Day 42:

Juice: Grapefruit Tonic

Grapefruit Tonic:
3 Grapefurits
1 Teaspoon of Spirulina

I didn't really like this juice, it was too tart with only grapefruits. But Spirulina is a nice addition to any juice because it it full of good things: vitamins, minerals, carotenoids (More About Carotenoids), antioxidants and a healthy dose protein. I talked in depth about Spirulina WAY BACK in Entry 3, so feel free to check there for some more information.

Fasting Problems:

So, the rest of today's entry is actually more personal. It it about my 30 Day Juice Fast. This is something I started on February 25th  and I ran into some issues that proved very interesting.

For starters I decreased my coffee intake a week or so before the first day of the fast, to make my withdrawal symptoms a little easier to deal with. This was especially hard for me since I am a bonafide coffee addict - like 3-4cups a day, kinda gal. So, removing it was a big deal, but I had done it before for a week while on my first juice fast. It had been awful, but I made it.

I began my fast on Feb. 25th and the first day was fine. Everything felt normal, but my body was still dealing with food and caffeine from the day before.

Day two, however, I began to notice some gastric distress (mainly a lot of burbling and I was uncomfortable) during and after consuming a juice. I felt very bloated. Thinking this was just my body clearing out junk I continued.

Day three, I found the gastric distress increase, significantly. I couldn't even make it through an entire juice, it was too uncomfortable. I felt nauseous just looking at juice. Yuck!

So being a strong proponent of "listening to your body", I contacted my holistic practitioner in Vermont and laid out my problem. She said it sounded like a stomach lining issue. She informed me that coffee is very acidic and can severely damage the stomach lining - especially, when drunk in the amounts I was consuming - and that now without coffee, my stomach is probably trying to heal, but the juice might be too acidic as well or just too much nutrients for it to process easily.
Information on Stomach Lining: What do I need to know about my stomach lining?

My Practitioner asked me to reintroduce, just raw foods into my diet along with juice, to see if the fiber in the food would slow down the absorption rate. I consumed raw greens, vegetables and fruit, before drinking juice for a day to no avail. I was still quite uncomfortable and my stomach was very vocal.

My Practitioner, then asked me to try refined carbohydrates, which are easier for your body to process since they are processed and comprised of less sugars than complex carbohydrates. She recommended white bread, pita, crackers, etc... If these were hard to process, I was to put myself on a liquid diet, broths and water only.

The carbohydrates were fine. No pain or discomfort. Yay!

Next, she sugguested herbal tea - like ginger and peppermint, which warm the stomach - and yogurt (if I felt like it). Yogurt has acidophilus also known as intestinal fauna & flora or probiotics. Acidophilus is a term "used to describe a number of bacteria that help in human digestion... In addition to basic digestive assistance, it is thought to help bolster the immune system as a whole. It is also thought to provide some relief from intestinal problems." (Source)

I introduced yogurt the next day and it went well. I also had a pear, which went okay - a little grumbling.

Slowly, over the weekend I reintroduced complex carbs (rice, potatoes), fruits and eventually, raw vegetables, but to be honest, I was very far from craving or enjoying the vegetables. It was not appealing to me in any major way just yet, so I stuck to a lot of yogurt and carbs and some fruit.

After a few days of that, I craved greens and began to eat a much more normal - pre-juice fast diet. But, even now, I have a slight aversion to juice. I really don't want to drink any right now and my Practitioner suggested I wait until I feel that I want some. She also strongly cautioned me against coffee and said if I was going to return to it (which I am) that I keep the intake level low and give my body a break every now and again.

I have been off coffee now for three and a half weeks. My goal is a month, then I plan to really try to stick to one cup a day.

This was a very interesting learning experience for me, which highlighted, not just the dangers of excess amounts of anything and the importance of listening to your body, but also to seek out a well trained holistic nutritionist or practitioner, who can help you through any issues that might arise while fasting.

Comments? Questions?

Day 40: 

Juice: Surprising Sweetie

Surprising Sweetie:
2 Grapefruits
1 Thick Slice of Melon
1 Peach

This was a good juice! It was fruity and flavorful. (I'm sure in the summer this would be exceptionally delicious and refreshing).

As some of you may know I started a juice fast yesterday and I promised to pass on information to you: Can you workout on a juice fast?

As with most research about juice fasts in general there are a lot of view points pro and con. Most arguments really hinging on what type of fast one is doing - long term, short term, a cleanse targeting a specific internal organ like a colon cleanse. 

