Category: Getting More Veggies

Detox Day 2: Why Detox, and Why is Raw So Great Anyway?

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Photo by: The Sean + Lauren Spectacular

Standing Ovation for the Day 1 Survivors! Now it’s easy PEASy from here, starting with Day 2. So… tell me your Highs and Lows of Day 1 and I’ll tell you mine. Ok, I’ll just tell you mine. (But you can still tell me yours…)

Highs: 1) Surviving a coffee-free AM, and actually kind of liking it. 2) Never feeling low on energy, hungry, or like a space cadet as I always expect is going to happen when I detox. Quite the contrary this time around–I multitasked like I had taken that drug in Limitless in the AM, staying calm and thoughtful all the while, and I actually got my son to preschool on time for the first time in forever. 3) Spending more quality time with my kids as I sipped my 20 cups of herbal tea. That urge to cram a chore into every second of my day had miraculously lifted, and yet I was still highly productive. This Detox is like magic! 4) Seeing snow for the first time this season. Pretty sure the Detox was responsible.

Lows: 1) Not being able to finish/ tossing out my kids’ breakfasts (DELICIOUS gluten-heavy pumpkin shortcakes I made last week). 2) A mild headache that hit around dinner time, but annoying enough that loud noise made me cover my ears. 3) Skipping dessert–I love me a little dark chocolate after dinner. And while I know a little won’t hinder the detox, I kind of like going a week without, just to prove to myself that it’s not an addiction 🙂

Which brings me to an important question that goes something like this: Wait a sec, why ARE we detoxing? I don’t know about you, but I eat preeettty stinkin’ well. WELL, I’ve just posted all about it on the Cooking with Trader Joe’s blog. My favorite reason is that it helps you say sayonara to unhealthy food cravings. Who’s not ready to be able to drive BY rather than drive thru a Popeye’s?

And then there’s this other question that’s such a curious thing. Why so much raw stuff? How come foods have to be mostly raw on a detox? The answer is simple: more digestive enzymes, more water-soluble vitamins (C, and B’s mostly), easier digestibility to encourage the detox process, and a faster resting metabolism (thus encouraging the disappearance of love handles). Cooked foods actually have advantages too, which is why a combo of both over the long-term is ideal. Read all about it in a previous post here.

Keep sharing questions, breakthroughs, feedback, etc., and keep feeling joy in the healthy being you’re restoring! Happy Day 2! XOXO

And We’re Off! Detox Day 1 with Green Apple Juice Video

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Here we go! I feel great already, how about you?

So, yes, I (too) ate a big fat peanut butter sandwich last night on some thick, thick bread. It was DIVINE, but now that that’s over, let’s get ’em!

To start out Day 1, here’s a quick video of the Green-Apple Juice in a juicer (ignore my 6-year-old daughter who thinks she’s Inspector Gadget). I do prefer this concoction juiced vs. blended, but blending is perfectly wonderful too. If you’re blending and you don’t have a high-power blender like a Vitamix or a Blendtec, the first thing you need to do is put one of those on your 2012 holiday wish list. Or, perhaps you need to think about rewarding yourself at the end of this Detox with one of those. The next thing you need to do is if you don’t think your blender can handle the raw apple and leafies even with the 4-8 ounces of water and ice, consider using a food processor for the veggies and apples, and then blending that concoction with the water and ice. It can’t hurt.

Juice vs. Blend? Check this quick info by my pal Kris Carr of Crazy Sexy Life. She talks chlorophyll and alkalinity–it’s worth a read. And as for types of juicers, I was given the Jack Lalanne Classic Juicer as a brand new hand-me-down, and I really like it. It runs about $100 if you buy it from their website. Just an FYI. Please feel free to share juicing/juicer/blender/blending tips if you have them. As another FYI, I use my Vitamix daily (smoothies, soups, hummus, dips, etc.–I even got rid of my food processor!), and my juicer once or twice a week. Not saying that’s what everyone should do, but just facts on one nutrition professional’s appliance usage.

Still feeling good? Hungry? This day is by far the hardest, but you can TOTALLY do this. Don’t forget, however, that you can increase your serving sizes of Detox food if you’re feeling like you’re really low on calories. Add fresh fruit, raw nuts and seeds, or an avocado for quick, extra energy.

Good luck today! Please don’t forget to laugh, taste and savor every morsel and sip, and let us know how you’re doing — use the Comments section to share and question! XOXO

7-Day Detox Complete Shopping List & Days 1-4 Menus Posted

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Photo by: Christaface

Monday is right around the corner! Check out all the Detox info here, along with the full shopping list here. And check out menus for Days 1-4 in the menu bar above.

Is your tea kettle dusted off and has your blender been cleaned? Did you find all the parts to your juicer (if using)?

Are you phasing out coffee, bread, meat, and dairy?

You’re ready! The remaining menus for Days 5-7 (which also appear in SKINNY DISH!), will be posted on Sunday, and each day during the Detox I’ll be posting videos and fun detox info.

