Day 30:

Juice: Bellyful

Bellyful:
3 Apples
1/4 White Cabbage
1/4 Small Fennel Bulb
1 Small Bunch of Mint

This is a warm, yet crisp and very refreshing. This is a great mid-morning snack. Sweet enough that it still feel like breakfast, but substantial enough that it can pass for lunch. 

Fennel, my dear friends fennel or foeniculum vulgare. A vegetable I really had never eaten until recently. Fennel is a hardy perennial (a plant which grows back every year) and a member of the  Apiaceae family (formerly the Umbelliferae) - meaning it is related to carrots, parsley, dill and more - like over 3,000 more species. Needless to say it is a large family.

Fennel looks kinda like a cleaner, nicer version of celery root. It is a white or pale green blub with stalks protruding from it, which are topped with feathery green leaves. In season during, both fall and spring, but fennel can be found all year long in most stores around the US. However, you may find the taste is the best during the spring and fall.

Fennel is crunchy in texture and slightly sweet and has an anise-like taste. Often fennel and anise are listed as the same plant by people (mainly on the internet), however they are not the same plant. They are related - both members of the Apiaceae Family (I told you it was a large family), but they are different plants. The confusion stems from the fact that "the whole plant (bulb, stalks, fronds) of fennel is consumed while it is usually just the seeds from the anise plant that are eaten..." (Source)

Fennel Seeds

Fennel is an amazing vegetable resource to have in your fridge. Full of vitamin C, potassium, manganese, folate (also called Folic Acid is a B-complex vitamin) and a variety of other phytonutrients, fennel has a wide variety of health benefits. The essential oils in fennel - the oils that give fennel its anise smell - "stimulate secretion of digestive and gastric juices, reduce inflammation of stomach and intestines and facilitates proper absorption of nutrients from the food" (Source), aiding any symptoms of indigestion, constipation, flatulence, diarrhea. In fact, chewing fennel seeds after a meal is a common practice in India.  Hence the name of this wonderful juice. Fennel has also been shown to help with colic, respiratory disorders, menstrual disorders, eye care, bad breath, hair loss and more, so it is not just for the intestinal track.

Emotional Lifestyle:

Recently, I watched a very interesting and disturbing documentary called Farmageddon (2011). It is about small farms being unlawfully forced to shut down by the USDA for unexplained reasons (most of the time). It is a little long an repetitive, but the information is sound. It is an interesting look at the government attempting to control what people eat, by controlling one's access to it.

If you are from New York, this has been a big topic here, as Mayor Bloomberg has been trying to put in laws about soda and junk food. However, this documentary is looking at small farms all around the country who are providing healthy, organic food for (mainly) their local communities and are being shutdown. Even when a farm has the right paperwork and their animals tested, the government has been threatening, harassing and killing livestock on these farms...for what reason?...it is often unexplained by anyone. It is interesting (though a little long), but definitely worth the time. 

Day 29: 

Juice: Prime Cooler

Prime Cooler:
3 Apples
1/2 Cucumber
1 Inch Ginger Root
1 Small Bunch of Fresh Mint

Sorry for the lack of posting friends...I have been continuing on the 400 Days without you. The busy holiday season has stolen all of my weeks away. But, now I'm on vacation and now...I have some time.

 
Cucumbers (Cucumis sativus) a gourd from the Cucurbitaceae family and the fourth most cultivated vegetable after tomatoes, cabbage and onions. Cucumbers are the in the same botanical club as melons and squashes.

Though not well publicized, cucumbers are rich in phytonutrients, especially in cucurbitacins, lignans, and flavonoid.  Lignans: "any of a class of propyl phenolic dimers including many found in plants and noted for having antioxidant and estrogenic activity". www.merriam-webster.com Basically, Lignans can have some compounds that act like natural estrogen in the body and in doing so can help the reduce or prevent cancers - especially hormone related cancers - lower cholesterol and atherosclerosis. They have also been shown to help reduce symptoms of menopause.

