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Pre-Order Dinner Deja Vu: Southern Tonight, French Tomorrow

Pre-order your copy of Dinner Deja Vu: Southern Tonight, French Tomorrow at

Chef Jennifer Hill Booker delights in her many roles as reality- TV personality, cookbook author, culinary educator, and business owner. She is a graduate of Le Cordon Bleu College of Culinary Arts, Paris, a Georgia Grown Executive Chef, the Culinary Explorer for the Georgia Department of Tourism, co-founder of Southern Divas of the New South and a member of Les Dames d’Escoffier International.

Renowned chef and cookbook author, Jennifer Hill Booker who has worked with such celebrity chefs and restaurateurs as Chef Marvin Woods, (Chef Woods was the first Chef tapped by former First Lady Michelle Obama to start the Let’s Move! Campaign), Chef Joe Randall, Tyler Florence, Jeff Henderson, Tiffany Derry, Giadia Laurentis, Patrick Neely, and Mario Batali.

Southern-born, Jennifer Hill Booker traveled to Paris to study French cooking at Le Cordon Bleu College of Culinary Arts only to discover that rustic French and Southern dishes use many of the same ingredients. Using this as the basis for culinary exploration in her second cookbook, Dinner Déjà Vu: Southern Tonight, French Tomorrow, the author of Field Peas to Foie Gras: Southern Recipes with a French Accent, uses one list of fresh ingredients to create two meals, one Southern and one French. Combined grocery lists provide time-saving tools for recipes from cocktails to desserts and everything in between, drawing on the strengths of both regions makes recipes like Southern Sweet Tea Cocktail, Pecan Bread Pudding with Crème Anglaise, and Pimento Cheese Stuffed Potatoes both approachable and delicious. A charming personality, she is also a single mother of two who knows exactly what it takes to create enticing meals with limited time and ingredients.



Chef Jennifer on the TODAY Show!



For Immediate Release

February 1, 2017


Renowned Atlanta Chef, Jennifer Hill Booker, Cooking it Up on the TODAY Show!

Representing the Atlanta Falcons, Chef Jennifer will bring her brand of Sassy Southern Heat to New York City, in the TODAY Show’s 2017SUPERBOWL COOK-OFF!

Tune in Friday, February 3rd at the 9 o’clock hour (EST) to watch Chef Jennifer Hill Booker in action!

*Check your local listings for show times*

In the SoFAB Kitchen with Chef Jennifer Hill Booker

In the SoFAB Kitchen with Chef Jennifer Hill Booker

Booker Cookbook
Saturday, October 22, 2016
12:00pm 1:00pm
Southenr Food & Beverage Museum
1504 Oretha Castle Haley Boulevard New Orleans, LA, 70113 United States

Join Chef Jennifer Hill Booker for a demonstration of a few delicious dishes from her new cookbook, FIELD PEAS TO FOIE GRAS: Southern Recipes with a French Accent. Ms. Booker is the executive chef and owner of Your Resident Gourmet, LLC, a personal chef and catering company. Copies of her book will be available for purchase.

Demonstration begins at 12 PM in the Rouses Culinary Innovation Center by Jenn-Air, samples are first come first serve. Free with museum admission.

Limes: Green Gold??

The Price of Limes are at an All Time High!

Here, in the U.S., we get 90% of our limes from Mexico and recent developments mean that we’ll be getting a lot less for a lot more! Why? We can blame it on the perfect storm of torrential rains, bacteria infected lime trees, and organized crime in Mexico, all of which have caused the price of limes to quadruple from $25 a box to over $100!

What does this mean for you and I? My guess is a summer filled with fewer Mojitos, less lime in our lime-infused Carne Asada tacos, and Cherry Limeades minus the lime! How sad is that?

For the complete story, check out

Are You Getting Enough . . . ?

Are you getting enough . . . . sleep, that is? 
Every morning I wake up, make my bed, and fantasize about the next time I’ll be able to get back into it!
I LOVE my sleep. I love quick cat naps, long lazy naps on rainy days, and even dozing on the couch during Sunday football. I’m not picky-I just want it. The problem is that I’m just not getting enough of it. So this week’s Your Resident Gourmet’s Newsletter is sharing the importance of getting enough sleep and hopefully helping you find ways to get more of it!