The arguments against exercising on a juice fast are mainly rooted in the fasting and cleanse mentality, which is to relax and revitalize. So if you're going to do a cleanse or do a reset its good to take care of your body - to relax. The cleanse process especially early on can bring with it a lot of aches and pains as you body retrieves the toxins. Also, you wont be taking in as much food as normal and strenuous workouts could stress your system, which might be counter productive to the cleanse process.

The arguments for exercising on a juice fast champion that exercise (usually light exercise) as a way to help keep the body active and strong as well as getting the lymphatic system going. The lymph system is part of the circulatory system consisting of a network of organs throughout the body and is an important part of the body's immune system. Lymph nodes, in fact, filter foreign material out of the body (like bacteria and cancer cells) and produce immune cells in the body. (Source)
So, exercise helps the lymphatic system circulate and can help cleanse the body faster, but again most of this research is arguing for light exercise.

I really only found one source discussing the topic of "intense" workouts while on a juice fast. Nina Cherie, a health and wellness PhD, posted an interesting article about this on her website: http://ninacheriephd.com/. During which, she sites her own experience on a juice fast which she started on a day she had to get a spin instructor certification. She said she kept the juice and water flowing all day - constantly drinking - and at the end of the day "felt invigorated." She goes through numerous examples where she felt strong and energized even though she was on a fast and breaks down her theory as to why this happened.

The main thing I found was people - experts and laymen alike - reiterating that you should listen to your body. If it's too much, it's too much. Relax a little and let you body do it's thing. The most important thing it to help your body through this cleanse, not give it more stuff to deal with.

Here is some of the articles I found:

• How to Exercise During a Juice Fast

• Intense Exercise Training During a Juice Fast? Is That Even Possible?

• Water is the Most Important Element in Having a Healthy Lymph System.

Emotional Lifestyle:

Day 2 of Juice Fast:

Yesterday was definitely hard. I was hungry a lot - much more than Day One - and I began to have some muscle stiffness and back pain, which it on the list of things to expect: Common Physical Reactions to Fasting. The coated tongue also arrived yesterday. For those of you unfamiliar with the coated tongue, it is when you tongue builds up a little white residue (I hate this cause it makes you breath smell, so keep the mouth wash handy) but it is the sign that your body is detoxing. Your digestive system is working through all its junk, which is exactly what I want it to do, but man I wish the tongue wasn't a part of it.
Here is some good information about it:

• How to Determine Detox Duration. 
• Tips for Getting Rid of the White Coating on your Tongue 

I also felt my resolve start to waver....already. Oh Man, this it gonna be hard. But ultimately, after my extensive research, I have found no evidence that a longer fast is a better cleanse. I pretty much have found that when you're done, you're done. So, I am gonna listen to my body on this one.

Day 39: 

Juice: Greatfruit C

Greatfruit C:
2 Grapefruits
1 Kiwi
1 Guava

 Again, I had a hard time finding guava. But those of you elsewhere in the world might have better access to it.

Kiwifruit (which is usually shortened to just Kiwi) is the edible berry of a vine in the Actinidia family. Typically associated with New Zealand, kiwifruits are actually native to southern China and cultivation spread from China in the early 20th century. (I was surprised the spread of the cultivation kiwi's was so late in comparison with other fruits.)

Though the fruit is small, it is packed with Vitamin C. "This nutrient is the primary water-soluble antioxidant in the body, neutralizing free radicals that can cause damage to cells and lead to problems such as inflammation and cancer." (Source) Vitamin C is important for the proper function of a healthy immune system and has been shown to help prevent/reduced a multitude of problems. This is  are always telling you to eat more Vitamin C.

Kiwifruit Orchard

Kiwi's also have a good supply beta-carotene content (usually when you hear beta-carotene you think carrot and other orange vegetables and fruits). This combination of vitamin c and beta-carotene, researchers theorize, is what gives kiwi's the amazing ability to protect DNA in the nucleus of human cells from oxygen-related damage. But, kiwi's also contain "a variety of flavonoids and carotenoids that have demonstrated antioxidant activity, these phytonutrients in kiwi may be responsible for this DNA protection."(source)

Emotional Lifestyle:

Juice Fast Day 1:

No coffee as of today. Yikes! My cupboards are empty and my fruit and vegetable drawer is full.

 
I plan to have six juices today: (unless my body calls for more). Fruit juice in the morning and fruit/vegetable in the mid-morning, nut milk for lunch, fruit/vegetable in the mid afternoon, and mostly vegetable for dinner (an apple might sneak in there).







