Tag: chef v

What Do I Eat Today – “On The Go” Menu

Chef V


what do I eat today bibimbap

This month’s “What do I eat Today” menu is all about eating healthy during crazy busy times. I'm working extra hours to manage our orders and when I get out of the office to shop and run errands, lines are long and traffic is heavy.  So this menu is all about eating well on the go.

Start your day with lemon juice & water, then followup with Green Drink. Breakfast is a yummy Acai Bowl, and lunch is a my savory Carrot Ginger Salad, made ahead in a mason jar so you can take it with you.  Afternoon snack is another “on the go” item, my Goji Berry Trail Mix.

Dinner is a new recipe from me, my version of a Bibimbap Bowl. Dessert is a yummy vegan eggnog – I recommend drinking it with your feet up, relaxing after your busy day.

Veronica drinking green drink on a busy street

First Thing in the Morning

I have lemon water in the morning and then I wait until I'm hungry to have my Green Drink.


acai bowl

For Breakfast – Acai Bowl

This recipe is made in a Vitamix and can be served in a bowl or in an “on the go” cup.

The acai berry is a grape-like fruit native to the rain forests of the amazon. It has a tropical, sweet taste and a very short shelf life, so we don't often find them fresh in the store. Acai berries contain antioxidants, fiber, and heart-healthy fats.

get the recipe


carrot ginger salad

Lunch – Carrot Ginger Salad

Green is good! Starting with fresh locally sourced organic greens, add carrot, celery, radish, red onion, cucumber, and grilled chicken (optional). Top your salad with my Carrot Ginger Salad Dressing.

Make this as a mason jar salad and take it “on the go”.

Get the recipe


goji berries

Afternoon Snack – Chef V's Goji Berry Trail Mix

Trail mix is a healthy alternative to sugary commercial candy, loaded with artificial ingredients. My recipe includes super healthy goji berries, nuts and seeds.

Try different ingredients to create some fun mixes. I generally use one or two raw nuts, one seed, and one dried fruit. Some ideas for nuts: almonds, walnuts, pistachios, cashews, pecans, or macadamia nuts. For dried fruit, always choose unsweetened and unsulfured fruits. My favorites include pineapple, apple, mango, and blueberries. And, of course, goji berries.

Get the recipe


bim bop bowl

Dinner – Bibimbap Bowl

10 minute meal! It’s the holiday season and I’ve been cooking all day getting ready for tomorrow. I need a fast but healthy meal. This one is a crowd favorite!

Get the recipe


eggnog

Dessert –  Vegan Eggnog

Spread holiday cheer with my vegan take on a traditional favorite, eggnog. This thick, wonderfully flavored beverage can be made in many ways than one. Why not try my adult version with coconut nectar and almond milk. Not too thick, this chilled iconic drink will warm the hearts of your family and friends. Homemade, delicious and beautifully presented, how can it not?!

Get the recipe

veronica and brandon

Red White & Blue Smoothie Bowl

Jean Yates

My Red White & Blue Breakfast Smoothie Bowl is delicious, good for you, and easy to make. Start off the holiday celebration with this yummy breakfast!

Use any smoothie as the base. Top with raspberries or strawberries, blueberries and coconut shreds.

My favorites smoothies to use as the base are:

red white blue smoothie

Ingredients

  • 2 cups smoothie from my drinks recipes 
  • 1/2 cup strawberries, blueberries or other fresh organic berries

Optional: gluten free granola

Directions

Fill bowl with one of my favorite smoothies. Top with raspberries or strawberries and layer the coconut shreds and blueberries to make a patriotic treat.

Grilled Mango Salad

Jean Yates

My Grilled Mango Salad makes any meal delicious. It combines the hearty flavor of black beans with the luscious richness of mangoes and avocado, all in a healthy salad, perfect before or after a Chef V Cleanse.

Chef V’s tip: Add grilled chicken or fish for more protein!   – Veronica

Serving Size: 4 People

grilled mango salad

Ingredients

  • 1 to 2 mangos, peeled and cut into thick slices
  • 4 cups mixed greens (use your fav!)
  • 1/2 cup red onion
  • 1 cup cooked and cooled or 1 (15 ounce) can black beans, drained and rinsed
  • 1 avocado, diced
  • 1/4 cup Chef V's Cilantro Lime Dressing

Directions

Preheat a grill or grill pan on a stove over medium-high heat. Place the mango sliced on the grill rack or pan and cook for 1 minute, or until grill marks appear. Transfer to a cutting board and cut the grilled mango into smaller chunks.

Plate the greens and top with grilled mango, red onion, and black beans. Drizzle with dressing and serve.

Medicinal Herbs: Get Busy Cooking!

Jean Yates

CBD oil

“Let food be thy medicine and medicine be thy food.” 

As a certified nutritional therapist, I strongly identify with the quote from the ancient Greek physician, Hippocrates. 

With the exception of a rare cheat meal, every single bite of food—and drink—you consume should support your health. 

That’s why the first thing I do every morning after drinking a glass of water and waiting half an hour or so is drinking 16 oz of Organic Green Drink. The 7 leafy greens flood my trillions of cells with pure phytonutrients. 

But when it’s time to get cooking in the kitchen, not only am I preparing low-starch veggies and lean proteins, I’m also sprinkling in an extra dose of medicine: herbs. 

Herbs are so much more than flavor enhancers. For thousands of years in the Far East, medicinal herbs have been used topically to treat skin conditions, fevers and dozens of other symptoms. Medicinal herbs have also been used as food, not just to enhance taste but also to keep the body in balance, or help it get back to balance if you’re sick or feeling tired. 

There’s a good chance you’re already using some medicinal herbs in your own kitchen. Here are some of the most popular herbs that are also used in traditional herbal medicine in China and other countries in the Orient. Start cooking with them daily and notice if you feel the difference!

Sample Code

Ginger 

Every home chef uses ginger from time to time. But research studies show that it’s one traditional medicinal herb that’s worth using a lot more often than not. 

When I was a kid and had a tummy ache, my mom would give me ginger ale. Even with all the sugar in the soda, the ginger compounds would get rid of my nausea or cramping instantly. I’m sure you can relate. 

Over 100 compounds have been isolated from ginger. Studies (like this one) show that ginger functions as an antioxidant, antimicrobial and prevents inflammation in the brain. And ladies, if your monthly cycle is painful, get slicing on the fresh, raw ginger. (You may even want to consider also taking a ginger supplement.)

If you tend to run cold, even if it’s not a frigid winter day, cooking with ginger can instantly warm you up. Ginger also fortifies your immune system. If you tend to catch colds easily in the winter then you should definitely add ginger to your stir fries. 

Turmeric

I believe this yellow-ish spice is just as valuable as gold, if not more so because, well, if you eat edible gold, you can’t absorb it. But turmeric on the other hand is one of the most powerful anti-inflammatory medicinal herbs. With the exception of ginger, turmeric has probably been the focus of the most research of any medicinal herb. 

If you’ve ever had a curry dish, you’ve tasted turmeric. I know it might not sound appetizing and probably sacrilegious to Italian foodies and chefs, but I’m so down with turmeric I even add it to pasta dishes. 

I admit that turmeric has an acquired taste; peppery, earthy, slightly bitter. But once you get used to it, you’ll learn to really appreciate its bold flavor. For at least 2,000 years, turmeric has been used as a medicinal herb in Southeast Asia. In traditional Chinese medicine, turmeric is thought to unblock blood stasis and move the Qi. Translation: it improves blood circulation, which leads to feeling more energetic. 

medical cannabis

Mushrooms

Wait, mushrooms are herbs? I thought they were a fungus? 

If that’s what you’re thinking, you’re not wrong. But according to herbalism, edible ‘shrooms are considered herbs precisely because they have medicinal value. 

Mushrooms are having a magical moment in the West after being relegated to a bland, squishy pizza topping for the most part for so long. These days, mushrooms are added to coffee blends, adaptogenic herbal energy drinks and more. 

And this is a good thing. That’s because mushrooms help support a balanced immune system. 

Like all produce, the best mushrooms to purchase are organically-grown varieties that you can get at your local farmer’s market or CSA (community-supported-agriculture).

In traditional Chinese medicine, mushrooms like reishi—the king of all mushrooms in China—are added to soups and tea, and are used to treat coughing and wheezing. 

Lately, I’ve been so impressed by how far edible mushrooms have come. I have sunk my teeth into a vegan mushroom burrito that I swear had the consistency and taste of steak!

Cinnamon

Another common medicinal herb that you’re probably already using is cinnamon, but most likely, you’re only adding this spice to coffee, tea, yogurt or waffles. (Both spices and herbs come from plants; spices are derived from roots.) 

Try adding cinnamon twigs to other dishes from now on. Similar to ginger, cinnamon has warming properties. So if you’re constantly running cold, adding a cinnamon twig to your dishes can fire up your furnace. 

Managing blood sugar levels is one of the biggest benefits of consuming cinnamon on a regular basis. If you gotta have some honey or maple syrup with your yogurt, then definitely sprinkle a bunch of cinnamon to slow down the blood sugar spike. 

But try to also add cinnamon twigs to stir fry dishes, salad dressings, low-carb baked treats, and more. 

Leptin function

Mint

I’ve included a couple Yang-fortifying herbs above: ginger and turmeric. Mint is a Yin-fortifying herb, which helps cool the body down. If you’re sweating over the stove in the summer, add plenty of mint to your food or drinks. Mint helps clear the body of excess symptoms associated with heat imbalances, according to Chinese medicine. So if you have a fever, rash, sore throat, or cough drink plenty of peppermint tea and add sprigs of mint to your dishes. 

Mmmm. I’m getting hungry. I wish I could come over and help you get cooking with these medicinal herbs!

To your health.

Chef V

Cilantro Lime Vinaigrette Dressing

Jean Yates

Chef V’s Tip: Most of my salads are delicious with my Cilantro Lime Vinaigrette or Creamy Avocado Dressing. Use these on any salads unless otherwise specified. Dressings serve 4-6. – Veronica

creamy avocado dressing

TOTAL TIME: 10 min

SERVES 4-6

Ingredients

  • 1 tablespoon fresh lime juice
  • 1 tablespoon white vinegar
  • 1/8 teaspoon sea salt
  • 1 clove garlic, minced or pressed
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons cold-pressed olive oil
  • 2 tablespoons cold filtered water

Directions

For Cilantro Lime Vinaigrette, process all ingredients in a Vitamix until smooth and well combined. Will keep refrigerated in an airtight container for up to 1 week. Shake well before each use.

Chef V’s Almond Flour Crusted Chicken

Chef V

This is a new recipe I created recently that uses crushed almond flour crackers and is served with a honey mustard sauce. It makes a delicious main course, accompanied by my Mandarin Asian Salad.

chia seed pudding

Ingredients

2 chicken breast, boneless, skinless (pounded flat so they cook even)

Marinade

    • 1 tbsp lemon juice
    • 1 tbsp Dijon mustard
    • 2 garlic clove, minced
    • 1 tsp. apple cider vinegar
    • 1 tbsp olive oil
    • 1 tsp. Chopped fresh herbs (oregano & thyme)
    • Pinch of salt and pepper

Breading

  • 2 cups Simple Mills almond flour crackers blended finely
  • Add 2 tsp fresh chopped oregano & 2tsp fresh chopped thyme

Honey Mustard

  • 2 tbsp yellow mustard
  • 1 tbsp honey

Directions

Mix all marinade ingredients together in a small bowl. Use the sauce to marinate the chicken for at least 30 minutes.

Remove the chicken from the marinade and dip in the breadcrumbs, coating the chicken on all sides.

Heat 3 tbsp. oil to medium high and add chicken to hot oil. Cook for 3-5 minutes on each side, carefully not to burn by reducing heat to medium as needed.

Serve with honey mustard dipping sauce. 

Sloppy Joes with Chef V BBQ Sauce

Chef V

This Sloppy Joe recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw on a gluten-free bun.

Did you know the sandwich probably originated in Sioux City, Iowa in the 1930s. According to legend, the “loose meat sandwich” was created by a cook named Joe. My version is made with ground turkey and my tomato-less BBQ sauce.

sloppy joe sandwich

Ingredients

-2 tbsp water

– 1 lb organic ground turkey

– Chef V's BBQ sauce

Directions

Add 2 tbsp water to a frying pan over medium high heat. Add the ground Turkey and brown the turkey (about 5 minutes). Mix with the BBQ sauce on the stove. 

Continue to warm for 1-2 minutes and serve with your favorite gluten free bun and my coleslaw recipe.

How “Fat” Is Your Blood? Organic Green Drink Clinically Proven To Lower Triglycerides

Chef V

triglyceride levels down

Do you have any idea what your triglyceride levels are? If not, you should. One of the key markers of cardiovascular health, triglycerides are largely affected by your diet and lifestyle. The good news is that according to a clinical trial, there’s one easy way to dramatically reduce your triglyceride levels: doing a Chef V 21 Day Detox.

Dietary fat has a negative connotation. You see, far too many people don’t eat enough healthy fats like avocados, nuts, seeds, olives, salmon, and olive oil. One reason for the lack of healthy fats in the diet is that many people still believe that eating fat makes you fat, even though studies show that eating healthy fats may be beneficial for improving obesity.   

But there is one way in which fat deservedly has earned a dubious reputation: fats in the blood, better known as triglycerides. 

What Are Triglycerides? 

Triglycerides are a type of fat that circulates in your bloodstream. The most common type of fat in your body, triglyceride levels are determined by two primary things: 

  • The food you eat
  • Calorie intake

If you’ve never thought about your triglyceride levels, here’s why it’s so important. You see, when you consume more calories than you burn, the extra calories are stored as triglycerides in fat cells. In other words, triglycerides are essentially stored fat. 

When you exercise, your body will release some of the triglycerides for energy through hormone signaling. Intermittent fasting is another example of when your body burns triglycerides for energy.

So in this respect, triglycerides are important for overall health. If you had no triglycerides, you’d have no energy. 

But, like with everything in life, too much of anything can be dangerous. And it turns out that approximately 1 in 3 Americans has high triglyceride levels. 

bar graph

The Dangers of Having High Triglyceride Levels

High triglyceride levels in your blood can raise your risk of heart disease and stroke, explains The National Heart, Lung and Blood Institute. 

So what causes excessive triglyceride levels? Sometimes it’s genetics, but most often, it’s lifestyle, starting with diet. Again, most people think that if you eat fat, you’ll get fatter. And if triglycerides are fat in the blood, then it stands to reason that the more fat you eat, the more fat you’ll have in your blood. 

But that’s not necessarily the case, especially if you consume a Mediterranean diet rich in heart-healthy monounsaturated fats, like the type of healthy fats I mentioned at the beginning. 

The biggest dietary culprits that contribute to high triglyceride levels are:

  • Added sugars (soda, fruit juice, energy drinks, etc.)
  • Refined grains (cereal, bread, bagels and other baked goods)
  • White flour
  • Wheat flour
  • Alcohol 
  • Fatty cuts of meat

If you exercise every day and eat a diet that consists mostly of fruits and veggies, low-starch grains (quinoa, wild rice, ancient grains), lean protein, and healthy fats, you’ll likely keep your triglyceride levels in a healthy range (below 150 mg/dl). 


happy people high five

Chef V: Clinically Proven To Reduce Triglycerides

The problem is that for some people, switching from a sedentary lifestyle and eating healthy is not easy; it’s a radical transformation. The question then becomes, what’s a relatively easy way to experience a health transformation? And in the process, lower your triglyceride levels, which reduces your risk of developing heart disease. 

The answer is doing a CHEF V 21 DAY DETOX. 

Now, I know that if you’ve never done a detox, it sounds intimidating. But what if I told you that it’s so easy to follow and there’s no guesswork involved? Not only that, what if I told you that your triglyceride levels could be slashed by over 20%? 

But don’t take my word for it. Take the results from an independent study by Citrus Labs that studied the effects of doing a CHEF V 21 DAY DETOX, followed by a 7 day period where the 38 participants consumed a 16 oz serving of Organic Green Drink.

At the start of the trial, participants had a baseline average triglyceride level of 143mg/dl (milligrams per deciliter). 

By the end of the 28-day trial, the 38 subjects’ average triglycerides plummeted to under 110—a reduction of over 23%. 

Not only that, but the participants also experienced an improvement in other metabolic markers.

“Overall, participants saw a statistically significant improvement in total cholesterol, triglycerides, LDL cholesterol, cholesterol/LDL cholesterol ratio, and HbA1C (A1C blood sugar). These findings suggest that the Chef V protocol, as used in this trial, is effective at bringing about positive changes in each of these cardiovascular health biomarkers in just a 28-day test period.”

—Citrus Labs' conclusion


fat in veins

Chef V: “Using As Directed” Is Easy As 1-2-V

If you’ve never done a 21 DAY DETOX, choose the STARTER option. That’s the plan the 38 participants followed. There are 3 phases during the STARTER plan. On Days 1-7 and 11-21, you’ll follow my Healthy Routine. On these days, you’ll get a 16oz Green Drink and Protein Shake, then choose your lunch, snack and dinner from my Meal Planner, which contains delicious recipes, helpful tips and resources. 

In between those two phases, on Days 8-10, you’ll follow my 3 DAY CLEANSE, which I created for safe yet maximally effective weight loss and detoxification. Each day during the 3-Day Cleanse, you’ll get four (4) 16-oz Green Drinks, 2 Protein Shakes, and a Detox Soup for dinner.

To boost your results, I’ll also send you a free digital copy of my recipe book, “Making Cleansing Easier”, which contains hundreds of ideas for creating healthier and cleansing meals for you and your family. 