Sweet Dreams!

Chef Jennifer   


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All Sleep is NOT Created Equal!      

A restful night’s sleep determines more than what kind of day you’ll have, it also has a big influence on your health and safety!
To insure that you are getting a restful night’s sleep-you need to go through the

4 Stages of Sleep:
Stage 1:
This is a light sleep, when your muscles begin to relax. You can be awakened easily and muscles occasionally twitch.

Stage 2:

This is the official onset of sleep and where you disengage from your surroundings. Your heart rate and breathing become regular at this stage.
Stages  3 and 4:
These two are the deepest and most restorative stages of sleep. They are necessary to feel well rested and energetic the next day. Completing these stages also have Major Health Benefits.
Here are some
Major Health Benefits of Sleep:

1. Increased Energy
2. Improved memory function
3. Ability to maintain a healthy weight
4. Lower Stress (which has been linked to belly fat)
5. Improved mood
6. Better immune function
7. Decreased risk for diabetes and cardiovascular disease

*The average adult needs 7-9 hours of sleep to reap these health benefits. Unfortunately there are 20% of adults getting less than 6 hours of sleep a night*

Health Issues Caused by

Lack of Sleep

Sleep Loss and Weight Gain


Getting 7-8 hours a night of restful sleep is vital to your health.  Let’s start with the number one thing most people are concerned with – weight loss.  Recent studies have shown that sleep loss affects fat loss.  When dieters get a good night’s sleep, more than half of the weight they lost was fat compared to losing only one fourth of fat loss when they cut back on sleep.

Lack of sleep also increases your appetite and research has found that chronic insomnia affects two of your hormones, Ghrelin and Leptiin.  According to researchers at UCLA, “Sleep loss leads to increased ghrelin and decreased leptin, a “double whammy” that stimulates appetite”.


Weight Gain and Sleep Apnea

Many people who are overweight suffer from sleep apnea.  What is sleep apnea?  WebMd best explains it “Sleep apnea briefly stops your breathing throughout the night. Each interruption wakes you for a moment, but you may not be aware of it. The result: you’re sleep-deprived despite spending eight hours in bed.”   WebMd recommends the following  for sleep apnea. ” Lose weight if you’re overweight, quit smoking, and sleep with a CPAP device to help keep airway passages open at night.”

Sleep Loss, Stress and Cortisol

Not getting enough sleep can cause irritability, mood swings and increase stress levels, particularly the hormone cortisol which has also been associated with weight gain.  Stress is one of the leading causes of insomnia. This becomes a vicious cycle.  The less sleep you get, the more your stress levels increase as does your secretion of cortisol.  Chronically elevated levels of cortisol are bad for our bodies and minds as well as our ability to sleep.

Sleep Loss and Your Immune System

Chronic lack of sleep can wreak havoc on your immune system.  Our immune system is designed to protect us from cold, flu and other illnesses and how well we fight them (i.e, the duration of said cold, flu, etc.).  Chronic sleep loss can make us more susceptible to nasty little buggers.

According to Diwakar Balachandran, MD, director of the Sleep Center at the University of Texas, ” Studies have shown that people who are sleep deprived also get less protection from flu vaccines than those who are getting adequate sleep”.


Science Daily has also reported on lack of sleep and your immune system and in one article, they talk about how loss of sleep (even 1 night) increases inflammation in the body and trust me, inflammation is not something you want as it can lead to all sorts of unpleasant health issues, but that’s a whole other story.

Loss of sleep, and even part of one night,  produces inflammation that damages tissue.   Findings by a research team at the UCLA Cousins Center suggests a good night’s sleep can ease the risk of both heart disease and autoimmune disorders such as rheumatoid arthritis.

Dangers of Driving Sleepy

~Drowsy driving causes 1 million crashes each year! Resulting in half a million injuries and 8,000 deaths a year!
~Just one sleepless night can impair your driving performance as much as a blood alcohol level of 0.10!
~Up all night? Staying awake 17 hours straight slows your reaction time by about 50% compared to a well rested you!
How can you get a better night’s sleep?

Make these simple easy changes . . .

