1 Juicing Starter Guide
Juicing Starter Guide 1 Running On Juice Juicing Starter Guide By Shane Whaley The information and advice provided in this book is not intended to replace the services of trained health professionals, or be a substitute for medical advice. You are advised to consult with your own health care professional regarding all matters related to your health, and particular, to all matters that may require diagnosis or medical attention. Copyright © 2011 by Shane Whaley All rights reserved. Except as permitted under the U.S. Copyright Act of 1976, no part of this publication may be reproduced, distributed, or transmitted in any form or by any means, or stored in a database or retrieval system, without the prior written permission of the publisher. Visit our website at www.RunningOnJuice.com Printed in the United States of America First Edition: September 2011 Juicing Starter Guide 2 Table Of Contents Introduction – My Story ----------------------------------5 Why Have I Written This Guide?!-------------------------------------------------7 Top Ten Reasons To Start Juicing!----------------------------------------------8 Recommended Books, DVDs, and Websites!--------------------------------9 Which Juicing Program? --------------------------------10 How To Begin Juicing For Weight Loss !-------------------------------------10 Phase 1! ---------------------------------------------------------------------------------10 Phil Staples Juice Recipe!--------------------------------------------------------------------11 Phase 2! ---------------------------------------------------------------------------------11 Phase 3! ---------------------------------------------------------------------------------11 Phase 4! ---------------------------------------------------------------------------------11 Juicers ---------------------------------------------------------13 What Juicer?!--------------------------------------------------------------------------13 What A Juicer Must Have!---------------------------------------------------------13 Blenders -----------------------------------------------------14 Juice Recipes for Beginners ----------------------------15 Recommended Books!-------------------------------------------------------------15 My Favorite Recipes !---------------------------------------------------------------16 The Phil Staples Juice!------------------------------------------------------------------------16 Juice Master Detox Special!------------------------------------------------------------------16 Juice Master Turbo Charge Smoothie!---------------------------------------------------17 Super Workout and Recovery Juice!------------------------------------------------------18 Jay Kordich’s Super Energy Tonic!--------------------------------------------------------18 Crapple!---------------------------------------------------------------------------------------------18 Lighten Up Morrissey Juice Recipe!------------------------------------------------------19 More Juice Recipes!----------------------------------------------------------------------------19 Juicing Starter Guide 3 Exercise ------------------------------------------------------20 Unleashing The Power of Your Mind ----------------22 Visualization!--------------------------------------------------------------------------24 Seven Steps to Juicing Success ------------------------25 Juicers!----------------------------------------------------------------------------------------------25 Understand the power of juicing!----------------------------------------------------------25 Inspiration!-----------------------------------------------------------------------------------------25 Cause and Effect!--------------------------------------------------------------------------------26 Intensity!--------------------------------------------------------------------------------------------26 Naysayers!-----------------------------------------------------------------------------------------27 Goals!------------------------------------------------------------------------------------------------28 Conclusion --------------------------------------------------29 Recommended Reading! ----------------------------------------------------------29 Recommended Websites !---------------------------------------------------------30 Vegetables!-----------------------------------------------------------------------------30 Fruits!