*Remember estrogen is present in both men and women, so this is beneficial for all.*

Cucumbers are known to have a good amount of polyphenols (a branch on the lignans tree). Polyphenols: "a polyhydroxy phenol; especially : an antioxidant phytochemical (as chlorogenic acid) that tends to prevent or neutralize the damaging effects of free radicals." www.merriam-webster.com Antioxidants, especially polyphenols, have been shown to reduce the risk of cardiovascular disease and some cancers, including breast, uterine, ovarian, and prostate cancers. According to World's Healthiest Foods:

"...fresh extracts from cucumber have been shown to provide specific antioxidant benefits, including increased scavenging of free radicals and increased overall antioxidant capacity. Fresh cucumber extracts have also been shown to reduce unwanted inflammation..." (www.whfoods.com)

So, juicing them is a fantastic idea! It is good for the heart, cells, metabolism and your taste buds!

Being a part of the melon family it may not surprise you to learn that cucumbers are incredibly hydrating - 95% water. So, a juice drink of cucumber and celery is like a homemade sports drink.
See Entry 7 of this blog for more about the hydrating components of Celery.

A bulk of the nutrition in cucumbers actually resides in the skin and seeds, so when possible consume both. However, something to be cautious of is that most commercially grown cucumbers, both organic and non-organic, are waxed to protect them from bruising during transit. Organically grown cucumbers - in order to get the label 'organic' - have to used non-synthetic waxes, which are free of all chemical contaminants. Non-organic, however, may be waxed with synthetic waxes that contain unwanted chemical contaminants.

So, it is suggested that you buy only organic cucumbers, but I am realistic and I have a budget, so if you purchase non-organics just peel before juicing. No need to ingest harmful chemicals and carcinogens along with the nutrients to cleanse the body of such things.

Emotional Lifestyle: 

HAPPY HOLIDAYS ALL!!!
 

Day 28: 

Juice: Cranapple

Cranapple:
3 Apples
1 Handful of Cranberries
1 Handful of Grapes

I have always been a fan of cranberry juice, usually plain, but I really like this juice. The tartness of the cranberries mixed with the multi-layered sweetness of the Apples and Grapes - delicious. This is also the first time I have juiced Cranberries and when I finished I looked up how to make homemade jam with the pulp. These are the great resources I found:

1. http://www.all-about-juicing.com/ (Fruit Sauce & Other Recipes)
2. http://www.ehow.com/ (Homemade Jam)

*If you try any of these, I'd love to hear about it.

The Cranberry, Vaccinium macrocarpon, is one of the few crops native to New England (woot, woot!). Cranberries grow in acid bogs that lack a sufficient amount of nitrogen for most plant life. They are low, creeping plants that have - grower refer to them as vines - thin, wiry stems. Pollinated by bees, the cranberry flower appear mid-summer, they are white to light pink and bell-shaped.

According to UCLA's botany website:

"The common name cranberry is a modification of the colonial name 'crane berry,' because the drooping flower looked like the neck and head of the sand crane, which was often seen eating the fruits." (http://www.botgard.ucla.edu/)

 Now, Cranberries has always gotten a lot of good press. When one thinks of cranberries, usually one thinks of a high vitamin C content, a good portion of fiber and maybe it has been mentioned as being an anti-oxidant. Cranberry juice is also commonly known to treat Urinary Tract Infection (UTI). But, its complete phytonutrient package is what makes cranberries such an impressive and important fruit.

World's Healthiest Foods lists "5 key categories of health-supportive phytonutrients in cranberries" in the chart below: (Source)

Type of Phytonutrient	Specific Molecules
Phenolic Acids	hydroxybenzoic acids including vanillic acids; hydroxycinnamic acids inculding caffeic, coumaric, cinnamic, and ferulic acids
Proanthocyanidins	epicatechins
Anthocyanins	cyanidins, malvidins, and peonidins
Flavonoids	quercetin, myricetin, kaempferol
Triterpenoids	ursolic acid

Most of these phytonutrients have been studied independently for - mainly - anti-cancer, antioxidant and, anti-inflammatory properties (If you have been following my blog, we have talked about phenolic acids and flavonoids - btws). However, one of the main things researchers have discovered is that "...isolated phytonutrients in cranberry do not account for the same degree of health benefit as phytonutrients taken as a complete, synergistic group." (Source) The whole is more than the sum of its parts - if you will.

All of phytonutrients in cranberries have been shown to help protect against heart disease, cancer, gum disease, stomach ulcers, urinary tract infections and other diseases. A great resource for more information is the www.cranberryinstitute.org.

