Monthly Archives: March 2015

Juicing/Eating Meal plan

Ok I thought I could get this to you a little sooner than planned but here it is. This is what I sat down for the last month and made so that my life would be easier.  Meal Plan This is a normal excel document. To the left you will see color codes. These are the color of juices for the day. Sometimes the breakfast smoothie and juice matches and sometimes it doesnt, but that is your color of the day. The goal is to eat that color of fruits and veggies as much as possible. Then you will see a list of food and juices listed along with lunches and dinners. Lunch and dinner I change depending on what I have around but for the most part lunches stay the same because I love these soups and stuff Joe Cross has. Then you will see a juice list.

The juice list is a Thursday through the following friday list. I grocery shop on a friday so I need my breakfast and juicing done for that day so I can take it with me shopping. So when you print out the first week, you will not be making the friday breakfast or juice to start the week, but the following friday will be added in the list because you will be shopping the next friday and will need something to take with you.  Understand?? As you continue on the last week’s juice list will include the juices for the first weeks friday 🙂   I really hope you get it lol.  That juice/breakfast list never changes for me so I’ve left the amounts on for you. If you find that you dont like an ingredient and have extras left over at the end of the week, then adjust accordingly.

This excel sheet was made for those who have already done or have printed off Joe Cross’s 10 day eating/juicing plan as most of the recipes are on there. It also has recipes in his cookbook that I would love to give you but unfortunately they are all of course copyrighted. Buy a book on amazon. Also if you need to make batches of the detox soup or any other soup or salad for lunch, that is NOT included in the juice list. The juice list is just that juice/breakfast only.  That is why farther to the right you will see a family list. The juicing/breakfast list is just for one person with the exception of the one I listed double for the kids. I have two kids. Also if you see I wrote double batch or water down…. I am making juice with my juicer. Yours will be different and you may end up with more than I get out of mine. I use wide mouth pint jars and the Juice recipe is to fill two of those. One for 10am and one for 2pm. Breakfast is whatever the amount is.

This has made my life mega easier because I made sure I alternated juice colors and each week has two green juices and two of another color. I can easily print out a week sheet and add my other stuff on and I”m out the door instead of trying to figure out what I need for what juices that week. Feel free to change it up, but this gets you an awesome start! Even if you just are going to juice for your snacks, you really should juice something each day.  Remember juicing is not blending. If you dont have anything left over when you put stuff in your machine, you are blending. Although good for you too, its not juicing. Juicing will let your body take a rest and not have to digest. The nutrients enter your body within 15 minutes. Blending is great too but your body has to digest the fiber along with it so the nutrients are slower to reach you. If you cant afford a juicer but have an awesome nutribullet or vitamix, then I’d still blend most of these recipes while you save for the juicer.

Oh and an FYI that I”m so proud of is that from Feb4th to March 18th I”ve lost 9 pounds!! My body loves this eating plan!

Happy Healthy Homesteading!!   😀

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Tips on Living and Eating Healthy part 2

It was getting a bit long so I thought I’d do a two parter 🙂

Tip #7 Get a plan or make one! Many of us are busy, we dont have time to wing it. We will fall off the wagon and never climb back on because its hard. So here is what I’ve done. When I started I followed Joe Cross’s 10 day, juice/eating plan. I found out what shakes I liked, what I didnt and drank anyway 😦   And also what a plan looked like that I could live with. He gives a grocery list, recipes, and eating plan.  After I completed the first week I bought his cookbook. I’d recommend it but it wasnt quite what I was looking for. It has a lot of juices but I wanted more meals and he basically has non. Its ok but buy it used and cheap if you can. During the second week I started putting together a plan for eating long term. I wanted to do a month of breakfast, juices, and lunches that were already preset. All I had to do was make the dinner different. I wanted a set grocery list for each week so I could just print and go. I also wanted something that was available year round easily because winter is sparse and summer is abundant. I need the sparse that I could add too in the summer when I had more options. I also wanted basic ingredients I could grow each summer so I wouldnt have to buy. It took some work but I am on week 3. Joe color codes all his juices and so I made sure I got each color one day a week, two green days, and then added 1 more of another color. Make sure also that you have snacks waiting for that impulse eating binge you will go on!  Your body will act like it is starving because it doesnt know how to efficiently use what you are now putting in it. Your body will be like..”dude where’s the sugar? Hey I want fast food!  You over there..what is this stuff? I know the old stuff..I had to try to figure out where the nutrients were but this stuff..um..oh wait I dont have to work..its all right here..awesome!!” Pretty soon your body will be like..”dude this stuff is awesome.. I dont need fast food, that is too much work for me. Cake?? um if you want to but I swear its sweet so only a little!”   You will begin to see that the food you were eating was too salty, too greasy, too sugary, too much of everything except nutrition.