1. Invest in a quality mattress, soft sheets, and supportive pillows. Your bedroom should be your sanctuary.

2. Exercise regularly and if possible-in the morning. An early morning workout can help you sleep better at bed time.

3. Be sure that your bedroom is dark and shut down all electronics. Yes-that includes TVs, tablets, and radios.

4. Give yourself time to wind down before going to bed by establishing a relaxing bedtime routine, like taking a cool shower or reading a book.

5. Still can’t fall asleep? Don’t force it. I after 20 minutes of lying awake-get up and find something quiet to do until you start to feel sleepy.


Sleep by Ellen Olson
Health Benefits of Sleep, by Shari Fitness

Picnic Perfection!


Food, May 2013

Celebs talk fave picnic foods


Chef Jennifer Hill Booker



With temperatures starting to rise, and Memorial Day around the corner, May is the perfect time for dining al fresco. So we asked some of our favorite celebrity chefs and restaurateurs what they would take on a picnic. So pack up the family and the picnic basket, head out to your favorite park and enjoy this picnic menu!


Doug E Fresh’s Deep Fried Chicken

(Yields: 6-8 servings)


Hip-hop legend Doug E. Fresh, owner of Doug E’s Fresh Chicken & Waffles in Harlem, NY, likes to take his famous Deep Fried Chicken along when he picnics.



6 cups vegetable oil

1 frying chicken, with skin, cut up

3 eggs, well beaten

2/3 cup all-purpose flour

1 tablespoon salt

2 tablespoons white pepper

1 teaspoon cayenne pepper

2 teaspoons paprika




In a deep fryer or in a wide, deep pan on stove, heat the oil over medium heat.

In a large bowl, combine flour, salt, peppers and paprika.

Check the oil by dropping in a pinch of the flour mixture; if the oil bubbles rapidly around the flour, it’s ready.

Dip each piece of chicken into the egg, then coat generously with the flour mixture.

Once the chicken is coated, it should be placed on a rack to allow the pieces to dry, which may take 20 to 30 minutes. Allowing the pieces to dry will provide for more even browning of the chicken.

Place the chicken pieces in the hot oil, skin side down, one piece at a time; leave some space between pieces so that they are not crowded. This allows the pieces to cook and brown more evenly.

Continue to cook over a medium heat, turning until all sides are golden brown and the meat is cooked thoroughly; remove chicken from the pan and place on a paper towel to allow grease to drain.




Chef  Natasha Wong’s Seafood Pasta Salad

(Yields: 6-8 servings)


St. Thomas-born Chef Natasha Wong of bar ONE in Atlanta (owned by Peter Thomas, husband of “Real Housewives of Atlanta” star Cynthia Bailey) thinks of her tasty Seafood Pasta Salad when packing a picnic for her and her faithful dog Scooby.



1 tablespoon olive oil

1/2 cup red pepper, diced

1/2 cup green pepper, diced

1/2 cup onion diced

1 teaspoon minced garlic

1 box tri-color rotini, cooked and cooled

1 1/2 cup cooked salad shrimp

1 1/2 cup lump crab meat

1 tablespoon honey

1 teaspoon hot sauce

1 1/4 cup mayo

Salt and pepper



1/4 cup fresh chives, chopped




Preheat medium nonstick skillet to medium-high heat.

Add olive oil, red pepper, green pepper and onion.

Sauté approximately 2-3 minutes until veggies are almost tender. Add minced garlic and cook another minute.

Remove from heat and cool.

In a large bowl, combine cooled pasta, shrimp, crab, honey, hot sauce, mayo and cooked veggies. Stir until combined. Add salt and pepper to taste.

Garnish with fresh chives.

Refrigerate at least 2 hours before serving.




Chef Neil Shuman’s Roasted Cauliflower Salad:

(Yields: 6-8 servings)


Chef Neil Shuman over at Xen Lounge in Los Angeles, owned by celebrity couple Duane and Tisha Campbell Martin, boasted that his Roasted Cauliflower Salad is a crowd-pleaser.



1 head cauliflower

1 head romanesco

1/4 cup fresh oregano, chopped

3 tablespoons extra virgin olive oil

Salt and pepper to taste

3 each baby carrots, chopped

1/2 cup carrot tops, chopped

2 lemons, zested and juiced

1/2 cup, pomegranate seeds

1/2 cup Kalamata olives, halved

1/4 cup fresh mint, chopped

1/4 cup fresh parsley, chopped

1/4 cup capers

3 cloves of garlic, minced

1/2 cup pecorino, grated

1/2 cup Greek yogurt





Preheat oven to 500 degrees.

