Simplicity Gourmet's Juicing 101: A Journal

Liquid is the only substance that will pass through the lining of your stomach. When you juice, you are sending all those vitamins and nutrients directly into your bloodstream, and in turn they are flushing out the toxins that are laying in wait to sabotage your good health and forces them into your bloodstream to be removed through excrement, your lungs, and your skin.

I have ripped my attention away from my cookware for the time being and turned it to my fabulous juicer minus the dust it's collected from non-use (I know, I know slap my hand with a ruler). The thing that makes my juicer different than all the rest is the patented motor that boasts consistent torque - no delayed reactions means more time for me to do other things. I learned that when you juice live juices, it's best to always get organic fruits and veggies because what's the point of flushing the bad stuff out if you are doing it with more bad stuff, right? If you don't have organics available, then you would need to peel your fruits and veggies because the pesticides, etc are located on the surface. Although, you should note that a lot of the nutrients and vitamins in fruits and veggies are in their skins - so, organics is worth it to me to keep those. My juicer came with a book of recipes called "Juicing for Life" that has hundreds of recipes for every health need/condition imaginable and I've also pulled a lot of juicing recipes available all over the internet just by putting in "juice fast" into my search engine.

Of course, before starting a fast, especially if you take regular medications, you should always consult your doctor; I am not an expert, just a novice sharing my story. If you are going to be fasting for longer than 7-10 days, you should infuse your juice with supplements. In the morning, I add a tsp of flavorless fiber to my juice to keep my digestive system healthy while it's inactive. In the morning and evening, I also add a tsp or two of non-flavored, unsweetened Protein Powder to ward off any hunger pains throughout the day and keep me sleeping like a baby. It's best to drink a gallon (128 oz) to 150 oz of water a day - the more water you drink, the quicker you will flush those toxins out. I just carry around a gallon jug all day and when I'm done with it, I know any other water I drink will just be bonus. Most experts say to juice as much as you would like or whenever you are hungry but a general rule of thumb is try and consume at least 64 oz of juice per day. That's a lot of liquid intake, so, make sure you have a bathroom handy - you'll need it about every 20-30 minutes!

Ready made juices (Bolthouse Farms, Odwalla, and Naked brands) are great for when you are on the run but make sure to incorporate live juices everyday too by juicing. With the ready made juices, be sure to read the label carefully; not all of them are all juice/puree blends. Make sure they are free of anything with milk, caffeine (such as Green Tea or Cocoa Beans), or sugar (even natural - like "cane juice / extract"). My favorites so far are "Odwalla: Orignial Superfood" and "Naked: Green Machine Superfood." The "Odwalla" brand gives you a big kick of super healthy stuff like Spirulina, Wheat Grass, Barley Grass, and Wheat Sprouts but you only taste the yummy Apple, Peach, Mango, Strawberry, and Banana fruit blend; the "Naked" brand is packed with the same as the "Odwalla" brand but even more, including, Broccoli, Spinach, Parsley, Chlorella, Blue Green Algea, Oderless Garlic, and Ginger. You want to make sure to limit the fruit juice intake b/c the body has to work extra hard to break down the sugars in fruits and you may find yourself crashing by mid-afternoon. Drinking naturally decaffeinated herbal tea once or twice a day can be beneficial also - I have found two that I really like by Yogi Tea - one is called "Fasting" and has a minty/jasmine flavor; the other is "Peach Detox". I add a couple of teaspoons of local honey from the farmer's market and both are yummy and calming.

Now for the progress report. The first day was fine, I didn't feel hungry at all. I was excited and so ready for this. But I'm not going to lie the second day I felt like I was dying - absolutely wretched! As the toxins are forced into your bloodstream, they cycle through your body to get out - it does not feel good. I had the worst headache ever, I was nauseous and disoriented, had blurry vision and a fever, my whole body ached like I pushed way too hard at the gym, and my lymph nodes were really swollen in my neck. Just think, all the things that made me feel that way, were already tucked away living inside my body! YUCK! Luckily, I had read that my reaction is completely normal and I was prepped for it - most don't make it past that second day - but if you could just hang on, I promise it's completely worth it! I just chugged away on my water but had to forgo lunch and a snack that day. If I ever do this again - I would definitely double my water intake the first day just to get a jump start on the flushing. I laid down for several hours at the end of the day and then found myself a juice recipe for migraine headache (spinach, apple, carrot, and fresh ginger) and felt much better by the end of the night.

I woke up on the third day with a headache still - though not as bad as the day before - but felt pretty good other than that. By Friday, I was feeling great - and even better on Saturday! I was energized and "bouncy" feeling! My roommate and I super cleaned our house and purged all of our junk and reorganized our kitchen - it feels like a new home. Yesterday, I still felt great, with lots of energy, but the food cravings, the real issue, started - pizza, peanut butter, and nachos to be exact! But - I know I am strong enough to resist and I'm not quite ready to let go of this complete state of well-being that I'm in now.

I weighed myself this morning, the morning of the beginning of my second week - and I'm proud to announce that I'm down 12.4 lbs. I crossed a weight line that I haven't been under since I was a teenager - I feel amazing. Stay tuned every Tuesday for the next five Tuesdays to see the progress unfold and get your weekly juice fast tips. Here's to the close of a week that has truly changed my life.

First of all, I feel amazing! I am full of strength, joy, and confidence. I am sleeping really, really well and I wake up feeling completely rested and ready for the day. I battled at the first part of the week with some hunger pains, but they only lasted about 24 hours. To tell you the truth, I didn't even know what they were at first - I mean, I've never had a hunger pain in my life - not even close! I miss food - I miss cooking it just as much as eating it and even more, I miss sharing it. I love to spend time with all my friends and usually lure them to my house by home cooked meals 2 to 3 times a week - it's awfully quiet around the house with just me and the animals - tick, tock, tick, tock goes the fasting clock.

I have to say, though I miss mealtime at my house, this fast has given me some clarity into some compulsions that I have that I never even noticed I had - ones that could definitely add up and sabotage my struggle out of this bondage that is my body. Such as, when I let my dogs out, I stand by the back door and automatically open the fridge and cabinet to check out what's going on in there. If something catches my eye, I munch on it for a minute. When the dogs come back inside, I give them each one of what I'm snacking on and then give myself one more for good measure. I didn't notice myself peering into the fridge every time I went by the kitchen on Saturday until the third time that I did it - the third time people! Although, this time, I wasn't eating, I noticed I have a serious grazing problem! I grounded myself to my room the rest of the afternoon to read and clear my mind and refocus. Any given Saturday, I could let my dogs out 4-5 times, think of all that unnecessary empty calorie snacking when I wasn't even hungry - just biding my time; the very definition of insanity is doing the same things over and over and over and expecting different results and that's what I have been doing.

