Category Archives: Fast

Let’s get started

I will again say that I really have no idea how to teach anyone to juice the way I do mostly because I wing it almost every time.  So what I’m going to do is give you some basic guidelines to what I would recommend you do and what I have done in the past.

Take pictures of yourself, weigh yourself, take your blood pressure, and measure your tummy, hips, wrists, chest, neck, and forearms.

Create 6 to 8 juices per day and consume 1 to 1 water.

If you don’t have small containers get a box of ball’s mason jars, they work great.

I would make at least two days worth of juice at a time but not more than 3 (maybe 4).  You need to make sure you have enough available to prevent you from cheating.

These first couple of days consume more on a planned schedule than waiting to see how you feel.  The first fast we had juice at 8/9/10/12/2/4/6/8…I could never consume them all but it kept me full and prevented cheating.

Pineapple, cucumber, and almond milk are your friends.  If you make a juice and it tastes yucky for the most part pineapple or cucumber will fix it.  Use almond milk as one of your juices to save time and to give yourself a little treat.

Use a little protein and make a protein smoothie in the morning.  They are thick and filling and kick start you for your day.

If you are making six juices I would recommend:

1)Protein (I just buy whey protein powder and put it in almond milk)

2)Fruit (I like to start the day with something sweet)

3)Root (carrot/sweet potato/beets…something from the ground)

4)Green (high octane, you need-need to get a green one down)

5)Fruit (always nice to have something fun to sip on)

6)Green (you’ll need the energy)

This rotation is different if you are doing green smoothies or if you are using an extractor, but it is a good balance to make sure you don’t have the same drink every time and you don’t overload with too much sweet stuff.

Here’s the basis of my grocery list for today.  I’ll catalog and journal what I’m making and post it here and on instagram.

Spinach (and lots of it)

Kale (big bag)

Carrots

Cucumber

Beets

Sweet Potato

Pineapple

Frozen fruits

Almond milk

Protein Powder

Ginger

Kiwi

Apples/Oranges

Lemon/Lime

Banana

Grapes

Romaine

Parsley

Mint

I’ll hang out in produce for a while looking for things on sale or things that might be interesting to juice.   I don’t really make a menu anymore and prefer to just start with making one juice and let it rip from there.

Good luck to everyone trying some version of this and I can’t wait to hear the results.

 

Ciao

 

SK

 

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Step away from the scale

We love the scale…or do we hate the scale?  When was the last time you got on the lb pedestal and measured your degree of chubby to skinny ratio?  Is it a digital scale?  Do you cheat on your analog scale and manipulate the calibration (I know I’m not the only one that’s done that)?  They in your bathrooms and kitchens and bedrooms.  They are a standard appliance in the home…but why?

I seriously doubt that any of us are horribly surprised when we step on a scale unless you’re competing on the Biggest Loser.

Let’s also add to the fact that there no surprises the fact that all pounds are not created equal

It is crazy cold here in the classic city this week and I’ve worn jeans to work every day.  Yesterday I wore my fat jeans. As sure as I am that you have a scale, I’m also positive you have fat jeans.  Whether they are an emergency back up pair or they are your daily wearers because you’ve split your seat in your other britches, I bought these jeans from a thrift store about a year ago because I had gone out to dinner and the jeans I wore did not survive dessert.  They were baggy and a nice cut and served their purpose well.  Yesterday…they swallowed me.

Today I put my skinny jeans on.  The same jeans that didn’t survive the Applebee’s adventure that stimulated buying the fat jeans.  I’m also fairly certain that you have some skinny jeans in your closet somewhere.  You can aaaaaalllllllllllmoooooooooossssssssssstttttttttttt button them, but after you suck it all in, it just doesn’t work well.  They aren’t quite cool enough to be hipster skinny jeans, but you love them and you want to one day slide your donk back in them.  My skinny jeans are now loose.

There is so much I’ve learned since the original fast.  I’ve always heard that the scale is not your only indicator…I just didn’t believe it.  I was chasing that same 10 pounds I’ve gained and lost for the past 5 years (and really it is about 10 pounds I keep losing and 20 pounds I keep gaining).  I’m just living now.  I’m trying to make better choices and be more active.  So go step on the scale…yep waiting…write down the number and then go get on a treadmill or eat a salad or make some juice or lift a weight.  Keep doing it a few weeks and months and then before you get back on the scale go pull out those skinny jeans and see how far you’ve come.