Day 26: 

Juice: Parsnapple

Parsnapple:
3 Apples
2 Parsnips
1 Pinch of Nutmeg


Yum! This is a perfect juice for the upcoming holidays! It seriously tastes like eggnog...well like the juice form of eggnog. It is smooth and creamy and the nutmeg gives it a little warmth.

The Parsnip. Pastinaca sativa.  Original to the Mediterranean and a relative of the carrot - could you tell? Parsnips, however, are known to be sweeter, especially when cooked. Fully matured parsnips have to be picked right after the first frost, so fall and winter is the season for parsnips.

Full of Vitamin C, many B-complex groups as well as vitamin K and vitamin E, Parsnips are also a great source of the mineral silicon, which promotes healthy bones. Parsnips are shown to help fight cancer by "nourishing the immune system, decrease inflammation in the body [anti-oxidants], and stimulate beneficial enzymes. They improve conditions of constipation and help to normalize high blood pressure." (Source)

Technical note for making this juice: You don't want to just sprinkle the nutmeg on top of the juice 'cause it'll get all caught up in the foam. Instead try either of these techniques: 

1. The book suggests: Pour some of the juice into a jar. Add nutmeg. Shake it up until fully mixed. Pour mix back into the juice. Stir. 
2. I did this: Juice an apple. Stop the juicer. Add nutmeg to the small amount of juice. Juice the rest of your ingredients. [See Pictures Below]

I just find the second easier and faster. Plus I don't have to wash a jar and my juicer.

Sweet and smooth, parsnips are a great juicing vegetable to have in your toolbox, especially once we get on to more vegetable juice, because it is always a great substitute for the carrot - trust me, you'll get sick of the carrot.

Day 25: 

Juice: Grape Ape

Grape Ape:
3 Apples
1 Bunch of Grapes
1 Nectarine

This is my first time juicing grape. Grape Juice is an iconic grade school juice like Apple, but I had never tried making grape juice before. (Obviously, I make apple juice all the time, since it is the base for most juice recipes.)
It was delicious and a beautiful color (though you can't really tell from my picture).

When I was a kid I had a love hate relationship with grapes. Mainly because I had to mow our fourteen acre farm and concord grapes - the native grape species - grew their way all over our property. I would battle them and their woody vines all summer long with an ancient lawn mower and a rusty pair of bush shears.

Inside, I would enjoy their sweet tartness by the handfuls, but outside it was grape guts everywhere. No mercy. Give them an inch and next summer they'd take a mile. A amicable resolution has not yet been reached...it is a war that is still being fought. (Some may wish to refer to it a 'police action'- to each his own).

Needless to say, Grapes are worthy opponents, but even better allies (ain't that always the way). Grapes, though small, are crammed full of nutritional benefits (good things come in small packages). Worlds Healthiest Foods has provided a list of Grapes phytonutrient content:

"While a single grape variety is unlikely to contain all of the phytonutrients listed below, grapes as a group have been shown to provide us with the following health-supportive nutrients:

• Stilbenes
  • resveratrol
  • piceatannol
  • pterostilbene
• Flavanols
  • catechins
  • epicatechins
  • procyanidins
  • proanthocyanidins
  • viniferones
• Flavonols
  • quercetin
  • kaempferol
  • myricetin
  • isorhamnetin
• Phenolic Acids
  • caffeic acid
  • coumaric acid
  • ferulic acid
  • gallic acid
• Carotenoids
  • beta-carotene
  • lutein
  • zeaxanthin

In addition to the above-listed nutrients, grapes have also been shown to contain the hormone and antioxidant melatonin as well as unique oligopeptides (small protein-like molecules) that have anti-bacterial and other properties." (Source)

Woah, right! Now, I know that is a list of a lot of words you may not know the meaning of, but the key thing to take away from this is...to mix it up. Look for other varieties at the store and mix 'em all up. 

But also, this astounding list of nutrients means grapes can benefit "cardiovascular system, respiratory system, immune system, inflammatory system, blood sugar regulating system, and nervous system. Another area of special benefit is cancer prevention, with risk of breast, prostate, and colon cancer emerging as the most likely areas of grape anti-cancer benefits." (Source)

So, It turns out this grade school favorite made the list for good reason, so just 'cause you aren't in school anymore doesn't mean you can't enjoy a little blast from the past!