I always knew that the detox and cleanse plans I created would lead to health transformations, like Sabrina’s 100-pound weight loss success.

But now Chef V has the backing of a clinical trial to prove it!

I look forward to helping you create your own health success story. 

Love, 

Veronica “V” Wheat
Founder, CHEFV.com

Chef V’s BBQ Sauce

Chef V

Nightshades tend to cause inflammation in the body. Tomatoes are in lots of yummy sauces like ketchup, BBQ sauce and marinara. These sauces can cause inflammation in the body and discomfort.

Try this tomato-less bbq sauce recipe as an alternative and see how much better you feel. You can use this sauce on anything that calls for BBQ sauce.

jackfruit

Ingredients

– ½ yellow onion
– 1 cup sweet potatoes cooked and mashed
– 3 tablespoons apple cider vinegar
– ½ cup coconut sugar
– 3 tablespoons coconut nectar 
– 1 tablespoon honey 
– ½ teaspoon smoked paprika 
– 1 teaspoon garlic powder
– ½ teaspoon chili powder 
– ½ teaspoon mustard powder 
– ½ teaspoon salt
– ½ cup water

Directions

– In a medium sized pot, boil water and your peeled and chopped sweet potatoes until fork tender. Drain the potatoes and mash lightly with a fork.

– In a blender or food processor, combine all ingredients. Blend on medium speed for 1 minute or until the sauce is smooth.

– Transfer the sauce to a small pot and cook on low for 15 minutes, stirring to make sure it doesn’t burn on the bottom.

– Use sauce immediately or store in the fridge for 1 month.

Use this sauce with my Pulled Jackfruit, Shredded Chicken, and Sloppy Joes sandwiches.

Chef V’s Top 12 Foods For Conquering Seasonal Allergies

Chef V

super bloom California poppies

The wild, wet Winter and Spring of 2022/2023 are mercifully over. Thanks to all the rain that drenched San Diego, West Coast headquarters of ChefV.com, there’s a super bloom of flowers. But with the beauty comes the beast of seasonal allergies.

No matter where you live, certified nutritional therapist and ChefV.com founder Veronica “V” Wheat serves up the best foods for fighting seasonal allergies. Dig in!

Before I reveal my top foods for fighting seasonal allergies, let me come to the defense of flowers. You see, I think pollen needs a new publicist. While it’s true that some people are naturally very sensitive to pollen, I don’t think we were put on God’s great green Earth to suffer at the hands of microscopic flower dust. 

At the very least, pollen isn’t the only reason that inflammatory molecules like histamine in many people goes rogue, never letting its foot off the immune response accelerator. 

I think a big reason for the spike in allergies is exposure to chemicals. That’s why I highly recommend not using household cleaners and beauty products that contain fragrance and other synthetic chemicals. 

cleaning supplies

So is it your imagination? Does it seem like the rate of allergies is skyrocketing? No, it’s not you.

A 2022 study published in the journal, Nutrients, says that a “prevalence of allergic diseases and asthma has increased significantly in the last decades, especially in the western world.” Along with obvious reasons such as poor diet, stress and chemicals, the study offers an interesting theory.

“This phenomenon [increase in allergic diseases] has been attributed mainly to changes in environmental exposures and lifestyle. It is understood that a lack of natural stimulation of the immune system by the microbes from the external environment favors an allergic response. Our hygienic, modern lifestyle lacks sufficient contact with nature and has changed our immunity and reduced the diversity of our internal microbiome.” 

In other words, could it be that over-using disinfectants and hand sanitizers has caused a spike in allergies? Hmmm. Food for thought. 

Now let’s check out some of my favorite foods for preventing an overactive immune response and seasonal allergies.


bee with pollen covered legs

1. Bee Pollen

Bee pollen is so last week, when I talked about it at length here. But one thing I didn’t mention: Is using bee pollen the equivalent of fighting fire with fire? After all, if pollen makes people sneezy and go through half a box of tissues, how can consuming bee pollen help? For starters, I should point out that bee pollen is not safe for everybody. Some people may be allergic to it. But if you’re not, bee pollen works by reducing histamine. 

A 2008 study showed for the first time that bee pollen inhibits the activation of mast cells. Mast cells secrete histamine and sound the alarm in your immune system. 


honeycomb in bowl

2. Raw, Local Honey

Pollen isn’t the only functional food from bees. Of course, bees make honey. But not any honey will do for the relief of seasonal allergies. You need to consume raw, local honey. Why raw? Because with regular honey that’s pasteurized, the antioxidants are destroyed. (It’s the same reason Chef V Organic Green Drink is never pasteurized!)

And why is it important to consume local honey? When you consume local honey, you’re getting small amounts of pollen that’s local to your area. This will get your immune system to recognize that pollen is not a threat. 

How good is honey overall, according to the research? This 2021 study says that the “therapeutic properties of honey such as anti-microbial, anti-inflammatory, and wound healing have been widely reported. A number of interesting studies have reported the potential use of honey in the management of allergic diseases.”


black kale in basket

3. Quercetin-Rich Foods

Quercetin is the queen of antioxidants, and one of the best phyto(plant)-nutrients for getting those mast cells to chill out. So where can you find quercetin? The mighty duo of black kale and green kale, which are 2 of the 7-certified organic leafy veggies in Organic Green Drink. 

You can also find quercetin in broccoli, onions, capers, blueberries and apples. I’ll be the first to admit that quercetin won’t work as quickly as Benedryl. So the key is to start eating plenty of these foods before allergy season begins. (You can also take a high-potency quercetin supplement.)


citrus fruits

4. Citrus Fruits

No surprise here, because vitamin C acts like a natural antihistamine. 


citrus fruits

5. Omega-3 Fatty Acids

This is a tricky one for vegetarians because the best sources of omega-3’s are wild salmon and other cold-water oily fish. These fish contain DHA/EPA, which are more potent omega-3 fatty acids than ALA, the vegetarian source.

For vegans, I recommend taking an algae oil supplement. Algae is naturally-high in omega-3s. Salmon feed on algae and this is the reason why they are rich in this anti-inflammatory healthy fat. 

Tomato Paste

From what I’ve read, tomatoes are a great seasonal allergy fighter. That’s because they’re high in vitamin C and lycopene, another type of antioxidant. But I don’t think adding a few slices of tomato to a sandwich or salad is going to do you much good if you’re suffering with seasonal allergies. 

Instead, I’d go with tomato paste, which is much richer in lycopene per serving than a regular tomato. A 2021 study says that lycopene was “effective in the treatment of allergic rhinitis, and this effect was found to be stronger with increasing doses of lycopene.” 


nettle leaves to make tincture with

7. Nettle Leaf

Want the sciency explanation how nettle leaf works? Here’s straight from the horse’s mouth (this 2009 study) “Nettle inhibits several key inflammatory events that cause the symptoms of seasonal allergies. These include … activity against the Histamine-1 receptor and the inhibition of mast cell…preventing degranulation and release of a host of pro-inflammatory mediators that cause the symptoms of hay fevers.” 

So start drinking nettle tea. 

8. Fermented Foods

Remember those researchers from the Nutrients journal who suggested that people aren’t exposed to enough germs in the natural environment as a reason for the soaring rates of allergies? 

They also said that we should be consuming more fermented foods like all-natural, sugar-free, plain yogurt, tempeh, kefir and sauerkraut. “The metabolic and enzymatic activity of microorganisms involved in fermentation can exert anti-inflammatory and antioxidant action.”


ginger cinnamon turmeric

9. Ginger 

A 2016 study in the Journal of Nutritional Biochemistry says that ginger “suppresses cytokine production for T cell activation and proliferation, thereby not causing B cell and mast cell activation and resulting in prevention or alleviation of allergic rhinitis symptoms.” 

10. Turmeric/Curcumin

Turmeric’s active ingredient, curcumin, contains potent anti-allergenic properties. A 2016 study showed for the first time that curcumin may “improve nasal airflow and modulate immune response in patients with allergic rhinitis.” 

11. Pineapple

Bromelain, the main enzyme in pineapple is best known for supporting digestion. But it also may help reduce inflammation associated with allergies. A 2012 study found that bromelain “was found to [prevent the] development of allergic airway disease (AAD) … From this reduction in AAD outcomes … bromelain may have similar effects in the treatment of human asthma and hypersensitivity disorders.”

12. A Rainbow of Veggies

As if you need another reason to eat veggies! Eating a diverse range of colorful veggies like green leafy veggies in Organic Green Drink, squashes, red bell peppers and carrots ensures that you’re getting adequate antioxidant pigments called carotenoids. 

Carotenoids support healthy inflammation levels. But don’t just take my word for it. Says this study:

“High plasma carotenoid concentrations reflecting a diet high in various fruits and vegetables might have a protective effect on allergic rhinitis in adulthood.”

I include many of these seasonal allergy fighters in my recipes, which you can find here. 

Good luck this allergy season!

Love, 

Veronica “V” Wheat
Founder, ChefV.com

Raw Coleslaw

Chef V

This coleslaw recipe goes well with my BBQ Jackfruit Sandwich, my Shredded Chicken Sandwich, and my Sloppy Joe Sandwich.

coleslaw

Ingredients

-2 cups shredded green cabbage
-1/2 cup shredded carrot 
-1/2 cup shredded red cabbage 
-3/4 cup Chef V Raw Mayo 
-1 tbsp.  coconut sugar 
-Salt and pepper to taste 

Directions

Mix all ingredients. Serve on my Jackfruit, BBQ Chicken or Sloppy Joes sandwiches on your favorite gluten free bun.

Golden Milk: Drink your Turmeric

Chef V

golden milk

Golden Milk … just the name of it sounds alluring, exotic, and appealing to our inner child. Kind of like chocolate milk. But golden milk is way healthier than chocolate milk.

In fact, golden milk isn’t really milk at all.

Golden Milk: What is it?

There are a few beverages you might want to drink everyday (sorry, coffee: you’re not on the list, though I do love you at times). First on the list is Organic Green Drink, a refreshing and delicious blend of the world’s most detoxifying green, leafy plants.

The next super beverage on my list of nutritional liquid powerhouses is bone broth. Bone broth from humanely-raised animals contains amino acids and collagen. Collagen can improve your gut health, skin, and immune system. It can also better cushion and protect your ligaments, tendons, bones and joints and make your hair and nails stronger.

Golden milk is the third beverage I highly encourage you to drink as often as possible. Golden milk’s featured ingredient is turmeric.  But let me catch you up to speed on why this golden-colored spice (hence the name golden milk) is, well, the spice of life.

Turmeric contains anti-cancer, anti-inflammatory, anti-bacterial, anti-viral, anti-oxidant, and heart-protective properties. Moreover, another of the golden milk health benefits is that turmeric helps normalize your blood sugar levels. This is super important if you’re trying to lose weight or detox.

To make an easy vegan golden milk, just add some nut milk, coconut milk (it’s one of the few foods I buy in canned form). You can also make golden milk extra creamy by adding coconut oil.

The healthy fats from coconut and the amazing health benefits of turmeric make golden milk a must do morning ritual.

Golden Milk Health Benefits: Weight Loss and So Much More!

Recently, I shared with you how several Chef V client relations specialists have lost weight following a low-carb diet. Low-carb diets are only healthy if you replace the starchy carbs with healthy fats. Coconut is one of those healthy fats. (I love coconuts so much I named my dog, Coconut.)

The fatty acids in coconut don’t get stored as fat. Instead, they are immediately used by the body as energy. Imagine if you were able to ditch crackers, cookies, and all those other junky carb foods and replaced those empty calories with healthy fats. You just might achieve super fast weight loss.

Making a golden milk recipe vegan is easy. Again, all you need is the turmeric spice, coconut milk and/or coconut oil. It’s important to add coconut to the recipe. That’s because turmeric is fat-soluble. That means you need to eat some fat (it doesn’t have to be a lot; a tablespoon is more than enough) to absorb it and get the golden milk health benefits.

Moreover, by using coconut milk, you’re getting lots of vitamins and minerals that you wouldn’t get with just coconut oil.

How to make easy Vegan Golden Milk

To make my version of this yummy drink, you’ll need:

2 cups of your favorite nut milk (I prefer My Almond Milk)

1/4 teaspoon of ground turmeric

1/8 teaspoon of ground ginger (which has amazing health benefits, including clearing your blood of fatty deposits),

1/8 teaspoon ground cinnamon (which helps lower blood sugar)

1 teaspoon of coconut nectar (which is a natural, low-glycemic sweetener that won’t spike your blood sugar).

Some nutritionists recommend adding a dash of black pepper as well to increase the bio-availability of the turmeric. The best thing about making a vegan golden milk is you can enjoy it hot or cold. To enjoy hot, simply heat up the plain “milk”. I prefer to simmer it on the stove rather than use a microwave. Take the warmed or cold  “milk” and place it in your Vitamix or other blender. Add the rest of the ingredients and blend. Easy as pie. Well, actually, much easier than pie.

Golden milk is a potent anti-inflammatory elixir that might just help you lose weight. The strong taste of turmeric might take a little getting used to. So only use a small amount at first. Enjoy it in a cup alone, alongside a special dessert or my favorite guilty pleasure, having it with a bowl of yummy cereal or oats!

GOLDEN MILK OATS

Add 1 cup gluten-free oats

2 Cups Chef V Almond Milk

1/8 tsp. cinnamon

1/8 tsp. ginger

1/4 tsp. turmeric

1 tsp. coconut nectar

Chef V’s Immunity Smoothie

Chef V

I've created this new Immunity Smoothie to start the day. Made with ginger, turmeric, kale and coconut water, it gives me extra drive as I start a busy day.

Immunity Smoothie

Ingredients

  • 1/2 cup water
  • 1/2 cup coconut water
  • 1 tbsp lemon juice
  • 1 piece kale
  • 1 tbsp fresh ginger
  • 1 tbsp fresh turmeric
  • 1 dash black pepper

Directions

Mix all ingredients and enjoy!

What’s All The Buzz About Bee Pollen?

Chef V

Chef V and weight loss

Chef V explains why bee pollen is the ultimate boost for Green Drinks and low-sugar smoothies. (Hint: there’s more to this super topping than allergy prevention!) 

I’m no history expert but was surprised to learn that bee pollen isn’t just a recent health fad. When I was geeking out on some bee pollen research, I discovered that both the Bible and ancient Egyptian texts tout bee pollen like it’s the bees' knees. 

Most people first hear about bee pollen because it’s one of the best foods for seasonal allergy prevention. That’s one reason to add bee pollen to Organic Green Drinks, low-sugar tropical smoothies like my Tropitaya smoothie, or breakfast bowl smoothies. 

I’ll cover bee pollen and allergies below. But first, I want you to know that there’s a lot more to bee pollen than preventing an occasional sneeze when you stop to smell the springtime flowers. In fact, for thousands of years, people have been using pollen for all sorts of physical ailments. 

“Since antiquity, people throughout the world used bee pollen to cure colds, flu, ulcers, premature aging, anemia, and colitis,” says a research review in an allergy and asthma journal. 

So let’s get to know more about bee pollen. 

What is Bee Pollen?

When honey bees construct a hive, they mix saliva and wax to create a sticky, resiny substance like super glue. This resin is known as propolis. Bee pollen is a mixture of this propolis, nectar, and plant pollen. 

Bees don’t intentionally set out to pollinate plants. Instead, bees consider pollen a superfood, just like a Whole Foods shopper does! So bees collect pollen from flowering plants, place it in their shopping carts (true story: bees collect pollen in mini baskets), and eventually bring it home to their pantry (hive) to munch on with their honey as a healthy snack. 

Beekeepers carefully collect the bee pollen by placing a mesh screen at the hive entrance, allowing the bees to enter but separating the pollen from their bodies. The collected bee pollen is then carefully dried to preserve its nutritional content.

Bee Pollen: A Gold Mine of Nutrition

After reading the research about bee pollen, I’m all abuzz about adding it to my daily morning Green Drink and smoothies. For instance, a 2021 study published in the journal, Nutrients says bee pollen “is a gold mine of nutrition due to its active components that have significant health and medicinal properties.”

And what are those components? Bee pollen contains bioactive compounds, including proteins, amino acids, lipids, carbohydrates, minerals, vitamins, and polyphenols, which are potent antioxidants. Polyphenols are essential to include in your diet because they neutralize free radical damage caused by environmental pollution and other forms of stress.

“The vital components of bee pollen enhance different bodily functions and offer protection against many diseases,” the researchers writing in Nutrients conclude.

The Health Benefits Of Bee Pollen

Immunity

Does bee pollen support immunity and help prevent allergies? Let’s forget what health bloggers are saying and see what legit research has to say. 

Remember I mentioned polyphenols, the powerful antioxidant? It turns out that bee pollen contains a type of polyphenol called flavonoids. 

Researchers from that allergy and asthma journal I mentioned say, “Bee pollen flavonoids … have anti-allergic, anti-oxidant and anti-inflammatory properties, … and can be excellent candidates for future studies including phytotherapy, molecular pharmacology and substitutes for chemicals used in treating allergic and immunological disorders.”

In other words, bee pollen may help strengthen the immune system against seasonal allergy attacks. 

Add Bee Pollen to
These Smoothie Recipes 

->  More Chef V Smoothie Recipes

Lowers Blood Sugar and Body Weight

Should Ozempic users consume a daily dose of bee pollen? According to research from the Nutrients study, bee pollen inhibits the production of a particular enzyme and, in doing so, helps to lower blood sugar levels. As for weight loss, in an animal study, obese rodents were fed bee pollen for eight weeks and lost nearly 20% of their body weight. 

