Flush :
Most fruits and vegetables which are high in antioxidants and vitamin C are good to thin out bile to allow the liver to break down fat more efficiently. Juicing can aid to eliminate waste products such as undigested foods from the body to get rid of the fat.
Healthy Skin:
Fruits, vegetables and herbs for skin used are carrots, beets,broccoli, celery, kale, cucumber, mint, pineapple,tomatoes, papaya, and cantaloupe. Add or replace as you wish .
8 Day Juicing Diet
The following ingredients are high in minerals, Drink at least 6-8 8oz glass a day
Day 1:
Carrot juice and spinach juice
Day 2:
Spinach, parsley , celery and carrots
Day 3:
Beet and carrot and cucumber
Day 4:
Coconut juice, beet and carrotDay 5:
watercress, green apple
Day 6:
Parsley celery and carrot juice
Day 7:
c:arrot juice and parsley:
Day 8:
watercress, green apple - Detox
-
Detox
Detox Juicing
Detox is a physiological process of removing the possibly toxic substances from the body.
These toxins are absorbed via harmful substances from our environment (air pollution, smoke or chemicals, hormones to name a few). In addition, most of the daily diet is the other main source of toxins that come in form of additives, chemicals, and hormones.
Although our bodies have a great way of fighting and detoxing, adding juicing can positively enhance the process.
8 Day Detox Juicing
The following ingredients are high in minerals, Drink at least 6-8 8oz glass a day
Day 1:
Carrot juice and spinach juice
Day 2:
Spinach, parsley , celery and carrots
Day 3:
Beet and carrot and cucumber
Day 4:
Coconut juice, beet and carrotDay 5:
watercress, green apple
Day 6:
Parsley celery and carrot juice
Day 7:
c:arrot juice and parsley:
Day 8:
watercress, green apple