Getting enough fruits and veggies?

The USDA recommends that we eat at least 2 servings of fruits and 3 servings of vegetables each day. Sound daunting? It doesn't have too. Start with small steps; a banana on your breakfast cereal, blueberries for a mid morning snack. Dark green leafy salad for lunch, with tomatoes, carrots, cucumbers and onions and your are done! But remember, you can always have more than 5 servings of those yummy fruits and veggies so don't stop at lunch!

How much is a serving of fruits and vegetables? Vegetables: 1 cup of raw leafy vegetables (about the size of a small fist), 1/2 cup of other vegetables or 1/2 cup of vegetable juice. Fruits: 1 medium fruit (medium is defined as the size of a baseball); 1/2 cup chopped, cooked or canned fruit; or 1/2 cup juice.

Here is a great tasting healthy salad recipe to help get you started.

Salad (Three servings of vegetables and one serving of fruit)
1 cup (packed) of spinach
1 cup (packed) of kale
4 oz cold shrimp
1/2 cup tomatoes
1/4 cup onions
1/4 cup avocado 

Dressing
1/8 cup apple cider vinegar
Juice from half a lemon 
3-6 Stevia Drops
Mix well 

Toss all veggies and shrimp together with dressing and enjoy!

Juicing in the New Year

Did you know there are drinks other than water that are good for us? This is not to say you should replace your water with these drinks but that you should add to your health routine. All of the drinks featured here will have strong health benefits that we can all use. Things like fighting indigestion to cancer fighting to bone health, to brain support. Making these juices at home to avoid any additives like extra sugar is even better. Let us know what your new favorite drink is and how it has helped you! Happy New Year everybody!
 
Kale Juice 
I know you have been hearing about kale for a while now, and that is because it is so so good for us. The dark leafy green known as kale is crammed full of vitamins and minerals, is high in fiber and low in calories. Kale supports bone health, digestion, heart health, it’s a natural detox, it is an anti-inflammatory, and keep us regular. All of this in one drink! Try juicing Kale in a home juicer with some lemon for the added benefits that lemons bring to the table like cleansing your liver, stimulating bile production, helping with digestion, and boosting your immune system.
• 1 large bunch kale
• ½ lemon, peeled
1. Process kale, and lemon through the juicer.
2. Serve immediately.
 
Tomato Juice
The benefits of tomato juice are numerous in helping to protect us from certain cancers and it is believed to be due to the lycopene. Lycopene is found in processed tomatoes and is believed to protect against, lung, stomach, pancreatic, colorectal, esophageal, oral, breast, and cervical cancers! And if that is isn’t enough it is also believe to support heart health.
3 cups tomatoes
3 celery stalks
Optional Add ins
Tabasco sauce
1 tsp. salt
1/2 tsp. black pepper
Garlic
Onions
Parsley
Basil
1.    Process tomatoes and celery through the juicer

1. Serve immediately

 
Pomegranate Juice
Pomegranates are so full of antioxidants that is believed they help prevent inflammation, support heart health, and protect against many cancers. This simple juice recipe will leave the tart flavor of the pomegranate, be refreshing, and help you to stay healthy!
1 Pomegranate
1 cup water
1.    Put pomegranate seeds into your blender, run your blender a 
few times so that the seeds are broken up.

1. Place a mesh strainer over your bowl and pour the seed 
   mixture through the strainer. Then use something to press the 
   pulp against the strainer to extract as much juice as possible.
2. .Add water and enjoy!

 
Beet Juice
Have you ever truly realized the benefits of beets? Yup, you read that right, beets! Well in case you haven’t here goes; beets can lower your blood pressure, boost your stamina, and support your brain and liver. Beets are high in magnesium, calcium, and iron and have no trans or saturated fats! So juice up a glass of beets and start your journey to healthy. However you should drink beet juice with other fruits and veggies due to the high levels of oxalic acid in beet juice.
One to three fresh beets
1.    Wash the beets well, removing any dried dirt or mud from their 
surface.

1. Cut the beets into quarters. You can save and use the greens 
   as well or discard them.
2. Turn on the juicer and push the pieces of beet into it one at a 
   time until you have the amount of juice you desire.

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