Receta What Everybody Ought to Know About Drinking Apple Juice para perder peso

Apple juice is a surprisingly healthy beverage when it’s used well. Unfortunately, many people drink the juice because it tastes good and that can cause problems.


For people with diabetes or other sugar issues, especially pregnant women, apple juice contains many sugars that are not part of the healthy diet. Instead, you should have regular apples and stick with water.

Apple Juice Benefits

Apple juice is good for just about all your health needs, as long as you use it correctly.

First, you want to go with organic apple juice *. Conventional apple production, especially large commercial operations, heavily use pesticides and chemicals. Smaller operations often won’t use these chemicals, but they also don’t make much juice for sale.

The benefits of organic are that you support a healthier environment and that means better-tasting juices.

In 2007, the European Respiratory Journal reported a study that showed children who drank 200ml (about 7oz) of apple juice per day were less likely to have breathing problems.

Apples also contain a large amount of potassium and a healthy amount of magnesium. Both of these are good for the heart and can promote more energy. These nutrients can also help reduce neurodegenerative disorders, such as Alzheimer’s disease according to the Journal of Food Sciences March 2008 Issue.

Although apples can help stimulate beta cells in your pancreas to secrete insulin, the high amounts of sugars in the apple juice negates this benefit. So, we encourage you to moderate the juice and seek out apples if you want this benefit.

Apples are also ranked second highest in antioxidant activity. However, most antioxidants are destroyed during the pasteurizationprocess. So, if you want this benefit, find or make raw apple juice or just eat an apple.


Apple cider vinegar is breaking news for just about all conditions. Many studies are being done on this liquid and it is showing up to be a very popular home remedy. In fact, most home journals from the early 1900s include apple cider vinegar or apple vinegar as a home and medicinal staple.

As a daily regimen, just 1 tablespoon of apple cider vinegar is said to relieve many disease problems. It helps acidify the urine, balance the digestive system, and increase immune support.


Because of all the sugars in the apple juice, it can give you a boost of energy. It’s a very healthy and safe drink to give to diabetics during a sugar drop because of the easily absorbed sugars. But for the same reason, it should not be given to children. The sugars are easily absorbed and cause a sudden and large spike in energy.

But, don’t worry, apple juice doesn’t contain caffeine. The boost is totally natural.

This also means you should not have it before bed. The amount of sugars in the apple juice could keep you awake.

Apple Juice & Arsenic

Because of Dr Oz, many people avoided apple juice because of the arsenic.

Yes, apples and apple juice do contain arsenic. The seeds contain minute traces in order to stop animals from eating the core and bird from eating the seeds. This allows the seeds to be spread around and produce new trees.


The amount of arsenic is very small.

One of my friends is highly allergic to arsenic. Enough so that I was able to witness her eat one small apple and see her lips swell. She did not eat the seeds and it was not a serious reaction. It just demonstrates it is possible for the reaction to existing.

If you are allergic or highly sensitive to apples or arsenic, you will want to avoid apple juice. It’s just safer. Otherwise, don’t worry. There isn’t enough arsenic for you to become sick.

So, if you drink enough apple juice and eat enough apples, apple juice can make you sick in other ways. It’s a great laxative and can wreak havoc on your sugars. Keep apple juice as a treat, not as a staple.

Types of Apple Juice

There are many different types of apple juice out there. Like we said before, stick to the organic varieties. The commercial stuff just isn’t up to snuff when it comes to being healthy.

Apple Juice Concentrate

Most apple juice comes in ready to go containers, but it may not be the original juice. It’s common practice to concentrate the juice and then rehydrate it. It’s the same process used at home when you buy the concentrates *.

Most people avoid concentrates of juices because they have a very thin and watery taste. If you follow the directions and take care with how you incorporate the water, you can have as fine of apple juice as what you get in the boxes.

And, sometime you can find the organic apple juice only in the concentrates. So, good hunting!

Apple Juice Cocktail

This form of juice often is not pure juice. It’s adulterated with other juices, extra sugars, and other ingredients.

While mixing with other juices is often delicious, if you are looking for the pure benefits of apple juice, this isn’t for you.

Also, most cocktails add in extra sugars. This is something you really don’t want. There are plenty of sugars in the apple juice as it is. Adding more sugars can trick your body and taste buds into craving more and more sugar throughout the day.

Apple Cider


This is the juice before it is clarified. Cider * is highly sought after, especially in its unpasteurized form. Many people prefer cider because it has a very sharp, distinct taste. It is similar to apple juice, just with more tang.

Pasteurized apple cider can be found in most stores in the fall. But, only in areas where there are abundant apple groves will you find unpasteurized cider. The unpasteurized cider contains bacteria that could cause digestive problems, but it also contains various healthy probiotics.

Hard apple cider is just apple cider that has been left to naturally ferment and produce alcohol. Regular apple juice will not naturally ferment.

Mulled Apple Juice

The mulling process is one where heat is applied and spices added to the juice. You can also mull cider and wine.

This is also another fall favorite and has many different varieties. The most common mulling spices are cinnamon and allspice. Clove and peppermint are also used.

Mulled juice is a nice treat. It’s a pleasant dessert and brings back the feeling of contentment and happiness.

Fresh Raw Apple Juice

Processing fresh organic apples in a juicer will produce a fresh raw apple juice.  It is best to consume the juice, right after it was prepared to enjoy more nutrients and avoid oxidization. 

Carrot Apple Juice


This is a very healthy combo. The carrots provide much vitamin A and it is combined with the vitamin C from the apples. Usually, it is a thicker juice.

It is also very sweet. Carrot and apples have a large number of sugars and can be too much for some people.

Cranberry Apple Juice


Another popular combination. This one is a very good one for helping to clear out the kidneys and bladder.

Just be careful. Most of the commercial juice combos are cocktails, with added sugars, and not pure juices.

How to Make Apple Juice at Home

Fresh is best, and you don’t get much fresher than your own juicer.

It’s actually easy to make fresh, organic apple juice at home. The biggest issue is where to keep all the apples in order to make the juice fresh.

It takes about 3 to 6 apples to produce 8oz of juice. If you drink one 8oz glass per day, you’ll need about 1 bushel of apples per week. Prices vary depending on the time of year, location, and type of apple. Just know that a bushel of apples will take up about the same space as normal chair in height, width, and length.

In a juicer, it’s really easy to get the juice. Just slice the apples, remove the seeds, and put in your juicer.

If you or your juicer filters the pulp then you have juice. This is the clear, amber colored liquid most people know. It does have reduced vitamin and mineral content.

If you keep the pulp in the juice, then technically, this is considered cider, not juice. Cider is the pure, unaltered pressed juice from an apple. It contains fibers, lots of nutrients, and the natural bacterial colonies from the skin. It’s why apple cider ferments in 1-2 days producing apple cider vinegar. Cider is definitely healthier than juice.

Filtering the cider at home to make juice does not remove the bacteria. So, you’ll want to boil the juice for at least 10 minutes to kill the bacteria. But, you don’t need to do that if you make the juice fresh every day. Those bacteria are probiotics that are actually good for our gut.

How to Make Apple Juice at Home Without a Juicer

Here’s a really simple recipe for you to make apple juice at home the traditional way.


Ingredients

  • 24 apples – usually Macintosh work well
  • 8 cups water

Directions:

  • Skin and core the apples and cut into cubes.
  • Add to large stock pot with the water. If you need more to cover the apples, add enough to just barely cover them.
  • Bring apples to a rolling boil and then cook on a medium heat until very soft and breaks apart easily.
  • Allow to cool completely.
  • Strain juice and apples through a cheesecloth. Allow to drip at least 2 hours.
  • Strain juice and apples through a cheesecloth. Allow to drip at least 2 hours.

There are also many juicers on the market that will make good juice. Here are the most popular juicers:

Types of Apples

There are over 1,200 different types of apples across the world. Unfortunately, a standardization of the market has made over 5,000 unique varieties extinct.

And still worse, most people only have access to less than 10 of these varieties! How awful!

And to make matters worse, a GMO apple was just introduced that prevents the flesh from browning. In order to do this, they also greatly reduced the nutritional content, increased the sugars, and destroyed many of the healthy enzymes.

Apples need a cold winter to grow and are available freshest in the fall. Many of the varieties ripen between August and November.

The best juicing apples come from sweeter apples, like the Macintosh. This is the typical apple to make fresh apple cider.

