The Good Greens

Hey Juicers,

It’s Laura here to talk to you about adding greens in to your life! Now, Kendra and I already know that you’re well on your way to being masters of Juiceology. But, outside the juicer, we want to make sure that you’re adding in greens as much as possible to every meal. Here’s a list of some of our favorite green vegetables, and meals that we love to  use them in. Don’t be afraid to add our favorite greens to your favorite meals. Remember to post them on our Facebook page or tag #ourjuiceology on Instagram!

Laura’s Favorites:

Kale:

You already know that I’m a lover of kale. I put it in all of my juices. But that’s not the only place that I use it. My friend Stephanie introduced me to this wonderful meal. It has quinoa, kale, garlic, onions, & broccoli. That’s it! It’s so filling and yummy! If you’re a meat eater, feel free to add some chicken or fish on the side too. But it’s just as yummy without it.

Endive:

SURPRISE! You’ve probably already been eating this and had no idea! Again, I use this in my juices as well, but it’s so delicious in your favorite salads. I love adding as many things to my salads as possible; baby corn, pea pods, carrots, onions, black beans, tomatoes, just to name a few! Again, try adding in some check or fish to your salads for some added volume.

Bok Choy:

This vegetable is so yummy in a stir fry. I’m obsessed with stir frys and try and add a lot of veggies to this as well. It blends right in with all the other vegetables and adds to the beautiful color. If you’re not a fan of stir fry, try just sauteing it with some onions and a bit of garlic, just as delicious.

Kendra’s Favorites:

Kale:

An O.J. favorite! I like to put it in stir fry. So easy to boost nutritional value & adds beautiful color!

Spinach:

I love to add it to my smoothies. It gives it that deep green color and it’s an awesome way to my greens in early in the day.

Broccoli:

Such a common vegetable, but pretty easy to mix it up! I love to steam broccoli and different spices to it as a great side dish. I love how crisp it gets after it’s steamed & it can really go with any meal!

All right, juiceheads. Hopefully you’re using some of these, or are open minded enough to try a new one. We’d love to see your meals with your new favorite green so send it our way!

Until next time,

-Your Juiceologists

Day 3 & Day 4

Hey Juiceheads

Kendra again to talk about my last days of my juice cleanse.

Day 3: Felt amazing health wise but all day I was super hungry. Headaches were gone! Again I was at work so being around food all day was NOT helping. I did have a delicious menu so I was happy about that. Here’s what I had:

1oz Wheatgrass shot
Coconut water
Green juice with pear and lemon
“Tonic” with lemon, cayenne
Tomato juice with cayenne, black pepper, turmeric, cardamom
Green juice with jalapeño and pineapple
Coconut milk with chai spice

After being hungry at work that coconut milk was everything!!

Day 4

Pretty easy going because I spent most of the day at home. Took a baby nap before I had to teach yoga in the evening. I began to transition with a blended avocado soup so that I would be ready for food today. Here is what I had:

1oz shot of lemon juice
Grapefruit juice
Green juice with jalapeño and pineapple
“Tonic” with cayenne and lemon
Blended raw avocado soup
Veggie juice with beets, carrots, lemon, and parsley
Green juice with coconut water
Raw kale salad

Even with all the bumps and bouts of hunger I am really happy with this cleanse. Will do another this fall! Whenever you are ready for your cleanse let Laura and I be your guide. We are more than willing to help.

Day 1 & Day 2

Hey Juiceheads,

Kendra back to fill you in on what’s been going on with my cleanse.

Day 1-

Overall feeling: Not too bad. Started my day at 530am because I had to open up the juice bar where I work. I started with some lemon water to kick off the big cleanse. Then had my first juice around 8am. I have to say that working around food is torture when you are on a cleanse. People coming in and out buying delicious salads, vegan cookies, and sea snacks (which are my FAV) was difficult. I was already dreaming about what my first solid food was gonna be. I texted Laura that I couldn’t wait to eat again and it was only like 11am. Don’t worry I didn’t falter but it was not easy. Later Saturday me and the fiance went to a free concert where he got some of the MOST delicious snacks. Crackers, cheese, sandwich, chocolate covered pretzels. He had a mini feast with a few beers and was all set for the music. I tell you what being out on a Friday night at an outdoor concert where everyone around you is enjoying food and wine was SUPER difficult but none the less I powered on and drank my green juice! I have to say that having the willpower to not shove my face in his sandwich and know that I was doing something truly beautiful for myself makes it all worth it.