Something that's definitely worth mentioning this week is that I have not had to brave this journey alone. My sweet sister and roommate, Jenna, has sacrificially joined me in this forty day quest to freedom. We are working like a team: we shop together, we juice together, and we "eat" together when schedules allow. I have to compliment her on her ability to "chug" - that girl can chug down a 24 oz glass of green Superfood mix in about 30 seconds w/o stopping - hat's off, Jen! At last week's weigh in, I got her permission to share her story along with mine and she lost 11.7 lbs. This week, she is down 2.0 lbs, making her total 13.7 lbs. Something she shared with me is that through this fast, she's realized that she needs to eat to live, she doesn't need to live to eat. Also, eating gives us satisfaction only until the next time that we are hungry - where should we really be looking for satisfaction - where should we be looking to be made full? To get more on our thoughts about this particular subject, feel free to email us: thejuicefastgirls@gmail.com.

I weighed in this morning, and as predicted, the weight loss has slowed down - I'm down another 1.4 lbs, so that's 13.8 lbs total. It's normal to lose 8-10 lbs the first week (which I surpassed) and then about an average of 3-5 lbs a week after that. Now, this is just an average, but I'm sticking pretty close to it. The biggest physical difference I've noticed this week is my skin and my complexion. I have literally had people tell me every single day (at least 20 people total) that my face is glowing - just the thing every girl wants to hear! I've missed my glow in recent months, so, it's nice to get your bulb changed and even nicer for people to notice. My first week, I had some break outs as the toxins were exiting but my face is free and clear and smooth and shiny now. My skin everywhere else is super silky and soft too - something both Jenna and I can both attest to.

Please keep reading to find out your food secrets to a glowing complexion and our skin regime. Stay tuned for next week's update. With the two week detox period out of the way, we are starting to incoporate some orgnaic soups made from live juices and purees - YUMMY!

What minerals do I need to look for and what do they do for my skin?

Your body has the ability to naturally boost and perfect your complexion when it's fed the right ingredients. A diet rich in Vitamins A, C, & E, is your new secret weapon to a flawless complexion! What better way to flood your body with these vitamins than by putting them directly into your bloodstream through juicing!

Vitamin A: Maintains and repairs skin cells, helps prevent the skin from premature aging, has an anti-inflammatory nature, and has antioxidant properties that neutralize free radicals.

Vitamin C: Helps fight off skin damage and wrinkles, a great skin restorer, helps produce collagen which keeps the skin plump and smooth, and is important to building strong cartilage, joints and blood vessels.

Vitamin E: Important in eliminating pollutants from the body, helps the body form antibodies, builds natural antihistamines, contributes to a healthy circulatory system, aids in proper blood clotting, improves wound healing, and some studies have shown that vitamin E decreases symptoms of premenstrual syndrome and certain types of breast disease.

What do I need to juice to get clear, healthy skin? Let's take a look at the top five foods to incorporate into your juicing to get back that youthful glow and maintain your skin's vitality:

Berries
Berries are naturally sweet, which is what makes them so perfect for juicing - YUMMY! Berries pack a tremendous punch in the vitamin department. They are super rich in Vitamins A, C, & E. Berries are also an excellent source of folic acid which helps protect against colon cancer, lower cholesterol levels, regulate blood sugar levels, and reduce the risk of heart disease. Folic acid also prevents some birth defects. When eaten whole, berries are high in fiber; fiber protects against colon cancer, lowers your risk of heart disease, and helps regulate blood sugars.

Berries are flowing with phytochemicals. What is exactly is a "phytochemical," you ask? Well, they are a natural powerful antioxidant that berries get their distinctive color from. Studies have shown phytochemicals to be a leader in the fight against diseases such as cancer, heart disease, diabetes, alzheimer's, memory loss, and high blood pressure; they even curb the aging process.
Many grocers have berries that were actually picked before they were ripe and allowed to ripen on their journey to your kitchen. While these still contain many health benefits, they have significantly less vitamins and phytochemicals. The berries with the most benefits are of course fresh berries that you would pick from your garden or from the local farmer's market and, as always, are organically grown.

BERRY BONANZA: Juice a handful each of strawberries, raspberries, blackberries, and blueberries and add that to ½ Cup of Bolthouse Farms Berry Blast and ½ Cup of Odewalla Pomegrande pomegranate juice for an antioxidant punch. I have this as a snack every day and I wholeheartedly attribute it to my new complexion.

Spinach / Kale / Chard / Watercress
Popeye the Sailorman didn't just have bulging biceps - he also had a flawless complexion - ever notice? Spinach - and other leafy greens like cabbage, kale, chard, and watercress are also a great source of antioxidant vitamins A, C, E and the mineral iron. Iron is very important in keeping your blood healthy which keeps your skin looking bright and "glowing." They're also rich in B vitamins, so they have the added benefit of boosting your energy, which naturally increases your activity levels, keeping your body fit and your skin conditioned. All greens are rich in chlorophyll, which purifies the blood of the toxins that cause skin eruptions. If you are juicing, try adding a handful of any leafy green spinach or chard or one large kale leaf to any live juice recipe - it will turn your drink green, but not your tummy - you won't even notice! Try adding rocket, watercress, baby spinach, or cabbage to your regular salads and in sandwiches - you won't know it's there but your skin will thank you.

Mango
Mangoes contain more than 80% of the daily recommended dose of vitamin A and have fewer than 70 calories per serving, making it a perfect fruit for your figure, not just your face. Beta-carotene is a dominant mineral found in mango; it is converted by your body into Vitamin A. Beta-carotene is so important to skin vitality, that it's often prescribed as a topical ointment for acne. It is the mineral that is responsible for the vivid orange color found in mangos, pumpkins, carrots, apricots, sweet potatoes, peaches, and, of course, oranges and that is accredited for improving eye sight and helping the body protect itself against sun damage. Don't just look for it in the orange foods though, plenty of beta-carotene can be found in dark green foods as well: spinach, broccoli, romaine lettuce, and green peppers.

"A"- 1 Juice: ½ peeled orange, ½ peach, 1 apricot, 1 Handful Spinach, and ½ a Mango - mix with 1 Cup Bolthouse Farms Mango Madness - so yummy!

Acerola Cherries
Your average cherry doesn't supply a significant amount of vitamin C, but this is no ordinary cherry! One single Acerola cherry supplies 100% of the daily recommendation for vitamin C, which is great news for your skin. Acerola cherry is one of the top ingredients found in Bolthouse Farms' C-Boost. (www.lifescript.com)

"C" the Way - live juice 1 orange (peeled), 2 small Gala Apples and 2 Carrots; add to 1 cup of C-Boost and you have a vitamin rich, face friendly smoothie to start your day off right.

SUPERFOOD: Wheat Germ, Spriulina, & Blue-green Algea
Don't let the word "germ" scare you - it's actually just the embryo within a grain of wheat, and it's very nutritious. Wheat germ is a good source of biotin, a B vitamin that is crucial to skin health. Biotin is so important to healthy skin that a mild deficiency can actually cause dermatitis, a skin condition characterized by itchy, scaly skin. Spirulina and blue-green algae have cooling, detoxifying natures which keep the skin cool and the body flushed of any skin damaging free radicals. (www.lifescript.com)

SUPER SUPERFOOD: To get in these vitamin rich foods, twice a day, I drink 1 cup of Odewalla Superfood mixed with 1 Cup Naked Superfood and mix that with a live juice combo: ¼ cantaloupe (with rind), 3 carrots, and a handful of spinach - I mix in my fiber & protein and I have a tasty, nutritious lunch and dinner that I know is nourishing, cleansing, and protecting my body.