We recommend you taste apples until you find one that you like. Tastes vary so much from person to person, we want to make sure you get the best flavors.

Type of apples desired varies with location. Where I live in the northeast, Macintosh is preferred, but I have a friend from the south that thinks they are disgustingly sweet. Friends from the west prefer tart apples. So, we really can’t say which tastes the best.

Also, try combining varieties of apples. A few Macintosh apples mixed with a few Granny Smith Apples produces a sweet and sour effect. This is one of the best combination for pies, according to the bakers in my area.

Once you know your preferred combination, we suggest seeking out local apple trees with unusual apples. Many of them are smaller, tarter apples of a mixed variety. They are often found on old farms or in backyards. These apples can add a delicious spike to your juice.

And do eat the skins. While they can be tough, nearly 90% of all the healthy vitamins and nutrients are in the skin. This is why you want to go organic, organic apples don’t have pesticides on the skin.

On the Color of Skin

Many people like the perfect shine on a Red Delicious apple. Unfortunately, this is the rare case where color does not equal nutrition.

All apples are nutritious. Their nutrition is dependent on growth time, pesticide use, and storage time. Within a particular variety, the redder the skin, the more nutrition. A dark red Fuji apple is much more nutritious than a pale red one. But, a pale red Fuji is still more nutritious than a dark red Delicious apple.


This is why you should only patronize local orchards. That way, you know the apples were left to ripen on the trees and you can ask the orchard workers when the trees were sprayed. In my area, there is a local orchard that chooses not to spray at all and has found their crop increasing in size every year. While not organic, they practice the principles.

If you don’t live within easy distance of an orchard, go organic and as local as possible. If you get an apple that has to travel across the country or across national borders, it’s already old by the time you get it. A 100-mile travel distance equals 1 week of travel time. A Washington state apple traveling to Georgia travels over 4,000 miles, has been traveling over 1 month and was probably picked before it turned red, so it didn’t rot on the truck. Then, they used gases and other chemicals to color the apple just so you buy something pretty.

And while we talk about color, apples are far from perfect. They have bumps, divots, and often are lopsided. Older trees and smaller orchards allow trees to grow more naturally and this produces apples that are not picture perfect. Large commercial operations artificially straighten branches, use lots of chemicals, and pick the apples mechanically. They throw away many apples because they are not perfect. Inside, the local, imperfect apples taste better.

Apple Juice Cleanse

Including apple juice in a cleanse can be part of a good mix. It can provide sugars and good taste. However, you have to be careful not to overload yourself on the sugars.

As for just drinking apple juice to cleanse, we do not feel it is a good idea. First, there are too many sugars to be healthy. Also, there is not enough nutrition to sustain a person.

Finally, since apple juice is a good laxative, you could lose too much water and dehydrate yourself.

Just as a note, children who are sick should not have apple juice, especially if they have stopped eating. They dehydrate much faster and react more intensely to the juice. A few sips are OK to help get their sugars back up, but shouldn’t be their regular drink.

Apple Juice & Young Children

A 2013 study from the British Medical Journal and republished by the Harvard School of Public Health showed children may love apple juice (it is the #1 preferred fruit) however is can raise your child’s risk of diabetes nearly 21%. However, eating the whole fruit actually reduces the risk 23%. That’s a 44% total difference just from eating whole foods.

In addition, reports from child psychologists show that children who are frequently exposed to sugary juices and foods develop a preference for these foods and shun whole fruits and vegetables. These children are also the highest risk for obesity and heart disease later in life.


We don’t recommend your child drinks apple juice, but we greatly support eating whole apples.

Apple Juice & Your Health

Does Apple Juice Help You Lose Weight?


The juice can help you to lose weight if you use it to replace a higher sugar drink, such as soda. However, there is nothing in the apple juice that will encourage you to lose weight without applying exercise and a healthy diet.

Can Apple Juice Help You Sleep?


Some people do experience a better night sleep with a little bit of apple juice before bed. However, most people will find the sugars in the juice will provide energy and this will keep you up longer.

Used earlier in the day, and with the proper diet, you can achieve a better night sleep than if you had soda.

Does Apple Juice Give You Good or Vivid Dreams?


There is no evidence that apple juice will provide any type of dream. It can be extrapolated that the sugars in the apple juice can cause vivid dreams because of the excess energy in your system that has nowhere else to go. However, the apple juice does not cause any dream that is not already in your mind beforehand.

Does Apple Juice Help with Nausea?


Yes and no. Directly, apple juice will not reduce your stomach’s irritation. Apples as a whole food are able to settle the stomach through the large amounts of fibers and acidic flesh. Commercial juices are devoid of fiber and the pH is adjusted to be less acidic.

If you are experiencing vomiting and diarrhea, apple juice can provide a good source of sugars and nutrients that will help your system return to normal. It can also help hydrate you if you thin the juice with at least the same amount of water. If you drink too much juice while experiencing these two symptoms, you risk dehydration from too much sugar and the laxative effect of the juice.

The vinegars of apple juice and apple cider are strong anti-nausea agents. Doctors recommend taking 1 tsp of vinegar in a large glass of water to help settle your stomach. Of course, they also warn if your body truly needs to purge stomach contents, the vinegar will make that happen all the sooner.

Does Apple Juice Help Bowel Movements? Can Apple Juice Help with Constipation? Can Apple Juice Give You Diarrhea?


This is a big yes. Apple juice is a laxative. It will help you go. But, it’s not a drug, so don’t expect it to make you go right now. It will also provide some of the liquid you may be missing in order to soften the BM and make evacuation easier.

If you aren’t constipated, apple juice can have a stronger and faster effect. As a laxative, it can cause you to forcefully and quickly have a bowel movement. Many people experience the gurgling sounds after drinking apple juice that signals the intestine are quickly pushing any and all foods through quickly. This can lead to diarrhea.

It takes more than one glass of juice to cause this in most people, so don’t worry too much. We recommend you take not more than 1 glass of apple juice per day. This way, you avoid the trips to the bathroom and you don’t risk diabetes with all the sugars.

Does Apple Juice Help UTI?


Directly, no, apple juice does not help UTIs. There is nothing in the juice that is beneficial or detrimental to the kidneys (except the sugars).

What apple juice can help with is the taste of cranberry juice, which is quite tart. Simply mix the two juices and sip.

Apple cider vinegar * is very good at helping many issues. According to Western Journal of Medicine, January 2002, apple cider vinegar helps lower the pH of your urine. This means the bladder and kidneys become a very hostile place for bacteria and your body can naturally flush out the infection. You actually do want your urine to be acidic and processed foods do the opposite.

Can Apple Juice Cause Acid Reflux?


Yes, apple juice can cause acid reflux. This is because your stomach can’t handle all the sugary liquids. But, it won’t do it alone. You would already need to be predisposed to having acid reflux and be experiencing symptoms.

Apple juice will not cure acid reflux. But, apple cider vinegar is known for helping.

In many, many news stories, especially on social media, apple cider vinegar is shared for helping to reduce and eliminate acid reflux and indigestion.

It works by increasing the acid in the stomach and helping to tonify the lower esophageal sphincter, according to Dr. Barry Marshall. By keeping the acid in the stomach and making sure the acid is in the proper amount for digesting foods, you reduce your acid reflux.

One of the biggest things you do to avoid acid reflux and indigestion is to eat only until you are content, not full.

Can Apple Juice Cause Gas?


Here is another yes and no answer. Although many websites will state apples are one of the highest gas producing foods, they don’t explain it is actually the rest of the bad diet reacting to a suddenly healthy food that causes the problems. For people eating a healthy diet, apples do not cause gas.

There is nothing specifically in apple juice that will cause gas. Even the sorbitol, a natural type of sugar alcohol, does not cause gas.

It is the many types of bacteria in the gut of someone with a poor diet that will react to apple juice and produce gas. Fortunately, with a healthier diet, the bad bacteria count goes down to the point where they do not cause enough gas to be noticeable.

The best way to know if you will have gas with apple juice is to try it. And if you do have gas, try changing your diet to one that is healthy and filled with lots of fruits and vegetables. Then, you’ll find many issues disappearing.

Can Your Pet Drink Apple Juice?


It is not recommended for any pets to drink apple juice or any juice at all.

Cats, in particular, have poor abilities to digest sugars. If your cat will drink apple juice at all, they gain no benefit and may become sick. Fortunately, cats can sense when a liquid has too much sugar and they avoid it.