Ciao

SK

3.0 FAQ’s

Tomorrow I will embark on my third 10-day juice fast.  The first one was on a dare and the second one I experimented.  I am totally excited beyond belief for this one.  So on the eve of this fast I figured I’d answer the most asked questions from the first two.  These are simply my opinions and observations from my experiences, your mileage may vary.

Don’t you get hungry?

This was my biggest fear going into the first one.  I was probably knocking back 3000 calories a day with regularity and now I was going to go down to only about 1000 calories and none of them are food.  The first fast we did 8 sixteen ounce juices a day for the first three days.  We wanted to make sure that we had enough coming in so we were “full”.  128 ounces of fruit and vegetable juices combined with at least 128 ounces of water on top of it, kept me more than full.  The hungry side of it was really all in my head and after the second day I never experienced feeling hungry.  The second fast I only had 4 to 6 twelve ounce juices per day.  The residual effects from the first fast was my tummy contracting and my brain getting on board with my body.

What are the withdrawals?

I watched a lot of information and read a lot of information prior to fast 1.0.  The consensus is that the first three days are HORRIBLE.  Mine really weren’t that bad, but I also had weened myself off of caffeine and most sugar and bread prior to starting the fast.  The friends that I’ve had do it with me have had some headaches and lack of energy but mostly it has been mild.  I would seriously recommend easing into a fast by backing off of the bad stuff in your diet.  When I took myself off of caffeine my headaches were horrible and I didn’t sleep well at all for a week before the fog cleared.

Isn’t it expensive?

We budgeted $10/day/person on the first fast and we had three adults participating.  After the fast, when I started making my own juices, I was WAY OVER that amount when doing my first few supplemental juices.  I also had no idea how to buy produce, how long things lasted, and what things I liked together.  The second fast there were two adults participating and we spent about $8/day/person as well.  I anticipate this fast being even more frugal because we have continued juicing and have frozen supplies and fruits in bulk currently.  If you go to your local juice bar, a ten day fast will cost you hundreds of dollars.  If you buy all organic it will quickly increase your investment.  I’m actually tracking my recipes and will be making “how I do it” available for everyone following fast 3.0.

Don’t you stay in the bathroom?

Without going into the land of TMI, some folks do and some folks don’t.  Juicing 1.0 nothing changed aside from having to pee all the time.  Juicing 2.0 I had to take a laxative about halfway through to get things moving.  I’ve know and heard of some people that make large TP investments during a fast and some folks that have to constantly get things moving.  Your body is very efficient and you should listen to it and take care of it.  If you need to go, go…if you haven’t been going; get it moving.

Do you really just have juice?

Yes that is all the food I consume.  I do chew gum to satiate the need to chew something.  If you have to eat something, it should be raw and unprocessed.  Basically you could snack on the same stuff you’re putting in the juicer if you just have to eat something.  It is only ten days though, if I can do it…anyone can.

Why can’t you just eat the fruits and veggies?

When was the last time you ate half a pineapple, two apples, and a handful of grapes in one sitting…Go ahead, I’ll wait

Yeah, never.

Even if you love fruits and veggies, you can’t consume them in the volume and ease as you can when they are in a juiced form.  I don’t like fruits and veggies, so this is the ultimate in good-for-you fast food.

Do you lose a lot of weight?

The first fast I lost like 13 pounds and the second one I lost about 8.  For 2.0 I purposely didn’t exercise as much, I think that contributed to the slower loss.

I’m so happy that I tried the first fast.  Not only did I lose a lot of weight and really kickstart my working out and health journey that I’m on, but it changed my perspective and relationship with food.  The inbox is open, if you want to know anything else hit me with a comment or email me: stevieking@gmail.com.