WEEKLY MASKERADE - a weekly look at organic, homemade facial masks

Since I'm a "Whole Life Organic Girl," I'm always on the lookout to switch anything in my life over to organic - not just my food. Fishing around for information this week, I found a really great facial mask that I definitely cannot keep to myself - it feels great and leaves your skin feeling cool, moist, and refreshed. (www.glam.com/blogs)
1. Mash one whole avocado
2. Add 1 tsp flaxseed oil and 1 tsp honey
3. Add ½ tsp organic mint extract
4. Mix together until smooth and creamy
5. Apply to face, avoiding the eye area, and let sit for 15-20 minutes
6. Slice two slices of cucumbers and let them rest on your eyes while your masks sets.
7. Rinse clean with warm water

A Note from Katie:

So, this week went well in the weight loss department - I am down another 6 lbs, bringing my total weight loss to 19.8 in three weeks - woo hoo! That's not without saying that this week has been very difficult for me. I had a lot of food cravings this week: macaroni and cheese, sushi, chocolate covered almonds - just to name a few. Besides the cheez it incident - I was able to overcome - and that wasn't really an issue of self control, but more of not being aware of what I was doing. Being healthy - body, mind, & spirit is worth way more to me than a peanut butter cookie EVER will be. I had many obstacles to overcome this week - cooking school, dinner training classes, bridal show, numerous dinner invites - just to name a few. For the first time in my life, I was given the opportunity to exercise my practically non-existent self control skills. The best way to develop a skill is to place yourself in situations where you can practice using that skill - I guess I can check off self control form my "virtues to acquire" list now - so, that's definitely some good news!

This week, we experimented with some juice and puree vegetable soups - we were surprised to find out we could only drink about ½ cup to 1 cup of soup before feeling very, very full. Good news - that means our stomachs have shrunk to a normal size. Yippee! Keep reading for Jenna's update and our favorite soups of the week

Katie's Quote of the Week: "Such a small thing to keep from my destiny." ~ Pastor T.D. Jakes

A Note from Jenna:

So-this was also my week of food craving-and let me just say, when it hit, it hit hard! I have of course wanted food from the beginning, but on this past Thursday my craving kicked into high gear. I am working on my Master's degree in Biblical Studies right now and when I was in class on Thursday night, as my teachers were talking, I could not even concentrate, I just kept thinking: "I want macaroni and cheese - and a chicken quesadilla- oh, and a hamburger - really anything solid that is not good for me sounds sooooooo great." By the end of my fantasy foodcapade, class was over and I had no idea what I supposedly just learned. Let me also explain that I am a preschool teacher and every single day my kids bring in their snacks and lunches. I have to watch them eat while I sip my yummy juice. They bring in turkey sandwiches, macaroni and cheese, and my favorites, as you know, Cheez Its. Really though, many of the juices we are drinking taste great, but I'm really looking forward to the day when they are complimented by some solid food.

So, Katie may have mentioned this, but this past Sunday was our half way mark. Katie and I celebrated this day by working at a bridal show, surrounded by caterers, cake companies, and yes, the coveted Double Tree Hotel cookies. Every time the caterer next to us lifted the lid on his food, we were able to smell a tantalizing whiff of food. To our surprise, with each other's support, we made it through without a problem. We just kept reminding ourselves that we only have 2 weeks and 4 days left. We can do this and we will do this!

Jenna's Quote of the Week: "Each time I crave macaroni and cheese, I just tell my body that it has 25 years of mac & cheese all stored up in there, so, it can feast on that for a few more weeks." ~ Jenna Blais, Day 15.

Cravings for high-sugar or high fat foods are especially distracting for anyone on a calorie-controlled diet or who is struggling with a weight problem. Fortunately, with a little forethought and planning, it is not too difficult to curb such cravings, although the more support you can get when doing this, the better.

The general consensus among most doctors and dietitians is that cravings stem from a complex combination of emotional, hormonal and biochemical factors. Blood sugar imbalance is seen as the foundation for most cravings, but emotional and hormnal factors are also contributory factors. A small number of cravings can be the result of a food allergy - we crave the very food to which we are allergic! - and a few people still believe that we crave certain foods because our body is "telling us" to remedy a specific nutritional deficiency, although in view of the fact that most of our cravings tend to be for less healthy high-sugar or high-fat foods, this view is now less popular.

Emotional Causes
The most common emotional or psychological triggers for food cravings include: stress, depression, boredom and a general need for comfort. In severe cases, cravings can lead to binge eating and other types of eating disorders. If your yearning for certain foods is causing episodes of uncontrolled bingeing, you must seek help from your doctor.

Hormones
The fact that the strongest food cravings occur in the week prior to menstruation, or during pregnancy, suggests that hormonal swings have an influence on this type of urge to eat. Also, it's interesting that men - who typically are less affected by hormone imbalance than women - tend to develop fewer cravings.

Low Blood Sugar (Blood Glucose)
A major trigger for food cravings is low blood sugar. This is typically caused by lack of food as a result of going too long between meals/snacks, or following very low calorie diets.

Blood Sugar Imbalance
Studies indicate that people with cravings, especially regular dieters, often have an underlying blood sugar imbalance: meaning, their blood sugar levels fluctuate too much because they eat too much of the wrong type of carbohydrate. Fluctuations in blood sugar can cause cravings, water retention, excessive thirst and mood swings.

How To Reduce Your Food Cravings
Although there is no one-size-fits-all remedy for controlling cravings, most of these urges to eat can be reduced by stabilizing your blood sugar levels. To achieve this, try these healthy eating tips.

1. Eat At Regular Intervals During The Day
If you skip meals (eg. breakfast) or go too long without eating, your blood sugar levels will fall too low, which is a perfect recipe for food cravings, overeating and even binges. Allowing 3-4 hours between meals/snacks is a sensible maximum for women, although 3 hours is better. Men typically can safely wait 4-5 hours. And you don't need to eat much: even a single oat-cake can be enough between meals to keep eating urges at bay. As well as maintaining stable blood glucose levels, regular eating helps your metabolism to burn calories at an efficient rate. Finally, studies show that regular eating helps to reduce cravings associated with Pre-Menstrual Syndrome (PMS).

2. Do Not Reduce Your Calorie Intake Below A Safe Level
Diets containing fewer than 800 calories a day should ONLY be followed under medical supervision. Weight loss diets with fewer than 1000 calories are not recommended and even those with 1100 calories should only be followed for a short period of time (eg. 14-days). If you want to lose weight, aim for a minimum of 1200 calories, and choose nutrient-dense foods (with high nutritional content) rather than empty-calorie foods/drinks (eg. candy, ice-cream, regular sodas, alcohol).

3. Choose Low-GI Carbs For Optimum Blood Sugar Control
During digestion, the carbohydrate in our food is converted to glucose and then absorbed into the bloodstream to provide energy. Unfortunately, certain types of refined carbohydrate (those with a high-GI value) are absorbed too quickly and raise blood sugar levels too high causing what's known as a "sugar-spike". This in turn causes the body to "overreact" and depress blood glucose levels below normal. This yo-yo effect causes all sorts of problems for our mood and appetite, and is a perfect recipe for cravings. To avoid these problems your daily diet should include more low-GI carbs and fewer high-GI ones. Eating less high-GI carbohydrate definitely helps to reduce cravings for sweet things. Here are some specific tips.