Place baking sheet in oven while preheating. Cut cauliflower and romanesco into florets, discarding stalks. In a medium-sized bowl, toss cauliflower and romanesco with oregano, olive oil, salt and pepper. Pull baking sheet out of oven and spread the cauliflower out evenly.

Roast in oven for 5-6 minutes until golden but still firm. Let cool.

Combine the roasted cauliflower, romanesco, chopped carrots, chopped carrot tops, lemon zest, lemon juice, pomegranate seeds, and olives in a large bowl and set aside.

In a separate bowl, add all remaining ingredients together, stirring until well combined and toss with roasted cauliflower mixture.

Check seasoning and adjust with salt and pepper if necessary.

Keep cool until you are ready to feast.

Serve with fresh pita or Lavash.


Bringing Sandwich Back!

Bringing Sandwich Back!
Like most working parents I’m always on the lookout for a fast, nutritious, but delicious meal-and a well made sandwich always fits the bill. Yes, a sandwich! I start with a great bread, a spicy spread, and then pile on fillings, vegetables, and fruit. Yum! This week’s Your Resident Gourmet Newsletter is giving you some great tips on how to Build A Better Sandwich and a tasty recipe for Your Resident Gourmet’s Chimichurri Sauce!

Happy Building! 

Chef Jennifer  




photo by Ben Carter 

Build A Better Sandwich

Aim for a sandwich that is around 400 to 500 calories, fiber-rich and loaded with fruit, vegetables, lean protein, and a low-fat spread. Serve hot or cold for a well-balanced meal!  


Go for whole wheat or multi-grain breads. There are so many bread options available these days that you can mix things up with a whole-grain tortilla, pita, ciabatta roll, or even slices of focaccia bread. Choose a variety that is high in fiber — at least 2 grams per slice — which will help you stay satisfied longer. Avoid highly refined carbs like white bread, soft rolls, and croissants! They offer little in the way of complex carbohydrates since their fiber is removed during the milling process. Also beware of wheat breads disguised as whole grain — check the label carefully to make sure you’re getting the real thing. Avoid a soggy sandwich by lightly toasting the bread and adding a thin smear of your favorite spread-this helps create a moisture barrier.

Veggies and Fruit:

The more, the merrier. Vegetables like lettuce, sprouts, tomatoes, onions, pickles, cucumbers, and spinach are good sources of fiber and water, which quench hunger and add a satisfying crunch. Pack juicy veggies like tomato slices in a separate container and add to your sandwich right before you’re ready to eat it. Don’t forget your fruit! 1/2 cup sliced apples or pears adds crunch, flavor, and fiber for fewer than 50 calories. There’s no such thing as a “bad” fruit or vegetables, but watch out for pitfalls. Go easy on avocados, which contain healthy fats yet are high in calories. Top your sandwich with a few thin slices or a tablespoon of guacamole. Be sure to rinse and drain canned vegetables like mushrooms or olives to get rid of excess oil.


Roasted turkey breast, deli chicken, lean roast beef and ham are all great high-protein options for a satisfying sandwich. Choose 3-ounce servings of a low-calorie and low-fat protein like turkey (2 slices), tuna (1/2 can), chicken, or salmon. Don’t forget that boiled eggs offer a high protein-low calorie alternative as well. Bologna, liverwurst, and pastrami are typically higher in calories, fat, and saturated fat. Just one slice of bologna can have up to 90 calories and 3 grams of saturated fat-so use in moderation. . Cheese lovers should opt for an ounce or less of a good quality cheese. A small portion of grated sharp cheddar, goat cheese, provolone, or Muenster adds a lot of flavor for a smaller calorie count and provides up to 30% of your daily calcium requirement.