Dogs, on the other hand, love sweet foods. They will drink apple juice, but vets do not recommend this. The laxative effect of apple juice works very well on dogs and could create messes and possibly dehydrate your dog in the smallest amounts.

Birds are not recommended to have juice but are able to tolerate some. Tropical birds, like parakeets and parrots, normally feast on fruits. The juice can be tolerated, but since it provides little nutrition besides sugars, it is not a good liquid for birds all the time.

That being said, all of the same reasons for not feeding your pet juice goes for you, too. Juice is a treat, not a drink for all day.

Can You Drink Apple Juice While Pregnant?


Yes, you can drink apple juice while pregnant, so long as your doctor is OK with it. There are a few conditions where the juice can cause problems, but your doctor will cover that.

Apple juice is good for pregnancy. It contains nutrients, healthy sugars and there is lots of vitamin C in apple juice.

You want to use caution with babies. Apple juice can contain too many sugars that could harm your baby. It can also trigger bouts of diarrhea in babies much faster. Follow your pediatrician’s recommendation for when you can give your baby apple juice *.

Apple Cider, a Variation on a Theme

There is a huge difference between Apple Cider vs Apple Juice. Most of it comes from the fact apple juice is strained and filtered, where cider is pure juice and apple bits. There is also a slight taste difference.

You can’t make apple cider from apple juice. But you can make apple juice from apple cider. There are more health benefits from apple cider, although unpasteurized cider is not shelf stable and can be hard to find.

You also can’t make apple cider vinegar from apple juice, but you can make apple vinegar from apple juice. What’s the difference? Very little.

As with apple cider, the vinegar is slightly healthier. But, even I don’t worry about that. Fresh, homemade apple vinegar is easy to make and tastes fabulous.

Ingredients:

24 apple skins and cores (minus seeds) – from previous recipe

Water to cover

Apple vinegar mother (the bacteria and yeast mat)

Directions:

Place all the cores and skins into a large jar with at least 2” of room at the top.

Cover with enough water so that everything is under the water.

Place mother on top of cores.

Cover with a fermentation top or thick paper towel.

Allow to ferment 1-2 weeks . When mixture smells like vinegar, it is done. If the mixture smells rotten or develops mold, discard.

Do not use vinegar for recipes that require a specific percent of acetic acid, such as pickles.

If you liked our article, please share it and use the comment section below for any questions. Thank You!

6 Reasons to Shop Your Local Farmers Market

Farmers market

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Farmers markets have exciting food options, colorful produce, free samples, budget-friendly prices and of course, an amazing atmosphere. I love to go to them and see and observe all the people there — farmers markets are a community-spirited event, enabling little businesses and farmers the ability to deliver quality sustainable produce directly.

To be honest, I avoid shopping in large supermarkets as much as I can and try to buy quality produce from independent sellers. This isn’t always possible for everyone, but if you have a local farmers market and you’ve been thinking about visiting it, then I recommend you try it out!

Here are the top 6 reasons to shop at your local farmers market: 

1. It’s Cheaper

Since you’re buying your produce directly, you can often grab a bargain, buying your produce for less. You can get deals on larger purchases. Here’s another tip: Shop towards the end of the market day — as the stall owners are closing down they often start selling food at a bargain price rather than wasting their food.

When you cut out the middle man and buy directly you can certainly save your pennies and as the stall owners become familiar with you and see that you are a returning customer I often find they are happy to throw in some extras or give you a discount.

2. It’s More Personable

I always find that farmers market stall owners are often very proud of their produce and food (and so they should be!) and love to share recipes, ideas and educate you on their produce. You certainly won’t get that in a supermarket; I feel lucky if clerks can point me in the right direction when I’m on the hunt for something particular.

3. You’re Supporting Farmers and Small Businesses

The thought of all of our food and produce being sold only in large supermarkets gives me a cold chill. Prices get driven down and little given to the farmer while premium prices are charged to the consumer all in the name of profit. Small businesses need our support — cutting out the middle man can make it cheaper and better for the smaller businesses and for the consumer.

4. Produce Is Fresher

Often the produce has just been made, prepared or picked when you buy it directly. The large supermarket chains source produce from all over the country and world for the cheapest prices to gain the best profits. This often means by the time you are buying it, it was picked a while ago. The longer the produce has been picked and stored, the lower the nutrient content can be.

Juicing old produce often doesn’t give you the greatest amount of juice either and the juice may not be as vibrant and as tasty, so going directly to the famers market not only gives you great nutrient dense produce but can also give you more juice in your juice.

5. It’s Healthier

When you buy very fresh produce, it is more likely to have a higher nutrient content. Plus, you’re likely to be buying organic produce that will be free of herbicides and pesticides. Some growers can’t afford to purchase an organic certification so you might find that they don’t use sprays but since the produce isn’t officially organic, it can be offered at a lower price.

Here’s another health bonus: By shopping at the farmers market, you avoid being in an environment that sells processed foods, decreasing the likelihood that you’ll bring home food that won’t do you any good. Often people go into a supermarket to grab a few things and may be tempted to buy other foods due to unconscious advertising that can influence your choices.

At the farmers market all the food is fresh and almost always 100 percent whole food. It’s also likely to not contain any additives and other unhealthy additions that large food manufacturers often add to extend the shelf life.

6. Local Is More Sustainable and Better for the Environment

The food is locally sourced which means there is less resources used for the storing and shipping of the produce to get to you. This is certainly a good choice for our environment.

An Anti-Inflammatory Matcha Tea Face Mask

By: Abigail Hueber

Here in New England the seasons are changing yet again and autumn is slowly trickling in bringing cooler weather. Warm weather worshipers may be mourning the start of the cooler seasons, but I celebrate it largely due to the return of one thing: Tea.

Tea is a nutrient-dense beverage that benefits our body and our skin. A newer member to the pop-culture tea isle is matcha tea, a high antioxidant powdered tea that can help restore your skin’s youthful glow after summer’s endless sunshine.

A Look at Matcha Tea’s History and Health Benefits

Matcha green tea originates from Japan and is made from pulverizing whole green tea leaves into a fine powder that is bright green in color. The traditional preparation of matcha is to whisk it with hot water into a frothy tea. Today it’s used as an ingredient in lattes, smoothies, baking and even skincare.

Matcha is a rich source of trace minerals, vitamins and phytonutrients, including polyphenol EGCG (epigallocatechin gallate).These nutrients work as potent antioxidants in the body reducing inflammation. They’ve been shown to offer protection against certain types of cancer, reduce cardiovascular disease risk and help lower LDL cholesterol and blood pressure. The potent polyphenol EGCG is particularly notable for its high antioxidant capacities, which has the potential to reduce inflammation and decrease damage from free radicals that are associated with accelerated aging of the skin. So regardless if you sip your matcha tea or apply it liberally to your face, your body and skin will thank you!

An Anti-Inflammatory Matcha Tea Face Mask

Ingredients:

  • 1 tsp Matcha tea
  • 1 tbsp honey

Directions:

  1. Mix matcha tea powder and honey until thoroughly combined.
  2. Apply liberally to a clean face.
  3. Let rest for 5-10 minutes.
  4. Rinse with warm water or use a warm washcloth to gently remove face mask.
  5. Follow with a rich moisturizer of choice.
  6. Enjoy soft, clean and youthful skin!
Abigail Hueber

Abigail is passionate about helping individuals attain optimal health and well-being through whole-food plant-based diets. She is a Registered Dietitian, having completed her graduate studies at Simmons College and received her BA in Health and Exercise Sciences from Gettysburg College. Abby is the dietitian and wellness director for Newton Country Day School, an all-girls school in Newton, MA where she works to empower girls to develop a healthy relationship with food and their own body. Abby also works with private clients in Boston, MA. Abby is a certified yoga teacher and incorporates the practice of yoga into her school-based wellness curriculum as well as her work with individual clients. When Abby isn’t working with clients or students, she can be found practicing yoga, cooking creative healthy recipes, skiing and spending time with friends and family. Abigail is also one of the nutritionists who runs our Guided Reboot programs.

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Receta How To Winter In The Caribbean Without Having To Be Wealthy (Or Retired) para perder peso

Tracy - Puerto Morelos, Mexico

Exploring the streets of Puerto Morelos, Yucatan, Mexico.