------------------------------------------------------------------------------------31 Juicing Starter Guide 4 Introduction – My Story I f you've ever wanted to lose 20 lbs., 40 lbs., 60 lbs. (or more), while drastically improving your energy, health, mental clarity, motivation, and even your career, then this will be the most important guide you ever read. Hi, my name is Shane Whaley, and until very recently I was your typical overweight businessman on the go. I ate and drank too much, I stuffed myself with large portions of unhealthy foods, and I was at least 70 lbs. over-weight. For those of you who know San Francisco, my diet was more North Beach than South Beach: Chinese food on Monday night, Pizza on Tuesday night, and Buffalo Wings on Wednesday night … all washed down with a bottle of red wine … or even two! I was constantly traveling and entertaining clients. Given my poor eating habits and complete lack of exercise, I was in the worst shape of my life. Before juicing weight loss My health was terrible, and I was always sick with the flu and colds. It seemed that I would catch any sniffle that went around. After work, you could usually find me anchored to the sofa (or a bar) with little energy to get out and move. I lived for watching football and drinking beer. I just couldn’t control my weight at all. And it wasn’t for lack of trying, either, because I’d tried all the popular diets, including Weight Watchers, Atkins, and South Beach. In each case, I was moderately successful, and lost a few pounds, but then, I would soon be piling on the pounds I had lost and becoming more overweight than before. Juicing Starter Guide 5 Fortunately, I'm The Kind Of Guy Who Wouldn’t Give Up And Settle For Being Fat That's how I stumbled across a juicing book by Jason Vale. And my life instantly changed forever. In fact, in just a few short months after listening to Jason's advice… ✦ I had shed 60 pounds, and six inches off of my waist! (And I’ve kept it off ever since! And you should see the look on my friends’ faces when they see the new me! ) ✦ I felt invigorated and completely energized. In fact, my energy increased so much that I ran a half-marathon (13.1 miles). (Before I started this juicing program, I couldn’t even run a bath, let alone run a race! Since then, I ran another half marathon just to prove it wasn’t a fluke. I’ve also put in hundreds of miles in training.) ✦ Plus – incredibly… my mental clarity and motivation increased so much that... After 22 months of juicing! I Was Promoted And Landed My Dream Job My career has also rocketed since I have been losing weight through running and juicing. I have been promoted twice and landed a dream transfer from Stockholm, Sweden to San Francisco, USA. I attribute this new-found success to the information I’ll share with you in this guide. The weight loss and the optimum nutrition I have been getting has helped me to focus, plan, deal with stress better, and work harder without catching colds and flu. As I look back at what I’ve accomplished over the last eighteen months, sometimes it seems like a dream. Juicing Starter Guide 6 But it isn’t a dream at all! You see, what I learned from Jason had almost nothing to do traditional weightloss approaches … and everything to do with an amazing juicing program he learned several years ago while studying the works of Norman Walker, an early juicing pioneer. Jason’s book was titled 7lbs in 7 Days Super Juice Diet and it literally changed my life. I remember being riveted to each page as Jason told the story of his life. He smoked and was addicted to junk food and alcohol. He also had several serious skin disorders. However, through juicing, he lost about 65 lbs. and cleared up almost 90% of his skin disorders. I was mesmerized by this stuff. Sure, I had read diet success stories before, but they were usually about housewives. This was a guy like me in his thirties who stopped the rot by juicing daily. Why Have I Written This Guide? People visit my website RunningOnJuice.com for many reasons. Many have seen friends achieve rapid and sustainable weight loss and want to emulate them. Others might have read a juicing book or seen the fantastic documentary, “Fat, Sick, and Nearly Dead” and want to try juicing for themselves. I decided to write this free starter guide to help you start juicing and experiencing the wonderful benefits that juicing can bring. Although this is not intended to be a comprehensive guide, it will show you: ✦ how I started juicing, ✦ how I juiced, ✦ how I lost weight, Juicing Starter Guide 7 ✦ how I exercised, ✦ what juicer I use, and ✦ how to unleash the power of the mind And along the way, I’ll share lots of recommendations which I believe will really help you. So, let’s begin with my … Top Ten Reasons To Start Juicing 1. Juicing is great for digestive health. Your juicer extracts all the nutrients and goodness from the fruit and vegetable and delivers it straight into your bloodstream. 