Ciao

SK

Basement Living

Basements are pretty neat creations.  They are dark and cool.  A lot of them have huge TV’s or super cool workout facilities.  Some people put customized bars or maybe a movie theater or a bowling alley.  Even the unfinished variety are cool places to store stuff and keep things out of sight.  The basement is generally one of the best places in a home.

A radio host that I listen to always refers to going in the basement when he is on vacation.  I adopted this term to describe when I want to go away on a vacation from life.  But unlike the physical hole in the ground below your home or his metaphorical place to reset from work, my basement is not really a good place.

I went missing and into the basement for about a month when I discovered that I would be losing my job.  I have had a tough time the last few years with jobs…some related to the economy, some related to me making bad choices, and some related to just plain stupidity.  I unplugged from writing and I shut down from friends.  The entire time I am down there I am telling myself that I need to get out before it goes completely dark.

As fate would have it I was able to find a new job and new direction and another new start.  It has been a month of learning the new job as best I can and trying to find a new routine for eating, exercise, and even writing.  The same thing that got me writing before is doing it again, as I prepare to take on another 10 day juicing adventure.  Hopefully this time I can get some of you guys to go along with my craziness.

I missed this keyboard and I missed these words and I also missed the fast.  It was so good for my body but it was also amazing for my mind.  I believe it is a good time to give it a rip again and see how round two goes for me.

Basements are only really cool when they are a part of your house and not necessarily when you stay down there full-time.  I’m back and the light feels good.

Ciao

SK

Gooooooaaaaaaaalllllllllllll

I ran into a friend over the weekend and they had seen my Facebook posts and asked how the fast was and complimented me on my success.  Then he hit me with a question, that I really hadn’t thought about:

“So what’s your goal?”

If you know me offline, there’s a pretty good chance you know that I love goals and goal setting.  It is in my DNA but somewhere during this process I totally forgot to think about what in the world I wanted to accomplish for this to be a success.

Of course I want to lose more weight, but how much?

Of course I want to be healthier, but how do I measure that?

Of course I want to look good in a speedo, but really who actually wears a speedo?

I also need to work on some type of reward for reaching this goal.  I’m always looking for something to celebrate, so this could be yet another reason for a party, right?  I realize that my body is not like anyone’s else body so I need to use my data to see where I need to land in order to be healthy, so let’s do the word problem…

Body Fat Chart

 

 

 

 

 

 

Based off of my last measurements (231 lbs and 26.38% body fat), I am carrying around 61 lbs of fat.  No I didn’t stutter, I’m carrying around a 7 yr old boys worth of fat on a daily basis.  No wonder my blood pressure is high and I haven’t felt well.  In order for me to get into the “fitness” category I would need to lose approximately 27 lbs of fat.  That would bring my goal weight to 204 lbs and my body fat to 16.67%.  On a safe weight loss goal of one pound per week, that puts my target date as approximate March 1, 2015.  That really can’t be all the goals I have though right?

I want to complete another 7 day juice fast in November and another one in January.

I want to complete a “how to” .pdf/book/pamphlet and make it available to the masses before the November fast.

I want to complete a minimum of one 5k in 2014.

I want to complete 6 races of various lengths in 2015.

I want to keep my daily calorie intake under 2000.

I want to completely overhaul this blog and turn it into something special.

I want to get my blood pressure to a normal, healthy level.

They, whoever they is, say that putting your goals in writing increases the likelihood of them becoming reality.  I don’t have time to waste.

************This blog post has been sponsored by the sodas and candy that I no longer crave and that I hope will be dead to me forever************

 

Ciao

 

SK

If I can do it…

…So can you

I guess this is kind of my new mantra as well as the direction I’m going to take the blog.  This ten days has had a major effect on my life.  Before I get to what I’ve learned, let me get to the results.

Starting weight-244.8

Finishing weight-231

Starting BMI-35.12

Finishing BMI-33.14

I also lost 4″ from my tummy and hips

8265

I don’t really know what I expected the results to be, but I’m truly amazed at the before and after (and no there won’t be any pictures until I really, really get my body together lol).  I am not even close to where I think I want to be, but I am so proud of the jump-start that I gave myself…yay me!

The physical difference can be measured.  What happened between my ears is a little more difficult to quantify.