Juices today:

1. Plum Pear Punch
• 1.5 Bosc Pears
• 3 Chilean Plums
2. Abbie's Favorite with Half a Pear
• 2 Carrots
• 2 Sticks of Celery
• 1 Apple 
• .5 Pear (had to use it from the Plum Pear Punch)
3. Homemade Almond Milk
• 2 Cups of Almonds
4. Kitchen Sink (This is when I just throw in whatever I have and see how it tastes)
• 4 Small Carrots 
• 3 Apples 
• 2 Sticks of Celery 
• 1/4 A Large White Turnip (it was too much turnip)

I definitely felt the lag and grog without coffee. No significant caffeine withdrawal headache (which is awesome). I was hungry later in the day, because I didn't bring enough juice to work. I didn't workout, but I will in the days to come.

Day 38:

Juice: Pink Grapefruit

Pink Grapefruit:
2 Grapefruits
1 Handful of Raspberries
1 Handful of Strawberries

So, again we have a situation of our berries being out of season, but you can still get the tasteless winter berries or if your in the mood (as I was) buy the berries frozen, juice the Grapefruit, blend the juice with the berries and enjoy a smoothie! It was delicious! I love smoothies and don't worry the whole back of my book of recipes is smoothies...so we'll get there.

I'm not sure about the temperatures everywhere else in the world, but tight now in New York City they have been volleying between 40 degrees and 20 degrees Fahrenheit (4.4 to -6 Celsius). It's been cold. Which means, you need to watch out for dehydration.

I know dehydration is something most of us consider to be a hot weather problem (and it is), but it is a cold weather problem too. Actually, Robert Kenefick, a researcher at the University of New Hampshire (UNH) argues in his paper (published by Medicine & Science in Sports & Exercise in 2005), that you are more at risk for dehydration in cold temperatures. (Source)

How? Great question.

Now, as our bodies loose water (sweating, illness, exercise, etc...) our sodium (electrolytes and a mineral) levels rise in the blood. Overall blood volume decreases. This triggers the hypothalamus gland (a small gland in your brain) to secrete a fluid-regulating hormone plasma arginine vasopressin (AVP), which runs and tells the kidneys to slow down the production of urine (it tells you to pee less to save the water). This restores the bodies fluid levels. The hypothalamus gland also sends a message to the brain's cortex to make you thirsty, so you drink more to restore the sodium levels.

Basically, fluid levels drop and your brain says drink.

But in the cold the body reacts differently. When you are cold "vasoconstriction takes place – the body decreases blood flow to the periphery of the body to decrease heat loss." (Source)

Your limbs get cold, right? Fingers, toes, etc... Because you body keeps all the heat in the middle to keep you warm. So, what this means is, your body does not detect a "blood volume decrease", so the hypothalamus gland, doesn't secrete the signal as strongly. Your kidneys get a "hey, maybe we should take in some more water when you get a chance" instead of "Red Alert! Drink Now!". "It’s a trade off – maintaining the body’s core temperature becomes more important than fluid balance,” Kenefick says. So, the sodium levels in you blood keep rising which can cause a laundry list of problems:

"seizures, an irregular heartbeat, muscle weakness, and other problems...such as chronic heart or kidney disease, endocrine diseases (such as problems with the adrenal, pituitary, thyroid, or parathyroid glands), eating disorders, or bone disorders." (Source)

Thankfully, there is an easy solution to prevent this - drink lots of water. Even if you "don't feel thirsty" 'cause your body might be confused.

Also, sometime thirsty feels like hungry. Our dear old hypothalamus gland controls a lot of things, including hunger and thirst. So, it send relatively the same signal, whether you're hungry or thirsty. This means you need to pay attention to you body OR whenever you feel hungry drink 8 oz of water and wait (30 mins is recommended). If you are still hungry, eat. If not, note down the feeling you just had was thirst.

It is a great idea to keep a water bottle on your person at all time, clearly it is just as important as a wallet. Also, know what foods/liquids can help you with this. Celery Juice is your best friend for re-hydration. Check out Entry 7 for more on how wonderful celery is OR take a look at this article at naturalnews.com. By the way, I love this site.

Emotional Lifestyle:

I have been preparing for my juice fast. No dilly-dallying here. When I decide, I decide and BAM it's done. This Sunday - Feb 24th 2013 - I'll be starting a 30 day juice fast. 

 What does this mean?

• I will not eat any solid food. I will consume juice and only juice. I am defining juice as any fruit, vegetable I can pass through a juicer. including nut milks (even though I use a blender to create nut milk, because I cannot afford to buy the nicer juicer to process nuts). 
• This is considered to be a liquid diet, but not all liquids are created equal. No coffee. No Milk. No store bought juice (it has to be made for me, in front of my very own eyes). Just fresh juice. 
• I am also planning to do a budget analysis. Compare how much I spend of food normally to how much I spend during the fasting period.