~Reduce your intake of refined white flour, heavily processed or high sugar foods.Examples include: fluffy white breads/bread snacks, regular sodas, most regular breakfast cereal, sweets, candy, cookies and cakes.
~Increase your intake of high-fiber foods and whole grains.Good food choices include: (1) vegetables, beans and fruit. Note: although fruit contains fruit-sugar, it comes wrapped in fiber which makes it perfectly acceptable when eaten in the form of whole fruit. Fruit juice has a higher GI-value because it contains very little fiber but all of the sugar. (2) whole grain cereals, such as oats, rye, basmati or brown rice, pasta and whole wheat breads/bread snacks.

4. Too Much Added Sugar or Salt Can Make Cravings Worse
If "healthy" foods like fruit, vegetables, beans and oats seem too bland to you, chances are your diet includes too many additives, like sugar or salt. Typically, the biggest culprits are processed or refined foods (eg. canned soup, breakfast cereal, soy sauce, candy, sweets, cakes, cookies, ice cream, regular soda). Since overconsumption of these foods can aggravate cravings, it makes sense to reduce your intake. At the same time, do not add extra sugar or salt to the food on your plate.

5. Reduce Your Intake of Drinks That Act As Stimulants

According to some experts, stimulants (eg. sugar, caffeine in tea/coffee, caffeinated soft drinks) can cause fluctuations in blood sugar, and thus should be avoided or at least consumed in moderation. Switch to herbal teas, spring water and diluted pure fruit juices.

BUTTERNUT SQUASH BISQUE

UTENSILS: Food Processor or Blender, Juicer, paring knife, 8" Chef Knife, 6 qt Roaster

(Note: all vegetables should be organic)
INGREDIENTS:

TO COOK:

1 Large Butternut Squash, peeled & cubed
2 Golden Yukon Potatoes, peeled & cubed
1 Sweet Potato, peeled & cubed
½ Small Sweet Onion, sliced
1 Red Delicious Apple, peeled, seeded, and cubed
3 Garlic Cloves

TO JUICE:
½ Stalk of Celery
1 Tomato
2 Sweet Potatoes
1 Butternut Squash
1 Red Delicious Apple
1 Handful Parsley

SPICES:
1 tsp Organic Black Pepper
1 packet no sodium loose Chicken Bouillon (or 2 depending on your tastes)
1 Bay Leaf
2 Cans Coconut Milk, drained (coconut meat removed)

INSTRUCTIONS:

Prepare all of your vegetables that need to be cooked and place in the 6 qt with ¼ cup of water. Cover, whistle open, and cook on Medium heat. When the whistle sounds, close the whistle and turn the burner down to low. Allow to cook 15-20 minutes or until the potatoes are very soft. (Note, these are instructions meant for waterless cookware; if you do not have waterless cookware, submerge vegetables in water to cook - cook for 45 minutes to 1 hour until all vegetables are very soft)

Juice all of the vegetables in the juicing section.

Place the cooked vegetables in a food processor and puree. (Note: if you do not have waterless cookware, reserve the vegetable stock for use later)

Place the juice, drained coconut milk, and pureed vegetables back into the 6 qt. Add the spices and stir well. Add water until the soup is your desired consistency. Add seasoning to taste.. (Note: If you do not have waterless cookware, use the reserved vegetable stock instead of water)

Bring to a simmer on medium heat. Cover, whistle turned to "V" for vent, and reduce temperature to low. Cook for 30 minutes and serve.

Before we get down to the nuts and bolts of organizing, planning, and carrying out the fast. Let me give you the run down of this week. This week went really, really well. The food cravings were way, way down, and we stayed focused. We both took a trip this weekend with our other two best friends to a church in East Tennessee. We all spoke about a trip to Israel that we had taken and my friend Kristen and I led worship at the church we went to. Kristen's parents hosted us for the weekend in the mountains - we had an amazing time, but we must admit, we felt a little left out because we couldn't partake in a couple of meals that were planned just for fellowship. But, all in all, it wasn't so bad. Kristen's mom had bought us a bountiful array of fruits to juice and we brought our pre-made juices to blend with. We got to share our testimony with her mom and she was really inspired. We walked away from the weekend with both of our friends deciding to join us this week on our fast - hooray! It's so awesome when your life inspires other lives. If nothing else came out of this fast, affecting the life of another human being for the better would be completely worth these past 28 days. I am down another 2 lbs this week, bringing my total to 22 lbs; Jenna is down 1.4 lbs this week, bringing her total to 19.5 lbs. So, needless to say, we are totally pumped for these last two weeks.

Keep reading for our grocery saving tips and to get the full juice fast plan.

I have found that the best way to save money on your grocery bill is to store hop. I start out at the lowest cost store in my area and work my way to the mid-priced store and end up at the specialty food store. That way, I get all the organic foods I need at the cheapest prices that I can. I also check the paper before I head out to see who's having a sale on items that I want. For example, I normally get my bagged Spinach at Wal-Mart b/c it's cheaper by .50 cents at $2.49 / bag vs. $2.99 / bag at Publix. Some weekends, Publix has their bags on sale 2 for $4.00 - which saves me $1.00, which really adds up after awhile.

In our area, I start at Wal-Mart first; they have many of the pre-made juices but they are usually .05 - .10 cheaper than any other store - when you buy as much as we do, that can stretch a long way. Wal-Mart usually has a few organic veggies as well; again, at a lower cost than any other store. I usually score organic grapes, carrots, spinach, & strawberries there. I would like to mention, though, the strawberries don't seem as fresh there, so, I inspect them carefully and if I don't feel they will last me, I get them at my next spot, Publix.

Publix is well known in our area for superior produce and meat departments. They are well stocked, extremely fresh, and have friendly, available, and knowledgeable staff. In recent months, their organic market had increased significantly. They are the only store, Whole Foods included, that I have found 5 lb bags of fruit. Instead of buying individual apples at 2.50 / lb, I can buy a 5 lb bag of organic Gala apples for $3.89. I usually go through 1 ½ - 2 bags per week, so that's a lot of savings for me. The same for naval oranges - they have organic ones by the 5 lb bag. I pick up organic raspberries and any pre-made juices I can't get at Wal-Mart and move on to my next stop, my favorite place on earth, Whole Foods Market.

At Whole Foods market, the produce department can seem quite overwhelming when you walk in. Its luscious displays boast everything from the ordinary to the exotic. I have to remember to stay focused and not let my eyes glaze over from the wonderful colors and smells wafting over from their grab and go section of pre-made foods. I don't have to guess which fruits are organic and which one aren't; I don't have to mill through boxes of berries to find the ones without mold - everything there is uber-fresh and maintained daily. I pick up cantaloupes, pineapples, watermelons, and blackberries from here.