2. Juicing is a great way to get more fruits and vegetables into your system. In fact, you will consume more greens than you could realistically eat (check out my daily Phil Staples Juice in the recipe section.) 3. Freshly extracted juices keep you full and satisfied. My daily juice in the morning keeps hunger away until lunch time. 4. Juice is portable! You can take your juices with you in a flask. However, you should try to keep them refrigerated if possible and consume within eight hours. 5. Many of the juice recipes are action packed with anti-oxidants … blueberries anyone? 6. Juicing boosts your immune system. I rarely get a cold these days, and can’t remember when I had the flu last. 7. Fresh-squeezed juice is better. Shop bought juices often contain lots of sugar and have been heat treated. Not so when you make them at home. 8. Juices are full of nutrients, minerals and vitamins in their natural form. Juicing Starter Guide 8 9. They taste delicious! I could never have imagined the difference in taste between store-bought and home-made apple juice. I dare you to give it a try. 10. I lost sixty pounds, six inches from my waist, and ran two half-marathons. My skin is one-hundred times better, and I feel so full of energy. I have also helped friends with juicing, and they have gone on to lose weight. Some have even beaten long-term depression issues. Incredible. There are at least another 90 reasons, but I will end it here as this is meant to be a short starter guide. Here are a few … Recommended Books, DVDs, and Websites Each of us have different reasons why we feel juicing is the best way to lose weight. I would highly recommend the following books and DVDs: ✦ 7lbs in 7 Days Super Juice Diet by Jason ‘Juicemaster’ Vale – This is the book that started me on my path towards better health and weight loss. ✦ The Juiceman’s Power of Juicing by Jay Kordich. – This includes nearly 100 of his favorite fruit and vegetable juice recipes along with a general introduction to the health benefits of juicing ✦ Fat, Sick and Nearly Dead by Joe Cross – You should definitely watch this inspiring documentary You can buy it on DVD or watch it on Netflix. This is probably the most inspiring documentary I have seen on juicing. FatSickAndNearlyDead.com ✦ Juicemaster.com – This is Jason Vale’s website. Jason recommends a seven day juice fast. This is not for everyone, but it can be achieved by any one. I am living proof of that and have juice fasted at least four times now. ✦ JoinTheReboot.com – This is the program from the makers of Fat, Sick and Nearly Dead and is well worth checking out. It’s free too. Juicing Starter Guide 9 Which Juicing Program? Many people I talk with are worried that they may be on the wrong kind of juicing program. However, the beauty of juicing is that there are very few rules to it. You can experiment a lot, and that’s most of the fun! In fact, I have only three rules for juicing. Here are my golden rules: ✦ Melons should always be juiced alone and not blended or juiced with other fruits. ✦ I always clean up the juicer before I drink my juice. All it takes is a phone call or an email, and you forget to clean it. There is nothing worse than coming home to a dirty juicer. ✦ I either juice 100% vegetables or 100% fruit. When I do mix them together, I use the 80/20 rule where possible. For example, I may juice a few apples with my spinach, celery, ginger, and cucumber. How To Begin Juicing For Weight Loss The following is the advice I have given several friends who have all gone on to achieve fantastic results from juicing. I believe the best way to juice is to build up to it gradually. If you can go all out right away, then you have my respect, because many people just can’t live on nothing but juices for seven days. Phase 1 Make a green smoothie for breakfast, every day for seven days. It’s good to make a little extra to take to work in a flask in case you get hungry. I recommend my Phil Staples juice recipe. Juicing Starter Guide 10 Phil Staples Juice Recipe ✦ 1 Bulk of Kale ✦ 4 celery stalks ✦ 1 cucumber ✦ 2 apples ✦ 1/2 of a lemon ✦ lump of Ginger Phase 2 Try to juice for one day only. If you feel good, shoot for three days, but no more. Phase 3 If you complete the three days, then the following week aim for five days. Phase 4 At the end of five days, if you feel ok, then push for seven. If not, don’t worry. Just shoot for a green smoothie breakfast and lunch (or a small salad if you really need to eat.) Then for dinner, have a nice salad with some protein. The reason I advocate a green