Protects The Heart

The same research study suggested that bee pollen’s anti-inflammatory effects may help prevent the lining of blood vessels from constricting. 

Detox

In animal studies, bee pollen removed toxic fluoride.

Mood

Instead of drowning your sorrows in booze, boost your mood with bee pollen. According to a 2022 study in Neuroscience Letters, bee pollen reduced anxiety-like behavior and suppressed inflammation in the brain. 

(It’s important to note that this finding was also from an animal study. Human clinical trials are super expensive; trust me, I know from experience.)

Skin Health

Again, let’s skip the health blog hoopla. Instead, what does the research say about bee pollen for skin health? 

“Bee pollen is a potent antifungal, antimicrobial, antiviral, anti-inflammatory, immunostimulating agent, and it also facilitates the granulation process of burn healing,” reads a 2020 study in the journal, Molecules.

You won’t find me rubbing bee pollen all over my face. (Hmmm, that gives me an idea: bee pollen facial masks.) But you better believe it when I say I boost my Green Drinks and healthy smoothies almost every day with it. 

These are just some of the health benefits of bee pollen. I should also mention that it’s a great source of B vitamins, so if you need an energy boost in the morning, boost your Green Drinks and smoothies with bee pollen.

Results of Chef V's Clinical Research Study

A Research Study Worth “Weighting” For: CHEF V Clinically Proven For Weight Loss

Chef V Clinical Research Study: 21 DAY Detox + Green Drink Lowers Inflammation: C-Reactive Protein down 34.1%

3 Reasons Why Summer’s The Best Time To Do A Cleanse

Jean Yates

summer cleanse

Thinking about doing a cleanse? There’s no better time than now. Here are 3 reasons why summer is the best time to do a cleanse.

Last week, I admitted that I indulged to the max while on my European vacation, and how when I got back home, I decided I needed to be a Chef V customer.

I’m happy to report that I just wrapped up a 7 Day Cleanse.

So far so good.

I don’t feel like I’m missing out at all.

In fact, I feel so good, I might do a 21 Day Detox.

And right now, in the heart of the summer, there’s no better time to do a cleanse or a longer detox.

Let me share with you my top 3 reasons why it’s easy to do a cleanse in summer.

Hack #1: take a walk

A simple way to have your blood sugar return to normal after a meal is by taking a walk. It doesn’t have to be a super vigorous hike, but getting enough exercise is important for managing diabetes and this is especially true if you’re sedentary for most of the day.

Even more important than the advice to exercise is learning when to exercise. And if you only have time (or the motivation) to move your body once per day, research strongly suggests you should do it after dinner.

Most people eat their heaviest meal at night. And the biggest spike in blood sugar occurs after eating a large meal, especially if it contains lots of carbohydrates that have the potential of converting into sugar. (Think: pasta, bread, rice and other starchy carbohydrates.) Walking after a heavy meal is a proven way to improve blood sugar levels.

Consider this study from New Zealand. Two groups of people, most of whom had type II diabetes for 10 years, were compared. One group walked for 30 minutes a day for two weeks. The other group went for a 10-minute walk after each main meal. The results: blood sugar levels were significantly lower when participants walked after meals compared with the group who only went for one walk a day.

Meanwhile a different study compares exercising before a meal and after. The group with the lower blood sugar levels exercised after their meal, not before. This supports the first study that it’s vital to move around after eating a meal.

chef v summer cleanse

Summer is Best Time To Do a Cleanse — Reason #1: You’re not as hungry

Ever watch a nature documentary that shows bears and other animals seemingly eating non-stop during the summer?

The reason bears and other creatures of the forest binge eat in summer is, of course, because they have to fatten up for the winter hibernation.

Sometimes in winter, I feel like hibernating.

But I also feel like eating a lot more in winter than I do in summer. The hot, sticky weather in summer kills the appetite, at least for hearty foods that we usually crave in the winter like stews, meat and starchy carbs such as pasta and bread.

Most people tend to crave fruit in the summer. And unlike meat and starchy carbs, fruit is a safe food to eat while doing a cleanse.

How I start off each morning while I’m doing a cleanse is drink two glasses of water. I like to add some electrolytes to the water to provide the energetic spark plug my cells need (pink sea salt does the trick).

About a half-hour later, I’ll have 16 oz of Organic Green Drink. Shortly after that, I’ll have a handful or so of berries.

This holds me over until it’s time for my vegan protein shake.

Even though I’ve done plenty of cleanses in winter with no problem, I have to admit that summer is my favorite season for detoxing. Simply for the fact that I’m usually not as hungry as I am in the winter.

But be careful to not exercise too much when you’re doing a cleanse in summer. You’re already limiting your calorie intake to begin with. Plus, with the heat, you’re at risk for heat stroke.

So just stick to walks early in the morning and/or evening.

Summer is Best Time To Do a Cleanse — Reason #2: Swimsuit Psychology

It might sound too good to be true. But we’ve had plenty of customer success stories with weight loss of 10 pounds or more within just 7 days.

Reading these success stories that make their way to my email inbox every day is a huge reason why I wake up excited to get to work.

I love hearing from women that a Chef V cleanse helped them look and feel sexier, especially in time for the summer swimsuit season.

Here’s what “Wenderful” says about her experience:

“I lost 10lbs!… This was the perfect start to leaning out for summer….Thank you Chef V….What a great experience!!

Now, I know what you might be thinking….

Sure, it’s great she was able to lose 10 pounds. But what’s going to happen once the cleanse is over?

Well, if “Wenderful” follows my cleanse daily schedule and post-cleanse tips, she’ll have no trouble keeping off the excess weight.

In winter, my hubby Brandon likes to joke that my legs need to be shaved with a lawn mower. Because of body consciousness, summer time gives us extra motivation to get leaner and look our best.

Summer is the best time to do a Cleanse
Reason #3: Salads

If you’re doing a cleanse or longer detox, one of the hardest things is going to a restaurant with friends.

However, in summer, it’s easy to join your friends at dinner. Just order a salad. Make sure to order the dressing on the side.

Most restaurants have at least one veggie they can steam or lightly grill for you, such as broccoli or asparagus.

A large spinach salad (no croutons!) with a side of veggies will fill you up. And because of the hot weather, you’re not going to feel like sinking your teeth into a burger like your friends.

If you’re having a hard time losing those last stubborn 10 pounds, there is no better time to do a Chef V cleanse than right now.

Do it now because in the blink of an eye, you’re going to feel like hibernating. And when that happens, you won’t have the luxury of sleeping the winter off like a bear. You’ll be craving high-calorie foods to make it through those long dark nights.

Fastest Way to Get into Ketosis – Chef V Cleanse

Jean Yates

Cleansing for ketosis

Following a ketogenic (“Keto”) diet puts your body in a state of ketosis. That means your body is burning its stored body fat instead of blood sugar for energy. But getting into ketosis can take up to several weeks if you’re not doing it right. One of the easiest ways to get into ketosis is by doing a Chef V Cleanse. It’s so easy, you won’t have to count carbs…

So you’ve flirted with keto for the last few years. You’re thinking about it but haven’t pulled the low-carb trigger. I get it. Ditching grains and even some of your favorite veggies and fruits is tough. For many people, it takes an extraordinary amount of willpower to eat an ultra low carb diet. 

How low should you go if you’re going Keto, you may ask? 

Well, everybody is unique. Some people may go into ketosis after consistently keeping net carbs to roughly grams per day. But for other people, it may require being even more stingy with the carbs to the tune of 25 net grams per day. 

(Net carbs equals total grams of carbs minus fiber and/or sugar alcohol. Example: one cup of cooked pasta contains 42 grams of carbs and 2 grams of fiber. So that’s 40 net grams of carbs — definitely way too much to get into or stay in ketosis!)

Maybe every year around the holidays or after a vacation, where you’ve put on a few pounds, you tell yourself this is going to be the year that you conquer Keto. 

But you don’t. 

Don’t blame yourself. Carbs not only taste great. They are literally addictive. In fact, according to Dr. William Davis, author of the best-selling book, “Wheat Belly” which was instrumental in launching gluten-free and Keto diets, “Wheat is addictive in the sense that, if you don’t have any for several hours, you start to get nervous, foggy, tremulous, and start desperately seeking out another ‘hit’ of crackers, bagels, or bread.”

So it’s not you, it’s the molecules.

keto

Easing Into Keto 

I’m not going to lie. Following the keto diet is really challenging at first. There’s the so-called dreaded “Keto flu.” 

That’s when your body basically has withdrawal symptoms and has to get used to burning fatty acids (ketone bodies) for its primary source of energy instead of all that circulating glucose. 

This phase can last a few days — just like a real flu virus.

It’s always a good idea to gradually phase into ketosis rather than quitting carbs cold turkey like smoking. Try to lower your net carb intake over a two-week period. This will help reduce Keto flu symptoms. 

Then, there's getting used to carb counting. But actually, with all the keto apps (not appetizers) these days, it’s easy to get used to. After a short while, you’ll learn the net carb counts of the foods you most often eat. 

Now, to be sure, even if you ditch gluten and everything else with tons of carbs, you can’t know if you’re in ketosis unless you test yourself. 

Many people use urine strips. But they’re not the most reliable. They are a good bellwether for people with diabetes. However, if you don’t have a blood sugar disorder, urine strips aren’t the best way to test. That’s because urine strips only measure excess ketones—not the level of fatty acids your body is using for fuel. 

Urine strips are cheap so it might not be a bad idea to start out with them. But the longer you stay in ketosis, the more your body will adapt. So you’ll need a more reliable way to test. Blood meters are the most accurate. They’re the most expensive way to test, but you get what you pay for. 

cleanse success

CHEF V’s CLEANSE: The Easy Way To Get Your Body Ready For Ketosis

A big reason why some people fail with Keto is they just don’t know how to get started. It’s too overwhelming. 

The easiest solution for taking all the guess work out is by doing one of my cleanses. The Chef V Cleanse home delivery program offers 1, 3 and 5 day options.  

On each day of the CLEANSE, you get:

  • 4 servings of Organic Green Drink
    7 Leafy Greens with only 5 net grams of carbs each
  • 2 Vegan Ultra Protein Shakes
    One Chocolate, One Vanilla; 2 grams net carbs each
  • Detox Soup
    1 high fiber soup for dinner; 2 flavors: Ginger Carrot (days 1, 3, 5) & Sweet Potato Curry (days 2 & 4)

Now, it would be misleading for me to say that the CHEF V CLEANSE is keto friendly. For some people, the net grams of carbs from the carrots or sweet potato in the DETOX SOUP, even though they are nutrient dense, would prevent ketosis. 

However, if you really want to try Keto, the CLEANSE is the best way to transition to a ketogenic diet. That’s because your net grams of carbs will still be under 100. Consider that the average American diet consists of over 300 grams of carbs per day. 

And you don’t have to be a certified nutritional therapist like myself to know that most Americans aren’t getting enough fiber. 

So let CHEF V do all the work for you. I’ll ship the cleanse right to your door and you won’t have to worry about counting carbs or figuring out what you should eat in order to transition into ketosis. 

LEARN MORE

a green drink a day can support your mood

Tropitaya Smoothie

Chef V

One of the most popular smoothies (and one of my favorites) at our stores in New Jersey and San Diego, the Tropitaya Smoothie is so refreshing after a yoga class or to cool off on a hot day.

super smoothie

Ingredients

  • 1/2 cup frozen pitaya
  • 1/4 cup pineapple
  • 1/4 cup mango
  • 1 large piece of kale or other nutritious green
  • 1 cup ice
  • 1/2 cup coconut water
  • 1/3 cup water
  • 1 tbsp pea protein

For a healthy variation, add 1 tbsp fresh ginger and 1 tsp fresh turmeric

Directions

Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!

Pulled BBQ Jackfruit Sandwich – Vegan

Jean Yates

This Pulled BBQ Jackfruit Sandwich recipe uses my tomato-less bbq sauce and is vegan. Serve with my coleslaw on a gluten-free bun.

jackfruit

Ingredients

– 2 cans Jackfruit

– 2 cups Chef V's BBQ sauce

Directions

Remove jackfruit and drain water out from the can. Heat jackfruit and BBQ sauce on the stove for 4-7 minutes until the jackfruit is warm. Shred the jackfruit like shredded “meat”. 

Serve hot with your favorite gluten free bun and my coleslaw recipe.

Red White & Blue Popsicles

Chef V

Little ones will love these frozen summer Red White and Blue Popsicle treats. Use coconut yogurt, fresh fruit, and natural non-sucrose sweeteners to make them happy without making them wild with the sugar crazies! – Veronica

red white & blue popsicles

INGREDIENTS

  • 8 oz. So Delicious Coconut Yogurt (original, unsweetened)
  • ½ cup organic coconut or almond milk (original, unsweetened)
  • ¼ cup fresh lime juice
  • 1 drop of organic liquid Stevia or 1 tsp. coconut nectar (optional)
  • ½ cup organic blueberries
  • ½ cup organic raspberries, chopped
  • Popsicle mold for 6
  • 6 Popsicle sticks

Combine coconut yogurt, milk, lime juice and sweetener (optional) in a bowl with a spout, so it’s easy to pour, and mix well.

Drop two blueberries and two raspberries at the very bottom of each popsicle mold.

Fill the popsicles half-way with the coconut yogurt mixture.

Add 2 more blueberries and raspberries in the middle.

Fill almost to the top and again, add 2 of each fruit.

Place the top cover over the popsicle mold.

Carefully place the sticks in the center hole of the mold – more than halfway the popsicle, but not all the way to the top. Also remember to leave enough room at the end of the stick for someone to hold in their hand.

Place in the freezer for 5 hours or overnight.

When removing, allow the popsicles to sit out for 10 minutes and slowly remove by gently wiggling them side-to-side.

Monitoring Blood Sugar Levels: When Being Normal is Good

Chef V

Monitoring your blood sugar? If you are pre-diabetic or suspect you are, monitoring your blood sugar levels is vital. But what levels should you shoot for and how do you test blood sugar? I explain and offer a few simple tips for helping keep blood sugar levels normal.

It’s so easy for someone like me, or anyone, really, to say, “avoid added sugars.” My Green Drink is one of the lowest sugar green drinks available. Check out the chart below and compare mine to the rest – the amount of sugar in the most popular “green juice” products is staggering.

You can think you are eating healthy and not realize your blood sugar is high. The only way to know for sure is to track it by using a meter.

Approximately 84 million American adults—more than 1 out of 3— have prediabetes, and more than 90% of people with prediabetes don’t know they have it. (Center for Disease Control)

Therefore, if you want to reduce your chance of becoming type 2 diabetes (or reversing it if you already have it), avoid high sugar foods and start monitoring your blood sugar levels.

prediabetes chart

What do the Numbers Mean?

However, if you monitor your blood sugar levels and just get a reading, that’s like weighing yourself on a scale. When you weigh yourself on a scale, what’s staring back at you? Just a number, right? The number on the scale doesn’t divulge how much of your weight is body fat or lean muscle or water weight. (Unless it’s a really good scale.) Sure, you can tell if your pants are feeling tighter. And if so, then, you’re probably storing body fat. Likewise, if you feel sluggish, moody or foggy brained, you might be able to conclude that you’re consuming too much sugar.

The name of the game in preventing full-blown type 2 diabetes is learning what foods (and drinks) will provide you with steady energy throughout the day. Food should make you feel energetic. But not hyper. And, of course, the reverse is true as well. After a meal, you shouldn’t feel like you need a nap.

Monitoring blood sugar levels: what’s a normal range?

If you’ve recently been diagnosed with pre-diabetes or just want to make sure you don’t develop diabetes, I recommend frequently monitoring your blood sugar levels. But first, you need to know what normal blood glucose levels are.

Now here’s the thing about normal blood sugar levels…. You’ll often come across two different charts. One will be blood sugar levels for people who don’t have diabetes. The other will be for people with type 2 diabetes. (I will be focusing this post on those with type 2 diabetes. Obviously for those with type 1 diabetes, like Whitney (her photo is below) the focus is also on preventing blood sugar levels from precariously dipping too low.)

If you have type 2 diabetes, I want you to shoot for normal blood sugar levels. But not for someone with diabetes. Rather, I want you to shoot for normal blood sugar levels for someone without diabetes. That’s because when you’re able to get your blood glucose levels down to normal levels, you’ll likely avoid any complications caused by systemic inflammation (nerve pain, for example).

With simple lifestyle changes, it’ll totally be doable. And I’ll share some simple tips with you shortly.

But first, let’s review what normal blood sugar levels are. Actually, even before doing that, you should know that you’ll want to monitor your blood sugar more than once per day.

Whitney, diabetes monitor

Test Throughout the Day

By testing your blood sugar levels throughout the day, you will learn your body’s response to sugar. Blood sugar levels fluctuate throughout the day, in different ways for different people. Obviously, they can go up after eating. Blood glucose (the term “glucose” is interchangeable with “blood sugar”) can also lower after you exercise. Because of this, it’s a good idea to test your blood sugar levels after you take a walk after eating. That’s because you’ll get validation about how easy and simple it is to normalize your blood glucose. Just a 10-minute walk is all it takes!

Monitoring blood sugar levels: shoot for normal

As I say above, try to get your blood sugar levels down to that of someone without diabetes or pre-diabetes. According to this diabetes management website, your blood sugar level when you wake up before eating should be under 100 mg/dl. And before meals, normal levels are 70-99 mg/dl.

You’ll want to take your blood sugar levels two hours after a meal. And when you do test after a meal, blood glucose should be under 140 mg/dl.