Even when we're not fasting, we do this shopping routine. You wouldn't believe how much money price shopping really saves you. You have to spend a bit more time shopping, but it's totally worth it. When we get home, we prepare everything to be stored in the fridge. We've invested over the last year in several vaccum seal storage containers called Ultra Vacs - We've had a bag of spinach last over 6 weeks before in these suckers. So, needless to say, our berries stay fresh all week long! We wash all of our berries, grapes, apples and oranges and scrubb down all of the carrots. We ultra vac the berreis and grapes and rebag everything else in clean gallon baggies. Organizing, rinsing, and scrubbing the day of shopping helps you go quickly and smoothly throughout the rest of the week and saves a lot of time.

Now, for the calculations. We've gotten our measurements down to a science now. Here's our daily meal plan:

Breakfast:
1 Cup Bolthouse Farms C-Boost
½ Cup Fresh Juice (cantaloupe, apple, orange, & carrot)

Lunch:
1 Cup Odwalla Superfood
½ Cup Naked Superfood
½ Cup Fresh Juice (spinach, apple, & carrot)

Snack:
½ Cup Odwalla Pomegranate Juice
½ Cup Bolthouse Farms Berry Blast
½ Cup Fresh Juice (Grapes, Strawberries, Blackberries, & Raspberries)

Dinner:
1 Cup Odwalla Superfood
½ Cup Naked Superfood
½ Cup Fresh Juice (spinach, apple, & carrot)

So, with this menu in mind, I go about with my calculations. Juicing for two people, for seven days, I need the following in pre-made juices:

112 oz C-Boost:
3, 33 oz bottles
1, 16 oz bottle (Wal-Mart, Publix, or Whole Foods Market)

56 oz Pomegranate Juice:
1, 64 oz bottle
(Publix or Whole Foods Market)

56 oz Berry Blast:
2, 33 oz bottles
(Publix or Whole Foods Market)

224 oz Odwalla Superfood:
3, 64 oz bottles (Publix or Whole Foods Market)
2, 15 oz bottles (Wal-Mart, Publix or Whole Foods Market)

112 oz Naked Superfood:
3, 33 oz bottles (Publix or Whole Foods Market)
1, 16 oz bottle (Publix or Whole Foods Market)

The biggest benefit of a prolonged juice fast, in relation to grocery shopping, I'd have to say is that we know exactly how much fruit and veggies we need to last us through the week. So, we don't waste money or food; we only buy what we need:

Breakfast:
¼ Cantaloupe, 1 orange, 2 small apples, 4 carrots
(Yields 1 cup; 2, ½ Cup servings)

Lunch:
3 Apples, 4 Carrots, ¼ Bag Spinach
(Yields 1 Cup; 2, ½ Cup servings)

Snack:
1 Cup Grapes (black or green or mixed), 1 Cup Raspberries, 1 Cup Blackberries, & 12 Strawberries
(Yields 1 Cup; 2, ½ Cup servings)

Dinner:
3 Apples, 4 Carrots, ¼ Bag Spinach
(Yields 1 Cup; 2, ½ Cup servings)

For a seven day week, this is what our grocery cart is filled with:

3, Cantaloupes
2, 5 lb Bags of Apples
1, 5 lb Bag of Oranges
1, 5 lb Bag of Carrots
2, Bags of Spinach
2, Containers Strawberries
3, Containers Raspberries
3, Containers Blackberries
1, Small Bag Green Grapes
1, Small Bag Black or Purple Grapes

A couple of days during the fast, for an extra special treat, I have bought a couple of bananas, a pineapple, an Odwalla Tropical Energy, and a can of coconut milk. I juice ½ the pineapple and 2 oranges. I add that with the Odwalla juice, 1 Cup Pineapple, ½ can of the coconut milk, and 2 bananas to the blender and make a tropical juice smoothie. Yummo!

It's important to remember that our menu is tailored to our specific tastes. Neither of us have the stomach to juice all different kinds of vegetables; we did the first week to get a super charged detox week in, but after that, we just couldn't do it. If you don't mind it, we wholeheartedly say, "Go for it!" - juice all veggies to your heart's content: celery, parsley, kale, tomatoes, cucumbers, etc. A Bolthouse Farms pre-made juice to combine is called "Veg" - it's tomato based, so, if you like Tomato Juice, you'll love this. Stay away from V8 - it's super high in sodium and V8 Splash has more high fructose corn syrup than actual vegetables! Stick with the all natural and organic juices in the produce department.

As always, feel free to email us with any questions: thejuicefastgirls@gmail.com and stay tuned for next week! Happy Shopping!

So, I've finally gotten in the fasting groove, I think. I am down 2.6 lbs this week, bringing my fast total to 24.4 lbs and my overall weight loss total to 47 lbs. I am officially down three pant sizes and am a size right now that I have not been since I was 14 years old - oh, sweet release, it feels so good! The juices are tasting pretty good, I can only drink about ¼ of what I was drinking in the beginning, and my appetite is next to nothing as my stomach is about the size of a silver dollar now. I think the best thing that has happened to me though is my complete and total resolve to do this weight loss thing. I know after the past 36 days, come what may, I can do this. For the first time in my life, I feel like I have real victory. Every time I have started to embark on this journey, I live in constant fear of regaining the weight back. I desperately want to be a mom one day - it's a yearning that I can't even articulate into words. At the same time, though, I also have a fear of loosing all this weight, getting pregnant when I get married, and then not being able to loose it again. I can honestly say that I don't have those fears anymore. I know that as I walk into this new life, I will not go back and I can rest assured that all the generations to follow behind me will be not be the same. I know now that no temptation that will come my way will be too big for me to overcome. I always have the fact that I resisted for forty days, so, this one time, this one day, I can resist just one more time.

I'm going to get pretty real here and share a few things that I had in mind to deal with during this fast, my weight was only one of them. Three years ago, my dad was diagnosed with stage four colon cancer and my family and I literally spent the next two years in our own living hell. This past Christmas, my dad finally went home to be with the Lord. I am so thankful that I got those two years with him; we had many intimate, sweet moments that we would have never had before. I am thankful he is no longer suffering and I know in the deepest part of me that where he is now, he wouldn't want to be here. I am naturally a "jolly ole soul," but going through something like this is like having a slow leak in your tires. By January of this year, I was just depleted. Two years of saying "amen and it's still raining" effects you in ways you can't even think or talk about. I was simply just existing from day to day instead of actually living. I felt like God was still there but silent and that I couldn't hear Him because even He didn't have the words to say. I really believed if I went on like this, I would never get my joy and zeal back and would wake up one day when I was fifty and feel like I had wasted my entire life just wandering aimlessly in and out of each day with no purpose or vision. My number one thing that I needed to happen during this fast was all that junk to just lift off of me so that I could see again, breathe again, and live again.

The other major thing that I needed to deal with was my total dissatisfaction at being single. As I've mentioned, I long to be a mother and even more so, a wife. I really needed to reach a place where I am content with my life just the way that it is and not have any preconceived notions about what my life should be at this point - that only leads to disappointment and resentment. I work in the bridal industry; I get to help families start their homes every single day - sometimes that's not so easy for the single girl such as myself - but I just have to realize that this is not just my burden but one that spans my generation. I rejoice in telling you that I flit around now barely able to contain my joy. With that, just a peace about where I am at in my life right now - there is so much comfort in being able to just deal with today and letting "tomorrow worry about itself." I still yearn to be a wife and a mother but there is hope that just wasn't there before. Even if that never happens for me, I needed to be at a place where I not am not just okay with "me" but that I enjoy "me" and this precious life that I have been given up to this point.