Tip #8 Dont sweat the small stuff.  “omg I’m on a strict 1300 calorie diet now and I want salad today. I’m craving this french dressing but its like 90 calories already and I want to over load my salad today. argh..I hate this diet”  First of all, its not a diet. Stop calling it that. Second of all, stop and think a minute. Why do you want a lot of dressing? Its about listening to your body. Did you do a veggie juice for your snack today? Did breakfast also not contain a lot of fruit? Your body might be telling you it needs a bit more sugar today then you’ve given it. After a while you wont have to think about it, you will learn to trust your body. Its something small, so dont sweat it. If you have 400 extra calories one day because you were starving its not going to matter. In fact, when I restricted so bad I actually stopped losing. It was when I loosened the reigns a bit and stopped sweating the small stuff, did I start losing again. I just dont do it everyday all day. There are days when I counted calories and all I saw was the perfect number and all i wanted was a handful of cashews… So once I had a plan that I knew was under 1500 for the most part, it was ok to then listen and add a handful of cashews, a candy bar, or a small bag of chips in my day without feeling guilty. Yes I eat chocolate..Im a chick..I need it. Sorry lol. There are days I know I’ve had two or three candy bars, but then weeks when I wanted none. I dont know what it is but I always keep a hershey bar in my freezer. I also found that sometimes you think you want a lot but you dont. So I also try to keep hershey kisses too. I suck on 3 at first and then force myself to go to something and if I want more later I go get more. Its the small stuff honestly that will make or break a lifestyle. I told you before it has to be sustainable for long term.

Tip #9 Eat Color.  If your plan doesnt have color, it sucks. For some reason mid winter, when I made a sunrise breakfast juice that was red and orange, I smiled. When I grabbed a salad that was purple, orange, green, yellow, red…I smiled. Color makes you happy man! Would you rather eat a gray meal or a colorful one?? Spice it up a bit. If a recipe calls for cabbage but you already have green in that recipe, get red cabbage. If you are making a salad, just dont put romaine lettuce, cucumbers, and green peppers in there then douse it with red dressing… Put some red cabbage, dark green kale, yellow or red peppers, orange carrots…then its so colorful you wont crave color dressings much. I use a zesty italian on mine mostly. The more color the more nutrients you are eating. Here is a link to an awesome document I made from a link online. I printed this out on card stock to remind myself to eat from all  the food colors .

Tip #10 Dont be afraid to change the plan and plan ahead! Nothing is set in stone here. If its not working, change it so it does. Its not about weight loss, its about making you the best you, you can be. It takes a while to listen to your body and find out what works and what doesnt work. Its work! Dont forget I’ve been at this since December 21st guys and I Just now figured out what works for me. Once you have it down I swear it will get easier. I was at church the other day and the cake honestly didnt look good to me. Sometimes when I grab stuff it doesnt taste as good as I remember, so its out of the plan. When I first started I had to figure in daily potato chip eating before bed…now.. I dont at all. I crave them every once in a while but mostly because I want salt or the crunch..not the food itself. Always think long term. Speaking of that. If you super like a recipe..like Joes Detox soup..its light and yummy. Make a double batch and free it in mason jars or containers in serving sizes. There are days when my plan calls for salad and I just really want me some soup. Voila, its portioned out and in the freezer. Plus when you’re making plans for you for your family and dinner and you just dont want to eat what they are having, you can grab soup too. I always have at least 5 jars of some sort of soup in there. Taco soup, detox soup, lentil sausage soup, homemade tomato basil… If the recipe doesnt have calorie counts I sit down and figure it out then put it on the recipe itself. Then when I make it again I know exactly I’m eating.