smoothie each day is that it usually leads to making healthier choices during the rest of the day. I know of several friends and readers who’ve followed my advice, built their juicing up gradually, and then were able to complete a seven-day fast. This approach really does work, and it eases you into it. It also gives you time to work with different fruit and veggie combinations, and decide what juices you enjoy. Juicing Starter Guide 11 Another excellent resource and methodology to KEEP YOU ON TRACK as you develop these new habits of JUICING and RUNNING is The Habit Factor®, which is an excellent book AND mobile app (iTunes and Android). The app is a fantastic way to ensure that you plan and track these essential DAILY behaviors (Habits). The author is now a good friend and in his very thorough study of habits, he demonstrates that many people realize success when they can develop and incorporate ANY of these new behaviors for a minimum of 21 days. Note: Sometimes it take more time and sometimes it takes less, but the key premise in his book is that when it comes to gaining that much needed, immediate momentum and traction to create the change you seek —it's critical to PLAN and TRACK. Or, more technically, Plan, Act then Track, and that is what The Habit Factor helps with greatly. I actually read his book after I had already lost 60 pounds through juicing and running. However, my success absolutely supports this premise, "Habits make things easier over time -- much easier." And just remember what Goethe said, "Everything is hard before it is easy." I certainly wish I had got my hands on this book and app to help encourage me through the process and really understand the power of habit. So, please, keep in mind that if you can juice for just 21 days it will most likely become a habit, carrying you powerfully to your other health and fitness goals. And, before you know it, you will not think twice about cleaning the juicer or be even slightly bothered by the noise it makes, since morning juicing will become as routine as brushing your teeth. Indeed! The power of HABIT is extraordinary, but don't take my word for it. Here is what Ovid, the great Roman poet said, "Nothing is more powerful than habit." Or, consider what Charles Darwin said, "It is notorious how powerful is the force of habit." BTW: You may have noticed, I got Martin to include a FREE, 48 PAGE PREVIEW of The Habit Factor® bestseller. Check it out! I think you'll thoroughly enjoy it! Juicing Starter Guide 12 Juicers What Juicer? This is a question I receive a lot from friends and RunningOnJuice.com readers. Again, this one is down to personal preference and budget. I currently use the Jay Kordich Power Grind Pro. The Power Grind Pro claims to deliver more nutrients and minerals than other juicers. This is because it has a slower motor. This means it extracts more. When I juice the spinach, it comes out a very dark green, and that’s a good sign. It’s also a grinder, and I have made my own almond milk using this as well. It’s almost $300…not cheap, but I feel it’s worth the cash if you can afford it. Previously, I used the high-powered Breville BJE510XL Ikon 900-Watt VariableSpeed Juice Extractor. Again, a good bit of kit. I juiced with this for a long time, and it certainly yielded the results. I did have some issues with the overall build quality, but it did its job. The Breville Juicer is particularly effective during juice fasts. What A Juicer Must Have When you are shopping for a juicer, there is one piece of advice I have for you. Please try and buy a juicer that has a wide chute. You do not want to be chopping an apple into a million slices to get it into your juicer. This is soul destroying, and it will be the last thing you will want to do early in the morning. Juicing needs to be easy, and a wide-chute juicer is the way to go! Juicing Starter Guide 13 Blenders There is a big debate about blenders. Usually, it’s between the Blendtec and Vitamix. I have to be honest, I use a Blendtec. I was swayed by their fantastic viral Internet “Will It Blend?” videos. I love my Blendtec, but I also hear great things about the Vitamix. I try not to blend too much, as I feel you lose a lot of the goodness when you blend it at super-power speeds. However, they are great for frozen fruits and smoothies though … yum! Juicing Starter Guide 14 Juice Recipes for Beginners There are millions of recipes out there for juices. There are also many untried combinations as well. There is nothing more exciting than to try a new recipe. You can also get creative, experiment, and make some up on your own. Recommended Books There are some great juice