Jenna and I usually take some time on Sunday to regroup and refocus. This Sunday, we talked about how in America, we seem to have this mentality that we can have it all. Well, we can't. I can't eat whatever I want, however much I want, whenever I want and stay trim and healthy - it's not going to happen. I don't have the genes for it and I just have to be real with myself. All those little voices that come up saying, "You can eat what everyone else is eating," "You're depriving yourself," "You're not doing youthful things like eating pizza and ice cream and drinking soda," "You're too busy to cook, eat fast food," "You're too tired to get up early for the gym, you need your rest," are just tools meant to keep me in bondage and keep from the life I was meant to live.

I'm not saying I won't ever, ever splurge, that's just a ridiculous notion and a self-sabotaging, unattainable goal. But "splurging" can't be a lifestyle, a "splurge" is meant to be just that, a deviation from a normal, everyday routine. I happen to be the type of person who is going to plan my splurges - everything in moderation, my dears! During the fast, we've splurged a couple times with tasty shakes from Smoothie Kings - add a little fiber, protein, and a multi-vitamin and you've got a tasty treat! But how am I going to splurge in the real world? Well, I am giving myself 3 free meals per week - one breakfast, one lunch, one dinner, and one desert splurge a week. This way, I can still go out to lunch with my co workers once a week (something I have desperately missed), dinner with my girls once a week (or maybe even a date should it ever come along), and have my McD's chicken biscuit or Cracker Barrel Eggs in a Basket w/ Bacon once a week (so not organic but just so good!). If I know I am attending a birthday party, a wedding, or a shower, then I have a plan for cake. I have choices built into my lifestyle. It's taken 28 years of bad choices to get me here but only 40 days of good choices to turn it all around - that's pretty incredible when you think about it.

I've decided to keep my fast in the forefront of my mind, I am going to juice fast once a week for the next year. I want to always remind myself what this time has meant to me. For years I have been camped out at a crossroad - well, actually, who am I kidding, I've already began to decorate my newly built house there! This fast has forced me to tear down those walls, pick up my belongings, and pick a path - there will be no going back. Plus, fasting once a week, shocks your metabolism back into gear and gives your digestive system a much needed rest once a week and since I've got a ways to go still, that's always good news.

Make sure to check back next week (sigh, my last week) to find out how to break a 40 day fast - and it's not to go hog wild and pig out - you've gotta take it slow or you'll be sorry!

A note from Katie & Jenna:

I can, with complete certainty declare that we are changed girls! Saturday at noon ended our fast and we each had one serving of cheez-its and half a chicken salad tea sandwich leftover from a baby shower and neatly tucked away in an ultra vac (a baby shower that I (Katie) failed to mention we had to endure last Sunday - and for which my famous homemade strawberry cake was the only thing requested by the new mommy - oh, the cruelty of making cream cheese icing and not tasting it!). We do have to say that this is NOT the way to go - we knew this though, but disregarded the warnings. What can we say - we're rebels! We weren't in intense agony or anything like that - we just felt bloated, a feeling we feel we both must have have become unaccustomed to in everyday life. It made me (Katie) wonder if before the fast if I had just lived in a constant state of "bloated" and just didn't know the difference - I think there is truth in that thought.

After that, we went made my first trip back to the gym - we were super, super excited for the gym because we had paused all physical activity while doing the fast so we wouldn't overexert ourselves and end up hitting the pavement - so very embarrassing. 45 minutes on weights, 45 on the treadmill - it felt amazing. Afterwards though, we were both absolutely starving; we looked at each other and smiled and said simultaneously, "Well, let's eat!" We hadn't been to the grocery yet, so, we decided to get a kid's sandwich from Subway - it's about 3"long. I got turkey on whole wheat with tomato, cucumber, spinach, banana peppers, & lettuce. Jenna got turkey on whole wheat with cucumber, lettuce, and spinach. We split a bag of Doritos (complete luxury item). My first bite of the sandwich was a mix of emotions; on one hand, I don't believe I've ever tasted anything so wonderful in all of my life and then on the other hand, that bite was WAY too big and I felt like I could barely chew it! Now, it's important to note, I didn't take a particularly larger bite than I normally would have, but it just felt so BIG! I had already decided that I would be chewing my food a lot more before I swallowed so that it was easier to digest but I could barely get it chewed - this trend has continued and I am so happy to say that I am forced to take small bites now in order to get it chewed, and halfway through my 3" sandwich - I was completely full! I looked at Jenna and smiled and said, "I'm full - can you believe it?!?" We have found that we get full very quickly, however, we get really, really hungry every 2 ½ to 3 hours, which is normal and we're glad that we are so aware of our bodies and needs now.

That first night, we attended a chips and dips game night at a friend's house - I told her mom that she was trying to kill me with homemade cheese balls and brownies. We both snacked a little but didn't overdo it - we felt satisfied and included and it felt great. When I walked in, my friend Brandon exclaimed, "Oooo, girl, you look so good and I ain't even jealous!" It always feels so great and reassuring to hear things like that - so, thanks, Mr. Palma for boosting my ego! %uF04A

Sunday, we got on track for breaking the fast properly. It's important not to jar your system too terrible much after a prolonged fast - your digestive system has been slumbering for 40 days - you need to be gentle when you wake it up.

The best way to start is with fresh, organic, raw fruits & veggies. I make a fruit salad that both Jenna and I absolutely love (recipe below). So, Sunday morning, I made a big batch and put it in an ultra vac to keep for the week. We add a little chopped almond or walnut and sprinkle on some organic granola and we have used it for breakfast and snacks throughout the week. For veggies, we bought all kinds of raw veggies: lettuce, spinach, cucumbers, tomatoes, red onions, & carrots and have had this as a small salad for lunch. At dinnertime, we have some frozen organic veggies that we make waterless in the cookware. For snacks, we have the fruit salad above or 1 slice of whole wheat organic bread with 1 TBSP all natural peanut butter w/ organic wildflower honey - so yummy (I've been eating this before we go work out and it's just what I need for a boost of energy to get me through it!).

It's really important to ease into eating with raw veggies & fruits for the first 4-5 days following your fast because they will act as nature's broom to start opening up your sleepy colon. It's normal to feel like your food is taking a little while to digest - because it is. After about day three off the fast, it will start to even out and you will begin to feel like all of your cranks are turning correctly. On Thursday, we began adding a little bit of meat back into our diets by putting a little cooked chicken on our salads. We have our favorite meal planned for dinner tonight - Citrus Tilapia, Orange Almond Basmati Rice, and lima beans.

The best thing to keep in mind throughout these first few weeks is that I have spent the past forty days retraining my mind and body - there is no need to go back to where I came from. Small bites, chew thoroughly, small portions, more meals, fresh, whole foods, and plenty of water and exercise.

I found a great list of healthy eating habits to maintain after my fast on www.healthrecipes.com. Take a look at them and keep reading for the Fast Break Menu and Recipes.
1. Do not overeat! Listen to your body. Discover the amount of food that your body needs to live a vibrant, healthy life.