Winter in the CaribbeanThe summer warmth is fading fast, the days are getting shorter and the crisp, fall air signals what’s to come. Yes, it’s that time of the year again to think about shoveling snow, scraping ice, and trying not to skid down the sidewalk (on your bottom), while losing all feeling in your fingers, nose and toes from the icy, bitter cold north winds.

But it doesn’t have to be like that. You could skip winter and head south. Instead of shivering and shoveling, you could be raise a margarita while relaxing on white sand beaches in the Caribbean.

Maybe you have a dream of spending weeks or months at a time living in exotic places like Thailand, or trekking through Europe. Does this sound like something you could only do if you were ultra-rich, won the lottery, or in about 30 years IF you can afford to retire from your job?

Well, you don’t need to wait for retirement age to winter in the tropics or travel the world. You don’t need to be a millionaire, either.

My husband and I spent six months (from November through April) in 2010/2011 living in Mexico’s Yucatan Peninsula where the average winter-time temperature plummets to the mid to upper 80’s and the sun shines bright every day. (I can’t believe this was six years ago!!!)

When we planned this trip, we had absolutely no savings, and I had been laid off from my job six months prior – so money was tight.

All of this didn’t matter because we planned a strategic relocation rather than an extended vacation.

Palm tree with boats.

Palm tree with boats in Puerto Morelos, Mexico.

The Cost of World Travel: Vacation vs. Relocation

World travel, or the thought of living abroad, sounds expensive. When it comes to cost, a two week vacation is very expensive. Many people spend hundreds or thousands of dollars to stay briefly at a resort, eat out for almost every meal, buy souvenirs, and treat themselves to luxuries they don’t allow themselves back home. Total this up, and a one or two week trip has a hefty price tag.

While it costs an arm and a leg to visit a foreign country, or to take a cruise, or spend a week or two at a luxury resort, it can often be cheaper to live there instead.

Here’s a prime example: My husband and I spent just four nights in an all-inclusive resort in Playa del Carmen, Mexico for our honeymoon in 2007 and the total budget for our trip minus airfare was about $1000. Pretty decent, but that’s a cost of $250 per night! And we could only afford to stay 4 nights.

In November 2010, we spent an entire month of comfortable living 1.5 miles (or a $1.60 USD cab ride) from a postcard-perfect beach in Puerto Morelos (about 25 minutes north of Playa del Carmen) for the same $1000 – that’s $1000 for a full month of living expenses!.

This included our rent for a beautiful cabana surrounded by jungle gardens, food (including eating out more often than we did back home), cab rides, and luxury bus rides into Playa del Carmen or Cancun twice per week, and everything else we needed to maintain our lifestyle that we were accustomed to back home.

Of course we didn’t have all the luxuries of an all-inclusive resort (although they were all available to us at a higher budget), we did have an entire month to enjoy the beach and the sunshine instead of only 5 days – and for the same price we paid for our little binge trip three years before.

When you think in terms of temporary relocation rather than vacation (resorts, hotels, restaurant meals), the price tag of your trip plummets.

Blogging from Mexico

Despite living about a kilometer from a postcard-perfect Caribbean beach, I still had to blog to pay the bills.

The Cost of Lodging Abroad

In November 2010, we stayed in a comfortable, cabana in Puerto Morelos, Mexico for a monthly rent of only $345 USD and that included all of our utilities. This wasn’t an odd deal or a rare find either, and no, it wasn’t a hut in the jungle with no electricity or toilet.

How did we find such a nice place for so cheap? Craigslist! Go ahead and see for yourself. Look at apartment and temporary/sublets in a country you want to visit. Some countries are very inexpensive such as Mexico (Yucatan), Costa Rica, Panama, Nicaragua, Thailand or even some countries in eastern Europe. You’ll be amazed at what you find. If the price is in a foreign currency, use an online currency converter to help decipher the price in US dollars, Euros, or whatever your currency is.

Using Craigslist, I’ve found houses for rent in Costa Rica for have the cost of one-bedroom apartments in the United States. If you aren’t afraid to rough it a bit, you can find places to live right on the beach or nestled into the jungle for dirt cheap. If you’ve got a higher budget, you can seriously upgrade your standard of living while paying the same amount that you are currently paying for rent.

Our one bedroom apartment in Chicago from 2008-2010 cost almost $900/mo plus utilities. When planning my trip, I found quite a few 3-bedroom beach houses in Central and South American countries for that price, with utilities and maid service included!

After our stay in Puerto Morelos, we rented a beautiful, air-conditioned, 2-bedroom apartment in an upscale neighborhood in Merida. We were in a gated property and had three balconies overlooking gardens and fruit trees. We were walking distance to absolutely everything – including the beautiful Paseo de Montejo boulevard with tons of things to do. The cost of our apartment was $500 USD per month! This apartment was no dump either. It was fully furnished, very clean, and modern.

Merida house.

Our rental in Merida (pardon the big-ol’ gate).

View from balcony.

The view from the upstairs balcony was often breathtaking! I’d sit out there and enjoy blooming flowers and wild parrots – in February!

Cost of Living Abroad

Besides finding nice apartments and houses to rent month-by-month in beautiful, tropical locations that cost less than what you are currently paying, the cost of living in many countries is much less than in the US, Canada, or Europe.

During our six-month stay in the Yucatan peninsula of Mexico, Davy and I ate all of the ripe, delicious tropical fruit we wanted for a fraction of the cost we’d pay in the states. We’d buy a bag of 21 ripe, delicious, locally-grown tangerines for 5 pesos (40 cents). We’d take a daily trip to the corner fruit market to fill a large grocery bag with the freshest pineapples, papayas, fresh-squeezed fruit juice, bunches of bananas, and other delicious, exotic fruits and never had to pay more than 100 pesos (about $8).

We ate at restaurants in Puerto Morelos for as little as $4 USD – for both of us including appetizer and drinks! Don’t be afraid to eat at local restaurants. There’s always a risk of food poisoning, whether you are eating dinner in a foreign country or at a fast food joint back home. Our first restaurant experience in Puerto Morelos was at a family-run place with a dirt floor, no electricity, geckos scurrying around us, and an 8-year-old waiter. It was lovely!

We didn’t need a car either as everything we needed was within a very short walking distance from where we were staying. When we didn’t feel like walking, we took a cab for about 20 pesos ($1.60 USD) to the beach or anywhere in town. (In Merida, you can get across town for 60-80 pesos ($5.00-6.50 USD). In Chicago, $6.50 takes you 4 blocks!

We took luxury, air-conditioned Mercedes buses (that also showed movies) to either Cancun or Playa del Carmen for only 20 pesos per ride. If we didn’t want to wait 10-20 minutes for the next bus, we’d spend the same amount or less for any of the many express shuttles or Colectivos that run up and down the highway all day long.

Everything from household goods to medical and dental care can be much, much cheaper in other countries while offering the same quality and level of care and service as you’d expect in the States (often, it’s better, more attentive medical care than you’d get in the States). A trip to a dermatologist in an upscale plaza cost just 500 pesos (just over $50 USD) out of pocket, without insurance.

On average, our monthly cost of living in Mexico during the winter of 2010/2011 was just under $1300 USD per month – for both of us!

Christmas abroad.

Living in a foreign country is a rewarding experience, but it can also be lonely – especially during the holidays if you can’t fly back to be with family.

The “Escape Winter/Travel The World Without Being Rich” Plan

It might feel like wintering in a tropical country or traveling abroad is a daunting task, nearly impossible to do on your budget. But it’s not. It’s a relatively simple, straightforward process that I’ll show you below.

Tracy on the beach.

Ah! The beach!

Step 1: Find an Inexpensive Country

The first step is to find a country to live in that is both inexpensive and safe. As far as cost of living, countries in Central and South America can be a real bargain (Mexico, Costa Rica, Panama, Argentina). Some countries in Europe and Asia (especially Thailand) are cheap as well.

As with anywhere in the world, prices range from ultra-luxurious vacation rentals geared toward North American and European travelers costing in the thousands per week to ultra-rustic, bare-bones shacks for a couple hundred per month.

Of course, you should do your research on any country before you decide to go there. Look into the actual cost of living in these countries (and don’t fall for the “live like a king on $400/mo” pipe dream). Find out how much it will cost to rent a nice place (and how available places are for rent there). Also take a look at safety and general political stability in any country you go to.

