Monday, January 14, 2013


I started watching the "Hungry For Change" documentary a few days ago
 and when  it talked about how we are starving ourselves on a celluar levels it got me to rethink how much raw veggies I was consuming everyday. I'm a do it now type of a person so while watching the documentary, I immediately made a kale, parsley, cilantro, and apple raw juice. Within a few minutes my headache that I had been suffering from immediately went away.

My son sucked this juice down like it was the best thing he ever had in his life, he actually started crying when I took a sip lol. My husband immediately said "you see he knows what's good food, we just have to trained him by being a good example." Since then, I have been juicing for the last 4 days and I feel a 1000% percent better. This simple and frugal change is one I plan to keep doing for the rest of my life!

Below, I included the nutrients charts for each ingredient. The nutrients in one cup of each is completely mind blowing. As mentioned before, you can grow all of these except apples in even the most modest yards.

Kale, Cilantro, Parsley, & Apple Juice:

1 cup of Kale
1/4 cup of cilantro
1/4 cup of Parsley
1 apple

















NUTRITION INFORMATION
Amounts per 1 cup (60g)     ~       PARSLEY

Calorie Information
Amounts Per Selected Serving
%DV
Calories
21.6
(90.4 kJ)
1%
  From Carbohydrate
13.3
(55.7 kJ)
  From Fat
4.0
(16.7 kJ)
  From Protein
4.3
(18.0 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
3.8
g
1%
Dietary Fiber
2.0
g
8%
Starch
~
Sugars
0.5
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.5
g
1%
Saturated Fat
0.1
g
0%
Monounsaturated Fat
0.2
g
Polyunsaturated Fat
0.1
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
4.8
mg
Total Omega-6 fatty acids
69.0
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
1.8
g
4%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
5055
IU
101%
Vitamin C
79.8
mg
133%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.4
mg
2%
Vitamin K
984
mcg
1230%
Thiamin
0.1
mg
3%
Riboflavin
0.1
mg
3%
Niacin
0.8
mg
4%
Vitamin B6
0.1
mg
3%
Folate
91.2
mcg
23%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.2
mg
2%
Choline
7.7
mg
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
82.8
mg
8%
Iron
3.7
mg
21%
Magnesium
30.0
mg
7%
Phosphorus
34.8
mg
3%
Potassium
332
mg
9%
Sodium
33.6
mg
1%
Zinc
0.6
mg
4%
Copper
0.1
mg
4%
Manganese
0.1
mg
5%
Selenium
0.1
mcg
0%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
3.0
mg

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
52.6
g
Ash
1.3
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2513/2#ixzz2HPbqCsOv



NUTRITION INFORMATION
Amounts per 1/4 cup (4g)~ CILANTRO

Calorie Information
Amounts Per Selected Serving
%DV
Calories
0.9
(3.8 kJ)
0%
  From Carbohydrate
0.5
(2.1 kJ)
  From Fat
0.2
(0.8 kJ)
  From Protein
0.2
(0.8 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
0.1
g
0%
Dietary Fiber
0.1
g
0%
Starch
0.0
g
Sugars
0.0
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.0
g
0%
Saturated Fat
0.0
g
0%
Monounsaturated Fat
0.0
g
Polyunsaturated Fat
0.0
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
~
Total Omega-6 fatty acids
1.6
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
0.1
g
0%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
270
IU
5%
Vitamin C
1.1
mg
2%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.1
mg
1%
Vitamin K
12.4
mcg
16%
Thiamin
0.0
mg
0%
Riboflavin
0.0
mg
0%
Niacin
0.0
mg
0%
Vitamin B6
0.0
mg
0%
Folate
2.5
mcg
1%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.0
mg
0%
Choline
0.5
mg
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
2.7
mg
0%
Iron
0.1
mg
0%
Magnesium
1.0
mg
0%
Phosphorus
1.9
mg
0%
Potassium
20.8
mg
1%
Sodium
1.8
mg
0%
Zinc
0.0
mg
0%
Copper
0.0
mg
0%
Manganese
0.0
mg
1%
Selenium
0.0
mcg
0%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
0.2
mg

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
3.7
g
Ash
0.1
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2414/2#ixzz2HPcisERm