recipe books out there, and here are some of my favorites: ✦ The Big Book of Juices – Natalie Savona ✦ The Juiceman’s Power of Juicing – Jay Kordich (New York Times bestseller) ✦ The Everything Juicing Book – Carole Jacobs, Patrice Johnson and Nicole Cormier RD ✦ Juice Master Keeping It Simple – Jason Vale Juicing Starter Guide 15 My Favorite Recipes The Phil Staples Juice This is my all-time favorite juice. It’s my daily juice and keeps me satisfied. It’s packed with all the vitamins, minerals, and nutrients I need. I used to call this ‘Hail the Kale’ but renamed it to honor juicing legend Phil Staples from “Fat, Sick and Nearly Dead.” ✦ 6 kale leaves ✦ 1 cucumber ✦ 4 celery stalks ✦ 2 apples ✦ 1/2 lemon ✦ lump of ginger Just juice the lot! Then, add it to the blender with a load of ice. On the face of it, it sounds gross, but give it a whirl. It’s actually very refreshing, and just look at how many greens you are getting into your body! It’s probably more greens than I would take in a week in the old wicked days! Why not give it a try? You can read more juice recipes from this documentary at JoinTheReboot.com. Juice Master Detox Special ✦ 2 apples ✦ 1 carrot ✦ 1 slice of lemon (rind on) ✦ 1/4 yellow bell pepper ✦ 1 inch slice of cucumber Juicing Starter Guide 16 ✦ 1/4 piece of celery ✦ 1 inch broccoli stem ✦ 1 inch slice raw beetroot ✦ Ice Juice Master Turbo Charge Smoothie ✦ 1/4 cucumber ✦ 1 stick celery ✦ 1/2 small pineapple ✦ handful of spinach leaves ✦ 1/4 lime, peeled ✦ 4 Golden delicious apples ✦ 1/2 ripe avocado ✦ 1 heaped teaspoon of Spirulina powder ✦ Small handful of ice Instructions: Juice the cucumber, celery, pineapple, spinach, lime and apples. Place juice and spirulina in a blender with avocado and ice and blend for 45 seconds. Pour into a glass and enjoy! As usual, everything should be as fresh and organic as possible. You can find more recipes on Juicemaster.com. Juicing Starter Guide 17 Super Workout and Recovery Juice If you are exercising while juicing, then this is for you. Take it 30 to 60 minutes before your workout, and then drink more when you’ve finished. It’s great for those aching muscles, as it has the optimum blend of potassium and sodium. ✦ ¼ cucumber ✦ 2 stalks of celery ✦ 2 apples ✦ ice This is easy juice the lot and blend with ice! Jay Kordich’s Super Energy Tonic ✦ 2 kale leaves ✦ ¼ cup of parsley ✦ 2 celery stalks ✦ ½ cucumber ✦ ½ lime ✦ 1 apple Crapple This is a shocking name, but it’s is so simple, and it’s one of my favorites. ✦ 6 carrots ✦ 2 apples ✦ ice Yum! I sometimes add a bit of cinnamon to this too. It’s delicious and nutritious. Juicing Starter Guide 18 Lighten Up Morrissey Juice Recipe This is my healthier version of V8. ✦ 2 large red beets ✦ 3 medium carrots ✦ 2 stalks celery ✦ 5 plum tomatoes ✦ 4 cups parsley, leaves and stems, roughly chopped and packed into the measuring cup ✦ 1 jalapeno, ribs and seeds removed ✦ 1 red pepper ✦ dash of worcester sauce More Juice Recipes My advice is to buy some of the books I mentioned, or if you are short of cash, visit Jay Kordich’s site and Join the Reboot site for more recipes. Also, refer to the fruits and vegetables benefits list at the end of this starter guide, and see what you can come up with yourself. If you have kids or grandkids, they will also love this, and it’s fun to juice with them too. Juicing Starter Guide 19 Exercise When I first started juicing, I was in terrible shape. I remember trying to run and lasting for about two minutes before I thought I was going to have a heart attack. It was embarrassing. I went out into the park, and thought I would soon be running with the same vigor as when I was a kid. Alas, sixteen years of whisky, beer, hot dogs, steaks, fries, chips, and Colonel Sanders’ finest meant that I could run non-stop for only two minutes. In a strange way, this gave me the impetus to keep up with the juicing. I was really facing up to my true reality. At thirty-four, I should not have been in this kind of mess, and I really had to do something about it. My goal was fairly simple: I wanted to run 5k (about three miles) three times per week. So, that’s a total of ninety minutes of running. It sounds easy now, but at the time, it was a real mountain to climb. Perhaps you do not want to run, because you have an injury or simply don’t like running. Then, find something else to do Walking fast is a great way to start out, and it’s fun to see your neighborhood. Swimming is also something many of my overweight friends have had success with. One friend even bounces on her trampoline. I am often asked how I went from practically dying after two minutes of running to completing