I’m going out on a limb here to say that the developed world has an unhealthy obsession with protein.  It’s quite unlikely that any of us will become protein deficient, even vegetarians or vegans.  Actually, consuming too much protein is common and dangerous.

Requirements

How much protein do you need in one day? While the Center for Disease Control and Prevention in America recommends that your protein intake be 10-35% of your daily calories, many nutritionists suggest  keeping this number at 10-15%.  The amount of protein required may also depend on your weight and exercise routine.  Tracy Russell from Incredible Smoothies offers this formula for calculating your requirements.

Meat is now synonymous with the word protein.

Have you ever seen the tv commercials that say “Where’s the beef?” or “Beef: It’s what’s for dinner.”?   These commercials are funded by companies and organizations that benefit from you buying their products (beef).  Since these companies know that protein is a necessary nutrient, they tell us that beef is the best(only?) source of protein.  This protein propaganda has conditioned us to expect and ask for meat at every meal.

Eating animal protein has been linked with the formation of kidney stones and is associated with osteoporosis, cancer and cardiovascular disease.  Plant based diets are actually scientifically proven to be healthier.

In the book The China Study, Dr. T.Colin Campbell explains his findings on the subject of protein after  years of study:

“People who ate the most animal-based foods got the most chronic disease … People who ate the most plant-based foods were the healthiest and tended to avoid chronic disease.  These results could not be ignored.”

Fruits and veggies love  you back

One cup of raw broccoli contains three grams of protein while one cup of spinach contains one gram.  Yes you will need to eat more quantities of vegetables to equal the protein in meat.  That’s why juicing is such a great way to incorporate these healthy proteins (plus other healthy nutrients) into your body.   You can juice 3-4 cups of spinach in one juice!

If vegetarians can survive on plant based proteins, you too can survive a few days drinking fruit and vegetable juice.  Again I believe it all comes back to the mindset of believing that you are malnourished without meat protein.  It’s simply not true.

During a Juice Cleanse

Your body has the ability to store amino acids (building blocks of protein) in order to synthesize (build) proteins when needed.  Therefore, during a short term juice cleanse there should be no worry about getting enough protein.  Though I don’t consider it necessary, some people do add protein supplements to their juices.  If you feel you really need the extra protein, be sure to use a plant based protein such as spirulina and use sparingly.  Proteins require extra water so make sure you are drinking water as well as juice.

If you are doing a longer cleanse you should be in touch with your doctor in order to monitor your overall health including protein requirements.

Vegetables a Healthy Option

Overall, vegetables are a healthy option that should be in your diet every day.  They provide many other nutrients besides protein and can help your body to balance and heal.  Juicing is probably the best way to get the most nutrition out of vegetables.

I’m writing this post as I sit inside a cozy A-frame log cabin in a canyon north of Santa Barbara California. My family and I have come here, to this wilderness location to get away from the city for a few days and in essence we are here to detox from our modern lives. We have limited access to phone and internet connections as well as modern cooking equipment.

What are we doing?

To outsiders it might seem that we are giving up a lot. In fact we are even paying money to the cabin owner for this natural experience. But we are also beginning to notice the simple things that we never would have noticed without taking a break from our hectic schedules. And it’s making a great improvement in our lives.

Simplicity

In just a few short days we’ve noticed a bluebird on our picnic table, the fresh scent of California lavender, and the sound of a single falling leaf. These all remind us to slow down the pace, practice being in the moment, and cleanse our souls.  Juice cleansing is also based on this same simple detox principle. Your body needs a break from the hectic routine of eating on the go and often eating the wrong kinds of foods.