Try not to read too much into scary news headlines or paranoid, bitter traveler reports of those who were victims of petty crimes. I had lived in Chicago for three years prior to my Mexico trip and the news headlines there were often filled with shootings, violence, and other crime. It’s all a matter of where you live and making sure you don’t live among the crime-infested areas of a city or country.

Use common sense and stay alert, and chances are nothing bad will happen to you. Staggering through unfamiliar streets at night from the bar to your rental will dramatically increase your risk of being targeted. Just act like you belong and know where you are going, and you’ll be fine.

Also, be sure you read up on immigration and tourist visa requirements. Some countries will allow you to stay up to 6 months while others allow much shorter stays. Some countries require certain immunizations.

Chichen Itza

The pyramid at the famous Mayan ruins of Chichen Itza.

Step 2: Find Lodging

This is much easier than it sounds. There are quite a few websites that have listings for short-term rentals in foreign countries, but I used Craigslist exclusively to find the places we stayed while in the Yucatan. You have to be very careful, though, dealing with people online, especially on Craigslist because scammers use the service to target naive travelers.

I could write a whole blog post on avoiding scams. Just use your common sense, and if a deal seems too good/cheap to be true, or they seem over-eager to find a place for you, run the other way.

The best method for finding a place to live is to book a few days to a week in a hostel or hotel, then use the time there to find a more permanent place. I am extremely leery about securing a place to live for more than a week or two site-unseen.

Although, prior to landing in Mexico, we booked an entire month at our place in Puerto Morelos, and then booked a place (with only seeing photos) for six weeks in Merida before finding our beautiful apartment I described above. Use your judgement and realize that you might have to be a little flexible and/or tolerant. Everything worked out well for us, though.

Three great resources for finding lodging is: Craigslist.com, Sublet.com, Hostels.com. Look into Airbnb, too.

Step 3: Find Airfare

Cheap airfare is increasingly becoming a challenge to find. What I usually do is search for “Flexible Dates” on Travelocity. You can dig up some amazing deals on airfare if you’re not locked into flying on a certain date.

Google terms like “travel hacking” for tips on saving money with airfares, and getting travel discounts.

Booking well in advance, or arriving at your destination during the “off season” can save money, too. We arrived in the Yucatan at the tail end of the rainy season, and before the busy tourism period, so our airfare was less than it would have been had we flown in January.

Unfortunately, fees are getting higher and more prevalent with airlines. Even a super cheap ticket might not be so cheap once you pay the checked bag fees and other taxes and fees. Be sure you know what other fees you’ll be charged before you purchase your ticket.

Playa del Carmen

My hubby and I enjoying drinks in a “boat” seat at a cafe in Playa del Carmen.

Step 4: Keeping Expenses Low

Stay out of expat communities and tourist areas. While you might be tempted to surround yourself by the familiar, the prices in these neighborhoods and communities will be geared toward tourists with higher budgets.

In Puerto Morelos, we didn’t stay right on the beach or in the “tourist zone”. Instead, we opted for a more authentic (and ultimately more rewarding) experience in the actual village where the locals live. There were still other expats living among us but we all enjoyed local, Mexican prices (much cheaper than the “tourist prices”) on food, necessities, and restaurants.

Besides, you’ll get a more authentic experience living among the locals. Even though our winter-long trip to Mexico was our second time in the country, it felt like it was our first time since we had only experienced the “artificial tourist version” of Mexico previously.

Figure out what is most important for you in order to feel that you are living comfortably while still keeping your expenses low. You don’t need to live in a dilapidated shack in the jungle, but also realize that trying to replicate a luxury North American lifestyle abroad won’t always save you enough to make it worthwhile. Besides, what’s the point of moving to a beautiful Caribbean beach if you are going to spend your time watching TV on a giant plasma screen or zoned out in front of your gaming console or iPhone?

Fruit stand in Merida.

This was my favorite place to get fresh fruits and green juices in Merida. I also discovered the mamey sapote and fell in love with this fruit!

Step 5: Establish Realistic Expectations and Be Adaptable

Some of the things you read online make it sound as if the second you step off the plane, you’ll be living like a king for pennies. Or that life in a tropical country is nothing but white sand, turquoise water bliss 24/7. It isn’t. There’s a big difference between visiting a place and living there.

I’ll write a followup post in a few days where I discuss the pros and cons of living abroad – why you should definitely do it, and why it sometimes sucks.

Gecko

Geckos are the cute visitors, but you may also get large bugs and spiders coming inside to say “hello”. That’s just part of life in the tropics.

Step 6: Funding Your Trip

We decided to make our relocation abroad a long-term adventure (initially, it was going to be a year-long or longer trip, but turned out to be only six months). Because of this, we sold almost everything we owned which provided a lot of cash to help fund our trip. It also added a comfortable cushion in our savings account so that we could be at peace knowing that we wouldn’t have to worry about finances for a while as long as we stuck to our budget.

I wrote about how we used this strategic relocation to Mexico to build Incredible Smoothies into a viable business.

The best way to maintain a worldwide-travel lifestyle long term, however, is to find a way to make a living online with a website. Imagine if you could make the exact same amount of money you make right now (or more), but you didn’t have to go anywhere in order to bring in this income. Imagine if your paycheck came from work you did from your computer, and it didn’t matter if your computer was in Chicago or Bangkok or Paris. If you had no job to go to, you can really live anywhere.

The beauty of this plan is that you can work from an internet connection from anywhere in the world while selling products and promoting affiliate products from your website. You can then spend that money abroad in less expensive countries, living better than you could back home for the same amount.

Monkeys!

Wild monkeys!

In July 2009, my husband and I launched Incredible Smoothies. By July 2010, we were only earning a few hundred dollars per month from the website – not enough to live on, even in a third world country. But the income was growing and we were getting ready to release our first program (which later become Reset 28). By February 2011, we were earning enough from our website to live comfortably in Mexico (which we were at the time). By June 2011, we were making enough to live back in the States.

(You see, relocating abroad could help you quit your job and live off your website sooner. The six months we spent in Mexico gave us the opportunity to accelerate the growth of our business in a place that didn’t require a high cost of living. Wintering in the tropics can often be a sound financial strategy.)

(Have you seen my Blogging 101 page? It contains lots of free information about how to create a blog, build a massive following, and make a living helping others.)

Before we purchased our house, we were in a position where we could actually save money by relocating over the winter, or living outside of the country – if we wanted to. Even now that we are homeowners, we could still relocate while subletting or renting our home, or simply pay the mortgage while enjoying new cultural experiences. Just because you own a home doesn’t mean you can’t do extended travel!

Your cost of living can be flexible – especially if you are renting, and that’s a great asset when you are making a living without a job that requires your physical presence Mondays through Fridays.

Beach

Barefoot in January: White sand and no snow!

Step 7: Pulling The Trigger On Your Travel Lifestyle Dreams

Ultimately, you need to decide that you want to travel the world and escape winter. You need to also give yourself permission to do it. Then you need to orient your entire lifestyle around achieving that goal.

For us, that meant selling most of our belongings, reducing our expenses, embracing minimalism and making it a priority to create a location-independent income that would allow us to maintain our travel lifestyle.

Would I do it all over again now? Probably not, but that’s me. I would definitely use these same strategies to take a month-long trip or even slightly longer, however.

When you plan your first trip, consider making it a short term relocation. Try a three to six month relocation and see how it goes. Our initial idea was to relocate to Central/South America for up to 5 years, but after six months, the cultural and social isolation caught up with us.

Each person is different in their needs. Some people truly thrive and become entrenched into a foreign culture quickly, while others need regular doses of “home life” between trips.

So instead of committing to a year or longer on your very first relocation experience, plan it for a few months first. You can always extend your trip or take another one.

¡Buen viaje!

tracy-tulum-ruins


P.S. Get FREE access to the Reset 28 Extended meal plan when you join my Reset 28 program for boosting energy and losing weight. (Limited Time Offer!)

About Tracy:

A Sleep-Boosting Iced Cherry-Chamomile Tea

sleep tea recipe

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Sleep disturbances are a very common problem that can leave you feeling exhausted and unmotivated. Difficulty sleeping can also negatively impact your weight and health in a big way. Enhancing your quality of sleep is paramount to a healthy mood, good energy levels and a healthy weight. If you’re looking to improve your sleep quality, try this relaxing herbed ice tea — here’s why it’s so effective:

Tart Cherries contain melatonin which enhances sleep onset, depth and length of sleep.