Day 2-

MEN MIGHT WANT TO SKIP AHEAD ( I started my period). And it’s safe to say that on Day 1 I turn in to a yeti and eat EVERYTHING I can get my hands on. Literally sometimes I have eaten an entire Large pizza in one sitting. Something hormonal that allows me to consume all that food in one day is crazy! So when I realized that I would be cleansing on top of this I went a little berserk! I took a hot epsom salt bath and regrouped. With all honesty I will tell you I had to take an alleve from all of the lady pain, and I know what your thinking. Why take medication if you are cleansing? Well I figured it was better for me to get rid of the pain and continue on my cleanse than to dive face first in a bowl of mac n cheese and ruin everything. I was right. I subsided the pain and kept on cleansing. I am gonna add another day on just to make sure I get out the medication. All in all I feel great!

Menu so far:

Day 1

• E3 live 1oz shot
• Watermelon Juice
• Green Juice with coconut water
• “Tonic” with Lemon, Cayenne, Turmeric
• Fresh Tomato Juice with Cayenne, Black Pepper, Turmeric, Salt
• Green Juice with Pear and Lemon
• Cashew Milk

Day 2-

• Chlorophyll 1oz shot
• Grapefruit Juice
• Green Juice with Lemon and Ginger
• “Tonic” with Turmeric, Cardamom, Black Pepper
• Veggie Juice with Beets, Carrots, Lemon, Parsley
• Green Juice with Pear and Lemon
• Cashew Milk

Can’t wait for Day 3! Updates on Wednesday. As always feel free to leave comments or questions for me or Laura

PEACE

Pre-Cleansing… What’s that all about

Hey Juiceheads,

Kendra back in action. I have been travelling for the last month and have been up and down the spectrum of my diet. Through this last month I have realized that some places are easier to find clean eating options then others. I won’t name any place specific but I am very luck to have more than enough options when it comes to choosing how I eat. That being said I am READY TO CLEANSE! My cleanse starts today the 27th. I am starting with a 3 day ALL JUICE cleanse and will probably do 5 and maybe even 7 I am taking it a day at a time.

When doing a cleanse the worst thing you can do is to binge the night before. Your cleanse symptoms (headaches, lethargy, body aches) will be outrageous and if at all possible try and prepare your body for a cleanse. Here are some things you can do 1-2 days before you begin:

• Decrease or eliminate caffeine
• Decrease or eliminate sugar
• No Alcohol
• No fried foods
• Decrease or eliminate animal protein
• Add 1-2 clean salads
• Take in extra amounts of water preferably with lemon
• If you have access take in at least 1 green juice
• Don’t eat late the night before a cleanse

Here is how I am ending my day

Depending on where you are coming from you may have to adjust this list to fit your life. Whenever you are ready to take the plunge lets talk a few days before hand and get you on the right track. You guys will be my back up as I go through my cleanse. Can’t wait to get started!!

Clean Eating 5 Day Menu

Hey there!

Laura here to help you plan a few clean meals for your week! Kendra and I always get the question, what meals can I make that are “clean meals”? Do understand that eating clean basically means that we’re taking our meals down to the basics. If you want Chinese food, cut up the vegetables yourself and make it! If you want pasta, switch it up and you gluten free or brown rice pastas. Try and make meals where you know what every ingredient is that you’re eating. If you’re stuck on where to start, check the menu below!

 

Monday: Stir Fry (for meat eaters or vegetarians)

Ingredients:

• Snow peas
• corn
• water chestnuts
• broccoli
• onions
• mushrooms
• bok choy
• sprouts (any vegetable will work),
• chicken, pork or beef (organic if you’re able to),
• brown rice, brown rice pasta or gluten free pasta & teriyaki sauce.

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Tuesday: Spaghetti (for meat eaters or vegetarians)

Ingredients:

• Spaghetti sauce (you can use store bought, just check the ingredients list and make sure you can pronounce it all)
• Meatballs (turkey or beef)
• Zucchini
• Squash
• Broccoli
• Onions
• Mushrooms

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Wednesday: Big Salads (for meat eaters or vegetarians)

Ingredients:

• Romaine Lettuce
• Spinach
• Chicken or Fish
• Broccoli
• Tomatoes
• Corn
• Cucumber
• Onions
• Peas
• Endive
• Dressing (my favorite is a Soy Ginger Sesame dressing from Trader Joes. Note: Vinaigrettes tend to have better ingredients in them)

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Thursday: Tacos (my favorite!) (for meat eaters or vegetarians)

Ingredients:

• vegetarian (BOCA or Morning Star crumbles) meat or sautéed vegetables (peppers, onions, mushrooms)
• ground beef or turkey
• black beans
• onions
• tomatoes
• avocado
• lettuce (to make in to a taco salad or to put on top of your tacos
• blue corn organic tortilla chips

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Friday: Vegetable Quinoa Salad (for meat eaters or vegetarians)

Ingredients: (add grilled fish or chicken if you’d like)

• Corn
• Peas
• Tomatoes
• Zucchini
• Eggplant
• Beans
• Quinoa
• Lemon Vinaigrette

I hope that these menu items have helped you get a clearer view of some meals you can make that won’t pack on the pounds! Mix and match your favorite summer vegetables, you can’t go wrong! Post your summer meals on our Facebook page or tag them on Instagram or Twitter with #ourjuiceology!

 

Until next time!

-Your Juiceologists

So I want to do a cleanse… What should I drink?

Hey Juiceheads,

Kendra here giving you some guidance on how to do a cleanse. First things first lets set some guidelines whether or not you are new to cleansing:

1. Your cleanse can be as many days as you want/need it to be. I recommend 3 days, but do what works best for you and is manageable in your schedule.

2. DONT pig out the night before on your favorite foods. You will be OH so sorry you did. Instead 24-48 hours before you start your cleanse begin to eliminate or decrease the amount of “bad” stuff in your diet. Your body will thank you later

3. Your cleanse can include food! YES that’s right. As long as the food is clean, organic, raw, and fresh. Check out Laura’s post on clean eating to get an idea of what I am talking about.

4. Not all of your juice has to be greens. Who eats the same thing for an entire day… NOT I. So why do it in a cleanse? Switch it up and make things interesting.

5. Drink about 70-84 oz of juice per day of cleansing. Again switch it up. Drink seasonally and be creative!!

6. Try and drink a 14-16 oz juice every 2 hours.

7. Supplement with as much water and herbal teas as you need.

Here is a sample menu for you to try out:

Juice 1: Water with lemon

Juice 2: Green Juice

Juice 3: Pure Fresh Raw Fruit Juice

Juice 4: Red Juice

Juice 5: Green Juice

Juice 6: Fresh non-dairy milk

Juice 7: Raw coconut water

This is just a formula for your cleanse. Switch up the recipes and be creative. The more you enjoy your juices the more successful you will be. You might have some juice duds but its all part of the learning curve. Believe me I have sipped some nasty juices in my day but it didn’t kill me and I just made something more delicious the next time.

If you want to do an all “green cleanse” by all means go ahead. But most of us want variety and I say go for it. There is so much more to say on this and later this week I will give some information on how to keep things interesting while cleansing.

Got questions? Need some advice on how to get started? Shout it out at ourjuiceology@gmail.com or on our Facebook page and I will get right back to you!

Peace

-Kendra

Juicing On A Budget

Hey Juicers,

Laura here to talk about juicing budgets! Since the beginning of this journey, Kendra and I have had countless questions about how people can add juicing in to their lives without spending every penny. I’m going to talk about a few key ways to save money on buying your favorite fruits & vegetables. Again please note, I can only speak for my lifestyle. I know that there may be better bargains or more areas to shop for Kendra in New York, and I’m sure she’ll touch on that topic a little later.

When I first decided to do a juice cleanse, one of main questions for Kendra (who guided me through mine) was: how much is this going to cost me? Now, at this point in my life, I didn’t care about the cost because I was that determined to make this work. Kendra’s response was that it can cost however much I want it to. It’s important to understand that there aren’t any strict guidelines when it comes to juicing. Tailor the lifestyle to fit in to your current regiment. That is how it will be most beneficial for you, and you’ll be more likely to stick with. Below are my best tips for juicing on a budget.

Only buy organic when you can afford it: If it makes more sense for you to buy non-organic items so that you can purchase more, do so! Only stretch your budget with organic items when you’re able to. If you choose to use non-organic items, just make sure to peel them first!

Use Farmers Markets: I find that I spend way less money going to the West Side Market or to local farmers markets than I do a grocery store. Plus, it’s fun to haggle with people to get the best price!

Buy in smaller amounts: When I did my 7 day cleanse, I bought enough groceries to juice for 3 days. Then I did inventory on what I had left and went back to the store to only buy the items I had run out of. This way, I’m only spending money on the items  I truly need.

Do what you can: It’s far better to juice for 1 or 2 days, then to think “oh, I don’t have enough money” and scrap the juicing altogether.