Slow down and practice being in the moment. Drink fresh juices to recharge your physical (and spiritual) health. As you do this you will begin to notice the little things too. Here’s a list of five benefits you might experience on a juice fast cleanse:

Five Benefits of a Juice Fasting Cleanse

1. increased energy
2. better skin tone
3. reduced cravings for junk food
4. improvement in chronic conditions
5. clearer mental focus

Detox Naturally

At first it might seem like you are giving up a lot but your body knows how to heal itself if you give it a vacation. After juice cleansing for a few days the gastrointestinal tract will begin to clear itself of the residue accumulated from a busy lifestyle and unhealthy eating. It’s so amazing that such simple actions can help you recharge quickly and greatly improve your life.

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Still, they are extremely healthy and you could benefit greatly just by sneaking a few of them into your diet.  I’ m not talking about prepackaged sauce and juices which have lost many beneficial nutrients due to the addition of heat and sugar.   Rather, raw unsweetened cranberry juice is the most beneficial  because it has all essential vitamins and nutrients intact.

How powerful are cranberries?

You are probably familiar with the use of cranberry juice and extracts to treat and prevent urinary tract infections.  Cranberry juice produces hippuric acid to prevent bacteria from adhering to the lining of the bladder.

Researchers have discovered that cranberries have five times the antioxidant content of broccoli. This means they may protect against stroke, heart disease and cancer.  Additional research shows that cranberries contain high concentrations of flavonoids (think red wine), which helps promote circulation and prevent cardiovascular disease.

Much research has been conducted on the health benefits of cranberries and thus it ranks near the top of the list of most beneficial fruits and vegetables.  Based on university studies, the cranberry is now believed to lower LDL cholesterol and promote HDL cholesterol.  Studies are now being conducted to see if the high level of antioxidants in cranberries also protects against atherosclerosis. New research in a double-blind trial study suggests that cranberry juice can be as effective as probiotics in maintaining good digestive health. Cranberry juice was determined to be as effective as a probiotic in suppressing growth of H. pylori. For more information on this and other scientific studies of cranberries, visit The Cranberry Institute.

Benefits of Cranberry Juice

• treats and prevents urinary tract infections
• prevents kidney stones
• strengthens bones and teeth
• supports digestive health
• inhibits growth of stomach ulcers and cancer
• promotes good cholesterol
• promotes healthy cardiovascular system
• reduces risk of cold/flu infections

By drinking just one glass of cranberry juice per day, you may significantly reduce the risk of infections such as colds and flus.  The best way to get the juice is by making your own in a juice machine.

One cup of cranberries = approximately one ounce of raw cranberry juice.

Dr. Mercola suggesst using up to four ounces of cranberry juice per pint of juice.  The following great tasting recipe will help you benefit from the good nutrients without  being overwhelmed by the sourness of the fruit.

Green Cranberry Juice

3 cups fresh cranberries (one bag)
2 oranges
1 1/2 cups packed spinach
1 cup grapes
2 stalks of celery

Wash all produce.  Peel orange and break into four segments.  Push all ingredients through your juicer.  Pour into a glass with ice and enjoy.   (If you find this still too sour, add another handful of grapes.)  Makes approximately 20 ounces of juice.

Are you a fan of cranberries?  Have you tried to make your own fresh cranberry juice?

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Medicinal Uses of Ginger

Most commonly ginger is known to settle and upset stomach.  Remember your mom giving you ginger ale when you had the flu?  Ginger is also used for it’s anti-inflammatory and anti-viral properties. It’s also considered a “diaphoretic” which means that ginger stimulates sweating and releasing of toxins through the skin.   Here are some other uses for ginger:

• indigestion
• motion sickness
• menstrual cramps
• colds/flu
• headaches
• lower cholesterol
• inflammatory conditions such as arthritis
• boost the immune system

Ginger can give your juices an invigorating kick and jumpstart your immune system.  It’s strong stuff, though!  Start with about a quarter inch slice and peel the very outer layer.  Put it through your juicer as you normally would.  You might feel the burn from volatile essential oils.  That’s the ginger stirring up your circulation.  If it’s “no sweat” for you,  turn up the spice and add a little more.

