DIETS

Juice Cleanse

a fad diet in which a person consumes only fruit and vegetable juices while abstaining from solid food consumption. It is used for detoxification, an alternative medicine treatment, and is often part of detox diets.

what am I doing . . .

For this diet I am going to make three of each juices down below, and will drink one of each type of juice a day. Every 2 hour I will drink a juice and in the 2 hours in between drink lots of water and I will do this for three days. I also have two other people participating in this cleanse with me. We will be writing down how we feel and how the day went at the end of everyday. this information will be up in the weekly updates section after the cleanse.

benefits

high in vitamins and minerals
Drinking juices could introduce extra nutrients into the body to boost overall health
Drinking adequate fluids like water and low sugar, cold pressed juice helps the body function more efficiently
improves energy
helps remove toxins more effectively
your body can more easily absorb nutrients

Juices

Green juice

6 stalks of celery
1 cucumber
2 large green apples
3-4 massive leaves of kale
3-4 massive leaves of romaine
Healthy handful of spinach
Less massive handful of parsley
1 lemon

P.A.M. Juice

1/3 of a pineapple
2 large green apples
A few pinches of mint (don’t add too much, or it’ll overpower the other flavors)

note: All of the juices I will be drinking in this cleanse will be homemade.

Spicy Lemon Juice

16 oz of water
3-4 juiced medium Lemons
A few dashes of cayenne
1 tablespoon of agave/honey

C.A.R Juice

2 large green apples
2 beets (green stalks and all)
3 large carrots
1.5 tablespoons of ginger
1 lemon

Almond Milk with two scoops of protein powder

Natural diet

For this diet I will only eating food that is natural or organic and was not packaged. Foods like fruit, veggies, meats, grains, and more. The goal of this diet is to eliminate all preservatives, pesticides and chemicals that come from plastic. I will not be eating anything from a plastic or packaged container.

benefits

organic and natural foods are found to have more nutrients
organically farmed livestocks have more omega 3 fatty acids
organic grains have lower cadmium levels
organically grown produce has lower detectable levels of pesticide residue
Meats produced conventionally may have a higher occurrence of bacteria resistant to antibiotic treatment.

natural and or organic

RECIPES

cauliflower rice with tofu and peanut sauce
chia seed pudding
kale and spinach smoothy
beans and eggs
avocado toast
smoothie bowls
hummus and veggie wrap
protein pancakes
protein smoothies
energy and protein balls
low carb protein muffins
peanut butter dark chocolate oatmeal bowl
kale salad
cauliflower pizza

note: you can make almost any recipe natural and or organic by buying the correct ingredients

vegan

In 2017 the demand for meat free products rose by 987% and by 2018 the vegan diet was the most popular health trend. The vegan diet is a diet were you do not eat any animal products such as milk, cheese, meat, eggs, and more. People go on the vegan diet or become vegan for so many different reasons. Some want to eat healthier, some do not like meat, some do it for weight loss, and some do not believe in the slaughtering and cruel treatment of animals. But whatever your reasoning is for going or being a vegan you will find many benefits and struggles. I believe that the pros outway the cons but some may disagree. When it comes to cons ,I am going to be honest, the vegan diet can have many. One of the big ones is that you do not get all of the right nutrients. Vegans can have low amounts of protein, zinic, iron, vitamin b12, and omega 3 polyunsaturated fatty-acid. Some of these necessities can not be found in the vegan diet which means you would need to take supplements. Supplements are recommended for vitamin b12, and omega 3 polyunsaturated fatty-acid which can not be found in the vegan diet, an iron supplement is also recommended because you get very little iron in the vegan diet. For the others Protein and zinc, you just need to know which foods contain them and be aware of the amount you are eating of those food, so you get enough nutrient. Some foods that contain protein that you can eat as a vegan are, lentil, chia seed, quinoa, oatmeal, tofu, and veggies. Some vegan foods that contain zinc are nuts, seeds, and whole grains. Another con to being a vegan is having very little options at restaurants, but today more and more restaurants are coming out with vegan menus with the increase of popularity of veganism. Despite the cons veganism also has many pros. Some pros include lowering cholesterol and blood pressure, improving exercise performance, and lowers your risks for diabetes and other chronic diseases. I believe that all of these pros do outway the cons because in the end you are living a healthier life that is one hundred percent helping your body if you are doing it right. I myself could not try out the vegan diet between travels, my dance training, and dance competitions it was not going to work, and I want to set myself up for success, not failure. This is something that everyone should remember when trying out any new diet, but especial the vegan diet.

vegetarian

The vegetarian diet is a diet were the only food restriction is meat. When on a vegetarian diet you can not eat meat and have to use plant protein to replace the protein you are losing from the meat.

benefits

positively affect exercise performance, such as physical fitness, resilience to chronic diseases, and weight control
Improves energy level
Improves over all health
Lowers depression and stress levels
Improves over all mood
Has a long term positive effect on the immune system
improves over all physical health

vegetarian recipes

cauliflower rice with tofu and peanut sauce
chia seed pudding
kale and spinach smoothie
beans and eggs
avocado toast
smoothie bowls
hummus and veggie wrap

RECIPES

protein pancakes
protein smoothies
energy and protein balls
low carb protein muffins
peanut butter dark chocolate oatmeal bowl
kale salad
cauliflower pizza

VEGETARIAN EVALUATION

Over all I really liked the vegetarian diet and after I am done with this project I am considering becoming a full time vegetarian. I loved the way I felt every day and it makes it easier to make healthy decisions at restaurants and at social events. I found that a vegetarian diet is very easy to follow and it was not hard to meet my nutritional needs. If you are considering be a vegetarian you need to beware of of one thing, and that is eating fake chicken. When on this diet I only ate fake chicken once and that was only to try it out. In one of the articles that I read it warned me about the harm of fake chicken and how that was the wrong way to be a vegetarian. Also when I ate the fake chicken I got a very bad stomach ache. I also found that the initial transition into vegetarianism is very smooth and I did not crave all meat in sight. Overall I give the vegetarian diet an 4 out of 5 and highly recommend.