The latest Dietary Guidelines no longer give a daily cap for dietary cholesterol (previously it was 300 milligrams), because there’s abundant evidence that dietary cholesterol (found only in animal foods) has little if any effect on most people's blood cholesterol. Rather, saturated fats raise LDL (“bad”) cholesterol more than dietary cholesterol does. But don't go overboard with cholesterol-rich foods, since many of them are also high in saturated fats. And if you have cardiovascular disease or diabetes, ask your doctor if you should limit dietary cholesterol.


However, beware claims that juicing is the only way to stay healthy, that you should avoid solid foods, or that juicing is a substitution for a medical diagnosis or treatment. There’s not much research out there that proves that juicing is healthier than eating the whole fruits and vegetables; however, juicing does makes them easier to consume on a regular basis.
You’ve heard it before, and it’s true: breakfast is the most important meal of the day. Eating a healthy breakfast is absolutely crucial to help kickstart metabolism, improve cognitive function, and help you make better food choices throughout the day. The ideal meal includes protein, healthy fat, and some complex carbohydrates (read more about PFC here).
These include soda, candy, white bread, regular pasta, and many snack foods and baked goods. A high intake of added sugar increases inflammation and insulin resistance, increasing the risk of diabetes, cardiovascular disease, and other disorders—and it supplies “empty” calories that contribute to weight gain. Refined grain products have little dietary fiber and have been stripped of many nutrients; a high intake can cause many of the same health problems as added sugar.

Each of our 7 healthy homemade juice recipes provides about a quarter of the average daily recommended fruit and vegetables per glass (5 1/2 cups for a 2,000-calorie diet). Several studies show that adding more fruits and vegetables to your diet can improve your mental health and sense of well-being, yet most of us don't get enough. While smoothies generally contain more fiber (because the whole piece of produce ends up in the final product) and more fruit, fresh juices can be loaded with dark leafy greens and lots of red, orange and/or purple vegetables to help maximize the nutrients in every glass. Our 7-day juice plan gives you delicious recipes every day to help you add more fruits and vegetables to your diet.


It's trendy to think "food should be fuel" or that food is something that helps you lose (or, ahem, gain) weight. But thinking only in terms of number on the scale takes away a huge part of what eating is about: pleasure. "If you think of eating as something enjoyable and something you do without guilt or without judging yourself, and you stay active, you're less likely to overeat, have a better diet, and maintain any weight loss for the long haul," says Zied. It's true: feeling guilty about your food choices can undermine weight loss—and even pack on the pounds—while a celebratory mindset gives you more control over your diet and can thwart weight gain, found a 2014 study in the journal Appetite.
Count carbohydrates – “ Carbs” are found in all kinds of foods, including breads, pastas, fruits, dairy products and sugary foods such as desserts. “Complex” carbohydrates, such as whole grain bread, provide more nutrition than others. Sweets such as cake aren’t as good for you as whole grains and vegetables, and often are high in fat and calories. That’s why it’s better to save them for a treat.
To prep the kale for the salad, we’re going to add it to a large bowl with a little olive oil and rub all over the kale, massaging it until the kale reduces in volume and becomes less stiff. (This makes a huge difference in the texture of the kale and makes it much easier to eat. I like to buy pre-cut kale when I meal prep because it’s just easier and takes one less step out of the process.)
Add the noodles to a clean bowl and add enough pesto to coat, toss well adding more pesto if needed. Serve pasta and top with sliced chicken. Save any leftover pesto in the fridge for 5 days. Pasta and chicken will keep in the fridge for 5 days, but can’t be frozen. The best way to re-heat is in a hot non-stick pan or if using the microwave, place a wet paper towel over the container and make sure not to over-heat or the food will get dry.