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Recent groundbreaking studies by the Intermountain Medical Center Heart Institute have found that periodic fasting is beneficial to health.  Specifically the study shows that a 24 hour water fast can lower your risk of developing coronary artery disease and diabetes, as well as improve your blood cholesterol levels.  During the 24 hour water fasting researchers also recorded increased levels of HGH (human growth hormone) which works to protect lean muscle and metabolic balance.

The article published on Science Daily reports:

The discovery expands upon a 2007 Intermountain Healthcare study that revealed an association between fasting and reduced risk of coronary heart disease, the leading cause of death among men and women in America. In the new research, fasting was also found to reduce other cardiac risk factors, such as triglycerides, weight, and blood sugar levels.

The evidence is validation to those of us who practice fasting and it seems to provide inspiration for the Intermountain Medical Center Heart Institute to conduct further studies on the subject.   Since the study focused on water fasting, it may prompt some to ask if water fasting is preferable to juice fasting.

It has always been my opinion that a juice cleanse provides adequate nutrition while still getting the benefits of fasting.  Juicing gives the sense of preparing a meal and is easier mentally to sustain.  I recommend juicing for longer fasts.  However a 24 hour water fast  can provide numerous benefits as indicated here and you may want to try this yourself.

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Kale is a member of the Brassica family which includes cabbage, broccoli, cauliflower, trunip, and mustard.  Quite an amazing vegetable family really, providing edible  roots, leaves, stems, seeds, and flowers.  To me kale has a taste that is in between cabbage and broccoli, but a bit mellower.  That’s why it makes a great addition to my juices.  There are three types of kale: curly, dinosaur and ornamental and each are supposed to have a slightly different flavor.  I’ve only seen curly in my stores, so I haven’t tried the others.

So now for the healthy benefits. Kale is high in vitamin K, A, C, calcium, and manganese.  One cup of kale provies 89% of your daily requirement of vitamin C.  Kale contains 45 flavonoids which provide ample antioxidant benefits, namely anti-inflammatory and anti-cancer benefits.  Next are the caretenoids and glucosinates which also provide anti cancer and detoxification support at the cellular level.  Wow!  Let’s break that down into the specific benefits of kale.

Detoxificaiton

Kale supports both Phase I and Phase II detoxification, which basically means that it helps your body during the entire process to help remove toxins and rebuild at the cellular level.  Read more about detoxification phases.  Juice cleansing with kale is a great way to kick start detoxification.

Anti-cancer

According to The World’s Healthiest Foods, kale lowers the risk of at least five types of cancer:  bladder, breast, colon, ovary, and prostate.  Kale’s high concentration of carentenoids and flavonoids, both antioxidants.  In addition to lowering risk factors, kale has shown some promise to aid the treatment of cancer as well.

Anti-inflammatory

Chronic inflammation leads to many health related problems such as rheumatoid arthritis, heart disease, and even risk for cancer.  Both the omega-3 and antioxidant content of kale helps to reduce inflammation and provide some immediate relief as well as long term health benefits.

Cardiovascular Support

The cardiovascular benefit of kale is seen in it’s cholesterol lowering ability.  Kale binds with bile acids in the digestive system so that they do not get reabsorbed.  The liver then uses stored cholesterol to help create more bile acids.  Note here that the fiber in kale is beneficial to this process, so consuming the whole food (steamed or in smoothies) may provide more support.

Note:  A couple of items you should know about kale. The vitamin K content in kale is very high, which is a good thing.  Vitamin K helps keep the blood thin.  However, if you are currently taking blood thinning medication the combination may be too much.  So please consult your doctor on that.  Secondly, kale does contain a considerable amount of oxalates, a naturally occuring substance.  If they become too concentrated in the body they may crystalize.  Therefore if you have kidney or gallbladder problems, you may also want to consult your doctor.  Moderation and common sense is the key here.  Eating a variety of foods is best and will provide the most balanced health benefits.

How about you.  Have you tried kale?  Do you sing it’s praises?  What is your favorite way to eat kale?