NUTRITION INFORMATION
Amounts per 1 cup, chopped (67g)~ KALE

Calorie Information
Amounts Per Selected Serving
%DV
Calories
33.5
(140 kJ)
2%
  From Carbohydrate
24.2
(101 kJ)
  From Fat
3.9
(16.3 kJ)
  From Protein
5.4
(22.6 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
6.7
g
2%
Dietary Fiber
1.3
g
5%
Starch
~
Sugars
~

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.5
g
1%
Saturated Fat
0.1
g
0%
Monounsaturated Fat
0.0
g
Polyunsaturated Fat
0.2
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
121
mg
Total Omega-6 fatty acids
92.4
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
2.2
g
4%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
10302
IU
206%
Vitamin C
80.4
mg
134%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
~
~
Vitamin K
547
mcg
684%
Thiamin
0.1
mg
5%
Riboflavin
0.1
mg
5%
Niacin
0.7
mg
3%
Vitamin B6
0.2
mg
9%
Folate
19.4
mcg
5%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.1
mg
1%
Choline
~
Betaine
~

Minerals
Amounts Per Selected Serving
%DV
Calcium
90.5
mg
9%
Iron
1.1
mg
6%
Magnesium
22.8
mg
6%
Phosphorus
37.5
mg
4%
Potassium
299
mg
9%
Sodium
28.8
mg
1%
Zinc
0.3
mg
2%
Copper
0.2
mg
10%
Manganese
0.5
mg
26%
Selenium
0.6
mcg
1%
Fluoride
~

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
~

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
56.6
g
Ash
1.0
g
Caffeine
~
Theobromine
~


Read More http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2#ixzz2HPd2Ocn8




NUTRITION INFORMATION
Amounts per 1 cup, quartered or chopped (125g) ~ APPLE

Calorie Information
Amounts Per Selected Serving
%DV
Calories
65.0
(272 kJ)
3%
  From Carbohydrate
62.1
(260 kJ)
  From Fat
1.8
(7.5 kJ)
  From Protein
1.1
(4.6 kJ)
  From Alcohol
0.0
(0.0 kJ)

Carbohydrates
Amounts Per Selected Serving
%DV
Total Carbohydrate
17.3
g
6%
Dietary Fiber
3.0
g
12%
Starch
0.1
g
Sugars
13.0
g

Fats & Fatty Acids
Amounts Per Selected Serving
%DV
Total Fat
0.2
g
0%
Saturated Fat
0.0
g
0%
Monounsaturated Fat
0.0
g
Polyunsaturated Fat
0.1
g
Total trans fatty acids
~
Total trans-monoenoic fatty acids
~
Total trans-polyenoic fatty acids
~
Total Omega-3 fatty acids
11.2
mg
Total Omega-6 fatty acids
53.8
mg
Protein & Amino Acids
Amounts Per Selected Serving
%DV
Protein
0.3
g
1%

Vitamins
Amounts Per Selected Serving
%DV
Vitamin A
67.5
IU
1%
Vitamin C
5.7
mg
10%
Vitamin D
~
~
Vitamin E (Alpha Tocopherol)
0.2
mg
1%
Vitamin K
2.8
mcg
3%
Thiamin
0.0
mg
1%
Riboflavin
0.0
mg
2%
Niacin
0.1
mg
1%
Vitamin B6
0.1
mg
3%
Folate
3.8
mcg
1%
Vitamin B12
0.0
mcg
0%
Pantothenic Acid
0.1
mg
1%
Choline
4.2
mg
Betaine
0.1
mg

Minerals
Amounts Per Selected Serving
%DV
Calcium
7.5
mg
1%
Iron
0.1
mg
1%
Magnesium
6.3
mg
2%
Phosphorus
13.8
mg
1%
Potassium
134
mg
4%
Sodium
1.3
mg
0%
Zinc
0.0
mg
0%
Copper
0.0
mg
2%
Manganese
0.0
mg
2%
Selenium
0.0
mcg
0%
Fluoride
4.1
mcg

Sterols
Amounts Per Selected Serving
%DV
Cholesterol
0.0
mg
0%
Phytosterols
15.0
mg

Other
Amounts Per Selected Serving
%DV
Alcohol
0.0
g
Water
107
g
Ash
0.2
g
Caffeine
0.0
mg
Theobromine
0.0
mg


Read More http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1809/2#ixzz2HPdM7ZK8

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