Emotional Lifestyle:

Sometimes as a nanny/babysitter I have a hard time believing I, essentially, get paid to play.

 

This is how I spent my Thursday. I build a block castle. 11 month old baby is the wrecking ball. I build another. Repeat.

It is civilization in fast forward...............................or a really bad habit for preschool.

Day 24: 

Juice: Apple Lullaby

Apple Lullaby:
2 Apples
1/4 Lettuce
1/2 Lemon

This is the first time I have ever juiced lettuce. Spinach, Kale, sure. Lettuce...never. I used iceberg lettuce, because that's what I had on hand, but you can use whatever lettuce you like.

Lettuce (Lactuca sativa) is a member of the Aster or sunflower family Asteraceae.

Aster: any of various chiefly fall-blooming leafy-stemmed composite herbs (Aster and closely related genera) with often showy heads containing disk flowers or both disk and ray flowers. (http://www.merriam-webster.com)

 Lettuce was first cultivated in Egypt, there is evidence of its cultivation as early as 2680 BC. The Romans referred to lettuce as lactuca, due to the white substance excreted when the stems are cut now called latex. (lac meaning milk in Latin). Latex, specifically Lactucarium in lettuce, is the reason behind this juice's name. Merriam-Webster describes Lactucarium's effects as resembling "opium in physical properties and was formerly used as a sedative" (http://www.merriam-webster.com/medical/lactucarium). So this should be the night time juice of choice. It also tastes like lemonade. Typically when I want to have juice lemonade I just do apples and lemon, but lettuce was a tasty new addition. I also might put less lemon in if I was going to eat it at night.

Emotional Lifestyle:

I try to be like this girl everyday...and after the hurricane I am trying to appreciate everything I have and how lucky I am to still have it.
Enjoy!!

Addition: "I LIKE THIS BLOG!"

Day 23: 

Juice: Waterapple

Waterapple:
3 Apple
2 Thick Slices of Watermelon
1 Lime

Now, I don't like watermelon. I'm just not a fan, but juicing it is fine, especially if it is mixed with other stuff. Since I don't like watermelon I didn't want a whole melon lying around, instead I went to the corner grocer and purchased pre-cut watermelon. When doing this, look for the date on the package - usually it will have the date it was packaged, not an expiration date - try to find one that was packaged within a day or so.

Fun fact: Sometimes you see fruit salad with a slice of orange. This is because Vitamin C helps slow down the oxidization process. If you ever want to make some juice to go, Vitamin C powder should help it keep. Also, be sure to refrigerate it.

Watermelon is 92% water, which is where it gets its name. It is low in calories and refreshing on a hot summer day. Watermelons are believed to have actually originated in Africa several thousand years ago. They are a member of the Cucurbitaceae family. Cucurbitaceae family consists of various squashes, melons, and gourds, including crops such as cucumber, pumpkins, luffas, and watermelons.

Besides being a great source of Vitamin C and A, Watermelons are a great source of beta-carotene (See Day 6 for more), potassium and magnesium. It also turns out that watermelons are an anti-inflammatory powerhouse with an array of phenolic (Definition of Phenolic) compounds like our friendly neighborhood flavonoids (See Day 11 for more), carotenoids, and triterpenoids. Recent studies have also shown that watermelons may be "especially important for our cardiovascular health" (Source) because of a carotenoid called lycopene. Cancer.org describes lycopene as:

"...one of the major carotenoids in the diet of North Americans and Europeans. Carotenoids are pigments that give yellow, red, and orange vegetables and fruits their colors...lycopene may lower the risk of heart disease; macular degenerative disease, an age-related illness that can lead to blindness; and lipid oxidation, the damage to normal fat molecules that can cause inflammation and disease. It is also said to lower LDL ("bad" cholesterol), enhance the body's defenses, and protect enzymes, DNA, and cellular fats. A major claim for lycopene's benefits is in the prevention and treatment of cancers of the lung, prostate, stomach, bladder, cervix, skin, and, especially, prostate." (Source Page)

 So even I, who is more against watermelon than for it, will recommend you add it to juices...frequently. To fight the bad, ingest the good!