Guidelines from the American Diabetes Association state that for those with type 2 diabetes, blood sugar 1-2 hours after a meal should be under 180 mg/dl (and from 80-130 mg/dl) before meals. But, again, to hammer the point home, I think if you have type 2 diabetes and are serious about reversing your condition, shoot for levels for normal blood sugar levels.

Over time, you’ll remember these numeric guidelines as easily as your own phone number. But if you’re new to monitoring blood sugar levels, make a note on your smartphone or use an app.

Another blood sugar range you should memorize is your A1c level. Your A1c level is more like a snapshot of your blood sugar levels over the last couple months. It’s more a longer-term overall picture of what your levels are. It’s a good idea to monitor both your everyday levels before and after meals, as well as your A1c level. But you don’t have to test A1c every day. Once a month is sufficient. Shoot for an A1c level of less than 7%.

comparing sugars in Green Drink and other juices

Monitoring blood sugar levels: Chef V’s easy tips for lowering blood sugar

Want to lower your blood sugar levels? I realize sometimes it’s really hard to make lifestyle changes. But I truly believe these following tricks to manage diabetes can produce noticeable results in a short time.

#1: After you wake up and monitor your blood sugar, drink 8-16 oz. of pure water. Squeeze a bit of lemon juice into the water.

#2: About a half hour after drinking water in the morning, have 16 oz. of Organic Green Drink. The seven green, leafy veggies in Green Drink are clinically proven to increase insulin sensitivity.

#3: Always have my Easy Trail Mix with Goji Berries with you. Whether at home, at school, at the office or in the car, if you feel hunger, tame it with my recipe. My version of trail mix has low-glycemic, delicious berries that are good for you and won’t spike your blood sugar.

#4: Eat healthy fats! I’m shocked how many people still think that eating dietary fat will make you fat. On the contrary, it’s sugar and starchy carbs that make you fat. Furthermore, dietary fat can help you actually burn body fat. So eat a moderate amount of nuts, avocado, wild salmon, olives and olive oil. These fats will also help you feel full so you won’t be tempted by sugary snacks.

#5: Take probiotics. You need more good bacteria in your gut to help fight yeast overgrowth and other harmful bacteria in your belly. When you have too much yeast or bad bacteria, you crave more sugary foods. That’s because the yeast like to feast on sugar. And when the yeast fungus is hungry, they send a signal to your brain for more sugar.

Monitoring Blood Sugar Levels: Keep your eye on the prize!

I’ll be offering more tips that hopefully you’ll find helpful in the near future. Until then, start monitoring blood sugar levels at least a few times a day. And shoot for normal, normal. Not diabetes, normal. Good luck! I know you can do it. With just a few weeks of constant monitoring and a daily Green Drink, you’ll likely see positive results!

Veronica drinking green drink in urban setting

Go With Your Gut: 3 Ways to keep your microbiome healthy

admin

your microbiome

Scientists say that the state of our gut is vital to good health and influences our ability to lose weight. Each of us have a “microbiome” in our belly – our own set of bacteria. Staying mindful of the impact of what we eat on our gut and following a healthy diet  has a huge impact on how we feel. The good news is that most of the bugs in your gut are friendly. But when the bad ones start multiplying, that's when your skin and digestion can suffer. Here's 3 things you need to know about your microbiome.

It's kind of creepy when you think about the fact that there are about 100 trillion bugs (bacteria) in the human gut.

Imagine looking under a microscope and seeing all those critters swimming around in your belly, enjoying a buffet of the food that's in your gastrointestinal tract.

If you think you're human, think again. We're actually more bacteria than we are human. In fact, your body has at least 10 times more living organisms in your gut alone than your whole body has human cells.

your microbiome - bacteria

1. Your Gut controls your health – understand it.

Think about that. All the cells that make you, well, you, including skin cells, bone cells, and muscle cells, all over your body is tiny in comparison to the number of bacteria that's living inside of you. Scientists consider your gut so important that they call it your “second brain”.

The good news is that the majority of the bacteria in your gut is friendly. Friendly microbes play an important part of your immune system.

But because of several factors including genetics, antibiotic use and lifestyle choices (poor diet), you may have too many unfriendly bacteria.

Researchers just a relative blink of an eye ago have discovered that the bugs in your gut more than anything else including diet and exercise determine your health.

For example, we now know that obesity isn't just linked to eating too many calories and junk food. It's also a consequence of lacking certain beneficial bacteria. (Want to read more on this topic? Here's a good article.)

weight and your microbiome

image courtesy Custom Probiotics Inc

The Gut Health Overall Health Connection

In addition to the examples of the overall connection between bacteria in the gut and overall health, here's another one: joint pain.

It used to be assumed that joint pain was a result of simple wear and tear. But now, researchers believe that the bacteria in your gut can determine whether or not you develop osteoporosis and other joint disorders.

The bugs in your gut can also determine how healthy your blood vessels are and whether or not you'll develop hardening in your arteries.

Moreover, all kinds of inflammatory disorders such as autoimmune disease and cancers of the GI tract may be caused by poor gut health.

Your mood can also be directly related to your gut bacteria. Anxiety and depression may not only be the result of circumstantial, external factors, but also because of your internal environment.

As you can see, having a diverse amount of good bacteria is perhaps the biggest influencer of  overall health. Gut health can even determine skin health.

If you spend a lot of time and money on skin care products, perhaps you need to rethink your skin care regimen entirely. That's because poor skin, from excessive dryness to acne and other skin conditions can be traced to what's inside your gut.

skin health and your microbiome

2. Feed Your Gut Good Stuff – Probiotics & Green Drink

But if genetics is a major determining factor in your bacteria portfolio, is there anything that can be done to change what's inside your gut?

The good news is there are a few simple things you can do to boost the number of beneficial bacteria.

For starters, if you're not taking a probiotic supplement, buy one today and start taking it every day. It should contain at least 10 billion colony forming units (CFUs) per serving (usually one or two capsules).

Like any other supplement, not all probiotics are created equal. If you buy a cheap one from Rite Aid it might not be effective. Do some research before you buy.

Another easy thing you can do to improve your gut health is having 16 oz of my Green Drink every morning. Good bacteria love to feast on the seven certified organic green leafy veggies in my Green Drink. The veggies contain prebiotic fibers. You can think of prebiotics as food for probiotics (good bacteria).

You can take the most expensive probiotic supplement in the world, but if you're not feeding the good bacteria with prebiotics, they're not going to flourish and multiply and colonize your gut.

Which is why if you haven't been eating healthy lately, I also recommend doing a Chef V Cleanse. With a Chef V Cleanse, you get four Green Drinks per day plus a detox soup for dinner and two vegan protein shakes in between. The soup and shakes also are loaded with prebiotic fuel to stimulate beneficial bacteria in your gut.

probiotic

3. You can reset your Gut Health with a Detox

Diet is crucial for gut health. Even if you eat a large salad with organic veggies every day, if you're also drinking beer and eating bread and other foods that are rich in either white or wheat flour, your good bacteria won't flourish.

That's because drinking beer and eating baked goods causes yeast overgrowth in the gut. Too much yeast results in the good bacteria not being able to do its job effective of protecting your immune system and fighting inflammation.

Bloated belly, foggy brain, chronic congestion and indigestion … all these are symptoms of poor gut health. And yeast overgrowth (especially from the species, candida albicans) is often the culprit.

If you need a longer digestive system overhaul that will keep the yeast at bay, I recommend trying my 21 day detox challenge. It's easy to follow. I provide all the coaching and instruction you'll need to easily finish it through, and give your gut the fuel it needs to populate good bacteria.

After your 21 day detox is over, you won't be tempted by eating yeasty, sugary foods again. And I'll teach you what to eat after the detox is over to ensure that your success will carry over and your good gut bacteria will thrive.

In the meantime, to boost the friendly bacteria in the gut, you can also eat foods that are rich in probiotics. Drinking kombucha is an easy way to get some probiotics. So, too, is eating fermented foods  like kimchi (Korean cabbage), tempeh and sauerkraut. If you happen to live in a town with good farmers markets, look for stands that sell fermented foods and drinks.

Here's to your (gut) health….

Love,

Chef V

21 day detox from Chef V

4 Tools for a Summer Health Boost & Slimdown

Chef V

summer weight loss

The biggest factor that contributes to maintaining a trim weight and overall health is nutrition. In this article I give you four tools for enhancing your diet and boosting your well being. And no coincidence, these same tips will contribute to reducing your triglyceride levels. 

The good news is you don’t have to do high-intensity, American Ninja Warrior-type exercise to have a hot summer bod. All you need is a reboot of your digestive system. Here are my 4 top tips for improving digestion and triglyceride levels and getting lean for summer….

#1: Apple Cider Vinegar

Can your “mother” help you achieve a summer slim down?

And by “mother” I mean the cloudy film that rests on top of a bottle of raw, unfiltered, organic apple cider vinegar (ACV)….

Raw ACV bottles such as those sold by the brand, Bragg (the same company that sells liquid amino acids, a soy sauce alternative) prominently advertise “with the mother” on the product label. As well they should. That’s because the mother is tiny bits and pieces of proteins, enzymes and friendly bacteria.

ACV helps increase stomach acid production. And because of the friendly bacteria it contains, it also acts like a probiotic.

Honestly, I tried to find some research on humans that shows ACV can help with weight loss. I hit a brick wall, but I did find some research on animals (rats and mice) that support using it for the following: reducing fat storage; lowering blood sugar; improves metabolism and suppressing appetite.

The only downside to ACV is it tastes really harsh. But you can add it to a Green Drink to mask the taste.

ACV is also good for skin. In fact, many people use ACV to treat skin conditions. Drinking a little bit every day can help clear your skin from the inside-out. And because of its beneficial bacteria and enzymes, it can help cleanse your body.

apple cider vinegar

#2: Bone Broth/Collagen Powder

Pretty soon, it’ll be too hot to sip bone broth.

But collagen protein powders have become very popular. And you can easily add a scoop of it in your blender with almond milk and my Organic Protein Shake if you’re doing a Chef V Cleanse.

If you don’t know the difference between the two: Bone broth is animal bones with herbs and spices cooked in water for 24 hours in a slow cooker. The long-simmering process of bone broth releases collagen protein from the bones.

I admit that there’s a lot of hype surrounding bone broth and collagen protein. There are claims that it can cure just about everything.

There is research, however, that shows supplementing with collagen protein can help repair your gut. Gut health is crucial for burning fat. It’s not easy to get ready for a summer slimdown if you don’t have a healthy gut.

In fact, some people have a condition that’s known in the alternative medicine field as “leaky gut.” Leaky gut is when the tiny junctions of your gut lining tear, allowing undigested food particles to enter the bloodstream. When this happens, your detoxification system  slows down. Not only that, leaky gut can also cause an autoimmune disease.

Sipping on some fresh bone broth every day can help repair your gut and improve your body’s detox system. I do not believe in store bought bone broth, it is like trying to get your vitamins from Hi-C. Store bought bone broth is not real bone broth and does not have the same benefits. The only way to get the full benefits of bone broth is fresh made or fresh bought. It should expire in a week.  An alternative to bone broth is to take a collagen protein powder supplement.

probiotic flora

#3: Probiotics

I’ve mentioned probiotics at least a couple times recently, including the best one to bring with you if you’re travelling.

I’ll just quickly rehash here why probiotics are so important for getting or staying lean. The healthier your gut microbiome (the trillions of bacteria, etc.), that is the more friendly bacteria you have in your gut, the easier it will be to digest your food. And the easier it is to digest your food, the less likely it will be that you’ll have difficulty getting rid of unwanted body fat.

There are a few problems with probiotics….

First is that many people forget to take them everyday. Set yourself a daily reminder on your smartphone to take them in the morning or before bed.

Second, some people don’t buy a strong enough probiotic. Look for a supplement that has several different strains of bacteria and has a minimum count of 10 billion colony forming units (CFU) per capsule. The reason you need a high count is that a lot of the bacteria won’t survive the harsh trip through the digestive system.

And third, not all brands of probiotics are of good quality. Do your research before you buy. My favorite is Bio-K – they have a dairy or non-dairy version and it is fresh.


Bio K+

#4:  A Chef V Detox with my Green Drink, Detox Soups, and Protein Shakes

So this last tip for a summer slimdown isn’t exactly a supplement. But it’s a great way to to make sure you’re looking and feeling great when you’re ready to take your first dip in the ocean or pool….

If you do my 21 Day Detox, you’ll be amazed by the transformation your body will undergo, (not to mention your skin, mood and energy levels).

Here’s how it works: you alternate between following my Healthy Routine and doing a 3 day cleanse. During the 3 day cleanse, you get 4 servings of my Green Drink plus 2- 16 oz. Protein Shakes and 1 detox soup for dinner. And during the Healthy Routine phase, you’ll get a 16-ounce Green Drink and 1- 16 oz. Protein Shake for breakfast. Then for lunch and dinner, you’ll use my healthy eating and meal planner guides, which contains delicious recipes for soups, salads, appetizers, and entrees.

The best part is I deliver the Green Drinks, Protein Shakes and Detox Soups to your front door (Well not personally, but my company does.)

Doing a 21-Day Detox is the easiest, most affordable, and safest way to lose 30 pounds or more.

You can also try a 3, 5 or 7-day Cleanse if you just want to dip your pinky toe in the shallow end.

Good luck with your summer slimdown. Even if you don’t want to spend any money on supplements, rebooting your digestive system by doing a Chef V Cleanse or Detox will get you bikini ready!

Love,

Veronica (Chef V)

DNA Testing For Weight Loss: Is This Growing Health Trend Worth It?

Chef V

DNA Testing For Weight Loss: Is This Growing Health Trend Worth It?

DNA testing to discover your ancestry is fascinating. But beyond revealing what part of the world your ancestors come from, genetic testing may provide insight into what exercises, diet and supplements are best for our own unique biochemistry. Is DNA testing for weight loss worth it?….

I’m sure you already know about using CBD oil for weight loss. Same goes for Intermittent Fasting, which is probably one of the biggest health trends right now.

But here’s a weight loss phenomenon you may not have heard about: DNA testing.

Almost everybody knows that you can easily find out what your ethnicity is by taking a genetic test from companies like Ancestry.com and 23andme.com, the latter of which is so-named because human cells contains 23 pairs of chromosomes, those proteins that provide specific instructions that make you, uniquely you. (The 23rd pair determine whether you’re male or female.)

Have you ever seen the TV series on PBS, Finding Your Roots? I love it. If you’ve never seen it, check it out. It’s hosted by Harvard professor, Henry Louis Gates, Jr., who on each episode, sits down with celebrities and presents them with a “book of life,” which is basically a family tree prepared by professional genealogists.

Imagine the shock and horror that befell Seinfeld- and Curb Your Enthusiasm-creator Larry David when he learned that he has slave-owning Confederate ancestors who lived in Alabama!

Beyond learning about your ancestral history (and potentially discovering fascinating or even embarrassing secrets about your family tree), DNA testing may also reveal the best way for you to lose weight.

I recently read a couple different accounts of getting DNA testing done to learn what type of exercise, diet and supplements are best for weight loss. I’ll sum up for you what I think about this new health trend that’s certainly going to become just as popular as CBD oil, intermittent fasting, and golden milk…

DNA Testing For Weight Loss

Genetic Testing for Weight Loss: How Does It Work?

When I was growing up, DNA testing for ancestry seemed like something out of a science fiction movie. But nowadays, it’s pretty commonplace. All it takes is a little bit of saliva and about $100 for the test.

In addition to genetic testing for ancestry, DNA tests can reveal potential disease markers that you’re carrying, such as sickle-cell anemia.

But genetic testing for weight loss? How is that even a thing?

Here’s how it works … at least in theory.

Just like your DNA can reveal which chromosomes you share with certain ethnic group, your genes can reveal, for example, what type of exercise will make you look better in jeans. Sprinting or long-distance running? Cardio or weight lifting? How do you know which is better for you, to help you lose weight?

This is the type of info that the first wave of “genetic fitness” companies are offering.

How do these genetic research companies know what type of exercise is better for you?

For starters, each person has a different composition of muscle fiber. Some people have more of what are called “fast-twitch muscle fibers” while other people have a greater amount of slow-twitch muscle fibers. For those with more fast-twitch muscle fibers, high-intensity interval training that involves sprints may be better for weight loss. On the other hand, slower-paced exercise would be better for someone with more slow-twitch muscle fibers.  

Think of it this way: there are different yoga styles. Someone who is out of shape and overweight probably shouldn’t try an Ashtanga class. And according to these first-0n-the-scene genetic fitness companies, exercise isn’t a one-size-fits-all solution….

DNA testing and muscle fibers

DNA Testing for Diet & Supplements

You may have heard of the Blood Type Diet, which, for example, suggests that if you’re let’s say a Type O blood type, you should eat a  high-protein diet, heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy.

It’s pretty easy to find out your blood type. Your doctor can order a test for you.

DNA and vitamins

And now, it’s almost as easy to find out what vitamins and minerals you may deficient in. The way it works is your regular doctor can submit your DNA tests to a company called PureGenomics, which will analyze your DNA and provide recommendations on what foods you should eat as well as supplements that may improve your overall health.

But let’s say you have an extra two- or three-hundred bucks to spend…. should you spend it on genetic testing in hopes that the recommendations you’ll receive will help you lose weight?

Sorry, but from the reports I’ve read on DNA testing for weight loss, the science behind it is very much still in the early phases; although it’s promising, it seems like it’s got a while to go before it’s accurate enough for it to be worth it.