When your body realizes it’s not getting enough protein, it begins to extract it from your muscles. This results in you beginning to lose muscle mass. Losing muscle mass is not the same as losing fat — you may feel weaker, struggle with your balance, and feel aches and pains. Losing muscle mass is not good for anyone, but it has worse consequences the older you are.
First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!
Celebrate Friday with a family-friendly dinner that comes together easily. A kid-friendly mix of quality convenience items and bright produce imparts fresh taste with minimal legwork. A probiotic-rich stand-in for sour cream, yogurt offers creaminess and helps bind the toppings. Rotisserie chicken, one of the most versatile supermarket proteins, makes for a fast and fresh meal. Look for BBQ sauce varieties with less than 250mg sodium and 5g sugar. We like Annie's Original BBQ Sauce.
Count carbohydrates – “ Carbs” are found in all kinds of foods, including breads, pastas, fruits, dairy products and sugary foods such as desserts. “Complex” carbohydrates, such as whole grain bread, provide more nutrition than others. Sweets such as cake aren’t as good for you as whole grains and vegetables, and often are high in fat and calories. That’s why it’s better to save them for a treat.
Healthy eating should be about positive choices, focusing on foods that provide the nutrients you need to maintain good health. Unfortunately, much of the dietary advice available today focuses on what you “cannot” or “should not” eat. Our nutrition education resources and healthy eating articles will help you determine what you can do to make healthy eating decisions.
Not all calories are created equal. People eat those 100-calorie packs of cookies or other snacks and focus on the fact that it’s only 100 calories, but they don’t pay attention to what else they’re getting, especially in terms of sugar and fat. The better approach: Focus on healthy, nutrient-dense foods that are naturally low in calories and rich in essential vitamins, minerals and fiber.
Men who scored highest on the USDA’s original Healthy Eating Index (meaning their diets most closely followed federal recommendations) reduced their overall risk of developing heart disease, cancer, or other chronic disease by 11 percent over 8 to 12 years of follow-up compared to those who scored lowest. Women who most closely followed the government’s recommendations were only 3 percent less likely to have developed a chronic disease. (5)
Food processing isn’t always a bad thing: Cooking and preparing raw ingredients at home is also processing them. But the word “processed” is almost always reserved for commercial foods, usually packaged. Highly processed foods are industrially formulated mixtures that are no longer recognizable as their original plant or animal sources—everything from hot dogs and margarine to ice cream, candy, and many packaged snack foods. Such foods, which supply more than half the daily calories in most U.S. households, lack key nutrients and fiber and are high in sugars and sodium. 
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. You’ll eat fewer calories and avoid the chemical additives, added sugar, and unhealthy fats of packaged and takeout foods that can leave you feeling tired, bloated, and irritable, and exacerbate symptoms of depression, stress, and anxiety.
As an athlete or frequent exerciser, you put yourself through long bouts of intense exercise quite often. As you exercise, lactic acid, pyruvate acid, and CO2 build up as the use of muscle glycogen for energy increases. As your muscles become acidic, and hydrogen ions in your muscles accumulate from the buffering of these metabolic byproducts, fatigue sets in. This is a major problem for you as you go through intense training sessions or during a long competition, because this increased acidity can cause decrease the amount of time you can exercise, decrease exercise intensity, and lengthen workout recovery time.
Even the USDA has abandoned the confusing food pyramid in favor of a simpler “healthy plate” diagram. To build a healthy plate, fill half your plate with vegetables — and, no, French fries don’t count! Choose “crunchy” vegetables, such as broccoli, green beans, Brussels sprouts, and leafy greens like kale and Swiss chard. On the other side of the plate, put whole grains or legumes in one quarter and a serving of healthy, lean protein in the other.
Research has found that children who take multivitamin supplements have higher IQ’s. Introduce your child to fresh juice which is more nutrient-rich than the best multivitamin with more vitamins, minerals, fiber, enzymes, and phytonutrients. Also, research is beginning to question the safety of supplements. For instance, vitamin E and selenium increase the risk of prostate cancer in men under 65, and beta-carotene increases the risk of lung cancer in smokers.

Like it says: "about the only time you should have a sweet, sugary juice would be after a weight training workout, post-workout, or in a fasted state without a lot of other added foods (e.g. for breakfast)." – so if you're an early morning exercise kind of person who works out fasted, fruit isn't a big deal. If you're working out later in day, and you've already been eating other meals, I wouldn't do it.
“Juicing may be the fastest and easiest way to get in nutrients from the vegetables you’d rather skip at dinner,” Sharp says of the kales, celeries, spinaches, and other often-dissed veggies. “If you have a juice with a meal or otherwise, make sure you supplement with fiber to make up for what’s lost in the juicing process if you don’t leave the peel on.” (May we suggest a nice bed of lentils?)

It is best to drink the juice fresh as that is when it contains the most nutritional value.  Every minute it sits, the nutrients oxidize and are lost for good.  Best to stick with organic ingredients if at all possible and only put your fresh vegetable juice in a glass.  Plastic has dangerous xenoestrogenic chemicals that we don’t want inside of our body.   Enjoy your juicing!
Detoxification is a process where your body removes waste materials. Most detoxification happens in your liver, where certain enzymes convert toxins to be excreted in urine, sweat and other bodily fluids. While juice cleanses can be detoxifying in the beginning, this is mainly due to the fact that you’re no longer eating processed food and you’ve given up caffeine and alcohol for the duration of the cleanse.
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