One of my favorite ways to increase my anti-oxidant levels is through juicing fresh veggies.  This is the easiest way to provide mega-doses of powerful vitamins, minerals and living enzymes into the body.  Because juicing removes the fibers from the fruits and veggies, it is easier on the digestive system and more live nutrients are able to make it into the bloodstream.  If your digestion is not impaired it is good to consume some of the fibers at a later time such as in a salad.


Obesity is not the only nutrition-related cause of disease onset and progression. Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can predispose you to developing osteoporosis, or weakening of your bones, while too much saturated fat can cause cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems.
Obesity is not the only nutrition-related cause of disease onset and progression. Too much or too little of certain nutrients can also contribute to health issues. For instance, a lack of calcium in your diet can predispose you to developing osteoporosis, or weakening of your bones, while too much saturated fat can cause cardiovascular disease, and too few fruits and vegetables in your nutrition plan is associated with an increased incidence of cancer. Consuming foods from a wide variety of sources helps ensure your body has the nutrients it needs to avoid these health problems.
Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb. By serving your meals on smaller plates or in bowls, you can trick your brain into thinking it’s a larger portion. If you don’t feel satisfied at the end of a meal, add more leafy greens or round off the meal with fruit.

Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. It’s entirely up to you!
"Resolving to never eat a sweet again takes a lot of effort and can create a feeling of deprivation," Patricia Bannan, M.S., R.D.N., author of Eat Right When The Time Is Right, tells SELF. "A more realistic resolution would be to create an environment in which you can consume fewer sweets without having to rely solely on your willpower." If all you have to do is walk to your pantry, you'll grab a bag and attack it. But let's say you must put on your shoes, find your keys and drive to the store. Laziness will triumph. (Yes, sometimes sloth is a good thing!)

Juicing should not be used as a quick way to lose weight. Consuming only fruits and vegetables, even though they are nutritious, is not considered a balanced diet. A healthy weight loss goal is ½ to 2 pounds per week, and can be achieved with healthy eating and activity habits. Talk with your doctor about safe and effective ways to control your weight. You can also visit the Weight and Obesity page of the FNIC website for more information and resources.
No. Juicing can be a good way to introduce new fruits and vegetables, but a diet containing only these ingredients is missing some major nutrients. For example, protein and fat will only be present in very small amounts, so they will need to be obtained from other foods. Important vitamins and minerals like vitamin D, calcium, and iron may also be lacking. In addition, the amount of fiber may be reduced if the skin and pulp are removed in the juicing process. If you choose to juice, incorporate it into a healthy eating plan that includes foods from a variety of sources such as whole grains, fat-free or low-fat milk and milk products, and protein foods. You can read more about building a healthy eating pattern in Let's Eat for the Health of it [PDF|968 KB].
The first step to making these burrito bowls is marinating your chicken. The chicken gets marinated in a mixture of lime juice, olive oil and seasonings, then grilled to perfection. If you don’t want to fire up the grill, you can cook this chicken inside on a grill pan or in a regular skillet. The chicken is combined with cilantro lime rice, black beans, corn and fresh salsa to make an amazing meal that tastes like it came from a restaurant.
The easiest way to make sure your inter-meal nibbling stays on track is to have healthy snacks on hand for when hunger strikes. You can keep these nonperishable goodies in your desk drawers, or these energy-boosting nibbles in your gym bag. Simply keeping a bowl of fresh fruit on your kitchen counter will bring your snacking to the next healthy level.

If all you have time for is a quick snack from the gas station or drugstore, know that you do have options, and if you know what you're looking for, it will be easier to find. When we asked registered dietitians to recommend snacks to buy at the drugstore, they tended to go for things like nuts and seeds that pack plenty of flavor (hi, wasabi chickpeas), plenty of protein, and not a whole lot else.
Juicers are things like a Breville juice fountain, Omega VRT350, Omega 8006, etc. Not a nutribullet! A nutribullet is a blender that blends. Those blades chop things up like every blender works. It has pulp in it no matter how much you blend it. It can't turn into juice unless you separate the juice from the pulp or you apply magic to it (like their marketing team does).
High-speed juicers process fruits and vegetables at a higher speed through contact with a spinning shredder against a mesh filter, creating a "centrifuge" force. With nonejection types, the pulp remains in the shredder basket; with automatic-ejection types, the pulp is discarded into a separate waste basket. High-speed juicers tend to be less expensive, however proponents of the raw food movement say the heat produced along with the high speed may break down some of the nutrients as the juice is extracted.
They're good. But poorly converted to DHA if you're vegan and relying upon them for neural health. However they are indeed fine. There can be some issues with flax seed oil in high amounts though. A meta-analysis reviewed nine studies that revealed an association between flaxseed oil intake or high blood levels of alpha-linolenic acid and increased risk of prostate cancer

This is another big performance drain for athletes. A diet lacking in protein causes lean muscle tissue breakdown during exercise and low levels of blood amino acids during exercise, which leads to muscle fatigue, central nervous system fatigue, metabolic slowdown, fat tissue accumulation, decreased performance and lengthened recovery time. All of these issues are quite common (even with non-athletes), and the caloric deficits from most juicing diets lead to weight loss, but a “skinny-fat” look due to the low amounts of protein and fat. Science has shown that in the general population, and especially athletes and exercise enthusiasts, a steady consumption of protein broken into small portions throughout the day is necessary for lean muscle maintenance, appetite satiation and long-term health.

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Meal prep, short for meal preparation, is the process of planning and preparing your meals ahead of time. You can meal prep one day ahead, or take one day to prepare lunch and/or dinner for an entire week. While most meal prep only one or two meals, you can easily meal prep breakfast, lunch and dinner, even snacks for the week ahead. It’s entirely up to you!
A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day. As your small changes become habit, you can continue to add more healthy choices.
Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Learn more »
But Drew takes things to a whole new level. He is a well-known authority on the subject of juicing and the amount of energy this man has on a daily basis is astounding. He’s also managed to get himself to under 7% body fat (he used to be over 20%), massively improve his workout performance, and achieved this all through his strategic inclusion of vegetable juicing in his diet. In this article, Drew shares with us the two biggest juicing mistakes that athletes make, and three ways to juice the right way.
To set yourself up for success, try to keep things simple. Eating a healthier diet doesn’t have to be complicated. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible.
Fresh, Frozen, or Canned Vegetables ― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
Food containers come in all shapes, sizes and equally important – materials. Depending on your lifestyle, you can pick the ones that fit into your lifestyle (and your bag!) best. If you’ll be taking a lot of your meals with you on the go, the slimmer and lighter the container is, the better. Also, make sure the container is suitable for keeping in the freezer and/or microwave use, depending on what you’ll be using it most – that’s why I love these glass meal prep containers. There are plenty of options and after you’ve done your planning, it will be much easier for you to determine what kind of container is the best option.
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. 
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