So until then, I’m going to stick to what I know works for weight loss, for everybody:

  1. Green Drinks (very rare is the person who doesn’t benefit from getting more leafy greens in their diet)
  2. Avoid added sugars as much as possible
  3. Managing stress through meditation, yoga and mindfulness practices
  4. Intermittent Fasting and occasional Cleanses
  5. Being active almost every day of the year and getting enough sleep

The future of genetic testing for weight loss seems within grasp. But until the science evolves more, to me, it’s still the realm of science fiction….

What Do I Eat Today – Spring Menu

Chef V

DRINKS   SOUP & SALAD   SNACKS & APPETIZERS  ENTREES HEALTH & WELLNESS   CLEANSE


what do I eat today spring

In keeping with our feature article about getting enough protein, this spring “What Do I Eat Today” menu includes chicken and salmon.

We start the day with a liquid breakfast, my Skinny Shamrock Smoothie. Lunch is a mock 'Chipotle' Burrito Bowl with grilled chicken.

Dinner is a recipe that is new to the website, Pistachio-Crusted Salmon, accompanied by my White Sweet Potato Purée. Enjoy!


lemons in a bowl

First Thing in the Morning

I have lemon water in the morning and then I wait until I'm hungry to have my Chef V organic Green Drink.

Read related article

Are You Eating The Perfect Amount Of Protein?


skinny shamrock smoothie

For Breakfast – Skinny Shamrock Smoothie

Here is my favorite version of a Shamrock Smoothie. It’s light, healthy, creamy and it tastes so good! It’s also a low sugar smoothie.

Get the recipe


burrito bowl

Lunch – Chef V’s ‘Chipotle’ Burrito Bowl

Here’s my Mango Avocado Burrito Bowl, a spin on Chipotle Mexican Grill’s awesome burrito bowls. Use my recipe as a starting point and add grilled chicken or fish to make your own. You can also turn this into an easy wrap with gluten-free tortillas.  – Veronica

Get the recipe

RELATED ARTICLES

Lemon Juice & Water Daily Detox

Plant Based Protein Vs Plant-Based Meat

Omega 3s: Can You Get Enough of this Critical Nutrient From Plants?


white sweet potato purée

Dinner – White Sweet Potato Purée

Everyone loves mashed potatoes. But regular mashed potatoes are very starchy. That means the starch quickly converts into sugar. That’s more bad news for your gut. But this healthy recipe for mashed potatoes uses the nutritiously-superior white sweet potato. Instead of regular milk, I use almond or coconut milk.

I swear to you that my white sweet potato pureé will have the same starchy mouth-feel as regular mashed potatoes. But this version contains way more minerals and is lower in calories. – Veronica

Get the recipe.


pistachio crusted salmon

Dinner – Pistachio Crusted Salmon

This salmon dish is delicious and super easy to make. It’s also filled with lots of healthy fats and omegas. It takes less than 5 minutes to prep and less than 20 minutes to cook. It also makes great leftovers. Or you can serve 4 with this recipe. 

Get the recipe


veronica

Breakfast Smoothie Bowl

Chef V

My breakfast smoothie is delicious, good for you, and easy to make. What’s not to like?

breakfast smootihe

Ingredients

  • 1/2 cup tropical green drink or green drink (If not green drink use 1/2 cup water)
  • 1/2 cup coconut water 
  • 1 cup greens (spinach, kale, or chard)
  • 1/2 cup mango
  • 1/2 cup pineapple
  • 1/2 cup ice 
  • 1 tbsp pea protein 

Directions

Blend in vitamix or blender for 1-2 minutes until thick and smooth but not watery. Top with 1/2 cup mixed fresh cut fruit of choice and gluten free granola.

Cleansing with Diabetes – Whitney’s Story

Chef V

leaky gut

Whitney generously shares her experience with green drink as she manages her Type 1 diabetes. (@happypancreas) story amidst her journey with Type 1 Diabetes – an incurable disease that affects the body’s immune system response, leading to the inability of the cells in the pancreas to create the blood-sugar-controlling hormone, insulin.

While cleansing with diabetes can be limiting, Whitney has proved otherwise in her experience with Chef V. Her website is Happypancreas.com.

your microbiome - bacteria

Living with Type 1 Diabetes

When living with a non-insulin producing (i.e. broken) pancreas, caution is brought into almost every “no caution needed,” average situation.

Going for a light jog? Running into Trader Joe’s for your favorite snack? Ordering your favorite smoothie?–these seem like random, simple, mindless activities. . . but the reality is that simple jog or healthy smoothie could make waves in your entire day.

With Type 1 diabetes you must always be “on” and aware of your ever-changing (sometimes dangerous) blood sugar levels. It throws a wrench in almost every ordinary situation and can often leave you feeling hindered and limited in trying things “normal” people try especially cleanses due to their (typical) high sugar content.

Attempting to offset the sharp rise in blood sugars from a juice can be nearly impossible with Type 1 so staying clear of them is often encouraged diabetic educators and endocrinologists — and rightfully so.

leaky gut

So when one of my best friends introduced me to ChefV and mentioned the low sugar content, I was skeptic! She wanted me to do try the 3 Day Cleanse, but I was nervous. It seemed impossible for a juice to be low sugar.

But after thorough research, I found that Chev’s blended green juice had less than 6 grams per serving, so I was ready to give this a try and see what happened with my blood sugars.

I knew it would require mindfulness and hard work, since it was new and uncharted territory for me – but I was ready.

Flash forward five years later, and I have successfully cleansed 5 times with Chef V’s three day juice cleanse and it has changed not just how I feel physically, but also my entire perspective on cleansing.

A cleanse doesn’t have to be blood sugar bomb – full of mainly juiced fruits and veggies.

Chef V shows that vegetables should be the star ingredients in all your juice blends. Blending: Black Kale, Green Kale, Collard Greens, Green Leaf Lettuce, Curly Parsley, Green Chard, Dandelion Greens, and using a touch of apple to complement and enhance the flavor of the veggies.

This magical blend is how cleansing is 100% possible with diabetes. All the benefits… minus the sugar trap!

Piña Kale’oda Smoothie

Chef V

A new recipe at our San Diego store and an instant favorite. Pineapple, coconut, kale and oat milk make a smoothie that is a refreshing, healthy, and delicious “taste of the tropics”.

super smoothie

Ingredients

  • 3/4 cup Chef V’s oat milk
  • 1/2 cup organic pineapple juice
  • 1/2 cup frozen pineapple
  • 1 large piece green kale
  • 1 tbsp. Unsweetened Coconut shreds
  • 1 tbsp. Vanilla pea protein
  • 1 cup ice

Directions

Combine all ingredients in a blender. Blend for 2 minutes until it’s completely mixed and smoothie consistency. Enjoy!

Tasty Lettuce Cups

Jean Yates

A delicious combination of water chestnut crunch, meaty mushrooms, fresh zucchini, and savory aminos. 

 Chef V's Tip: For more protein, add 1 pound ground chicken or turkey. Raw coconut aminos are a fabulous replacement for soy sauce.

tasty lettuce cups

Ingredients

  • 1 tablespoon coconut oil
  • 1/2 cup diced white onion
  • 2 cloves garlic, minced or pressed
  • 2 cups diced crimini mushrooms
  • 1 cup diced zucchini
  • 1/2 cup diced water chestnuts
  • 2 carrots, shredded
  • 1/4 cup raw coconut aminos (I like Coconut Secret)
  • 5/6 lettuce cups (iceberg or boston lettuce leaves)
  • Optional: 1 pound ground chicken or turkey

Optional toppings:

  • 1/4 cup chopped cilantro
  • 1/4 cup chopped raw cashews

Directions

In a large skillet, sauté onion in coconut oil over medium high heat for 2 minutes. Add garlic and cook for 1 minute, then add mushrooms and veggies (or ground chicken) and cook for 3 more minutes. Stir in coconut aminos and cook for 2 minutes more.

To serve, spoon mixture into lettuce cups. Top with cilantro and cashews.

Easy Raw Pesto

Chef V

This Easy Raw Pesto is so delicious. Besides my Grilled Chicken Pasta, try this on gluten-free bread as a spread or use it as a marinade for your favorite protein or vegetables.

Add a simple & delicious raw pesto to add to your next homemade pizza. Chef V's pesto has less calories than store-bought pesto & is better for your health.

Chef V Easy Raw Pesto

Chef V Easy Raw Pesto

Ingredients

  • 2 cups fresh basil
  • 3/4 cup raw pine nuts
  • 2 cloves garlic
  • 1/2 cup cold-pressed olive oil
  • 1 tablespoon fresh lemon juice
  • Sea Salt
  • Freshly ground black pepper, to taste

Directions

Process all the ingredients in a Vitamix until smooth. Will keep for up to a month refrigerated.

Grilled Chicken Pesto Pasta

Jean Yates

Chef V's Tip: Substitute the chicken with 2 cups of your favorite grilled veggies to make this dish vegan.

Grilled Chicken Pesto Pasta

SERVES 2

Ingredients

  • Sea Salt and freshly ground black pepper, to taste
  • 1 pound boneless skinless chicken breast
  • 2 cups cooked brown rice or quinoa pasta
  • 1/2 cup Chef V's Easy Raw Pesto

Directions

Preheat a grill or grill pan to medium-high. Lightly salt and pepper the chicken (or veggies) and grill for 3 to 5 minutes on each side, or until thoroughly cooked. Cut chicken into pieces and combine with cooked pasta and my Easy Raw Pesto.

Lemon Juice & Water Daily Detox

Chef V

Lemon Juice & Water Daily Detox: The Absolute Easiest, Cheapest Way

When life hands you lemons, detox that bitterness away with … no, not lemonade — that’s got way too much sugar — lemon juice and water. It’s so simple, but it’s the easiest way to support your body’s natural detoxification process. Learn about the research-backed health benefits of lemon juice and the other best and easiest thing you can do to become a highly-efficient fat-burning machine….

I get the meaning of the maxim, “When life hands you lemons, make lemonade.”

Lemons are associated with being sour, bitter, and pessimistic in the common expression.

Kind of like bitter beer face – But I love lemons, bitterness and all.

And every morning, first thing after I wake up, I squeeze a little bit of lemon juice in a cup of warm or hot water. It doesn’t just make the water taste better. I do it because it’s the easiest way to kick-start cleansing and detoxing.

Don’t just take my work for it. Research proves that lemon juice assists in the body’s detoxification process….

lemons

Health Benefits of Lemon Juice

This study in Nutrition Research suggests that lemon juice can help you lose both weight and body fat.

Most studies involving natural, plant-based ingredients use animals as test subjects. But in this study, the participants were 84 women. The ladies were  given a drink containing lemon juice and organic syrups (maple and palm) for 7 days.

I’m not a fan of ultra low-protein, no-food diets lasting longer than one or two days. (Which is why in my Cleanse programs, you get high-protein vegan-friendly shakes.)

Nonetheless, the lemon-sipping ladies in the study also experienced lower blood sugar levels. Another benefit of drinking lemon juice, according to the study, is lower levels of leptin.

Leptin is a hunger hormone. In people who are overweight or have obesity, leptin levels are very high. As a consequence, the brain doesn’t receive the signal to stop eating.

The cherry on top from the study was that the women’s immune systems were stronger and they had lower levels of inflammation.

CRP Blood test

Feeling Backed Up? Drink Lemon Juice!

There are lots of studies proving that lemon juice helps the body shed fat. But all I can say is that if you start drinking water with some lemon juice every morning, you’ll notice some cool things happen.

If you drink a cup of water with lemon juice and wait about 20-30 minutes and then have my Organic Green Drink (7 of the planet’s best leafy green veggies for detoxing), you’re going to experience:

  • Healthier looking skin
  • Better digestion and elimination (less constipation)
  • More energy
  • Less hunger
  • Sharper concentration and focus

But make sure you don’t eat right away after having the lemon juice and water. In fact, for optimal fat-burning and detoxing, drink 16 oz. of Green Drink after the lemon water, and don’t eat your first meal of the day until 11 a.m. or later. This is one of the easiest tips for successful cleansing.

lemon juice & water

Got High Blood Sugar? Drink Lemon Juice

Green leafy veggies, like the 7 different kinds in my Green Drink, are the absolute best thing for supporting the body’s detoxification process.

But in my opinion, the next best thing is drinking water with lemon juice every day. It’s so easy to do.

And for the almost 90 million people with prediabetes and additional 30 million people with type 2 diabetes, drinking lemon juice is an easy way to manage blood sugar levels.

In fact, the American Diabetes Association includes lemons on its list of beneficial foods for diabetes.  The vitamin C in lemons can help improve your fasting blood sugar levels as well as the amount of fats circulating in your blood (triglycerides).

Studies on vitamin C also link the antioxidant to lower insulin resistance. When your body is more resistant to insulin, your body needs to produce more of it to lower your blood sugar levels. That’s not good. Over time, your body may not be able to produce insulin and type 2 diabetes develops.

lemon juice and diabetes

Lemon Juice & Green Drinks: The Easiest Way To Detox The Body

Don’t waste your money on expensive detox supplements.

As a certified nutritional therapist, I have done the research on pretty much every detox product on the market.

I have yet to encounter a more powerful and cost-effective one-two punch than lemon juice and green-leafy veggies for detoxifying the body.

And the easiest way to get your daily dose of green, leafy veggies is by letting Chef V deliver fresh, organic Green Drinks right to your door. The veggies in my green drinks are sourced from local farmer’s markets.

Go ahead and drink lemon juice water and Green Drink every day for a week. I guarantee that you’ll feel so much better adopting this easy routine in your life.

To your health,

Chef V

Chef V

Top 5 Myths About Doing a Detox

Chef V

new year same you but better

You know it’s time for a new you!

Perhaps you haven’t been eating healthy but you are ready to make a positive change. Is your belly is chronically bloated? Does it take you a couple cups of coffee in the morning to wake up from the dead? And when the caffeine eventually wears off, your mental clarity and energy are foggy and sluggish, respectively. Your skin is bumpy and dull, and your sleep patterns are erratic. Let's make the new year's you the same you but better!

But some people are intimidated by detox diets. While the thought of coming out the other side of a metabolic reboot sounds appealing, you don’t want to be miserable doing it. “Detoxes” can mean different things to different people. Herbal supplements, colon cleanses, infrared saunas, digestive enzymes, and of course, juice cleanses. 

If you’re thinking about doing a detox, here are the Top Five Myths About Doing a Detox.

Chef V in a field of kale

Detox Myth #1: It’s Too Hard – Not True!

To some people, the phrase “detox” is synonymous with starvation. But a detox shouldn’t be deficient in nutrients, and it certainly shouldn’t be a lengthy, strict fast. While following an intermittent fasting schedule is great for your health (I do it, and so does Brandon, my husband.), not eating anything for over 24 hours could do you more harm than good. 

With my 21 Day Detox, you choose between one, two or three intervals of a 3 day cleanse. During the 3, 6 or 9 days, you’re on a calorie restricted diet. But you’re getting all the nutrients you need to detoxify vital organs and lose weight—without feeling deprived. 

On these cleanse days, you drink 4 servings of my Organic Green Drink (16 oz. per serving), a smooth-as-silk cold-blend of 7 certified organic green leafy veggies. You also get 2 packets of my vegan-friendly protein shake (about 20 grams of muscle-building protein per shake) and one Detox Soup for dinner. 

Essentially, these cleanse days are a liquid diet. But there’s enough protein and fiber to help your energy levels remain steady and prevent cravings.

Chef V eating her detox carrot soup

Myth #2: You Can Only Have Juice Or Raw Kale – No, you can have delicious soups and protein shakes as well

Many people associate cleanse or detox diets with juice programs. If you ever come across a program that offers only juices, whether it’s a 3 day program or a longer one, then run. 

Here’s why: most juice programs, even if the drinks are low in sugar (unfortunately, most juice detoxes are very high in sugar), they are woefully deficient in protein and fiber. Pressed juices don’t contain the fiber from the fruit or veggie. And when you have no fiber, your blood sugar levels fluctuate. The result is nasty mood swings. You really need protein, fiber and even some healthy fat to keep you full and maintain your blood sugar at a steady level during your detox. 

(By the way, my Organic Green Drink contains only 6 grams of sugar per 16 oz serving, keeping your energy level rock-steady.) 

As for the non-cleanse days — either 18 days, 15 days or 12 days depending on how many 3 day cleanses you choose during the 21 Day Detox, you get to enjoy entrees like nachos, wild salmon, mac and cheese, and pesto lasagna, just to name a few. 

How can you mack on mac n’ cheese when you’re trying to detoxify your body? When you order my 21 Day Detox, you get access to my recipe book, “Making Healthier Easier,” a PDF download that teaches you how to make your favorite entrees healthy (I use nutritional yeast as a cheese substitute. 

I also provide you with an Eat This/Not That chart, and a Healthy Portions guide. When you’re eating dozens of delicious meals that you can take right from my book, and learn exactly what you should eat during a 21 Day Detox, 3 weeks goes by real quick.

refreshing smoothie

Myth #3: You Can Only Drink Water And Detox Drinks – No! How about a Watermelon Slush?

While I do recommend eliminating caffeine during a 21 Day Detox (for all 21 days), that doesn’t mean you can’t enjoy other drinks. 

On your non-cleanse days (again, it’s either 18, 15 or 12 days, depending on how many 3-day cleanse periods you want to do), you can use my recipe book to easily create craft “mocktails.” How does Watermelon Slush sound? It’s perfect for hot days when you need something sweet and refreshing. Or how about Creamy Green Smoothie, a delicious, filling blend of avocado, spinach, kale, dates, lemon, chia seeds and cinnamon … doesn’t exactly sound like torture, does it? 

cheesecake with raspberry garnish

Myth #4: You Can’t Have Any Sugar Or Dessert

Ideally, starting from right now and everyday for the rest of your life, you will eat a low-sugar diet. But there’s a misconception that when you’re doing a detox, you can’t have any sugar. Technically, that’s not true. All veggies, even green leafy ones, contain a tiny bit of natural sugar. 