Buy bottled juices: This would be my last choice for juicing. There are several companies that have delicious juices to buy at the store. I wouldn’t recommend this as a first choice, only because they aren’t fresh and no one is quite sure as to how long they’ve been on the shelf. But nonetheless, if you’re in a bind, pick one up!

Hopefully this will help all of you juicers that were concerned that juicing (or even making smoothies) was far outside of your budget. With just a little tweaking to each person’s lifestyle, you can completely lead this lifestyle with full pockets!

Until next time,

-Your Juiceologists

Laura’s Green Smoothie

Hey Juicers!

Laura here to share a first experience with all of you! My first green smoothie! Since I’ve started this healthy lifestyle, I’ve mostly stuck to juicing my fruits and vegetables. But, sometimes you don’t have a juicer available but you have a blender. Blending your fruits & vegetables is great because you still get a delicious drink with a ton of nutrients. Below is the recipe for my 1st Green Smoothie.

1 handful of spinach

2 peeled carrots

1/2 pineapple

1 banana

1 small peach & mango Vita Coco coconut water

 

I had talked with Kendra to see what items would be best for a smoothie. She thought some of the above were good ones too. I was surprised too to see how cheap all of this was, I spent under $10! It made a lot too! I’ll probably be able to get 3 smoothies that are each 16oz!

If you’re not familiar with smoothies,  just like I wasn’t, just know that the texture will be slightly different from the texture of a juice. In a smoothie, you’re obviously blending all the items together so you may have bits of spinach and carrots or pineapple throughout your smoothie. It’s still just as delicious, just a bit thicker!

All right, so while you’re out shopping today, pick up some ingredients to make YOUR green smoothie! Also, for flavor variation, try switching out the coconut water for orange juice!

Once you make your juice post a picture on our Facebook page or tag it on Instagram with #ourjuiceology! We can’t wait to see what you’re blending together.

Until next time,

Your Juiceologists

What The Heck Is Clean Eating?

Hiya Juicers!

Laura here! So, we’ve talked to you about green juice, what it does to your beautiful body, and how to go about even tackling a juice cleanse! But we haven’t dug into the topic of clean eating! This is just as important if not MORE important than green juice. It’s an awesome lifestyle to live if you’re able to incorporate juice in to your eating habits. But what happens when you finish the darn thing? What do you do then? YOU EAT CLEAN! Below, I’ll walk you through some questions you might have about this topic. Don’t see your question below? Email us at ourjuiceology@gmail.com or post the question on our Facebook page!

What is clean eating?

Clean eating is when you are eating foods that have organic or all natural ingredients. None of those chemicals that you can’t pronounce! You should be able to fully read the label of your food choice. If you can’t, pitch it! Also, try and make your plate as colorful as possible! And stray away from white foods. (i.e. white rice, white pasta, sugar, etc.)

What are my best options with clean eating?

If you’re a meat eater, try and eat organic meats. A lot of times non organic meats have chemicals in them. And if you’ve just finished a juice cleanse you’ve just rid your body of all those toxins. So, eating the chemical infused meats would mean that you just wasted your time with the juice cleanse!

Outside of meat, eating organic fruits and vegetables are HUGE! This will add more to your meals and make you feel fuller. Also, for other options such as carbs, snacks & sweet treats, try and eat foods with minimal ingredients. Try brown rice pastas, brown rice, quinoa, organic tortilla chips, and coconut milk ice cream!

Can I mix clean eating with non clean eating?

Yes, you can do whatever you’d like! But it’s not the best option. You’re going to go to dinners with your girlfriends, or maybe to a cookout where someone else is cooking. That’s okay. Live your life. But try and eat as clean as possible as often as possible.

Our bodies are our temples, and we want to keep them as beautiful as possible. Filling them up with chemicals and ingredients we can’t even read isn’t fulfilling that task. Eating clean is so easy and can be so inexpensive, it’s crazy not to do!

Have some options for clean meals? Email us or post it to our Facebook page and we’ll feature you and your meal!

And don’t forget to take our poll so that we know what you want to hear from us!

Until next time,

-Your Juiceologists

We’d Love Your Feedback!

Hi Juiceheads!

Kendra and I have been working pretty hard at discussing topics that will help you develop the best juice lifestyle for all of you. We want to make sure that we’re talking about things that you’re interested in. Please take part in the poll below so that we know what we should be working on behind the scenes! Don’t see your topic or interest below? Email us at ourjuiceology@gmail.com and we’ll make sure to put that in our bucket of topics!

-Your Juiceologists