2. Eat slowly and chew your food well. Saliva has enzymes that assist in digestion. The enzymes in saliva can digest up to 80 percent starch, 30 percent protein and 10 percent fat.

3. Be relaxed. Try to unwind when eating.

4. Decide ahead of time what you want to eat and the amount rather than eating from an urge.

5. Make juices during the breaking period. Juice is gentle nourishment to the body. Most fasters continue to include juice in their daily routine for the rest of their lives.

6. Stay focused on eating rather than on unsettling thoughts. Pay attention to the texture, smell and the sensation of eating. Be aware of how it feels in the stomach.

7. Enjoy eating to the max. People are starving and you have the privilege to eat.

8. Work at making healthy food appealing. A banana and pear taste great without preparation but having them sliced into a fancy bowl, sprinkled with chopped dates and chilled in the refrigerator will maintain your enthusiasm for eating healthy.

9. Discern the difference between cravings and hunger. Never feed your emotions by eating from stress, depression or boredom.

10. You will feel satisfied with smaller amounts of food and sluggish and tired when overeating. Rich foods full of fat, salt and processed sugars will cause nausea, headaches and weakness. A handful of fruit will be thoroughly satisfying. Because the digestive system has to work less, there will be boundless energy to spare.

11. Have an exit activity for after eating. Make it something you want to do. It will be easier to move away from the table.

12. Educate yourself on how to begin a lifestyle of healthy eating. Fasting is a wonderful new beginning, a foundation for a lifelong, healthy diet

Thank you so much for sharing in our journey these long six weeks - please take heart in knowing that no matter what the reason for fasting, it always needs to be purposeful. We know now that if we had not had things locked away in our hearts that we sincerely did not want to deal with anymore, then we would have never made it through. We're not fans of fasting just to fast because it's something "holy" that you think you need to do. Fasting is purposeful and something that you do to say, "Okay, I'm depriving myself physically so that I can deal with and give up these other things that kill me emotionally and spiritually." If it's not purposeful, then you won't have any motivation to keep going when things get tough - and trust us, they do get tough when you go through this. We hope our journey, our thoughts, our encouragement, and our advice has inspired you for change, in whatever area of your life you need it. We know fasting isn't the answer for many of you - but - now you know, there is an answer, my friends, there always is! Our journey is not over, far from it. But we have hope for a bright and fat-free future! Keep reading for the step by step on breaking your fast and may God bless your futures exceedingly, abundantly more than you could ever ask or imagine.

Katie & Jenna

FAST BREAK MENU

DAY 1:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts and 1 TBSP Organic Granola
Snack: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP
Organic Honey
Lunch: Small Raw Vegetable Salad
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: ½ Cup Mashed Potatoes, ½ Cup Lima Beans, ½ Cup Broccoli

DAY 2:
Breakfast: ½ Cup Fruit Salad
Snack: 1 Slice Organic Whole Wheat Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic Honey
Lunch: Small Raw Vegetable Salad
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 ½ Cups Veg. Medley: Squash, Broccoli, Carrots, & Onions

DAY 3:
Breakfast: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic Honey
Snack: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts and 1 TBSP Organic Granola
Lunch: Small Raw Vegetable Salad w/ Ranch
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: ½ Cup Mashed Cauliflower, ¼ Cup Corn, ¼ Cup Peas

DAY 4:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts & 1 TBSP Organic Granola
Snack: 1 Slice Organic WW Bread, 1 TBSP Natural Peanut Butter, 1 TBSP Organic
Honey
Lunch: Small Raw Vegetable Salad w/ HM
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 ½ Cups Veg. Medley: Squash, Broccoli, Carrots, & Onions

DAY 5:
Breakfast: ½ Cup Fruit Salad w/ 1 TBSP chopped nuts & 1 TBSP Organic Granola
½ WW Bagel or 1 Slice WW Organic Toast w/ Peanut Butter & Honey
Snack: ½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Lunch: Medium Salad w/ Chicken
Snack: 1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)
Dinner: BBQ Pork Medallion, ½ Cup Mashed Potatoes, ½ Cup Peas

DAY 6:
Breakfast: 1 Hard Boiled Egg
1 Slice Organic WW toast w/ butter
½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Snack: ½ Cup Fruit Salad w/ 1 TBSP chopped almonds & 1 TBSP Organic Granola
Lunch: Small Turkey Wrap w/ Organic Yogurt Ranch Dressing
1 Serving Chips, ½ Sliced Apple, 1 Serving Baby Carrots
Snack: 1 Cup Live Juice (apple, carrot, spinach)
Dinner: 1 Small Tilapia (make extra for dinner Salad Sat)
½ Cup Orange Almond Basmati Rice, ¼ Cup Lima Beans

DAY 7:
Breakfast: 1 Cup Fruit Salad
½ Organic WW Bagel w/ Peanut Butter & Honey
½ Cup Odwalla Superfood & ½ Cup Naked Superfood
Lunch: Eat Out, Your Choice - Stay Smart!
Dinner: Medium Salad w/ Egg, Tilapia, Sunflower Seeds, & Ranch
1 Cup Live Juice (blackberry, strawberry, raspberry, pomegranate, & grape)

FAST BREAK SHOPPING GUIDE:

For the menu above, here is your shopping list. You can assume that all of the ingredients listed are organic, whole foods.

FRESH PRODUCE:
1 head of lettuce
2 Bags of Spinach
1 Large Cucumber
1 Large, Firm Tomato
1 Small, Sweet Onion
1 Large Bag Carrots
4 Red Apples
4 Green Apples
1 Yellow Apple
2 Bananas
2 Pears
3 Large Oranges
2 Lemons
1 Yellow Squash
1 Green Squash
1 Small Yellow Onion
1 Golden Yukon Potato
1 Red Potato
1 Bunch Garlic
1 Bunch Green Onions
1 Small Bag Baby Carrots
3 Containers Blackberries
3 Containers Raspberries
2 Containers Strawberries
1 Bag Red Grapes
4 Pomegranates

FROZEN PRODUCE
1 Bag Corn
1 Bag Peas
1 Bag Baby Broccoli Florets
1 Bag Lima Beans
1 Bag Cauliflower

BAKERY
1 WW Bagel
1 Loaf WW bread
1 Bag Small Tortilla Wraps

MEAT
¼ lb Sandwich Turkey
1 Small Pork Medallion
2 Small Tilapia Fillets
1 Small Chicken Breast

DAIRY
16 oz Unflavored, low fat Yogurt
Butter
½ dozen eggs
1 Small Cream or Skim Milk
8 oz Sharp Cheddar Cheese

MISC
1 Small Bag of Almond Slivers
1 Small Bag Chopped Walnuts
1 Small Bag Sunflower Seeds
1 Box Granola
1 Small Container Honey
2 Ranch Dressing Seasoning Packet
1 Box Low Sodium Chicken Broth
1 Small container BBQ sauce
1 Bag Croutons, any kind

For ease of use, I would do your shopping on a Saturday or Sunday when you have plenty of time to enjoy yourself. When we got our groceries home, we went ahead and prepared everything for the week so that breakfast eating and lunch packing would go quickly all week long. We washed all of the fruit and veggies. We chopped the lettuce, spinach, cucumbers, tomatoes, and onions and ultra vac-ed each separately to keep all week. We shredded the cheese and about 4 carrots on our Master Kut (non-electric food processor) and stored those (you will save a lot of money by buying whole carrots and whole blocks of cheese and preparing them yourself vs buying them already shredded). I also prepared the fruit salad using the Master Kut and with the ultra vac, the fruit doesn't turn mushy and ruin throughout the week. We also prepped all of our fruit for our fresh juices to make all week long like explained in week 4.