two half marathons and hundreds of miles in training. Well, it came down to discipline and developing good habits. I focused on juicing daily and running three times a week. After a month, I had this down and stuck to it. I owe my running success to a free program called Couch Potato to 5k. Juicing Starter Guide 20 It’s an eight-week walk/run program. I started out walking one minute and running for one minute. I did this in intervals. By week eight, you can run thirty minutes non-stop. It’s a fantastic way to start running, and I highly recommend it. Juicing Starter Guide 21 Unleashing The Power of Your Mind It wasn’t just the running program that got me through this though. I also needed what Jason “Juicemaster” Vale calls “mental juice.” In January 2010, when I committed to losing the weight once and for all, it was very, very cold. The temperatures varied from -4F to -32F. I was living in Sweden, and we were experiencing one of her worst winters. I think we had snow on the ground from December to May. Not just an inch, I am talking several feet. I resolved to run outside for the whole Swedish winter. Even my dear Swedish friends thought I was crazy. I hated it at first, but I soon grew to relish the challenge. The following is what I wrote three weeks into my winter running campaign in 2010. “As you know, I am fighting the flab and have been running for almost three weeks now. Yesterday was bloody cold. I came bounding out of the flat at 6:45 am and had to run straight back in for a running tracksuit, definitely not shorts weather! As I take the five-minute walk to Årstafältet, I have to motivate myself, because I know that thirty minutes of hell and pain await me. So, what I’ll do is list the top ten benefits of running. I’ll mentally run through a checklist of my ten greatest reasons to run. And here they are: 1. Running helps me lose weight! 2. Running helps me to get healthy. 3. Running relieves my stress. Juicing Starter Guide 22 4. Running gives me a chance to think about the day ahead. 5. Running makes me revitalize and awake well before I am in the office. 6. Running will help me to live longer. 7. Running means I get to explore my local area. 8. Running means I can go back to refereeing if I want. 9. Running means I will lose weight and therefore have a greater selection of nice suits to choose from. 10. Running should lead to me losing weight and being attractive to the opposite sex. Come on, I had to have one boyish one in there! "The mind is an excellent motivator." I smile when I read these powerful words, because I do feel better these days. Try lifting sixty pounds, and see how much extra weight I used to run with. I love reason number nine. I told myself in that bitter cold that once I lose sixty pounds, I am going to hire a personal image consultant and go shopping. I recently did that and it was a great experience. Losing that weight means I have a lot more selection, and I do not have to go to special clothing stores for fat men. I also saved money as well. This is another great way to motivate yourself, because when the weight came off, the money was there, and I had the budget to splash out. The mind is all powerful, and I believe you need to be mentally tuned-in if you are going to achieve your goals. I also learnt a great technique from Anthony Robbins and Jack Canfield, who wrote the Success Principles. It’s called … Juicing Starter Guide 23 Visualization My good friend Brian Tracy wrote: "You become what you think about most of the time." How true! Now let me say, I’m certainly not any sort of alternative, hippy-type but believe me … this really works. When I was out in the freezing cold, sixty pounds heavier, I used to continually play a video in my mind. There I was, fat boy Shane, running the last few strides of the Stockholm Half Marathon. I could see the crowds. I could see my mates yelling my name and staring in disbelief that I was about to finish the entire 13.1 miles. There was my former girlfriend who told me I would not even run 10k, let alone a half-marathon. I imagined how that elation would feel and what I would see. Sometimes I would have a tear in my eye as I thought of all the times I took the abuse for being fat. What would these people think now, that through juicing and exercising, I was finishing a half-marathon? With those thoughts and emotions, I soon forgot the cold and trudged on through the snow determined to keep going until I reach my goal. If you are interested in these types of mental visualization techniques, I recommend the following three books: ✦ Awake the Giant Within – Anthony Robbins ✦ The Success Principles – Jack Canfield ✦ Goals! – Brian Tracy ✦ No Excuses The Power of Self – Discipline – Brian Tracy Juicing Starter Guide 24 Seven Steps to Juicing Success Juicers What Juicer you buy has a large bearing on how successful you will be at juicing. I use the Jay Kordich Power Grind Pro. Make sure your juicer has a wide funnel for ease of use. Understand the power of juicing Juicing can really get tough at times, so continue reading articles and websites that chronicle the successes of others and benefits of juicing. If it helps, take a look at my before and after photos, I didn’t use Photoshop. These are genuine photos of rapid and sustainable weight loss. Inspiration In order to fortify your mental attitude, it’s important to refer to inspiring stories and/or people. I was greatly moved by Jason Vale. Many are now inspired by Joe Cross and Phil Staples since the release of Fat, Sick and Nearly Dead. I am also inspired by a story that only fat people can relate to. It’s a story told by Governor Mike Huckabee. In early 2003, Huckabee was about to start a cabinet meeting and went to take his seat at the head of the table. More than 50 top state officials witnessed as Huckabee broke the chair. "I found myself sprawled out on the floor," Huckabee says. "It was terribly humiliating." The other cabinet members didn't know what to do. "Some of them wanted to laugh," Huckabee recalls. "But I think they thought, if I do, I'll get fired today.'" "It was a very embarrassing moment, and one of those kinds of things people who are very overweight experience ... people looking at you when you get on Juicing Starter Guide 25 an airline and give you that, 'Gee, I hope you're not sitting by me' look," he says. "It happens all the time." Governor Huckabee used to weigh over 300 pounds. However, he lost 100 pounds and went on to run four full marathons, which eclipses anything I have ever run. I have always been inspired by how he slimmed down and got fit. I would always reflect on this when I was out there running or sipping on a juice while a friend was digging into a half-pound Angus burger with all the trimmings. Cause and Effect My friend Brian Tracy talks about this law a lot, and it’s very relevant to weight loss. This law says that weight loss is an effect. As such, it proceeds from certain, specific causes. When you identify these causes and implement them in your life, you will get the same effects that hundreds of thousands, and even millions of others have got. You can achieve whatever level of weight loss you want if you do what others have done to achieve the same results. And if you don’t, you won’t. It is as simple as that. I like to reverse this law, because it also can apply to weight gain. Many of us say that our weight gain was stress related, hereditary, or that we are bigboned. We all need to take a long hard look at ourselves and to understand where it all went wrong. What were the causes of our weight gain? Mine were a mix of things: A love of whisky, cheese, and large portions. I always found it hard cooking for one. So, I would usually cook a recipe designed for four and eat it all. Intensity As you exercise, you need to be very careful with your intensity levels. There is a tendency that once the scale starts dropping, we start getting much more Juicing Starter Guide 26 enthusiastic. So, there’s a chance we’ll get carried away and swim too much or run too fast. Getting injured at this early stage must be avoided. It’s much harder to make the same progress once you have been out of commission for a few weeks. One of the reasons exercise helps us lose weight is because we don’t want to put that effort to waste so we tend to eat better. The advice of coaches worldwide is to only increase your mileage by 10% each week. So if you run 5 miles this week, then only add 0.5 miles the following week. Enthusiasm is great, but please be careful not to overdo it. Naysayers It actually took me six months before I completed a 7 day fast because of naysayers. I started juicing in the summer of 2009, but friends told me it was crazy, and it wasn’t healthy. It’s hard enough to fast without doubts like these put in your head. I really wish the documentary, Fat, Sick and Nearly Dead was available then. I would most certainly have juiced a lot sooner and who knows what my weight would be today. Please use RunningOnJuice.com as a reference when friends start making their bogus claims. I know one of our readers Luis did this. In fact, he would pull up RunningOnJuice.com on his Iphone and show his friends, so they would shut up. Also visit Juicemaster.com and FatSickAndNearlyDead.com. And make sure you read some of the