Tip #11 Drink Water.  Now many people hate water. I am one of them. I can drink close to a half gallon when I work out..but after that forget it. It tastes gross and the more I tried to drink the more I wanted to puke. So how do I combat this…well I try to drink a half gallon of water a day which is 8 measuring cups. If I dont, I feel totally dehydrated. My lips get chapped, I feel like I have cotton mouth..its bad. So first off in the morning Joe Cross suggest drinking 8 oz of ginger water. So I do that. Ginger is awesome and stimulates digestion. Well there is one cup down… then I have green tea. Now my cup is large and is actually 2 cups of water and green tea naturally helps you shed pounds. Its been proven. There is 3 cups gone already. Then I usually work out in the morning which I can easily drink 4 more cups during that. The last cup I drink later in the day in the afternoon or I will have a large 2 cup green tea or Echinacea tea with dinner. Done. It doesnt have to be water water.

Tip #12 Get with some like minded people. It doesnt have to be that they are on the same health plan as you..notice I didnt say diet 😉   It just has to be that they are eating healthy and working out. Please dont hang with weight watchers, or jenny craig or any of those peeps that eats the processed box crap. Find people that eat whole foods, gardeners, farmers or personal trainers. If you see someone at a gym everyday, talk to them. Not the steroid guys..just your average joe. My fitness obsessed friend got me a job in a fitness center. One day I was sitting at the counter and I heard a guy that comes in every night before closing, talking to his friend about juicing. Who knew he juiced?? He was talking about juicing and bone broth… I about died! Bone broth is awesome!! Its a super food in my opinion and I have a link to make it up at the top of the page. plus its water..hehe  The more you know about people the better. If you dont or cant do the gym scene then do searches for facebook groups. Get in on something that give you a way to share what you are doing and ask advice. There’s nothing wrong with a little question. Its how he learn.

The last tip Start where you are! Dont wait til you can get a gym membership, or freak out because you cant. Again the internet is a wonderful resource for workouts. If you are severely overweight or if you have knee, hip, back issues search for stuff Low impact. The point is to start. There is a quote on my FitFarmingMomma facebook page that says “There are many days of the week and Someday isnt one of them.” Its true. Find something you love to do. I love yoga/pilates stuff. I have two crunch videos I bought online. One is slim down yoga pilates  and the other is burn and firm pilates. I also just bought piyo from beachbody. I love Richard Simmons Sweatin to the Oldies #2 as well. Richard is goofy and some cant stand him but I love that he is who he is and doesnt hide anything. He genuinely cares for people getting healthy. It doesnt have to be something you buy a ton of equipment for like p90x. Just use your own body weight to build muscle. Go for walks down the road, go to walmart and push a car around the perimeter of the store. Do push ups, the dreaded squats and lunges. I swear they arent as horrible once you can actually do a good amount lol. Find something fun. Swim, bike, run, roller skate…anything. Try knew things and then do what you love. Start with 15 minutes and work your way up to 45 if you have the time. Do a quick 20 min before work or do a half hour after work. You have to find the time, it just wont happen. You find time to watch tv right? You find time to read a book or go visit a friend..its a priority. Its like eating and going to the bathroom. You have to…plain and simple. Get a schedule that works for you and your life and stick to it. The more you skip workouts the more you will not want to do them at all and pretty soon you are back into old habits of layin on the couch eating a huge bag of cheese doodles and wonder why you feel like crap.

So to make this a bit easier, Yesterday I gave you a link to Joe Crosses 10 days eating/juicing plan. If you think this is do able and want a plan for afterwards. I am going to share my plan with you next week. It has all the juices listed for a month along with a grocery list. Now of course you will have to tweek it to what works for you. Obviously if you hate a juice or an ingredient, you will have to swap it out but this is my plan.