Perk up your sandwich with a spread that has 50 calories or fewer, such as honey, agave, or spicy brown mustard. If you’re a fan of mayonnaise, try a low-fat version or use a smaller amount of the full fat kind. Hummus, roasted vegetable spread, and Chimichurri all make great alternatives to your everyday mustard and mayonnaise. Smear a bit between your meat and cheese for a big boost of flavor. Sweet and savory spreads can add a tasty surprise to your sandwich. Try mixing a teaspoon of mustard with a tablespoon of your favorite fruit jelly or jam together for your sandwich spread. You can also mix spicy salsa and strawberry preserves together for some added heat! Whatever you decide to spread your sandwich bread with, remember to use it in moderation to keep the calories down.

 Your Resident Gourmet’s  

Chimichurri Sauce


Chimichurri is traditional Argentinean sauce, both versatile and delicious. 

yields 2 cups



2 cups fresh flat leaf parsley

¼ cup fresh oregano leaves

6 garlic cloves

½ small white onion

1 cup good quality olive oil

2 tablespoons red wine vinegar

1 tablespoon fresh lime juice

1 teaspoon red pepper flakes

Sea salt and fresh ground black pepper to taste



 Pulse the garlic and onion in the food processor until finely chopped.

Add the parsley and oregano and pulse briefly.

Add the olive oil, lime juice, vinegar, and red pepper flakes, pulsing until just incorporated.

You want your Chimichurri Sauce to have the texture of smoothly chopped parsley.

Adjust flavor with sea salt and black pepper.

Serve room temperature and refrigerate after use.


Let’s Spice It Up!!


Are you willing to spice up your Valentine’s Day. . . .

When I think of Valentine’s Day I think of love, romance, and chocolate-and not always in that order! By now most of you have heard of the wonderful health benefits that chocolate has to offer and some of us even know how great red pepper is for our circulatory system, but have you every tried them together? With Valentine’s Day only a week away, Your Resident Gourmet Newsletter wants to give you a new twist on chocolate truffle with a recipe for Red Hot Chocolate Truffles and share some Health Benefits of Chocolate with you too!

Let’s Spice it Up!

Chef Jennifer


Some Like it Hot . . .




Chocolate and Red Peppers are known to be good for us . . . but did you know that they are also both aphrodisiacs! Eating chocolate releases endorphins into our brain making us feel really really good! Eating red pepper gets the blood flowing, makes us sweat, and improves our circulation . . . imagine eating the two together! You’re in for a Red HOT Treat!




photo by Mary Ellen Bartley

Red Hot Chocolate Truffles

These spicy truffles are guaranteed to get your blood flowing and add more heat to your Valentine’s Day!



Recipe by Chef Jennifer Hill Booker

Yields 2 dozen truffles



3/4 cup heavy cream

2 tablespoons unsalted butter, at room temperature

12 oz. semisweet or dark chocolate, finely chopped

1 oz. unsweetened chocolate, finely chopped

1 teaspoon vanilla extract

1/4 cup cinnamon liqueur

3 tablespoon unsweetened cocoa powder

2 tablespoons raw sugar

1 tablespoon red hot chili powder

1 teaspoon ground cinnamon




Truffle Filling:
In a saucepan over medium heat, combine the cream and butter and heat until the butter melts.

Remove from the heat, add the chopped semisweet and unsweetened chocolates, and let stand until softened, about 1 minute.

Add the vanilla and cinnamon liqueur and stir until smooth.

Using a rubber spatula, scrape the truffle mixture into a large dry bowl and press a piece of plastic wrap directly onto the surface.

Refrigerate until firm, at least 2 hours or overnight.

Shape Your Truffles:
Line a baking sheet with parchment paper.

On a separate baking sheet, stir together the cocoa powder, sugar, chili powder and cinnamon.

To form each truffle, scoop up a tablespoonful of the cold filling, quickly roll it between your palms into a rough ball and roll the ball in the cocoa mixture to coat evenly.

Place the finished truffles on the parchment lined baking sheet.
Serve the truffles immediately, or cover and refrigerate for up to 3 days.






Benefits Of Eating Chocolate!



A Healthier Heart

The latest research backs up claims that chocolate has cardiovascular benefits: In a 9-year Swedish study of more than 31,000 women, those who ate one or two servings of dark chocolate each week cut their risk for heart failure by as much as a third.