Sure, you shouldn’t eat anything with added sugars while you’re doing a 21 Day Detox. But even on the non-cleanse days, you still get to feast on sweet-tasting things like berries and even a date or two. 

And the best part of my 21 Day Detox is that on non-cleanse days, you can have your cake and eat it, too. That’s right. In my cookbook, you’ll find recipes for Triple Layer Cheesecake, Acai, Chia Seed Pudding, Chocolate Avocado Mousse, and Vanilla ‘Milk’ Shake. 

Again, it doesn’t sound exactly like torture, does it? The reason you get to eat like a King while eliminating toxins is that you’ll be swapping out high-inflammatory ingredients such as dairy, for ingredients that aid in the body’s detoxification process, and cause no inflammatory reaction.

Omega 3 rich foods

Myth #5: It’s Expensive – No.

It’s true that some Detox programs cost thousands of dollars. But with my 21 Day Detox, you can easily lose 30 pounds or more, starting at only $249. That’s less than $12 a day. Not bad for the following:

  • 4 Organic Green Drinks, 2 Protein Shakes and 1 Detox Soup every day during your 3 Day Cleanse interval
  • My Recipe E-Book, Making Healthier Easier, which includes a healthy food pyramid (not the ridiculous one the federal government uses); a list of cleanse approved foods; detox drinks and smoothies; healthy breakfasts; tasty snacks and apps; super soups; sensational salads; easy entrees and sides; sweets and treats
  • Healthy Portions Chart and other handy printouts
  • Unlimited email and phone support

If you’ve been thinking about going on a detox diet but you’re confused, scared, and don’t know how to get started, you’ve come to the right place. 

I’ll hold your hand every step of the way. I promise you will transform your body and mind (maybe even your spirit) when the 21 days are over. I also promise you won’t feel like you’re starving or miserable. It will take some dedication on your part. You must be willing to do some healthy meal prep and cooking on your own. But my recipes are real easy to follow and don’t take long to make. 

And if you’ve never done a 3-day calorie-restricted liquid diet cleanse, it might seem a little challenging to go that long without any solid food. But with the protein shakes and detox soup dinner, you’ll do just fine and you’ll be buzzing with natural energy after the 3 day interval.

Get Started. Experience the Chef V Transformation

Think how quickly the last 3 weeks or even the last 3 years of your life has flown by. You can do this. It’s not nearly as hard as you think. After the 21 days, not only will your clothes feel much looser, you’ll smile at your new slimmer physique when you look in the mirror, your skin will feel smoother, your thinking will be sharper … and overall, you’re going to feel like you’re living your best life. 

What do you say? Ready to get started. 

Click here to buy 21 Day Detox.

Essential Detox: 21 Days to Better Health

Chef V

Veronica working from home

Happy hello! Whether it’s hot or cold, every day calls for care for your health. Weather changes and cleansing go together with my Chef V cleanses & detoxes.

My cleanses include delicious Carrot Ginger and Sweet Potato Curry soups, soothing and filling.  Doing an essential detox cleanse right now may protect you from nasty viruses. Plus, doing a detox is like giving your organs a much-needed tune-up. 

 When you’re sharing oxygen in a confined space, that’s when your body is more susceptible to catching colds and flu viruses. At work with lots of people in close proximity, the state of your immune system is a major factor in determining if you’re going to have to call in sick for work.

You might feel totally healthy now. But if you eat unhealthy fast food now that you are back at work  along with alcohol, ice cream and other inflammatory foods, your immune system might be weakened right now without you knowing it.

And if you don’t detox your system now, your immune system’s energy will be spent trying to get rid of the toxic load in your organs, instead of devoting all of its resources to fighting viruses.

Hey, maybe you’re one of the lucky ones and can feast on foods with refined carbohydrates. Perhaps you’re a genetic freak who never gets sick despite a diet rich in foods with white flour, sugar, and saturated fats.

But if you’re not a member of the dietary one-percent I have some advice for you on boosting your immune system right now with an essential detox….

green line

“During my detox I lost 19 lbs! My BMI went from 24.0 to 16.9!
I am super excited for when I do my next detox because I will be
doing the expert challenge! LOVE LOVE LOVE Chef V.” – Mackenzie

Below, my Black Bean Soup, a recipe from my cookbook. A cleanse-friendly recipe created to accompany my cleanses and detoxes.

black bean soup

Ditch Sugar Addiction & Reset Your Metabolism In Just 21 Days

In addition to eating unhealthy food, you might be more vulnerable to getting sick because of stress.

Recently, I wrote about staying healthy for the back to school season. But even if you don’t have kids, many of us feel stressed out. And when stress strikes, lots of people cope by snacking on sugary treats and other unhealthy food.

If you can relate to having felt stressed out or eat lots of unhealthy food, I suggest trying my 21 Day Detox.

My 21 Day Detox is 100% organic. Although you’ll very likely lose weight after doing a 21 Day Detox, my program is far more than just a weight loss solution. More than that, my 21 Day Detox will teach you how to adopt healthier eating habits. Not just for the 21 days but for weeks, months and even years after the detox is over.


21 day detox

How Does The 21 Day Essential Detox Work?

During the 21 Day Detox, you’ll have days when you follow my Cleanse protocol, which provides you with four servings of 16 oz Green Drinks, 2 Protein Shakes and a Detox Soup. Then, on other days, you’ll also have Green Drinks and Protein Shakes, plus my Healthy Routine, which allows you to choose your own lunch, snack and dinner from my Meal Planner. The Meal Planner contains delicious recipes, an approved foods list, a portion-size guide, and more helpful tips that will make completing a 21 Day Essential Detox a breeze.

Plus, when you order the 21 Day Detox, I email you a downloadable copy of my recipe book, Making Cleansing Easier.

A lot of people have no idea what to eat. But I take all the guess work out of meal planning. My recipes are filled with lots of low-starch veggies, healing herbs and spices and healthy, whole grains that don’t promote inflammation. I also include some fruit as part of my Healthy Eating routine (but not too much), as well as legumes, lean protein and moderate amounts of healthy oils such as olive oil.

Squashing VIruses With … Squash, Soup And Other Awesome Autumn Veggies

Introducing winter squash, sweet potato, carrot, beets and other hearty antioxidant-rich veggies this time of year is a good strategy for boosting your immune system and aiding your body in the detox process.

And when you do my 21 Day Detox, you’ll get one of two delicious Detox soups for dinner: Carrot Ginger Zing and Sweet Potato Curry. The carrot ginger soup also contains yam, onion, garlic, turmeric, and sea salt with a base of filtered water.

As for the sweet potato curry, it’s loaded with leeks, onion, garlic, ginger, turmeric, and a gentle curry spice, flavored to taste with sea salt in a filtered water base.

Although the Detox Soups are relatively low in calories, they are very nutrient dense, so you won’t still be hungry and be tempted by empty carbs after having it for dinner.

Here’s what one Chef V customer, Mel H. of San Diego, has to say about the soup on Yelp:

The detox soup is DELICIOUS- I want to try the recipe on my own one of these days. After 3 days of cleansing I feel 100% better. I will absolutely do this cleanse again. Thanks Chef V. !

Mel didn’t jump into the 21 Day Detox. She dipped her toe in the shallow end by doing my shortest detox program, the 3 Day Cleanse. If the sound of a 21 Day Detox intimidates you, doing a 3 Day Cleanse (or 5 day or 7 day) is a good alternative.

Whether you choose the shorter cleanse or the 21 Day Detox, I’ll tell you exactly what foods to eat in the days leading up to the program and for the days that follow it after you successfully finish it.

So give your organs a tune-up now and get them in tip-top shape for the cold/flu season that’s right around the corner.

To your health,

Chef V

Veronica and Coco

Chef V’s 5 Easy Healthy Gut Makeover Tips

Jean Yates


eating soup

Have you ever heard the saying, “a healthy mind lives in a healthy body?” The way Chef V founder Veronica “V” Wheat sees it, a healthy mind exists because of a healthy gut. But it’s not just mental health that’s linked to gut health. The immune system, cardiovascular health, skin appearance, and, of course, how you look in a swimsuit is all controlled by the health of your gut. So V is here to offer 5 easy tips to boost gut health.

Healthy Gut Makeover Tip #1: Take It Easy On The Kombucha

When it comes to improving gut health, some people think all it takes is drinking some kombucha.

But as I mentioned here, many brands of kombucha are just glorified sugar water. The major selling point of kombucha is that it’s loaded with probiotics. Probiotics just so you know are clinically-proven strains of bacteria that may offer health benefits. (Lactobacillus and bifidobacteria are two of the most common species of probiotics).

Forget the fact that the probiotic content in kombucha is hardly ever verified. So it’s hard to tell if you’re getting any of the friendly-bacteria boosting benefits of kombucha to begin with. Not to mention if you struggle with yeast infections, drinking kombucha is the last thing you want to do. That’s because chugging a whole bottle of it, as refreshingly bubbly as it may be, may cause harmful bacteria and yeast to grow in your gut.

So my first healthy gut makeover tip is don’t be fooled thinking that kombucha is a magical elixir. Instead, eat and drink other things that are fermented with beneficial bacteria that aren’t loaded with sugar like coconut yogurt, sauerkraut/kimchi, beet kvass, tempeh and miso.


Kombucha

#2: Probiotics

Popping probiotic pills might help improve gut health, then again it may not. Many brands of probiotics are low quality. So don’t buy the cheapest probiotic supplement you can find because you’ll just be throwing your money away.

The reason why is that in order to colonize in your large intestine (also called the colon), the friendly microorganisms have to travel through some dangerous territory: the stomach.

You can think of your stomach as a swimming pool filled with acid. Containing the lowest pH level in the digestive system, the stomach and its highly acidic juices help break the big bites of food you swallow into partially-digested morsels called chyme.

Chyme then passes into the small intestine where enzymes further break it down into amino acids and nutrients.

So the cards are stacked against probiotics surviving this harsh acidic environment. Only high-quality probiotics that are formulated to break down once they reach the relative safety of the intestines are worth paying for. But even if you splurge on a pricey probiotic, it doesn’t mean that you’re going to have the best gut makeover…


probiotics

#3: No Added Sugar Diet

Taking a probiotic supplement and eating and drinking things with added sugars is like not flossing and expecting your dentist to tell you that your gums look great.

(By the way, you should be flossing every day because if you don’t, the unhealthy bacteria will take over in your mouth and possibly other organs—including your gut!)

Sure, taking a really good probiotic is better than not taking one and consuming lots of sugar. The problem is, you might think you’re not consuming that much added sugars because you don’t eat candy, drink soda or other typical junk foods. But food manufacturers are sneaky. They put added sugars into all kinds of things, from salad dressing to coffee creamer to salsa, pasta sauce, bread … you name it.

So start paying attention to food labels on every single item you purchase from a supermarket. This is especially true of anything that comes in a package or can.

Consuming sugar from natural sources like vegetables and fruit is fine. But added sugars are to your bad gut bacteria what gasoline is to a car. Excess sugar fuels the pathogenic, disease-causing invisible critters in your gut.

I’m a purist when it comes to this rule. If I even see that a product contains just one gram of added sugar, I won’t buy it.


probiotics

#4: Take It Easy

Constantly being on the go is the American way. But that lifestyle is terrible for gut health. And remember, if it’s terrible for gut health, it’s bad for your overall health and wellness. There are a ton of research studies (like this one) that show a connection between excess bad stress and poor gut health. In order to have great gut health, your brain and gut need to have great communication, just like in a healthy marriage.

The problem with chronic stress is that it totally disrupts gut and central nervous system communication. And when that happens, your happy hormones and chemicals like serotonin won’t get activated.

Even if you have a super slammed schedule like yours truly, you must take the time to decompress from stress.

I like to take mini-meditation breaks. You can meditate even while you’re stuck in traffic. Instead of being annoyed that you didn’t make the light, take advantage of the situation by taking some slow deep breaths. Notice the plants and scenery around you. Don’t stare at the red light with nervous energy.

Do a 5-minute yoga routine a few times a day, take a walk during lunch. Knit, garden, do whatever it takes to chill out—in a healthy way.


probiotics

#5: Sleep Like A Baby

Like the link between gut and brain communication, there’s been a lot of research lately on the association between sleep quality and gut health.

It’s easy to say get enough sleep but if you’re stuck in a vicious cycle of insomnia and poor sleep quality, what can be done?

I recommend meditating or doing deep, steady breathing at 9:00 at night for about 20 minutes. Then, take a warm bath with soothing, relaxing essential oils and bubble bath. You can also try drinking some chamomile tea and then get in bed with all electronics out of the room and your phone in airplane mode several feet away from you. If you’re still having trouble getting enough deep sleep after trying these tips, you may want to try a full-spectrum CBD oil or consult with a natural health professional.

Personally, I don’t think getting 8 hours of sleep is necessary. Not if you’re eating clean and drinking organic greens, managing your stress, getting plenty of movement activity during the day and having an attitude of gratitude.

I hope that these tips help you achieve a healthy gut makeover!

Love,

V


store - new sign

12 Reasons Why Juice Cleanse Delivery is Amazing

Chef V

There’s something plain magical about fresh food and drinks. Too many people across the country never get to experience the health benefits of fresh food, let alone the fantastic taste. Buying juice at the grocery store is one thing, but getting it delivered fresh is a whole different story. We got our start with juice cleanse delivery in San Diego, so we figure we know a thing or two about why juice cleanse delivery is amazing. We’ve made a list of some of our top reasons just for you!

#1 Appetite control

If there are any of our readers who haven’t had to deal with junk food cravings, they should count themselves lucky. For the rest of us, we know just how hard it can be to deal with the desire for sweet and fatty foods. 

These cravings are often caused by issues with blood sugar levels. Generally, as blood sugar levels drop from a lack of food, we tend to crave carb-heavy food. However, if we’re eating too many sugary foods daily, our body can stop accurately determining blood sugar level, and we tend to get blood sugar spikes and cravings. 

Getting a low sugar juice cleanse delivered right to your home is a great way to get blood sugar under control. This lets you get a fresh, low-sugar “reset” on your blood sugars, helping break the deadly junk-food cycle. We might not have the willpower to get low sugar options at the grocery store, so green drink delivery makes sure we get what we need. 

#2 Detox

Juice cleanses can be great for your liver health as well. Lowering the amount of sugar, fats, and carbs in your diet benefits the liver overall. A healthy and happy liver is going to do better at its job, which is detoxifying your body and flushing out the bad stuff. A juice cleanse is a great way to give your liver a well-needed break.  

#3 Digestion 

One of the most common reasons we hear people expressing interest in a blended juice cleanse is to help with gut health and digestion. If you have issues with bloating and an upset stomach,  a juice cleanse is just what the doctor ordered—or rather, just what you ordered, to your door. Not only will the juice cleanse plan help fight bloating and gas, but it can help the growth of healthy gut bacteria. 

#4 Energy

Feeling low on energy? So low on energy you can’t even get to the store? Well, if you are starting a 21 day liquid detox diet, you don’t need to go to the store. The fresh juice will come right to you! By getting your blood sugar under control, and developing healthy eating habits, this liquid diet can give you better alertness and consistent energy.

#5 Heart health

A good green juice recipe (such as Chef V’s very own) will be full of antioxidants and other anti-inflammatories. These are great for helping promote better heart health throughout your life, and you can get this long-term health investment in a super convenient method. 

#6 Hydration

We all know we’re supposed to drink plenty of liquids throughout the day. But how many of us actually hold ourselves to that ideal? If you’re getting a regular delivery of green drink filled with delicious fruits and vegetables, you’re more likely to at least get some of your daily hydration. 

#7 Immune-boosting

Green drink delivery means you’re  getting a daily dose of a powerful immune booster. A blended juice cleanse is an easy way to get the fruits and veggies that will help keep your immune system operating in tip-top shape. Chef V’s green drink even includes apples, and you know what they say about apples and doctors… 

#8 Organic 

Organic food is great. But it can often be hard to track down the best organic drinks, especially if you don’t live in a major city. With juice cleanse delivery, you don’t need to worry about hunting down the organics; they’ll come right to you! 

#9 Savings

Sometimes organic juices can be expensive. If you get it delivered, you can often get the juice cleanse plan in bulk. And buying in bulk is always a great way to get some deals and cut down on overall costs.  

#10 Support local businesses 

Buying locally has a ton of benefits all on its own. Just like with the goal of buying organic, however, this is often easier said than done. A delivered juice cleanse means you’re getting your product from relatively nearby, but without the hassle of having to hunt it down yourself. 

#11 Taste

Fresh is better. That’s just the way  it goes, especially when it comes to things like leafy greens. With juice cleanse delivery, you can make sure you’re getting only the freshest, best-tasting juices, right at your doorstep. The fresh difference needs to be tasted to be really understood. 

#12 Weight loss

Using juice cleanse delivery to get your appetite under control will certainly help with weight loss all on its own. But it’s also important to remember that a tasty green drink is a great low-carb snack. By helping you regulate both diet and sleep schedule, and giving you the energy to exercise, a little green drink can go a long way for your weight-loss goals. 

Get juice cleanse delivery with Chef V

From juice cleanse delivery in Orange County, to juice cleanse delivery in New Jersey, Chef V is getting Americans the best in green drink, coast to coast. By signing up with Chef V, you get an amazing green drink, detox soup, and detox smoothies delivered right to your door, hassle free. Just check out what Chef V has done for all these Americans across the country! 