Enjoy your last day of prep! Questions or comments welcome now and anytime during the detox. Let’s get our veggie on!

SKINNY DISH! 7-Day Detox Starts Monday, January 9th!

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Friends! Friends who ate too many Kwanzaa cookies! I’m leading a 7-Day Detox starting this coming MONDAY, January 9th based on the one in SKINNY DISH!. Check out my dedicated SKINNY DISH! 7-Day Detox Page and read all about it. Prep and shop over the next few days and then juice with us, blend with us, and chow down on some seriously healthy food for a mere 7 days. Your tush, your belt, and your general person will fall in love with you all over again.

Mediterranean Diet Increases Lifespan

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Mango Summer Salad from SKINNY DISH!

A friend of mine always joked that healthy eating doesn’t make you live longer, it just seems longer. Well, looks like I can finally prove him wrong! A conglomerate of four studies to be published by the Sahlgrenska Academy at the University of Gothenburg has shown that a diet rich in vegetables, nuts, seeds, and grains, and low in meats and dairy foods increases lifespan and lifetime health. Read the summary here. Just in time to set those veggie-heavy New Years Resolutions. And, I guess I can continue my healthy eating preachery in 2012!

Low-Junk, High-Veggie Childhood Diet = Better Adult Health

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Child wisely chooses a plum over an albeit healthy homemade donut, while wearing a DISC-related shirt

Seems obvious, no? A child who eats lots of fruit, veggies, brown rice, quinoa, and lentils is likely to be a healthy adult, right? Yes, it’s obvious. But the coolest thing that has just come out of the DISC Study (Dietary Intervention Study in Children) is that a mere moderate increase in high-fiber foods and moderate decrease in high-fat and high-saturated fat foods during childhood and adolescence appears to have a significantly positive impact on how soon and how fast age-related health changes happen in adulthood.

So, the occasional salad bar-eating kid is likely to have better blood pressure and blood sugar control well into adulthood compared to the kid who goes for fries and chicken cosmos every day. While kids seem more resilient to fatty foods, their health destiny is being planned.

Small changes, big results. For ways to get veggies and other fibrous grub into your kids, check here.

Skinny Dish! is HERE!

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Dear Health Champions,

Today I’m proud to announce the official launch of my Trader Joe’s-inspired cookbook and nutrition guide, Cooking with Trader Joe’s Cookbook: Skinny Dish! This book will eternally set you free from lengthy meal prep and calorie-counting as you back-flip through quick, mouth-watering veggie dishes, learn “The Five Rules of Skinny,” and wow your family and friends with your new profesh chef skills… laughing all the way.

So, if you haven’t done so already, cartwheel yourself over to Amazon this week and snag a copy.  Together we can hit the bestseller lists! Here’s how else you can help:

Get it while it’s hot. Save on shipping and grab a copy for aunt Shirley, uncle Fred, and even total strangers. When to buy? This week! Oct 17-22. I’m confident that the metabolic-boosting tips, detoxing plan, and 90+ easy breezy recipes will be one of the best holiday presents you can give yourself and your posse. And, don’t feel left out if you’re not a Trader Joe’s shopper or don’t have a TJ’s nearby—the recipe ingredients can all be found at your local grocer. Extreme couponers too!

Spread the word. Share news about Skinny Dish!’s arrival on Facebook, Twitter (use #SkinnyDish and see sample tweets and status updates below), or write a review on your own site. Copy and paste this link as you share: http://tinyurl.com/SkinnyDish

DC-Area folks. Join me at Barnes & Noble in Georgetown this Friday at 7:00 PM for a recipe-tasting and book-signing extravaganza. Or, bring your copy to Capital City Cheesecakes in Takoma Park, MD on Sunday, November 6th at 1:00 PM (during the Farmers Market) for another scrumptious tasting and signing. More options? Check ‘m out here.

Thank you in advance! I hope you enjoy the full-page photos, fun side of healthy eating, and scrumptious grub as much as I do!

XOXO
Jen

Sample Tweets:

Ta da! #Skinny Dish! is finally here! Grab a copy & enjoy the road 2 simple slimdom thx 2 @DCdietitian : http://tinyurl.com/SkinnyDish

Tired of dieting & rebounding like a killer whale? Snag #Skinny Dish! by @DCdietitian & never rebound again!: http://tinyurl.com/SkinnyDish

Need simple & delish ways 2 dive into beans & veggies? Snag newly released #SkinnyDish by @DCdietitian 2day! http://tinyurl.com/SkinnyDish

Sample Status Updates:

Dietitian Jen Reilly’s “Skinny Dish” is finally out! Order your copy today and start craving veggies like a wild tiger! http://tinyurl.com/SkinnyDish

Just ordered “Cooking with Trader Joe’s Cookbook: Skinny Dish!” by nutritionist Jen Reilly. Can’t wait to try the simple, healthy masterpieces! http://tinyurl.com/SkinnyDish

Soy-Free, Dairy-Free, Egg-Free Pumpkin Pie with Gingersnap Crust

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What’s left, right? Just a bunch of pumpkin and spices? You got it, and the taste is out of this world!