Chamomile is a relaxing and sedative tea that can be enjoyed nightly to help relaxation and it also has benefits for pain and digestive upsets.

Honey in your tea can give you a slight elevation of blood sugar that allows tryptophan to enter the brain effectively to enhance sleep.

Pineapple has shown in research to enhance and raise serum levels of melatonin levels in males. Oranges also showed promise along with bananas of course.

Find out more foods that help to enhance sleep.

Ingredients:

  • 1 cup of boiling water
  • 2 chamomile tea bags
  • 1 tsp of honey
  • 1/2 cup of tart cherry juice (I used Lakewood organic)
  • 1/2 cup of pineapple juice
  • Handful of ice

Directions:

  1. Steep the chamomile for 20 minutes until cooled. (You can put it in the fridge after the first 20 minutes to help cool it.) Remove the teabags.
  2. Blend all the tea ingredients in a blender.
  3. Enjoy with extra ice — I also added some frozen pineapple cubes.

Substitutions:

honey – manuka honey

Prep time:

10 minutes

Cook time: 20 minutes

Total time:
30 minutes

Servings:
2

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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7 Powerful Brain Foods

pumpkin seed

By: Isabel Smith, MS, RD, CDN

Brain healthy foods are all the rage and for just cause — foods that are great for your brain are great for your entire body, too. With cases of Alzheimer’s and dementia (as well as other brain health issues) on the rise, keeping your brain healthy has never been so important. Exercise, stress management and sleep are crucial for brain health, but so is what you eat. Here are my top seven foods for brain health — keep this list in mind on your next trip to the grocery!

1. Chocolate (cocoa)

This food is number one on my list for so many reasons. Cocoa is absolutely my favorite food out there and it contains flavonols, which are brain-healthy nutrients that can help to lower blood pressure in the brain and can also help to protect the blood vessels in both the heart and the brain overall. Add cocoa powder (raw and unprocessed) to your smoothie or have a 1 oz piece of 70-80 percent dark chocolate.

2. Pumpkin Seeds

Pumpkin seeds are a powerful brain food due to their zinc content. The seeds are also a source of healthy, anti-inflammatory fats. Zinc may help to promote communication within the brain and may also help to improve memory and cognition as well. Try adding pumpkin seeds to your favorite trail mix or add to your morning oatmeal.

3. Avocado

Avocados are a major favorite of mine because they’re versatile and so good for both your brain and body. Avocados are a source of anti-inflammatory monounsaturated fats that may help to promote healthy cholesterol, as well as vitamin K and folate that both help to prevent clots in the brain and body overall. Technically, avocados are a fruit but they are low in sugar and also contain the most protein of any fruit. Add avocado to your favorite smoothie or salad for a healthy boost.

4. Beets

Beets often get a bad wrap as they are often thought to contain more sugar and starches than what’s healthful — actually, beets are packed with healthful nutrients that are both good for the body and the brain. Beets contain a particular type of nitrate that helps to boost blood flow to the brain and to the body as well. Enhanced blood flow can both improve energy and mental performance as well. Beets also contain anti-inflammatory nutrients called anthocyanins that can help to repair cellular damage within the body and inflammation as well.

5. Broccoli

Broccoli is as good for you as you’ve heard: Not only is it a source of colon-healthy fiber, but it’s also a source of brain-healthy nutrients like b-vitamins and folate that help to improve DNA health and also promote healthy blood flow to the brain. Finally, broccoli is a source of choline, a key nutrient for brain and nerve health that may also help to promote a sharp mind. Add broccoli to your juice, or cook it and add to your favorite salad or dinner meal.

6. Green Leafy Vegetables

I always recommend that greens should occupy a considerable portion on your plate — they’re good for your gut, your heart and also your brain. Green leafy vegetables (the darker the green the better) contain nutrients like antioxidants, b-vitamins and folate that are key for brain health. Researchers found that those who ate 1-2 servings of leafy greens daily experienced slower cognitive decline than those who didn’t. Try adding more greens to your daily juice or smoothie or have an extra salad in your day to reach an extra serving or two of these power-packed leafy veggies.

7. Rosemary

Rosemary is an all-time favorite herb. This powerful seasoner contains carnosinic acid that can help to protect the brain from neurodegeneration, including Alzheimer’s, strokes and age-related cognitive decline. Rosemary contains anti-inflammatory properties and antioxidants that help to promote overall brain health and protect the body in general from damage that can contribute to cellular damage.

Interested in learning more? Here’s 10 simple ways to boost brain health.

Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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4 Easy Ways to Reduce the Amount of Sugar You Consume

woman on home scale

By: Rachel Gargano MS, RD, LDN, CSSD

Added sugar is ubiquitous in our processed food supply — it’s hard to get away from it! Given sugar’s highly addictive properties, you’ve got a dangerous combination.

Eating too many carbohydrates (which break down into sugar) causes spikes in blood sugar, which may lead to increased risk of heart disease, diabetes, high blood pressure and many other ailments.

So what steps can you take to help reduce the amount of sugar you consume? One of the first things you can do is avoid the “junk” aisles. These processed foods offer very little nutrition but plenty of calories. Cutting down on them will help you save money, save your waistline and save your health.

Here are some other tips for reducing sugar:

Replace a variety of processed snacks with a variety of produce.

Studies show that when we have multiple types of crackers or cookies or other goodies, we are likely to eat more. This is because the novelty of seeing a different cookie, even after we’ve had one (or two or three), will make us think we’re hungry even if we’re not. The same goes for eating at a buffet or putting serving dishes on the table — the more we see, the more we eat.

But variety of produce is good! The greater variety and amount of produce we eat, the healthier we are.

What to Do: Instead of buying lots of different processed snacks for the family, purchase an abundance of fruit and vegetables.

Keep produce in sight.

To help re-train the brain and reduce added sugars, choose a piece of fruit every time a sweet craving hits. This way you are telling the brain that these foods satisfy your hunger as well as your sweet tooth. The more often you do this, the more your brain will begin craving produce rather than processed sweets.

What to Do: Keep the produce in sight – such as on the counter or at eye level in the fridge. This way you are triggered to choose that first. Hide any processed foods in cabinets or behind other foods so that they are “out of sight, out of mind.”

Replace soda with seltzer water.

One can of soda has 12 teaspoons of sugar and one bottle has upwards of 16 teaspoons. When our goal is to have only 6-9 teaspoons (women/men) per day…a soda pushes us way over.

What to Do: Have a glass of unsweetened (no artificial or regular sweeteners) flavored seltzer water and add squeezes of lime, lemon or orange for zing.

 Doctor your desserts.

Purchased dessert-type foods are often laden with sugar and empty calories, so make your own delicious and nutrient-packed snacks!

  • Apple “pie”: Cut and apple, sprinkle with cinnamon, and microwave until just tender.
  • Chocolate “pudding”: Mix together ½ cup unsweetened almond milk, 2 tbsp chia seeds, ½ – 1 tbsp unsweetened cocoa powder, 1 tsp (real) maple syrup, ½ tsp vanilla. Stir and let sit refrigerate at least 30 minutes, stirring occasionally. (You can double or triple batch this for multiple servings over the week!)
  • Berry “sherbet”: Mix together ½ cup frozen blueberries with 6 oz plain Greek yogurt (Optional: add ½ tsp honey or (real) maple syrup and/or cinnamon).
  • Banana “ice cream”: Blend together frozen banana chunks, cinnamon, and 1 tsp nut butter.
  • Pumpkin “pie” smoothie: Blend together banana, 1/2c canned pumpkin (not pumpkin pie filling), ½ tsp pumpkin pie spice, 1–1.5 cups unsweetened almond milk, ½ tsp vanilla.

For more information on how to reduce the sugar in your diet and reduce cravings, check out our special new 30-Day Guided Reboot for Sugar Addiction! During this Reboot, I’ll share smart tactics to help you cut sugar and eat healthier in general. As with every Reboot, you’ll commit to five days of eating, blending and juicing only whole fruits and vegetables, followed by 25 days of consuming only juice. As well as getting daily online support, you’ll also have five live webinars, and meal plans, recipes and shopping lists that’ll help you re-train your brain to crave healthy, good-for-you foods. Sign up today!