A similar study in Germany found that about a square of dark chocolate a day lowered blood pressure and reduced risk of heart attack and stroke by 39 percent. The flavonoids, antioxidant compounds found in the chocolate are credited with that increase the flexibility of veins and arteries. A chocolate bar has five times the flavonoids of an apple, just to put things in perspective.


Weight Loss

How can you add dark chocolate to your diet plan without putting on weight? Because dark chocolate fills you up and keeps you satisfied! Researchers from the University of Copenhagen found that dark chocolate is far more filling, offering more of a feeling of satiety than bitter-sweet or milk chocolate. And dark chocolate lessens cravings for sweet, salty, and fatty foods. Who knew that indulging in a bit of healthy dark chocolate should not only make it easy for you to stick to portion control recommended for optimal health, but it should make it easier for you to stick to your diet.


Reduced Stress

UC San Diego researchers recently confirmed stress can make you fat. Stress causes many people to binge eat in order to reduce feelings of anxiety. Combine binge eating with cortisol (a chemical your body releases during times of stress) and you may find yourself buying a larger pair of pants.

Swiss scientists found that when very anxious people ate an ounce and a half of dark chocolate every day for two weeks, their stress hormone levels were significantly reduced and the metabolic effects of stress were partially mitigated. As it turns out, reaching for a square of dark chocolate instead of those greasy chips-is a lot less stressful on your body.


Higher Intelligence

Have a bite of chocolate-it could make you smarter! Not only will having a bit of dark chocolate help your body ward off the effects of stress, but it’ll boost your brain power when you really need it. A University of Nottingham researcher found that drinking cocoa rich in flavanols boosts blood flow to key parts of the brain for 2 to 3 hours, which could improve performance and alertness in the short term. Additional researchers from Oxford University and Norway looked at chocolate’s long-term effects on the brain by studying the diets of more than 2,000 people over age 70. They found that those who consumed flavanol-rich chocolate, wine, or tea scored significantly higher on cognitive tests than those who didn’t.


Diabetes Prevention

In a small Italian study, participants who ate a candy bar’s worth of dark chocolate once a day for 15 days saw their potential for insulin resistance drop by nearly half. “Flavonoids increase nitric oxide production,” says lead researcher Claudio Ferri, M.D., a professor at the University of L’Aquila in Italy. “And that helps control insulin sensitivity.” But consult with your physician before you reach for that bar of dark chocolate!


Sun Protection

London researchers recently tested chocolate flavanols’ sun-protecting prowess. After 3 months eating chocolate with high levels of flavanols, their study subjects’ skin took twice as long to develop that reddening effect that indicates the beginning of a burn.

Subjects who ate conventional low-flavanol chocolate didn’t get the same sun protection. Watch for brands boasting high levels of the healthy compounds to reduce your risk of sunburn this summer.


Cough Relief

Several studies have found that chocolate quieted coughs almost as well as codeine, thanks to the theobromine it contains. Maria Belvisi, a professor of respiratory pharmacology at the National Heart and Lung Institute in London, says, “It had none of the negative side effects.” This chemical, responsible for chocolate’s feel-good effect, may suppress activity in a part of the brain called the vagus nerve. Keep an eye out for cough syrups made with cacao in a pharmacy near you.


Make 2013 Your Best Year Yet!

Happy New Year 2013!


Most of us start the New Year with a list of resolutions on how to eat better, get more exercise, and be kinder to over-worked selves. There are so many reasons why we aren’t already taking better care of ourselves, from fast paced schedules, juggling work and family, to not knowing how to cook a healthy well balanced meal. Juicing may be just what you need for a quick and nutritious way to jump-start your healthier 2013. This week’s Your Resident Gourmet Newsletter talks about the pros and cons of juicing and even shares some really great juicing recipes.


Here’s to a Better You in 2013!

Chef Jennifer


The Benefits of A Juice Detox

The benefits of A juice detox?

Juicing is a great way to squeeze fruits and vegetables into your diet if you typically don’t like them. Most people juice between 1-3 days in an effort to lose weight, improve their diet and eliminate the unhealthy foods they currently consume.  Clearer skin and relief from chronic health issues such as fatigue, constipation, bloating, and irritable bowel syndrome are also well known benefits of juice detox. *Contact your health professional if you are thinking of juicing for longer than 3 days or are currently taking any medication*


The side effects?