 

Happy Healthy Homesteading!!  😀

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Tips for living and eating healthy Part 1

Tip #1 is eat REAL food. It’s not cheap. This is why it bothers me that the lower incomes have to eat crap. Crap is cheap, many are on fixed incomes and to be healthy and actually eat real whole food is hard.  I told you in another post that it costs me $100 a week to keep myself on a great diet that allows me to be pain free. How many people do you know that have an extra $400 a month per person in their household to eat healthy??  I know of no one! I honestly didnt think we did either, but each week its there. Eating healthy has to be a priority. Dont fall into the Diet Shake trap. To me commercial shakes are not healthy, they are not full of stuff made in a lab not what God designed to go into our body. It has to be a conscience effort each week to find the best, cheapest way to eat real, not just grab yet another package of something that someone has taken the work out of to make it easy… Think Color and lots of it!!

Tip #2 It’s ESSENTIAL that you grow your own food!!  Every family, I dont care where you live, needs to grow something you can eat on your own. YouTube is chalked full of ways to grow food with limited space. Vertical gardens, window gardens, hydroponic, container gardens, you name it, its there. They not only show you how to do it, but many include videos on how to make whatever you need to start with. There just simply is no excuse for not growing food. Seeds are 50 cents a packet or $1.00 and that money will save you a $100 if you do it efficiently. They even have these videos on using a bag of miracle grow. You cut open the top and plant in the bag. That can be thrown on a deck. So $4 and you can grow tons of lettuce, spinach, kale, radishes whatever has shallow roots. Well what is that?? Look it up. It takes work. Nothing in life is free. There is no shame in learning! Be a lifelong learner and then a sense of pride comes when you accomplish something. Its amazing!! FYI garden seed become 3 for $1 at the end of the season so stock up and put them in the freezer for the next year. They will still grow 😉

Tip #3 You need to eat less meat. I”m not saying go Vegan or Vegetarian, although my body does really really well on a Vegan diet, I’m saying meat is expensive. Most families are eating it everyday. As a farmer I know how much it costs to grow out those animals. Cows take two years before you can eat them, unless you eat veal but then its less meat. Even grassfed, I still need to buy hay at $5 a bale.. this year my rabbits and baby calf..less then 6 months old, went through 100 bales of hay. So I bought the cow for $300, spent $500 in hay, will spend another $500 easily because she is now bigger, next winter, and then I have to pay 300-500 for butcher costs. And I’ve waited two years to eat any of this meat! Not to mention the hours spent in the barn hauling poo, and food, and water. I have to mark up the meat or I cant buy another cow to grow for the next two years. We bought a two day old calf for $160..thats a lot of money and now we buy milk replacer at $70 a bag…eat less meat.

But what about Protein????!!!   Omg if I had a nickel for every time I heard that, I’d have enough to buy a full grow cow lol.  Its why diet companies make so much money!! They all claim x amount of protein per serving! The more the better it seems. Tip #4 You are getting more protein than you think with vegetables. Why do you need protein? To build muscle. So what are you doing exercise wise that is building muscle? You have to be honest because if you are not exercising at all, you will get all the protein you need just from veggies alone. As you start to exercise your body needs protein to make and build muscle. If you dont do anything at all your body easily starts burning muscle instead of fat. If you are using it, the body is like..oh wait I cant use that, she/he is using that for pushups..I’ll use this stuff over here(fat). So please do something!! Many people insist you cant live without meat. Now personally my body likes meat..about twice a week. That’s it. If I eat too much my body feels bloated and gross, but that’s me. Get a fitness pal or Fatsecret app for your phone or use it on the internet to calculate your protein consumption. If you are working out fairly regular I’ve read you need half your body weight in grams. Ex. I weight around 180 for I need to have 90 grams a day. I think this is a bit high for me but I listen to my body and its important to know what foods have proteins in them, beans, nuts, any legume really like peas, and kale, broccoli… then eat accordingly.