Dairy-Free Hazelnut-Chocolate Bark Recipe

hazelnut chocolate bark

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

This lovely creamy chocolate is easy to make and absolutely delicious. It’s free from dairy and piles of sugar, and tastes slightly sweet, creamy and light. I’ve used hazelnuts for the ultimate combination of hazelnuts and chocolate — it tastes just like Nutella without all the nasties. You can add anything to this bark, such as additional sea salt, pepitas, sunflower seeds, almonds, pecans, macadamias, dried fruit, chilli flakes…the possibilities are endless!

 

 

Ingredients:

  • 3 cups (500g) of raw hazelnuts or 1 1/2 cups of nut butter* and 1 1/2 cups of whole nuts
  • 1 cup (165g) of raw cacao butter
  • 1/2 cup (100g) of coconut oil
  • 1/2 cup + 2 tbsp of cacao powder
  • 1/2 cup of honey or to taste
  • 2 tsp of vanilla extract
  • 1/4-1/2 tsp sea salt, to taste

*If using nut butter, skip steps 1-3, below.

Directions:

  1. Preheat the oven to 350°F (180°C).
  2. Line a baking tray and bake all the hazelnuts for 7 minutes. Optional: Rub off the hazelnut skins between 2 layers of a tea towel.
  3. In a high powdered blender, blend 1/2 the nuts until a smooth consistency forms.
  4. Chop cacao butter into small pieces or pulse lightly in a food processor.
  5. Over a double boiler, melt cacao butter and stir until it is melted.
  6. Add in all remaining ingredients (except the remaining whole hazelnuts) and stir well over the heat until well combined.
  7. Line a flat tray (I used a slice tray) with baking paper and pour the chocolate mixture into it. Sprinkle the remaining whole hazelnuts over the chocolate mixture
  8. Place into the fridge or freezer to set.
  9. Break up into chocolate chards and serve to enjoy or store in an airtight container in the fridge.

Substitutions:

Cacao Butter – coconut oil

Coconut oil – cacao butter

Cacao powder – carob powder

Honey – maple syrup, rice malt

Hazelnuts – any nut to your preferrence

Prep time:

15 minutes

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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Receta Nutritional Facts of Three Different Kinds Of Rice and Why Should we Consume Them para perder peso

Famished? Now, what’s the first thing you will be looking for? Comfort food? For most of us, it is rice even when we are on a weight loss diet. There’s something hugely comforting about a plateful of white rice, steaming and gleaming in all its resplendent glory, isn’t it? Well, has it ever happened to you? You have been away from home for days together and you got to eat varieties of the choicest of foods, but as soon as you reach home rice is something which you really crave and of course home-cooked food.

nutritional-facts-of-rice

Food trends keep changing and suddenly white rice, our staple food is getting a bad name! White rice is bad, seems to be the new buzzword. Now, there are different types of rice grains and not just the white and brown variety which we are more familiar with. White is bad, brown is good! Right? Not so fast! We need to get our facts right and think how we can broaden our horizons as far as our humble rice grain is concerned.

Varieties of Rice

Risotto or sticky rice? Long-grained basmati or the healthy brown rice? When you have it for lunch, do you realize that rice has a number of varieties as well? It can be exotic too, like the new kid on the block, wild rice or red rice! There are options galore and if you are wondering about the healthiest types of rice, no need to rack your brains, as we go into a discussion of the rainbow-hued rice and how it can add a good many nutrients to our diet. This should be reason enough to start exploring varied options. After all, if we can have so many different varieties, why settle for only white, or for that matter, brown rice?

varieties-of-rice

White Rice

Our love for white grain can be traced back to our great ancestors, which just goes to show the sheer universality of the grain. It is a staple food for almost half the population of the world. A school of thought is of the opinion that rice originated in South India and then it traveled to China. Korea, Philippines, Japan, Indonesia followed suit and the Asians never thought of parting from this wonderful grain. From there it traveled to Europe. The minute we hear about rice we think of the white one, and though weight watchers think we need to eliminate rice from our diet, there are ample benefits of this wonderful grain. So before finding out about the types of rice, we must find out the benefits of white rice.

white-rice

Benefits of White Rice

If you’re thinking that white rice has no benefits to speak of and just makes you fat, think again! Check out the benefits of white rice and see if your unfavorable opinion changes about it.

  • It provides energy- Have you ever wondered how you get a renewed source of energy when you have a plateful of rice? Have you felt that there’s a spring in your step and you are a bundle of energy rushing into doing this and that post a meal with rice? That’s because carbohydrates provide energy, period. Rice being full of carbs, gives you the impetus to do tons of work without feeling sluggish. There are various types of white rice So ignoring rice completely, white or otherwise is sheer folly.
  • It helps build muscles- Rice is a good source of amino acids, and when you combine it with meat and fish. it helps create a wonderful diet that helps your muscles grow.
  • Perfect for people who are suffering from gastrointestinal disorders- Since it is not too high on fiber, people with digestive issues like diarrhea, colitis can eat rice without worrying about consequences. When people are sick in India, they are given a gruel like broth called khichdi, which is an easily digestible combination of rice and pulses that perks up your immunity in a jiffy.

benefits-of-white-rice

  • Low sodium content- The low sodium content helps patients with kidney trouble and elevated hypertension. So patients suffering from these diseases can benefit from eating rice.
  • High thiamine content- Thiamine helps to build high cognitive processes so rice should be fed to children as well as people who need to build their cognitive process.
  • Good for your immunity- The manganese content in rice boosts the immune system and should, therefore, be part of your diet.

Nutrition chart of white rice (one cup of rice)

  • Calories – 205
  • Total fat-0 g
  • Saturated fat- 0 g
  • Polyunsaturated fat-0 g
  • Monounsaturated fat- 0 g
  • Cholesterol- 0 mg
  • Sodium- 2 mg
  • Potassium- 55 mg
  • Total Carbohydrate- 45 g
  • Dietary fiber-1 g
  • Sugars- 0 g
  • Protein -4 g

Recipe of white rice

There are recipes galore of the widely-available white rice. Here is one for you to try:

Garlic Rice

A break away from your regular steamed rice affair, here is something to add to your regular menu.

garlic-rice

  • 2 cups long-grain white rice
  • 1/2 medium onion
  • 2 cloves garlic
  • 1 teaspoon salt
  • 2 tablespoons canola oil
  • 2 sprigs fresh cilantro or flat-leaf parsley

Method

  1. Cover the rice with hot water and let it stand for 10 minutes. Drain the rice in a sieve or and rinse until the water runs clear. Shake the sieve vigorously to remove the excess water.
  2. In a blender, blend the onion, garlic, salt, and 3 cups of water and process until blended properly.
  3. In a medium saucepan over moderate heat, heat the oil until hot but not smoking. Add the rice and sauté until it crackles when stirred, for about 3 minutes. Add the onion and garlic mixture, bring to a boil and cook for another 3 minutes. Add the cilantro or parsley and reduce the heat to a simmer. Cover and cook until small holes appear in the rice, for about 20 minutes. Fluff with a fork and remove the herb sprigs. Keep covered until it is ready to serve.

Brown rice and its benefits

The battle between white and brown has been heating up. It’s a healthier version of white rice and the glycemic index of rice types is something we must consider. Brown rice has a fairly low glycemic index, which makes it a must-have in a diabetic’s diet, as then the sugar levels get stabilized and does not shoot up as soon as you have certain foods.

  • It is rich in selenium- It protects your body from common diseases like arthritis, cancer, and heart disease.
  • Rich in manganese- It is full of manganese, which is good for synthesizing fats and also for our reproductive and nervous system.
  • It is full of natural oils- Natural oils help stabilize your cholesterol.
  • Promotes weight loss- It is full of fiber and thus eases the digestive system, helping with weight-loss in the process.
  • It is not stripped of nutrients- As it is considered whole-grain, it is not refined, thus full of nutrients, it thus reduces the risk of heart ailments and cholesterol.

brown-rice-and-its-benefits

  • High in antioxidants- It’s rich in antioxidants and its whopping antioxidant content can be compared to that of the berries, which are the kings of antioxidants.
  • Fiber content pretty high- The high fiber content prevents colon cancer. It helps get rid of the toxins from the body and keeps it healthy and free from diseases.
  • Good food for babies- Since it so full of nutrients, it helps with the babies growth cycle. Brown rice is way better than that refined stuff.
  • Good for curbing candida yeast infections- It stops the growth of candida yeast and similar infections as it is high glycemic food.