FAST BREAK RECIPES:

Fruit Salad:
1 Red Apple
1 Green Apple
1 Yellow Apple
1 Pears
2 Oranges
1 Bananas

Shred the apples and pears on the #3 Cone of your master cut. Dice the bananas very small and mix in. Squeeze the oranges over the salad as the dressing; remove the pulp from the orange rind and mix into the salad. Serve in ½ cup portions with 1 TBSP almond slivers or chopped walnuts & 1 TBSP granola. Could also add 1 TBSP of raisins or dried cranberries to each serving as well.

Raw Veggie Salad:
1 Cup Lettuce, chopped
½ Cup Spinach, chopped
¼ Cup Cucumber, diced
¼ Cup Tomato, diced
1-2 TBSP Red Onion, diced
2 TBSP Shredded Carrot
1 TBSP Shredded Sharp Cheddar Cheese
1 TBSP Sunflower Seeds
5-10 Croutons
**add any other veggies that you like in small portions**
**after the first 4-5 days, you could add diced chicken, tuna, tilapia, or turkey, egg, and/or turkey bacon**
Yogurt Ranch Dressing:
16 oz Low Fat or Non-Fat, Unflavored Yogurt
2 pkgs Simply Organic Ranch Dressing mix

Mix all ingredients until smooth; use in portions of 1-2 TBSP.

Mashed Potatoes:
1 Golden Yukon Potato, diced
2 TBSP Chicken Stock
2 TBSP Cream
2 TBSP Butter
Minced Garlic (optional)
Salt & Pepper to taste

Scrub and dice the potatoes. Add them to the 1 qt saucepan with the chicken stock. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the temperature to low and the whistle valve to "V" for vent. Allow to cook for 15 minutes or until soft. Mash with a flat head masher and stir in the cream, butter, garlic (optional), and season with salt and pepper to your tastes. Makes 2-3 servings. (save leftovers for Day 5).

Lima Beans:
¼ Cup Chicken Stock
1 TBSP Butter
1 Cup Lima Beans
Salt, Pepper, and Garlic Powder to taste

Add all ingredients to a 1.5 qt saucepan. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the burner to low and the whistle to "V" for vent. Allow to cook 15 minutes. Makes 2, ½ Cup servings

Vegetable Medley:
½ Yellow Squash
½ Zuchinni
1 Cup Broccoli Florets
1 Cup Baby Carrots
½ Cup Yellow Onions, julienne cut
½ Cup Sharp Cheddar Cheese, #1 cone
Garlic Powder, Salt & Pepper to taste

Combine vegetables and seasoning in a 2 qt saucepan, toss to mix well. Cover, whistle open, and cook on medium heat. When the whistle sounds, turn the burner off and close the whistle valve. Allow to stand for 7 minutes. Uncover and sprinkle with cheese. Recover and allow to stand for 2-3 minutes longer or until the cheese has melted. Makes 2 Servings.

Mashed Cauliflower:
2 Cups Cauliflower
¼ Cup Cream or Milk
2 TBSP Butter
1 Garlic Pod, minced
Salt & Pepper to taste

Add Cauliflower and minced garlic to the 2 qt saucepan. Cover, whistle open, and cook on medium heat. When the whistle sounds, close the whistle valve and turn the burner off. Allow to stand for 10 minutes. Uncover and add cauliflower, cream, and butter to a food processor. Blend until smooth. Season to your tastes with salt and pepper. Makes 2 - 3 small servings.

BBQ Pork Medallion w/ Smashed Red Potatoes:
1 BBQ Pork Medallion
1 Red Potatoe
2 TBSP BBQ Sauce
1 tsp Butter
1 tsp Cream or Milk
¼ tsp Garlic, minced
1 tsp Green Onion, minced
Paprika, Salt & Pepper to taste

Preheat the small skillet on medium heat. Meanwhile, slice the potatoes on the #4 cone of the Master Kut. Add the minced garlic and season with salt, pepper, and paprika. Toss to coat well. Season the pork with salt, pepper and paprika. When the pan is hot, add the meat to sear. Add 1 TBSP BBQ sauce on top and cover, whistle open. When the whistle sounds, flip the meat and add the other TBSP of BBQ sauce. Layer the potatoes on top of the pork and cover, whistle open. When the whistle sounds again, close the whistle valve and turn the burner off. Allow to stand covered for 10-12 minutes. Take off the lid and remove the pork medallion to a plate. Add the cream and butter to the pan and smash the potatoes with a flat head masher. Season to taste with salt and pepper. Makes one serving.

Turkey Wrap
1 Small Tortilla wrap, any flavor (I love spinach and tomato basil)
¼ lb Deli Turkey
1 Small Slice Cheese, any kind
2 TBSP diced Tomato
4-5 Spinach Leaves
2 TBSP diced Cucumber
1 TBSP diced Banana Peppers or Pickles
1 TBSP Yogurt Ranch

Lay wrap on a flat surface and cover with Ranch. Add the cheese and turkey. Layer on the tomato, spinach, cucumber, and banana peppers. Tuck the sides in toward the middle and roll into a wrap.

Citrus Tilapia with Orange Almond Basmati Rice & Lima Beans
1 Lemon
2 Tilapia Fillets
1 Orange
2 TBSP almond slivers
½ Cup Basmati or Jasmine Rice
1 Cup Chicken Broth
1 TBSP Garlic, minced
1 Cup Lima Beans
¼ Cup Chicken Stock
1 TBSP Butter
Garlic Powder, paprika, cayenne pepper, salt & pepper to taste

Follow directions above for lima beans. Do NOT turn the burner on yet. Saute the dry rice and almond slivers in a 2 qt saucepan until aromatic on medium heat. Zest the orange into the rice pan and add the garlic and stock. Season with salt and pepper. Cut the orange that youzested in half and squeeze the juice from ½ of the orange over the rice. Stir, cover, and turn to medium heat. Turn the lima beans on to medium heat, whistle open. Meanwhile, slice half of the lemon and the other half of the orange. Add to the bottom of the skillet. Season the fish with garlic powder, paprika, cayenne pepper, salt, & pepper (or Darn Good if you have it) on one side. Place the seasoned side down on top of the citrus slices. Squeeze the other half of the lemon on top of the fish and then season that side the same as the first. Cover, whistle open. When the whistle sounds on the rice and lima beans, turn their burners off and close the whistle valve; turn the burner on medium for the fish. When the fish's whistle sounds, turn the burner to low, and close the whistle valve. Allow to cook for 10 minutes. Makes 2 servings: 1 pc of fish, ½ Cup of Rice, and ½ Cup Lima Beans per serving.