Chef V’s Cooking with V – Chicken Pot Pie

Jean Yates

->  GO TO BLOG HOME

Welcome to Chef V's Cooking School!

I'm Veronica, Certified Nutritional Therapist, author, and proud owner of Chef V. You might know me for my Green Drink and Cleanses, but I started Chef V as a personal chef. In my first video cooking series, I'll be sharing some of my clients' favorite recipes with you.

Using this blog and my YouTube channel, I welcome you to my kitchen. We're going to laugh, learn and cook – together.

This month we are making Chicken Pot Pie with my trusty sous chef and husband, Brandon.

CHICKEN POT PIE

Watch Veronica make the recipe in the video above and follow along with the directions, below.


chicken pot pie

INGREDIENTS

  • 2 tbsp. olive oil (separated)
  • ½ white onion, diced
  • 1 Gluten Free pie crust
  • 1 lb. Organic Chicken, poached or use rotisserie chicken
  • ½ cup Fresh or frozen Peas
  • 1 Carrot, chopped
  • 1 Celery, chopped
  • 2-3 tbsp. Gluten Free flour (separated)
  • 2 cups Chicken or vegetable stock.
  • ½ cup dairy free milk
  • 1 egg white to brush the top of pie crust.
  • 1 tsp. salt
  • dash of pepper

DIRECTIONS

shredding the chicken

PREPARE THE CHICKEN

You can poach the chicken or I like to use a rotisserie chicken, it’s easier and has more moisture. I like to shred the chicken instead of chop it.

chopping veg

cooking veg

PREPARE THE VEGGIES

Chop the carrot, onion, and celery.

Sauté the vegetables in a pan – heat 1 tbsp. olive oil and add onion, add carrot, then celery to the pan. Add salt and pepper. Sauté lightly for 2 minutes.

making the roux

MAKE THE ROUX (SAUCE) 

In another pan create the roux. Add 1 tbsp. olive oil and add 1 tbsp. gluten free flour and stir until golden brown (about 2 minutes). Slowly add chicken or vegetable stock ½ cup at a time and stir until you have like a gravy. Add salt to taste. Reduce the heat to low, add the dairy-free milk, and continue to stir.

boil water

PREPARE THE PIE

Add the gravy, the chicken, and cooked vegetables to a pie pan.

roll out dough

MAKE THE PIE CRUST

This recipe uses a purchased gluten-free dough. Or you can use my recipe for gluten-free pie crust. 

Roll out the gluten-free dough. Place 1 tbsp gluten-free flour on a surface and roll the dough into a circular shape, slightly larger than the pie pan, with a rolling pin.

adding egg white to pie crust

ASSEMBLE THE PIE

Place the crust over the pie pan and press the edges with a fork. Add some slits at the top for air and decor. Mix one egg white and brush the top of the pie.

making the sauce

BAKE AND SERVE

Bake in the oven uncovered for 30-45 minutes until the crust is a nice golden brown. Serve hot.

TASTING THE PIE

NOW THE BEST PART – THE TASTE TEST!

Brandon says “winner winner, chicken dinner.”

 


Chef V Green Drink Plan

Chef V’s Cooking with V – Quinoa Enchilada

Chef V

Watch the enchilada video & read the recipe

Welcome to Chef V's Cooking School!

I'm Veronica, Certified Nutritional Therapist, author, and proud owner of Chef V. You might know me for my Green Drink and Cleanses, but I started Chef V as a personal chef. I'll be sharing some of my clients' favorite recipes with you.

This is my first ever cooking series and I welcome you to my kitchen. And of course I couldn't do my show without my trusty sidekick Brandon – Sous-Chef B. And our dog Coconut – Taste Tester. We're going to laugh, learn and cook – together.

We are starting with my famous Quinoa Enchilada – or “the whole enchilada” as my husband says. That's so cheesy – no pun intended. This recipe is Challenge approved for the purpose of cleansing as long as you substitute vegan cheese and omit the corn.

quinoa enchilada ingredients

INGREDIENTS

  • 1 cup quinoa
  • 2 jars enchilada sauce
  • 1 cup cooked black beans
  • 1 cup frozen organic corn
  • 3 cups organic cheese or vegan cheese
  • 1 tbsp. chopped green onions for garnish
  • 1lb. ground turkey or you can substitute chopped mushrooms
  • 1 tsp. taco seasoning (optional)

quinoa enchilada ingredients

MY SECRET INGREDIENT

Trade Joe's Enchilada Sauce is my secret ingredient – you can use a different sauce but we think this one makes the difference.

quinoa enchilada ingredients

COOK QUINOA & TURKEY

Quinoa: Cook quinoa as directed on package or use these directions:

Cook quinoa on stovetop: 1 part quinoa and 2 parts water. Bring to a boil, then simmer covered for 10-15 minutes or until done.

Turkey: sauté ground turkey or chopped mushrooms with taco seasoning.

mixing enchilada ingedients

MIX INGREDIENTS IN A BOWL

Add cooked quinoa, turkey (or sub), ¾ of the cheese, beans, corn, and 1 ½ bottles of enchilada sauce to the bowl and mix.

casserole assembly

ASSEMBLE CASSEROLE

Add contents of the bowl to the casserole dish.

Add the rest of cheese on top and drizzle a little sauce on top.

Top the casserole with the chopped green onions – you can add them before or after baking.

baked casserole

BAKE

Cook covered 20 minutes and uncovered 15 minutes at 350.

eating the casserole

ENJOY!

Customers who've tried this recipe say it is even better the second day. You can keep it in the refrigerator for several days, if it lasts that long! Brandon says this recipe taste as good or better than “real” enchiladas.

Cheers to your health – Veronica


Chef V Cleanse

Chef V’s Cooking with V – Organic Turkey Risotto

Chef V

->  GO TO BLOG HOME

Welcome to Chef V's Cooking School!

I'm Veronica, Certified Nutritional Therapist, author, and proud owner of Chef V. You might know me for my Green Drink and Cleanses, but I started Chef V as a personal chef. In my first video cooking series, I'll be sharing some of my clients' favorite recipes with you.

Using this blog and my YouTube channel, I welcome you to my kitchen. We're going to laugh, learn and cook – together.

Cooking with Chef V

This super simple recipe has only 7 ingredients and is so easy to make. It has so much flavor, is so filling and balanced, and I hope you enjoy it as much as we do! “You don't even know do', it's the BEST Risotto!”

While most risottos have a lot of cream and butter, we're not going to use those. Using arborio rice, this risotto has a nice creamy texture that we'll make using vegan broth.

Organic Turkey Risotto- Dairy-Free & Gluten-free
Step by Step

turkey risotto ingredients

INGREDIENTS

  • 2 cups Arborio rice
  • 2 tbsp. Olive oil
  • 4 cups broth (may need more depending on absorbency)
  • Ground turkey 1 lb
  • Organic butternut squash cubed 2 cups
  • Green Kale 3 cups chopped
  • 3 tsp. dry sage, separated
  • Salt and pepper to taste

DIRECTIONS

KALE
First chop the kale, rolling it into a little ball to finely chop. Set aside.

dicing onion

TURKEY
Season the turkey with 1 tsp sage, a pinch of salt and pepper. Add a little water to the pan before adding the meat. Add the meat to the pan.

Brown the turkey meat and slightly undercook. Let it rest and set aside.

add water to pan

salt and pepper meat

salt and pepper meat

BUTTERNUT SQUASH

Using a dutch oven or heavy pan, turn the heat on medium high. Add a tablespoon of olive oil and sauté the butternut squash (previously cut into 3/4 inch cubes) for 3 minutes. Add a tiny bit of salt and pepper. Add one tsp of sage.

Next, add the chopped kale to the pot, then the browned turkey.

sliced zucchini

RISOTTO

To the pan with the butternut squash, start adding the arborio rice. Add 2 cups of rice, sautéing the rice.

Stir well, then add 1 cup of broth to start and keep stirring. Slowly add more broth as it is absorbed – keep stirring. Add salt, pepper, and remaining sage to the risotto. Stir until nice and creamy and the rice is cooked al dente. If the mixture is a little thick, add another 1/2 cup of broth.

add kale

add 1/2 cup broth

tasting 2

Time to Taste!

time to taste

Serve it up.

time to taste

Sou chef Coco joins us!

Coco


Chef V green drink

Peaches & Cream Smoothie

Jean Yates

June 21st is National Smoothie Day and National Peaches and Cream day so you know we had to make up a healthy Peaches and Cream Smoothie.

peaches & cream smoothie

Ingredients

Serves 2

  • 1 cup filtered water
  • 1/4 cup organic cashews
  • 1 cup frozen peaches
  • 1 tsp honey
  • 1 tbsp. vanilla pea protein
  • 1 dash of cinnamon (trust me!)
  • 1 cup ice

Directions

Blend the cashews with the water for one minute. Then add peaches and the rest of ingredients and blend for 1 minute.

Pour and enjoy. This recipe is perfect anytime this summer.

Rick’s 21 Day Cleanse Journey – 51 pounds down so far!

Chef V

Rick before after

I've seen some truly amazing and inspiring success stories over the years.

Rick M. recently took the Chef V 21 Day Challenge and lost 22 pounds! He's continued to lose weight and gain momentum since then was down a total of 51 pounds when we heard from him last.

Here's a snippet of his awesome review posted to our Yelp page:

“I noticed that there is a lack of 21 Day Cleanse reviews, compared to 3 day, 5 day, and 7 day reviews. So I feel obliged to share my experience.

This is not the first time I have done a cleanse, so I have others to compare it to as well. In a nut shell: CHEF V ROCKS! Thats the simple version. The long version is that the 21 Day Cleanse is worth every penny, it is a challenge, and it is positively altering!

So far, I am down a whopping total of 51 LBS, due in part to Chef V's 21 Day Cleanse! From day 1 to day 21 of the challenge, I lost a total of 22lbs….and I continue to lose weight. This cleanse has aftershocks.
(BOOOOOOOM!)"

Check out these results!! Way to go Rick!

How To Read The Nutrition Facts Label & Why It Matters For Your Health

Chef V


explaining nutrition label

We all lead super busy lives. So when we go food shopping, who has time to scrutinize every single ingredient listed on every single nutrition facts label printed on every single item that we’re considering throwing in the shopping cart? Well, if you want to eat as clean as possible so that you can be as healthy as possible, learning how to read the nutrition facts label is critical. Thankfully, as a certified nutritional therapist, I'm here to break it down for you.

Food manufacturers are trying to pull a fast one on you. If you purchase any item that’s in a jar, can or box—with the exception of fresh produce—there’s a decent chance it contains the following:

  • Added sugars
  • High levels of net carbohydrates
  • High levels of sodium
  • Very low levels of beneficial minerals
  • Rancid vegetable oil or seed oil
  • Artificial preservatives

Now, I realize that we don’t live in a perfect world. And so if you’re buying one processed snacky thing like gluten-free pretzels and enjoying it in moderation, I’m not here to judge.

But, have you ever heard the expression, “Death by a thousand paper cuts”? The idea is that one little nick won’t hurt you. But 1000 painful paper cuts could lead to a nasty, fatal infection. This same principle applies to the world of nutrition. When you go food shopping, your goal should be to limit the number of nutritional paper cuts that you put in your shopping cart.


reading label on oil bottle

Added Sugars

The first place my eyes immediately go to when I’m purchasing an unfamiliar product is the nutrition facts label. Thankfully, a handful of years ago, our federal government (the FDA) finally did something about the over-consumption of added sugars in the Standard American Diet (SAD).

Let’s ignore the fact that the government itself is largely to blame for that because … well, remember those food pyramids? So what do you think will happen if you eat 6-11 servings per day of bread and other grains? But that’s for another topic…I digress.

Anyhoo, in 2016, the FDA issued rules that updated the nutrition facts label. The biggest update was added sugars. This was such a profound update because it’s shocking how many unsuspecting foods contain added sugars. We expect soda to contain added sugar but not salad dressing, bread, peanut butter and I could go on and on…

According to Harvard T.H. Chan School of Public Health, adult women should have no more than 24 grams of sugar per day and 36 grams for most men. That translates to 6 and 9 teaspoons of sugar, respectively. That’s still too much in my book. But again, that’s for another topic…

Now if you’re someone who doesn’t make a lot of meals from scratch and instead rely on packaged foods, the amount of added sugars in your diet can add up real fast. So that’s why I highly encourage you to read the nutrition facts and check out the number of grams of added sugars. If the label says 1 gram of added sugars, well, I can live with that.

But for metabolic health and weight loss, the goal should be close to zero grams of added sugars. Eventually, you’ll become familiar with the healthiest packaged foods at the markets where you shop. So you won’t need to spend as much time scanning the nutrition facts.

Watch out for added sugars in so-called “healthy” juice drinks. You might be surprised, and not pleasantly.

Veronica with high sugar bottles

Net Carbs

“Net Carbs” is NOT something you’ll see listed on the nutrition facts label. To put it simply, net carbs is the number of grams of total carbohydrates minus the number of grams of fiber (as well as sugar alcohol; but try to avoid sugar alcohol if you have gut issues).

Here’s an example:

Total Carbohydrates: 15 grams

Dietary Fiber: 5 grams

Net carbs = 10 grams

Both total carbohydrates and dietary fiber are listed on the nutrition facts label. If even doing some simple math sounds like a chore, then no worries, you don’t have to whip out your calculator. The important thing is to notice how many grams of total carbohydrates a particular food has. If it’s a very high amount, say, like 40 grams or higher, there should be a significant amount of fiber to offset the total carbs.

If there’s very little fiber, then the high amount of carbohydrates can quickly spike your blood sugar levels. Healthy grains like quinoa may have a high amount of carbohydrates but they also have a decent amount of fiber as well as protein.

nutrition label carbs

Fat

When it comes to dietary fat, I’m actually not particularly concerned with the amount of fat unless it’s insanely high, like 50 grams.

What matters more is the type of fat. The Mediterranean Diet continues to have a reputation of being perhaps the single healthiest type of diet on the planet not only because it calls for lots of fresh veggies. Another key component is heart-healthy monounsaturated fats that come from foods like olives, olive oil, avocado (and avo oil) and cold-water oily fish.

I’m also not too concerned about saturated fat although there are some people who need to be careful about their intake of it because their genetics puts them at greater risk for atherosclerosis (hardening of the arteries).

The biggest issue with fat is where it comes from. The unhealthiest sources of fat come from vegetable oil and seed oils. Now I know that may sound counterintuitive because vegetables and seeds sound healthy. But the problem with these oils is that they are heavily refined and they spoil very easily. And how consuming these oils in large amounts may affect your health is that they may cause high inflammation in various parts of your body.

Heavily-processed, packaged foods are typically made with these poor oils that food manufacturers love to use because they are cheap. So if you see corn oil, soybean oil, canola oil or cottonseed oil, try to avoid it. When cooking at home, use avocado oil, walnut oil, ghee (clarified butter) or coconut oil. (Just be careful of the high amount of saturated fat in coconut oil if you have a family history of heart disease.)

healthy oils

Everything Else

Sodium

As for sodium, unless you’re on a sodium-restricted diet or have edema, I wouldn’t pay too much attention. If you buy bone broth or soup stock, it will likely have a lot of sodium. The problem with most high-sodium, packaged foods is that they lack vitamins and minerals. And when you consume too much sodium and not enough beneficial nutrients, it can throw off your electrolyte balance.

Cholesterol

Cholesterol used to be demonized by the mainstream medical establishment. Eating a diet high in cholesterol—mainly anything that’s made from an animal—was thought to be a sure ticket to developing heart disease.

But just in the last handful of years, many (but not all) health experts have changed their stance and no longer regard cholesterol as a nutrient of concern. Why after so many decades did the so-called experts change their mind? Well, the latest research studies cast big doubts about the link between cholesterol consumption and cardiovascular disease. So unless your doctor has advised you to curb your cholesterol consumption, don’t pay too much attention. Just make sure you’re eating clean, organic/wild humanely-raised animal products.

Vitamin D/Iron/Calcium/Potassium

These 4 nutrients are required on nutrition facts labels. Vitamin D is hard to get from food alone so you may want to consider getting it in supplement form, especially in the winter. Many people who eat a high-processed food diet are lacking in iron, calcium and potassium.

So the moral of the story is, if you’re eating lots of fresh produce or drinking low-sugar leafy greens, you don’t have to worry about diligently scrutinizing food labels. At the end of the day, you should be eating real food 90% of the time. The ingredients should be easy to pronounce (salad, fish, Green Drink, brown rice), mostly consisting of plants.

Veronica cooking

Chef V cooking at her Joshua Tree retreat in 2021

Morning Mojito Smoothie

Jean Yates

Keep it up! After you cleanse, it is important to maintain healthy habits – have 16 oz. of Chef V's Organic Green Drink first thing in the morning, then followup with a healthy smoothie. 

sweet potato bunnies

TOTAL 10 minutes

Prep Time: 8 minutes

Serving Size: 1 Person

Ingredients

  • ½ cup ice 2 cups organic spinach
  • ¼ cup fresh or frozen pineapple (skinned and chopped)
  • ¼ cup lime juice
  • ¼ cup lemon juice
  • 1 cup filtered water
  • 5-10 mint leaves (depending on how minty you like it!)
  • 1 serving of Chef V Ultra Shake protein powder or Powder of your choice

Directions

Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!