Nutrition Facts of Brown Rice

Check out the nutritional facts of the brown rice. (One cup of rice)

  • Calories – 216 g
  • Total fat- 2 g
  • Saturated fat- 0 g
  • Polyunsaturated fat-0.3 g
  • Monounsaturated fat- 0.3 g
  • Cholesterol- 0 mg
  • Sodium- 10 mg
  • Potassium- 43 mg
  • Total Carbohydrate- 23 g
  • Dietary fiber-1.8 g
  • Sugars- 0.4 g
  • Protein – 2.6 g

Recipe of brown rice

You can include the very nutritious brown rice in your diet chart by following this recipe.

Rice Pie

A blend of protein and carbohydrates this recipe can be very filling and could keep you satiated for hours together.

rice-pie

Ingredients

  • 3 tablespoons extra-virgin olive oil
  • 1 small onion, finely chopped
  • 3 cloves garlic, minced
  • 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  • 3 cups cooked instant or quick-cooking brown rice
  • 1 cup diced extra-sharp Cheddar cheese
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 4 large eggs

Method

  1. Preheat oven to 425°F. Generously coat a 9-inch pie pan with cooking spray.
  2. Heat oil in a large skillet over medium heat. Add onion and cook, stirring frequently, until beginning to brown, about 5 minutes. Add garlic and spinach; cook, stirring, 1 minute more. Transfer to a large bowl. Add rice, cheese, pepper and salt to the bowl and stir to combine.
  3. Whisk eggs and milk in a medium bowl. Stir into the spinach-rice mixture. Transfer to the prepared pan and smooth the top with a spatula.
  4. Bake the pie until lightly browned in spots, about 25 minutes. Let stand for 5 minutes before cutting into wedges.

Wild Rice

Though it is named rice, it is not your typical Asian rice. It is actually an aquatic rice. This rice is gluten-free, high in fiber and protein. It is very nutritious and looks black in color.

  • Heart Health: When our main aim is to look for ways to boost heart health, wild rice certainly delivers. There is no sodium in wild rice, which helps to reduce blood pressure, but there is also a high amount of fiber, which is known to lower the “bad” cholesterol from the cardiovascular system.
  • Digestive Processes: As mentioned above, wild rice boasts an impressive amount of dietary fiber. Aside from normalizing your cholesterol balances, fiber also bulks up your stool and eases your digestive process.
  • Immune System Booster: Improving the health of your general immune system is one of the best ways to increase your overall health, and one of the best ways to get that immunity boost with vitamin C, of which wild rice has a significant amount. Vitamin C promotes the white blood cells, which work against the foreign bodies which affect the defense system of the body.
  • The strength of your bone: As we age, we slow down and our bodies begin to break down. Our bones and their mineral density get affected as well. One way to overcome this is with a fair balance of the essential amount of minerals in our diet, which wild rice can provide. In fact, it has a good amount of minerals like zinc and phosphorous, which is essential for the ?? (Content is incomplete)

wild-rice

  • For your weight loss Efforts: As a low-calorie and gluten-free food, as are all true rice, wild rice can help those who are attempting to lose weight and prevent obesity. Unlike white rice, which can bulk up your diet and actually help gain weight, wild rice has a different effect, preventing overeating due to high fiber and nutrient content, without supplying a high level of calories.
  • Anti-Aging: One of the most important benefits you can derive from wild rice is it is full of antioxidants. White rice typically has no antioxidant capacity, but wild rice contains about 20 to 30 times more antioxidants.
  • Chronic Disease:  Among the greatest benefits of wild rice is it is full of antioxidants. It has been shown to lower the chances of certain chronic conditions including heart ailments. This is due to the same neutralizing effect on dangerous free radicals that was explained above.
  • Growth and Repair: The high content of protein found in wild rice can also be good for increasing muscle mass, proper growth, and balanced development in our bodies.
  • Birth disorders- Wild rice has numerous vitamins such as vitamin B6, also known as folate or folic acid, and this has been proven to reduce neural tube defects in newborn infants. Mothers expecting their babies must include wild rice in their diets.

Wild Rice Nutrition Facts

Before we think this is the healthiest type of rice, check out the nutritional facts of wild rice!

  • Calories – 357 g
  • Total fat- 1.1 g
  • Saturated fat- 0.2 g
  • Polyunsaturated fat- 0.7 g
  • Monounsaturated fat- 0.2g
  • Cholesterol- 0 mg
  • Sodium- 7 mg
  • Potassium- 427 g
  • Total Carbohydrate- 75 g
  • Dietary fiber-6 g
  • Sugars- 2.5 g
  • Protein – 15 g

Recipe of Wild Rice

The following recipe is a nutritious one, sure to add variety to your regular meals.

wild-rice

  • 1 1/2 cups water
  • 1/2 cup uncooked wild rice
  • 1 pound lump crabmeat, drained and shell pieces removed
  • 3/4 cup dry bread crumbs
  • 1/2 cup finely chopped red bell pepper
  • 1/4 cup minced shallots
  • 1/4 cup light mayonnaise
  • 2 tablespoons Dijon mustard
  • 1 1/2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon ground red pepper
  • 1/8 teaspoon black pepper
  • 2 large egg whites, lightly beaten
  • 4 teaspoons olive oil, divided

Method

  1. Bring water to a boil in a medium saucepan. Add the wild rice; cover, reduce the heat and simmer for 1 hour or until it is tender. Combine cooked wild rice, crab, and next 11 ingredients (crab through egg whites) in a large bowl. Divide the mixture into 8 equal portions, shaping each into a 1-inch-thick patty.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 4 patties; cook 4 minutes. Carefully turn patties over; cook 4 minutes or until golden. Repeat procedure with remaining oil and patties.

Now that we know the benefits of rice, we should know why we must include rice in our diets and not replace rice with wheat, as we will be reducing the amino acid content, said to be the building blocks of the body.  Eat the kind of rice which has the proteins, vitamin B, and fiber to cater to your nutritional needs. Look for the healthiest types of rice and go ahead, indulge yourself in a plateful of white, black or brown rice.

Vegan Kale Caesar Salad

vegan kale caesar salad

By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Just because you’re eating salad, doesn’t mean you’re making a healthy choice — typically, Caesar salad comes with a heavy dressing and deep fried bread. The only plant-based ingredient is lettuce! This salad is a healthier option: It’s full of loads of nutrients and phytonutrient compounds from the kale and snow peas, to the cashews, pumpkin seeds and chickpeas.

 

 

Ingredients:

For the salad: 

  • 1 cup of kale leaves, chopped
  • 2 cups of mixed salad leaves
  • a large handful of snow peas, chopped, with their tops and string removed

For the dressing: 

  • 1/2 cup (75 g) raw cashews, soaked in hot water for 1 hour and rinsed
  • 1/4 cup (60 ml) filtered water
  • 1 tsp of lemon juice
  • 1/8-1/4 tsp sea salt
  • 1/2 tsp apple cider vinegar
  • 1 garlic clove
  • 1/2 tsp nutritional yeast
  • 1 tsp whole seed mustard
  • 1 tbsp olive oil
  • 1 tbsp chopped capers

For the healthy croutons: 

  • 1/4 cup pumpkin seeds
  • 1/4 cup pine nuts
  • 1/2 cup roasted chickpeas (spices are optional)

Directions:

  1. Preheat the oven to 350°F (180°C).
  2. Line a baking tray and roast the pine nuts and pumpkin seeds for 7 minutes.
  3. Add all the Caesar dressing ingredients (except chopped capers) to a high-speed blender and blend until creamy. Add in chopped capers and combine well.
  4. To roast chickpeas, you can use the linked recipe or  roast 1/2 cup of cooked or canned chickpeas, with a drizzle of olive or coconut oil, salt and pepper and cook for 30-40 minutes or until crispy.
  5. Throw greens into a bowl, pour and stir in the dressing and top with all your nutrient dense pumpkin seeds, pine nuts and chickpeas.

Substitutions:

Kale – salad leaves

Salad leaves – lettuce

Snow peas – cucumber

Pumpkin seeds – sunflower seeds

Pinenuts – chopped almonds

Chickpeas – toasted wholemeal bread cubes

Cashews – macadamia

Prep time:

15 minutes

Cook time: 40 minutes

Total time:
55 minutes

Servings:
4 servings

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.

Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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