I slept better

I didn’t ache

I crave exercise

My energy level is off the charts (and I’m already a high energy guy)

My mood has been amazing

I have prayed constantly

I feel better

I look better

I see myself better

My clothes aren’t as tight

I could probably go on another ten or fifteen things that I clearly know have changed as a direct result of the juicing.  My mind has also been opened to the possibility that I can live a different way.  I’ve had plenty of self-inflicted wounds in my life that have gotten me here.  My health choices are only one of these wounds.  But my health is not that far removed from my finances which is not that different from my relationships which is shockingly close to my spirituality.  It is all interconnected.

I have absolutely opened up a new part of my brain and embraced the possibility that I can live a little bit better than I have before.  That’s really all this is about, getting better.  There are so many things we have in our life that are going to cause conflict and prevent us from being the best we can be.

I also want to make this blog the best it can be.  So over the next few weeks I’ll be in the lab working on changing it to better fit this direction that I think I want to go ;).  I love you all and I greatly appreciate the support.  Let’s see if we can start something big.

 

Ciao

 

SK

That’s what friends are for

The fast is over and tomorrow I will reveal the results.  I’m seriously excited to see what the final tally will be and where I will go from there.  For today, let’s talk about your support system.

Accountability, authentic, and transparency are super-cool buzzwords that people like to throw around these days.  Ultimately it is about people being personally accountable for their actions and outcomes and not putting on a face for the world.

I AM HORRIBLE AT THIS

I really don’t think I know very many people who are good at this.  We all put on a show and let people in only on a surface level.  I don’t necessarily think that you need to tell everyone you see all of your business, but you do need people in your life that hold you accountable and push you to do more.

“I want the kind of friends that love me enough to meet me where I am but love me so much not to leave me there”

I don’t know where I hear this, but it is not my quote.  I believe we want, crave, and need these kind of relationships in our lives.  What in the world does this have to do with juicing (I told you the other day that this stuff is just like relationships)?

I don’t think there is any way that I could have done this fast without the help and support of my coworkers that undertook it with me.  The reason I know this is because I have always quit on these kind of life change/health events within the first third of the adventure.  And I have tried short, long, exercise, diet, and activity changes that were much, much easier than fasting yet I didn’t have near the success.

We went through all the mess together.
We texted each other when we struggled.
We celebrated each and every day with each other.
We could understand each other’s misery.

There was something magical about coming in each day and knowing that everyone I was looking at all day was in the same boat as I am.

I guess I need to formally thank my coworkers for doing this nonsense.  I couldn’t have made it through the third day without knowing that I would be put on the spot the next day about the waffle I consumed.  If you are even a little, itty-bitty, teensy bit interested in maybe juicing then I would say find someone who is going to do this with you.  Preferably someone who you interact with daily.  I’m sure there is someone at your office or your house or in your neighborhood that could lose a couple of LB’s and would team up with you.

Challenge extended–movement to be continued

Now for the real reason that I wrote this post:

 

Ciao

 

SK

G was right

I was a band nerd in high school (technically I was a band nerd in college as well).  Our band director in high school was also one of the most influential men in my life growing up.  I was friends with both of his sons, spent countless hours at his home, and I was even lucky enough to speak on his behalf the day they named the fine arts building at the school in his honor.  His middle initial was G so that was one of the numerous nicknames we had for him.

G was notorious for his sayings that band people got used to hearing over our four years in his classes.  Some were funny, some were prophetic, and some I still don’t understand to this day.  One of his constants over the years was:

Plan your work and work your plan

Simple enough right?

We could apply this simple concept to countless applications in life from your finances to raising kids.  What I didn’t realize was that it might be the most critical component to completing a juice fast.

We decided from day one that we would make three days worth of juices at a time.  Simple enough?  What I didn’t realize is that this opened up one of my greatest revelations of juicing and healthy living:

You have to make being healthy as easy and convenient as it is to be unhealthy

(Boy I’m on it today)

Eating healthy, by definition, requires a lot more work than being obese.  There are very few fast food options that aren’t a complete nutritional train wreck.  But by definition they are FAST.  Microwave meals are FAST.  Eating junk food is FAST.  Preparing a fresh green salad or selecting some lean meats for dinner and properly preparing them is not only not fast but it can be expensive.