Here’s last year’s pumpkin tribute post with recipes for Pumpkin-Apple Butter, Mexican Pumpkin Stew, Pumpkin Bread, and a Pumpkin Smoothie. This year, however, I’ve started early to find the BEST tasting pumpkin pie in the universe, while of course remaining healthy, easy, and adequately fit for a galaxy queen. It’s quite possible that I don’t need to test any further. Note that the cashews need to soak for at least 4 hours…

Oh My Stars Pumpkin Pie

Oh My Stars Pumpkin Pie
Makes 12 slices 

Gingersnap Crust
3 cups small gingersnap cookies (about 8 oz)
1/3 cup melted Earth Balance margarine 

Pie Filling
1 (15-ounce) can pumpkin purée 
2/3 cup sugar
2 tsp pumpkin pie spice (1 tsp cinnamon + 1/2 tsp ginger + 1/4 tsp allspice + 1/4 tsp nutmeg)
1 tsp extra cinnamon
2/3 cup raw cashews, soaked in salted water for 4 hours (or overnight)
1/2 cup canned light coconut milk

Gingersnap Crust: 

1 Preheat oven to 375° F. 
2 In a blender or food processor, blend cookies until they’re crumbs. Add margarine and process until evenly mixed.
3 Press mixture into the bottom and sides of a 9-inch round pie pan so the edges come halfway to the top.
4 Bake crust for 5 minutes, and let cool completely before adding filling and baking further. 

Pie Filling:

1 In a large bowl, combine pumpkin, sugar, and spices until well mixed.  
2 Once cashews have soaked and are a tad soft, drain the liquid and then blend them in a blender or food processor with coconut milk until soft and fluffy.
3 Fold cashew “cream” into pumpkin mixture.
4 Pour filling into cooled crust and bake for 30 minutes. Let cool in the fridge for about 1 hour to solidify the filling before serving.
5 Store leftovers (if there are any) in the fridge for up to 5 days. 

Nutrition Info Per Slice: 209 calories, 10 g fat, 3 g saturated fat, 0 mg cholesterol, 166 mg sodium, 29 g carbohydrates, 2 g fiber, 16 g sugar, 3 g protein, 110% vitamin A, 2.5% vitamin C, 2.5% calcium, 11% iron.

What the critics said:
Bitchin’ Dietitian: “Wow. That’s what I’m talking about.”
Bitchin’ Husband: “I’ll have some more.”
5-year-old: “It’s not good, it’s great.” (& then chose pie over a chocolate soy ice cream sandwich the next night)
3-year-old: “MMMMM!”
1-year-old: “Mo?” (although he ate the uncooked pie filling more aggressively than the cooked pie; the beauty of egg-free baking!)

So Chez Reilly, this will be our pumpkin pie. Other pumpkin pie compilations willing to enter the competition?

Meat and Dairy-Free Diet Reduces Risk of Chronic Diseases Considerably

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Chili Cook-Off by Bitchin' Dietitian

Couldn’t have said it better myself. In a report issued to all military police in the UK, physicians explain how simply ditching dairy foods and meat could drastically reduce the most serious chronic diseases. Dr. Caldwell Esselstyn who directs the cardiovascular prevention and reversal program at the Cleveland Clinic explains that on plant-based diets, patients lose weight, blood pressure normalizes, and type 2 diabetes improves or resolves, as do angina, erectile dysfunction, and peripheral vascular and carotid disease.

“We are potentially on the cusp of what could be a seismic revolution in health. This will never come about from another pill, another procedure, another operation, or construction of another cardiac cathedral. It will come about when we are able to show the public the lifestyle that will halt and eliminate 75% of these common, chronic killing diseases. The most essential component of this lifestyle is whole food plant-based nutrition.” Read more and all about it here.

Start with a few veggie-only days per week and you’ll soon see… whole wheat pancakes for breakfast, veggie chili for lunch, and a bean and rice fajita burrito for dinner isn’t so hard or bad… in fact, it’s pretty divine.

Spice Up Your Broccoli and REALLY Kick Cancer to the Curb

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Photo by: Mr. Beaver

Aside from it’s cute look and great taste, many people eat broccoli for its cancer-fighting power.  And now, a new University of Illinois study found that eating spicy foods rich in the enzyme myrosinase such as broccoli sprouts, mustard, horseradish, or wasabi with broccoli ensures better and faster absorption of broccoli’s cancer-fighting compound called sulforaphane.

Other foods that enhance broccoli’s beneficial breakdown include arugula, radishes, cabbage, watercress, and Brussels sprouts. The scientists recommend 3 to 5 servings of spiced up broccoli per week to get the maximum cancer-kicking benefit. But it can’t hurt to have it 3 to 5 times a day either!