Tip #5 It’s important to know your own body. It took me a bit to get to where I understood what my body was telling me. When I first started juicing and doing smoothies I was tired, and lightheaded. There are a few reasons this happens. Well first my body was going through a detox time and my body takes longer to detox because of my fibro. Second reason was I wasnt eating or juicing enough. Your body needs a MINIMUM of 1200 calories. Always. Look up calorie intake calculations online for what your body needs or go to a gym and have them help you out. I need 1300-1500 calories on any given day or I get lightheaded. Lack of protein is another reason you might feel lightheaded. If you are working out and you dont fuel your body with what it needs it starts freakin out. That is why you will see lots of body builders drinking protein shakes after or during a workout. You need nutrition after you workout..right away or your body just starts grabbing it where it can, and you dont want it grabbing it from muscle! What works for me is a smoothie for breakfast and then I work out. I dont get sick because its a liquid breakfast. When I finish working out I grab my “snack” which is a juice. It has fruit sugars that can easily be used and it also has protein from the veggies. Now if I’m working extra hard or I havent fueled my body well enough I will start feeling “hungry.” That is when I grab a protein powder. I’ll talk more on that in a minute. Listen to your body, if you are hungry eat, but if you are bored, get a piece of gum lol. Dont eat whatever, have something healthy and just enough to stop you from feeling hungry.

Tip #6 Dont be afraid of Protein Powders. I dont do commercial shakes, but I do use a protein powder on occasion. If you are eating meat every day you probably wont need one, but with me only eating meat a couple times a week, I occasionally use a Vegan Protein powder. I usually put it in my juice for the day. I have learned how to tell if my body want protein for the day, by a feeling I get in the morning. Its usually that I’m hungry. I know weird, but I”m almost never hungry in the morning which is why I started doing a smoothie for breakfast. I dont get hungry normally until 10 am ish. This is the protein powder I use. protein

I wish honestly it was a little more natural but its the best I can find. What I like is it is Berry flavored. Many a juice recipe gone wrong, have been saved by this powder. Its a pea and rice protein instead of whey. Its your choice what you use but because alot of my juices have fruit in them the Very Berry works well instead of a chocolate. Plus I have sensitivities to dairy, eggs, gluten, and peanuts sooooo… many whey proteins give my body a fit.

 

 

 

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Commercial Diet Shakes…no thanks! (long)

December 21st, 2014. That’s the day I decided I was sick and tired of being sick and tired. I have fibromyalgia. I will always have it, but it doesnt define me anymore 🙂   I am so greatful for the knowledge God has led me to and the monetary funds he enables us to have each month so that I can eat healthy.  There are SOOO many diets out there. Most I dont agree with, a few I do, but the point is you have to find something you can do long term that fits your life, or you will fail.  That’s not to say you wont fail, but I dont see something not working as failing. The only failure is the lack of trying!!

As many of you know I grow organic produce. I love knowing exactly where my food comes from. I dont trust others to make stuff for me. I try to trust people to grow things I cannot but you always have the greed of making a quick buck and knowing that person could easily lie to you. When you buy something you did not grow or make yourself, its a crapshoot. This is why I chose my particular diet to lose weight rather than do commercial shakes.

I used to do commercial shakes a lot. They were so good. Tasted like chocolate or vanilla, had lot of protein. The problem was it was so good and sweet that I kept drinking many a day. Many shake companies out there make shakes that arent real food. You cant take that food in your hand, put it in a blender, dehydrate it and come up with what they have. The ingredient lists are something you need the internet to find out what they are and you cannot pronounce it even if you tried. They claim to burn fat, to stop carbs from turning to fat or sugar, speed up metabolism, and a host of other things. Their plan is to get you addicted to the sweet chocolate you’re craving because you are eating healthier and therefore you buy more. It’s sole purpose is to have you buy more so they make more money.

I dont do commercial shakes because I like to see what I am putting in my body. There are no exotic super foods that are the new craze. There are no metabolism enhancers or fat burners. My shakes use simple nutrition that I can grow myself if need to. They use things my body are adapted to living in Indiana. They are things, that should I grow a garden, are now free nutrition. They are real tangible things I can hold in my hand, eat raw if I choose, or put into a blender or juicer. They are a way of life I can continue to do for the rest of my life.

Make what you put into your body, something that is do-able for the long term, not a quick fix.

 

Happy Homesteading!!   😀

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