Nightshades: A No/No for Cleansing

Chef V

deadly nightshades

Nightshades: Why These Everyday Veggies Are Toxic For Your Body

The nightshade veggies—tomatoes, potatoes, peppers and eggplant—are a no-no on my cleanse and detox list. Why are these on my blacklist if you want to reboot your digestive system? Read on to find out… 

I know next to nothing about football. But if there’s one thing about the sport I know, it’s something that my hubby, Brandon, jealously thinks I know far too much about: Tom Brady. 

Actually, I could care less about all those Super Bowl rings he’s won. (Those rings are so gaudy anyway.) But there are three things that really intrigue me about him. 

Obviously, number one on the list is his handsome looks. Second is his marriage to Giselle (she’s so fab, she doesn’t even need her last name mentioned). And like everyday else, I’m also amazed at the fact that the dude is in his mid-40s, getting chased by 350-pound monsters half his age and slingin’ that pigskin like, well, somebody half his age. 

TB is still playing at an amazingly high level (or so Brandon tells me). One reason for his amazing longevity is his diet. Tom Terrific eats a very low inflammatory diet. And one group of food Tom avoids is nightshades. 

tobacco

What Are Nightshades? 

If you smoke cigarettes, you’re not avoiding nightshades. Tobacco is a member of the nightshade family. Do I really need to say that smoking tobacco isn’t good for your health? The nightshades that get all the attention are tomatoes, potatoes, peppers and eggplants. 

Nightshades—these plants grow in the shade and they tend to bloom at night—contain seeds and relatively thick skin. 

So what’s so bad about nightshades that TB avoids them like a blitzing linebacker (Brandon: aren’t you impressed with that analogy?) And what’s the big deal about seeds and skin? Why not just be thick-skinned about eating nightshades? 

It’s because nightshades contain substances that interfere with nutrient absorption in the body. Among these substances are lectins. Lectins are proteins that bind to carbohydrates. Every single plant contains lectins. But nightshades along with raw legumes contain the highest amount of lectins. 

arthritis

Why Are Lectins Bad?

Like most things in life, lectins aren’t all black and white. There’s the good, bad and ugly when it comes to lectins. These proteins serve an important function in nature. They protect plants from being consumed by fungi or voracious insects. So what does that have to do with why Tom Brady avoids nightshades? 

Lectins are a natural bio-weapon for protecting plants from getting digested. The theory goes that those same characteristics prevent nutrients from getting absorbed in the gut. 

Some people blame nightshades for arthritis, rheumatoid arthritis and general joint problems and inflammation. 

But Tom Brady doesn’t have arthritis. If he did, he would have retired years ago. Well, Tom (we’re on a first name basis now) doesn’t want to take any chances. 

And if you’re looking to CLEANSE your digestive system, I don’t want you to take any chances either. 

If you do have a digestive system that seems backed up, sluggish or stressed out, experiment with a nightshade-free diet for a week or two. See if it makes a difference. 

Some health authorities don’t think eating nightshades is that big of a deal. In fact, Harvard’s T.H. Chan School of Public Health suggests that the catalyst for the lectin-free diet is for people to write best-selling books and that the human body has digestive enzymes that can break down lectins with no problem. 

But in this instance, I’m going to trust the 7-time Super Bowl winner. (I had to Google that.) 

sore stomach

How To Make Nightshades Healthier

If you’re doing a Chef V Cleanse or 21 Day Detox, I still want you to try to go nightshade-free. But can you imagine if all of Italy suddenly decided to go nightshade-free? No tomato sauce? The country would go crazy. However, the traditional way of making pasta sauce involves removing the skin and seeds from the tomatoes. 

Another way to lower the lectin count in nightshades is to simply use a pressure cooker. The heat seems to lower the anti-nutrient proteins. 

But that being said, I’d like to offer some final advice on nightshades. Do you struggle with leaky gut symptoms like joint problems, acne, eczema, brain fog and bloating? If so, I think it’s a good idea to eliminate all potential foods that can trigger symptoms. 

So say nighty-night to nightshades. If a nightshade-free-diet can help Tom, it may help you stay in the ballgame of life, too.

Lost Your Mojo, Dude? Best Ways To Boost Male Libido

Chef V

Veronica and Brandon in bed

Is your man having an affair? Or does he just need to get his mojo back? Chef V shares some tips on the best ways to boost libido in men. 

Is your man feeling less manly lately? Tell him not to worry. Considering the stressful times of the last 18 months he’s certainly not alone. As I mentioned in the intro to my recent post, “Best Foods for Great S-E-X” lots of couples were getting it on more than normal in the first weeks of the pandemic because of the lockdown. 

But gradually over the last several months, many a manly man’s libido has plummeted. And it’s no fault of their own. And just like any normal year, there’s a one-word answer to blame for the loss of mojo: STRESS. 

Throw in a pandemic and many men may be tempted to solve the loss of desire by taking the little blue pill. But taking a little blue pill is the equivalent of going into battle without ammunition. Erectile dysfunction (ED) pills help raise the roof but don’t solve the problem of wanting to raise it in the first place. 

Now, before I reveal what I believe are the best tips for boosting your guy’s desire, let’s explore the main reasons why he doesn’t feel like getting it on in the first place. Remember, it’s not his fault and he needs to know that. 

men's libido and stress

Root Causes of Low Libido In Men

And it’s not just COVID anxiety that’s to blame for stress and a decrease in male libido. Other lifestyle factors such as drinking too much alcohol, taking recreational drugs, not getting enough antioxidants and Omega-3 fatty acids in the diet … these can all contribute to a loss of desire. 

—> Not getting enough antioxidants in your diet but don’t have time to cook healthy or don’t like the taste of leafy green veggies? Drink ‘em up. 

If we’re to believe the TV commercials, however, low libido in men is caused by the simple root cause of “low testosterone” or low T. 

But having low T is merely a symptom of chronic stress. And when your body is frequently in fight or flight mode the normal hormonal pathways are interrupted. You can think of hormonal pathways as a superhighway matrix. But if there’s an accident, on this superhighway, things get backed up and testosterone production plummets.

If your guy is frequently suffering from low libido, I recommend that he get a sex hormone panel test. A healthy level of testosterone is at least 300 ng/dl. 

Supposing that testosterone levels are indeed low, your guy’s doctor probably won’t educate him about how chronic stress zaps the body of a hormone that’s a precursor to testosterone. This hormone is called pregnenolone. When pregnenolone is “shifted” from its usual metabolic highway, less testosterone is produced. 

Chef V mens libido good

Reversing Chronic Stress To Increase Libido

Hey, no news flash here but it’s important to go over the fact that stress management techniques are a must for normalizing hormones and increasing male libido. Spending at least 45 minutes a day walking in a beautiful natural setting like the beach or the woods. Power off your phone while you’re out in nature. 

Yoga, meditation, tai-chi and qigong are also excellent ways to activate the parasympathetic nervous system, which is the opposite of your body’s overstimulated ‘fight or flight’ sympathetic nervous system.  

Added sugars also cause stress to the body. And when it comes to sexy time, the extra sweet stuff can impair blood flow to the sexual organs. If your guy likes to have a few beers, it’s important he knows that alcohol, at least in my book, is the same as added sugar. 

Eating a clean, low-sugar, low-simple-carb diet, getting daily exercise and practicing stress-management techniques is a great way to kick start male libido. 

ginseng twigs

Best Supplements For Male Sexual Desire & Performance

But sometimes we all need a helping hand. And who better to turn to for help in the bedroom than Mother Nature herself? She’s held the wisdom and secrets of great love making throughout the ages…

Here, then, are some of the best research-backed botanicals and nutrients for supporting male libido:

  • Yohimbe bark: From the bark of the African yohimbe tree, this botanical is legendary for supporting virility. It stimulates the nervous system without raising heartbeat rate or blood pressure.
  • Tongkat Ali root: Research shows it leads to free-testosterone concentrations in men.
  • Tribulus: Known as a longevity herb in Chinese medicine.
  • Zinc: It’s not just for immune support. Turns out this mineral, to quote Healthline, “has a positive effect on arousal and maintaining an erection.” SHWING!
  • Vitamin B12: Supports energy levels and stamina. As men (and women) age, vitamin B12 levels tend to decline.
  • Fenugreek seed: “Researchers found that men taking fenugreek can boost their sex drive by at least a quarter,” says an article in WashingtonPost.com.
  • Rhodiola root: An adaptogenic herb, this stress-neutralizing plant influences mood-regulating neurotransmitters, dopamine, noradrenaline, and serotonin, all of which are key to sexual function and libido.
  • Other adaptogens: Adaptogenic herbs are known as adaptogens because they help the body adapt to stress and normalize bodily functions. This includes restoring balance to sex hormones. Other examples include ginseng, maca and astragalus. 

mens libido high

Conclusion: Give Him Time To Get It On

Before you rush out to your local pharmacy or shop online for these herbs and nutrients for your man, keep in mind that you don’t have to purchase every single one. Taking one or two at a time can yield impressive, noticeable results. But because these are not pharmaceutical drugs, these results may take much longer than a little blue pill to take effect. 

But all good things come to those who wait!

Chef V, Veronica Wheat and husband Brandon Kress

Chef V’s Pistachio Crusted Salmon

Jean Yates

This salmon dish is delicious and super easy to make. It’s also filled with lots of healthy fats and omegas. It takes less than 5 minutes to prep and less than 20 minutes to cook. It also makes great leftovers. Or you can serve 4 with this recipe. 
 
I usually buy a large piece of salmon, make the whole thing, serve my husband and myself, and then have leftovers for my lunch salads. I love having extra protein prepped and ready to just toss on a mixed green salad during the week. It makes meal prep easy and that much healthier.
 
I recommend wild caught salmon like Coho or wild Alaskan salmon. I’m not a huge fan of sockeye salmon because it’s not as fatty and tends to cook more dry, but use whatever type your heart desires or what’s fresh and wild for your availability. 
pistachio crusted salmon
 This dish was made by a dear friend for me one night @msjulesfit on Instagram and I’ve been making it at least once a month ever since. I promise this will be one of your favorite salmon recipes! 

Ingredients

  • 1.5 lb salmon
  • 1 1/2 tbsp lemon juice
  • 1 1/4 tbsp olive oil
  • 1 tbsp Dijon mustard
  • 3 + cloves minced garlic
  • 1 tbsp honey or maple syrup
  • 1/4 cup crushed pistachios
  • Salt and pepper to taste

Directions

Rinse and pat dry your salmon fillet. Cut slits on top to soak in the flavor. Line a baking sheet with parchment paper and heat oven to 375. Put the salmon on the lined baking sheet and salt and pepper the salmon. 

Mix the marinade ingredients together. Oil, lemon, Dijon, honey, and garlic. Pour over the salmon and add the crushed pistachios on top.

Bake for 18 minutes, remove and let rest for 5 minutes. Serve with your favorite sides. Enjoy! The best part is that it’s pre-cleanse approved!

Serves 4 or 2 with leftovers 

Ginger Apple Berry Smoothie

Jean Yates

This ginger apple berry smoothie not only tastes great but is loaded with antioxidants to fight free radicals and reduce inflammation. 

Antioxidants are substances that may prevent cell damage. Berries are great natural sources of antioxidants.

Enjoy this popular smoothie in the morning after your 16 oz. of Organic Green Drink.

ginger apple berry smoothie

TOTAL 10 minutes

Prep Time: 8 minutes

Serving Size: 1 Person

Ingredients

  • ½ Fuji apple
  • ½ cup blueberries
  • ½ cup raspberries
  • 2 small pieces organic red chard
  • 1 tbsp. fresh ginger, minced (I use a garlic presser)
  • 1 cup ice
  • ¾ cup almond milk
  • Optional: 1 serving of vegan protein powder (hemp, pea, or brown rice)

Directions

Combine all ingredients in a blender. Blend 1-2 minutes until smooth. Add ¼ cup filtered water if necessary. Bon Appétit!

Vegan Ambrosia Salad from Chef V

Chef V

Ambrosia salad is to die for Yum but also you might die from the ingredients! Yikes! Sugar on sugar on sugar! Oh wait, a little cream too! So, I’ve decided to remix this classic and make a yummy, healthy and vegan ambrosia salad.

vegan ambrosia salad

Ingredients

  • 2 different apples, diced (I choose one green and one honey crisp)
  • 2 cups pineapple, diced
  • 2 cups coconut cream or 2 cans coconut milk (Trader Joe’s has the cream)
  • 2 tbsp. raw coconut nectar
  • 1 tsp. vanilla bean or vanilla extract
  • 2 tbsp. unsweetened shredded coconut
  • ¼ cup chopped raw walnuts

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Directions

Refrigerate the coconut cream overnight. If you don’t have coconut cream you can use canned coconut milk, you will just need two cans. For coconut milk, not cream, refrigerate the cans and when you remove, be careful not to shake the can as the cream is at the top. Carefully open the can and scrape out the cream from the top, the milky water will be at bottom. Don’t worry if you get a little bit of watery milk in cream just try to avoid it and get all cream. If you found coconut cream, you don’t have to do that step. You do need to refrigerate but just remove the cream in a bowl. Add coconut nectar and vanilla to cream and whip for 1-2 minutes.

Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.

Sweet Potato Bunnies

Chef V

Check out my cute little sweet potato bunnies! They are so cute and can be seasoned sweet or savory!

sweet potato bunnies

Ingredients

  • 1 yellow sweet potato
  • 1 orange sweet potato
  • 1 purple sweet potato
  • 1 tbsp. coconut oil
  • Bunny Cookie Cutter
  • Sweet Topping
  • 1 tbsp. sugar
  • 1 tsp. cinnamon
  • 1 tsp. ginger
  • Savory Topping
  • ¼ tsp. onion powder
  • ¼ tsp. garlic powder
  • ¼ tsp. sea salt
  • ¼ tsp. black pepper
  • ¼ tsp. ground mustard
  • ¼ tsp. oregano
  • ¼ tsp. red chili flake

Veronica shows off her sweet potato bunnies

Directions

Preheat the oven to 350 degrees. Slice the sweet potatoes thin and lengthwise. Arrange the sweet potatoes on a foil lined baking sheet, sprayed with coconut oil.

Brush the tops of the sweet potato with coconut oil. Drizzle half the bunnies with the sweet seasoning and half the bunnies with the savory. Bake for 20 minutes. Remove and let cool. Using a bunny cookie cutter, cut bunny shapes from the sweet potato. You can replace in the oven for 10 minutes to crisp up more or just serve on a plate and enjoy these little bunnies!

Add apples, pineapple, walnuts and coconut shreds. Mix well. Chill for 2 hours before serving.

sweet potato prep

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Safe & Healthy Easter Eggs

Chef V

Happy Easter! What’s more traditional than decorating Easter Eggs? But what is in all of those nasty dyes that we’ve been using on our food all of these years? Healthy Easter egg dye is easy to make. You can save money buying artificial dyes and get creative this year with household items you already have.

I’ll be using turmeric, green tea, blueberries, beets, and a couple of other fun ingredients to make some colorful dyes. Last year I tested out some fun textures and patterns to put on the eggs. Herbs and flowers wrapped in cheesecloth make great patterns or you can use old ripped nylons. You can also use string or rubber bands to wrap a fun pattern around the egg.

FlashTats are temporary tattoos that are fun to decorate without the mess of dyes. I made a fun video showing you how easy it is to make the dyes!

Safe & Healthy Easter Eggs

Natural Ingredients for Homemade Dyes

  • ½ cup red beet
  • ¼ cup fresh turmeric, peeled
  • 3 green tea bags
  • Skins from 2 yellow onions
  • ½ cup blueberries
  • 5 tbsp. white vinegar
  • Optional for design
  • Cheesecloth or nylons
  • Rosemary or other herbs
  • Small flowers

natural easter egg dyes

Fill 3 pots of water with 2 cups each and 1 pot with 4 cups. Heat the water and bring each pot to a boil. When the 4 cups boil, pour 2 cups into a glass container and add 3 green tea bags. Let steep for 20 minutes while other dyes cook.

Return the remaining pot to a boil. Add beet to one pot, turmeric to another, blueberries to one, and onion skins to last. Stir and reduce heat for each pot to simmer for 20 minutes. Remove from heat and pour into a glass container. Add 1 tbsp. of vinegar to each dye, including green tea.

Wait for the dyes to come to room temperature (about an hour). Drop the hard boiled eggs (room temperature) into the dyes (also room temp.). You can use cheesecloth or nylons to wrap the eggs and drop them in for cool patterns. I added some rosemary and flowers for different designs. Leave the eggs in the dye for 2 hours.

Remove and enjoy your beautiful Easter Eggs!

Flashtat Egg Decorations

Flashtat eggs are less messy than dyes and they look freakin’ awesome! The trick to this is that the eggs need to be room temperature and completely dry. They can’t have any dew or water on them. Apply the tattoo just like you would to your skin and set by dabbing with a damp towel. Slowly remove the tattoo and voila! These come out so cool!

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Chef V's Green Drink Plan 50% off

BBQ Chicken Sandwiches

Chef V

This pulled chicken recipe uses my tomato-less bbq sauce. Serve with my creamy coleslaw and a gluten-free bun.

To make this vegan version, check out my Pulled BBQ Jackfruit Sandwiches. 

pulled chicken sandwich

Ingredients

– 4 organic chicken breasts
OR
– 1 organic rotisserie chicken

– Chef V's BBQ sauce

Directions

For chicken breasts: poach the chicken in boiling water. Begin to check the chicken after 7 minutes, it should be an opaque white and not pink. Remove the chicken when done and start to shred with a fork.

For rotisserie chicken, shred the chicken super fine.

Add shredded chicken and mix with my tomato-less bbq sauce over low heat and warm. Serve the chicken warm on a gluten free bun with my coleslaw recipe.

© 2021 Chef V, LLC.