I know, I know...woah. I am not sure I am fully prepared either, but I have been doing my research and getting ready.

"Getting ready", how? 

• I have begun to lighten up my diet - eating lighter fair, like salads and soups and cutting back significantly on carbohydrates, dairy, and sugar. About 50% of my daily intake is raw food (meaning unprocessed). 
• I have also begun to cut back my Caffeine intake...this one is a tough one for me, because I LOVE coffee. I typically drink 3-4 cups a day, never less than two. So, this is day three of only one cup of coffee. I have already experienced caffeine withdrawal symptoms: headache, sleepiness, lethargy, irritability, lack on concentration, muscle pain/ stiffness, and flu-like symptoms. (Top Ten Caffeine Withdrawal Symptoms).
• Continually researching. Knowledge is the best tool! And all of my discoveries will be - of course - shared with you!

 Happy Juicing!

Day 37:

Juice: Grapefruit Blues

Grapefruit Blues:
2 Grapefruits
1 Large Handful of Blueberries

Okay. So, a lot of the fruits featured in these juices currently are out of season right now. I know people will claim that nothing is out of season anymore, but that's just not true. Even though the berries you get from the store may look like blueberries - we all know they don't taste like summer fresh blueberries. They also don't have the same nutritional content as those berries in the summer.
[I covered blueberries and berries in general in Entry 15 & Entry 16]

Eating seasonally is important for many reasons, but especially if you want good nutritional value. Now, summer is a cake walk. All the good stuff is around in the summer, right? Fall is pretty good too, but suddenly we get to winter and all there really is are root vegetables. I'm sorry, what?! And Spring isn't much better, maybe even worse with the fresh fruits and vegetables we all know and love. How can you do this? Well, I started by doing some research.

When people (nutritionist, ecologists and Cosmo magazine - yeah, I read an article once) tell you to eat seasonally, they are doing this because not only is good for the environment it is good for you.  The most sited evidence for this is a study done in London in 1997 by the Ministry of Agriculture, Fisheries and Food. The study found significant differences in the nutrient content of pasteurized milk in summer versus winter. "The Ministry discovered that these differences in milk composition were primarily due to differences in the diets of the cows." (Source) It was also found by researchers in Japan that the differences in the vitamin C content of spinach harvested in summer versus winter was three-fold.

Think about it.

Seasonally was the only way to eat for most of the human existence. Raw and unfettered fruits and vegetables. Now, sure the average lifespan was much shorter, but they didn't have the same amount of chronic disease or autoimmune disease (it was around, just not as prolific). Now we have modern technology - which I love. Don't get me wrong here, modern medicine can do a lot and I am truly thankful for that! But, wouldn't it be wonderful if we (our society) didn't have to ever use it.
Just because we can doesn't mean we should, right? This is great advice for HBO. So, eating with the seasons demands you diversify your food and your nutritional intake, which has been proven everywhere, to improve your health. Variety is the spice of life.

World's Healthiest Foods (one of my favorite websites) provides a seasonal guide:

• Spring: 
• Focus on tender, leafy vegetables that represent the fresh new growth of this season. The greening that occurs in springtime should be represented by greens on your plate, including Swiss chard, spinach, Romaine lettuce, fresh parsley, and basil.
• Summer:
•  Stick with light, cooling foods in the tradition of traditional Chinese medicine. These foods include fruits like strawberries, apple, pear, and plum; vegetables like summer squash, broccoli, cauliflower, and corn; and spices and seasonings like peppermint and cilantro.
• Fall: 
• Turn toward the more warming, autumn harvest foods, including carrot, sweet potato, onions, and garlic. Also emphasize the more warming spices and seasonings including ginger, peppercorns, and mustard seeds.
• Winter: 
• Turn even more exclusively toward warming foods. Remember the principle that foods taking longer to grow are generally more warming than foods that grow quickly. All of the animal foods fall into the warming category including fish, chicken, beef, lamb, and venison. So do most of the root vegetables, including carrot, potato, onions and garlic. Eggs also fit in here, as do corn and nuts. 

 

Emotional Lifestyle: 

It is on. I am gonna do a juice fast and I think it's gonna be a long one (21-30 days). I know! So, I am researching, getting prepared, but it is happening in March. Get ready, because all of you will be privy to real time updates on this blog...stay tuned.