Jason Vale’s Juicemaster books. Every juicer should have the DVD, "Fat Sick and Nearly Dead.” I still watch it, and I buy it for friends who want to lose weight, because I know how inspirational this movie is. Juicing Starter Guide 27 You are not alone. There are hundreds of thousands of people who are out there juicing right now. Goals The starting point of great success and achievement has always been to dream big dreams. Perhaps your big dream may be weight loss and attaining the perfect level of health and fitness. If so, you need to plan and plot your goals if you want to succeed. You’ll also need to make both short and long-term goals. Sure, I knew I wanted to lose 70 pounds, but had I started out just thinking of the 70 lbs., I would have quit in despair. Here are some of my goals from when I started juicing. Yes, I still have them written down! ✦ Lose 5 pounds ✦ Run 30 minutes without stopping ✦ Lose 10 pounds ✦ Run 3 miles under 30 minutes ✦ Lose 20 pounds ✦ Run a 10k race This was how I started out. Now, nineteen months later, I look back, and I have lost sixty pounds, and I have taken six inches from my waist. I have run two half marathons and completed hundreds of miles in training. I can now run about twenty miles a week. Juicing Starter Guide 28 Conclusion My aim with this free starter guide was to give you a roadmap – a map with directions and various routes that you can take. I can’t take those paths for you, and I can’t choose which route you need to take. If you want to be successful, then this is a journey you’ll need to plan and travel on your own. Like an airline pilot, you’ll need to make adjustments along the way, but with the right mental attitude, and the right goals, you can and will lose weight. My friends are still staggered at the difference sixty pounds weight loss has made to me life. They are amazed I had the discipline to see this through. Had you met me before 2010 you too would be amazed. If I can do it, then I know for sure you can do it! Recommended Reading ✦ 7lbs in 7 Days Super Juice Diet – Jason Vale ✦ The Juiceman's Power of Juicing – Jay Kordich ✦ Juicemaster Keeping It Simple – Jason Vale ✦ Fat, Sick and Nearly Dead – Joe Cross ✦ The Big Book of Juices – Natalie Savona ✦ The Everything Juicing Book – Carole Jacobs ✦ Complete Book of Juicing – Your Delicious Guide to Youthful Vitality – Michael T Murray ✦ The Habit Factor® – Martin Grunburg Juicing Starter Guide 29 Recommended Websites ✦ http://www.juicemaster.com ✦ http://www.jaykordich.com ✦ http://www.jointhereboot.com ✦ http://www.fatsickandnearlydead.com ✦ http://www.nomeatathlete.com (Great site for vegetarians/vegans or those who are just curious!) Vegetables Source: Natural Health Magazine ✦ Beets – detox the liver and purify the blood. ✦ Broccoli – boosts immunity. ✦ Carrots – stave off the signs of aging and cancer, aids digestion and eye health. ✦ Celery – helps lower blood pressure, helps to beat insomnia. ✦ Fennel – soothes digestive distress. ✦ Kale – boosts bone density. ✦ Parsley – eases digestion and detoxes. ✦ Romaine Lettuce – lowers blood pressure. ✦ Spinach – increases mental functioning and are a great source of iron. ✦ Tomato – are loaded with the antioxidant lycopene, which helps prevent degenerative diseases and reduces the risk of prostate and other cancers according to The Everything Juicing Book. Juicing Starter Guide 30 Fruits ✦ Apples – move toxins out of your body. According to research conducted at Cornell University, apples contain antioxidants that fight inflammation, allergies, cancer and viruses. ✦ Blueberries – lower inflammation. ✦ Blackberries – boost heart health. ✦ Berries – are loaded with antioxidants and vitamin C. Blueberries have more antioxidant concentrations than other berries, though they are all good! ✦ Grapefruit – staves off cancer. ✦ Kiwi – One kiwifruit has nearly twice the vitamin C of an orange and can help inflammation. ✦ Lemon – detoxifies your liver. ✦ Oranges – fight infection. Consuming one glass of freshly squeezed orange juice a day can help reduce inflammatory disorders. ✦ Pear – relieves constipation, boosts liver and bladder health. ✦ Pineapple – action packed with the enzyme bromelain, a powerful and natural anti-inflammatory agent. ✦ Raspberries – lowers risk of breast cancer. ✦ Strawberries – wards off Alzheimer's Disease, allergies, high cholesterol and enhances sleep. There is a lot of debate about the real benefits of fruit and vegetable. The way I look at it, none of these fruits and vegetables include anything harmful, and they are 100% natural. Juicing Starter Guide 31
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