There is no way I could have done this if I had to make the juices during the day as things went along I wouldn’t have made it out of the first day.  I also traveled with a cooler in the car constantly.  I had to have juice and water with me at all times.  As I have been going through this, my hunger patterns have totally changed and I never wanted to get caught in a situation where I didn’t have my chosen tools for battle.

Keep your eyes peeled, I’m going to give a how we did the fast tutorial and then try to put together a group for a fast later in the year.  Who knows where this is going or when it will end…regardless it is going to be a fun ride.

Thanks G!

 

Ciao

 

SK

Day 7

I made it a week…like seriously it has been a week since I had solid foods; absolutely amazing.

Today is also the beginning of our last “new” batch of juices and apparently our juice master has gone into the lab and created a fresh bath of juices.  The weekend juices were super yummy, but he’s been using actual recipes and this time he’s straight winging it.  They were ok, but it was clear that these were “guesses” on what went well together (stay tuned at the end of the fast I’ll break down the recipes and what I thought).

Day 7 was pretty normal altogether.  I’m starting to miss actually eating.  It is not that I don’t like the juicing, but I don’t think I’m ready for an extension past 10 days though.  I am very excited to have a juicer of my own to start supplementing my post fast eating with my own juice concoctions.

Starting anything sucks.  Whether it is a new job or a new diet or a new pair of shoes, there is always some trepidation in it for me.  As much as starting sucks, I believe I am even worse at finishing things.  It has been a chronic issue since my childhood.  I start with great intentions on working out, or writing, or losing weight, or reading more and then I get bored or apathetic or busy or something and all that positive mojo goes right out of the window.  At this point of the fast I’ve accomplished way more than I truthfully thought I would.  There’s absolutely no way I’m not going to finish this process.

I’m going to lay off from the journal the final few days and simply give you guys the results on Friday.  I’ve got a lot of things in my head though that I would like to explore with the blog in the near future.  I’m really excited to be a little more healthy, a little less beefy, and ultimately a lot more inspired.  All of this from juice?  The Lord does work in mysterious ways.

 

Ciao

 

SK

Day 6 (the weekend)

For the better part of the past seven years, most of my weekends are consumed with baseball.  I absolutely love it, but it hasn’t really helped my relationship with food.  About a million drive through stops, countless hot dogs, and soda on top of soda on top of soda.  The other weekends have been just as poor habitually.  Even without baseball on the radar this weekend, I knew it would be a challenge.

Friday night there was a party with friends.

Saturday I played golf with a good buddy.

Sunday my son and I hung out and chilled.

Three absolute landmines for someone trying to stay on the juice train.

Amazingly enough, it really wasn’t that hard.  Habits are hard to break, so my plan for Friday night was to keep something in my hands the entire night.  So I spent three hours with a juice in one hand and a bottle of water in the other.  I really didn’t think about the consequences of this costume, but it was the greatest conversation starter ever.  I spent an evening explaining the benefits of juicing, the reasons why I’m doing it, and how it is making me feel.  An absolute winning proposition all the way around.  I even managed to get my son to smell them all and even, almost, take a sip of one of them.

Saturday I discovered them limits of juicing.  It was hot and sunny and evidently four hours of being outside in it and walking a course was too much for my 1000 calories.  I was completely drained by the time the round was over.  At the halfway point of the round a hot dog and a powerade sounded like heaven on earth.  But I continued to trudge through and made it to the end.  I had to fight my eyeballs to stay up past 9 pm that night.

Sunday was great.  I woke up without an alarm.  I was refreshed all day and really enjoyed hanging with my son even more than normal.  The challenges of cooking for him were really not an issue either.  I was full and satisfied and didn’t finish all of my final drink for the night.

I’m sleeping great, feeling great, looking better, and generally pretty excited about what’s going on.  The other positive event from the weekend was getting a juicer from a friend that wasn’t in use.  I’ll be locked and loaded to continue my juice evolution after we finish the fast.  Four more days to go y’all.  I seriously can’t believe I made it this far.

 

Ciao

 

SK