While there are definite benefits to doing a juice detox, there are side effects as well.  As with any type of detox the first few days usually present the same common symptoms – headaches nausea, dizziness and sometimes bad breath.  You will be more likely to experience headaches if your diet contains large amounts of caffeine, sugar, or sodium. You’re also likely to have frequent urination, diarrhea, and fatigue experience in the beginning of your juicing but by the end you should have a vast increase in energy. Also remember that juice, no matter where it comes from, is a concentrated source of calories. This is especially true if you use more fruits than vegetables in your juices. So add more leafy green vegetables, like kale, in your juice blends instead of ‘sugary’ vegetables like carrots.


What do I need to ‘juice’?

You will need a juicer that fits your level of use and your budget!  There are a variety of juicers on the market and picking the right only takes a little research.  When out shopping for your juicer feel free to ask lots of questions about its features and check its warranty. Once you have your juicer you’ll want to load up with fresh fruits and vegetables. Spinach, apples, kale, collard greens, beets, blueberries, strawberries and carrots are a great choice.  Bananas don’t juice so you’ll have to mash them separately and then add them to your juice and using too much citrus fruit may irritate your stomach, so limit your lemons, limes, and grapefruits. Remember that the fresh vegetable and fruits you juice at home will NOT be pasteurized, which could be a food-safety hazard. So be sure wash your hands with hot soapy water (for at least 20 seconds) and all produce before preparing your juice. It’s also best to drink your juice within one week, preferably on the same day that you make it. Don’t forget to wash the juicer with hot soapy water after each use, as well.


Juicing vs Blending?

Yes, you can still do ‘juicing’ while using your blender, there will just be a bit more work involved.  When you use a juicer to juice your food you are eliminating the fiber from the foods which decreases your digestion to almost zero.  By placing your foods in a blender you are not eliminating any of the fiber and your body will need to digest the ‘juice’ the same way as if you were to eat it raw.  To get around this issue, simply strain the blended juice before drinking any of it.  Use a fine mesh strainer or cheesecloth to remove all of the pulp from the juice. You can also freeze the pulp and add it to sauces, soups, and smoothies once you’ve finished your juicing detox.


Juicing Recipes

Here are a few simple tasty juicing recipes that help alleviate certain symptoms, as well as a basic Cleansing Veggie Broth.



Potassium Juice

3 carrots
3 stalks celery
½ bunch spinach
½ bunch parsley

Ginger Root Boost

1 inch slice ginger root
Juice from 1 fresh lemon
6 carrots with tops
1 seeded apple

High Blood Pressure Reducer

2 garlic cloves
1 handful parsley
1 cucumber
4 carrots with tops
2 stalks celery

Yummy Green Drink

½ bunch spinach
2 big kale leaves
¼ cup OJ
1 small banana
1 kiwi

Homemade V8 (6 glasses)

6-8 tomatoes
3-4 green onions with tops
½ green pepper
2 carrots
2 stalks celery with tops
½ bunch spinach
½ bunch parsley
2 lemons (just the juice)

Cleansing Veggie Broth

3 carrots
3 kale leaves
2 celery
2 beets
1 turnip
½ bunch spinach
½ head cabbage
¼ bunch parsley
½ onion
2 garlic cloves


6 Simple Rituals To Reach Your Potential Everyday!

6 Simple Rituals To Reach Your   Potential Every Day

|By Amber Rae
December 4, 2012

Becoming and staying productive isn’t about hard-to-follow programs or logging your every move in an app. It’s about self-care. Here are daily to-dos to get you started.

It’s Tuesday morning at 8 a.m. Two San Francisco entrepreneurs are pitching their ventures to potential investors today. They’d both agree that this is one of the most important days of their lives. This is the story of Jane and Joe…

Jane was up until 4 a.m. putting the final touches on her deck. In fact, she spent the entire weekend fixed in her apartment, preparing the presentation. This morning, she woke up late and rushed putting together her most “investor-worthy” attire. She slammed a shot of espresso, grabbed her computer, and ran out the door feeling hungry and tired. She arrived right on time but felt anxious and flustered about the events of the morning.

Joe, on the other hand, went to sleep last night at 11 p.m., as he does most nights of the week. His presentation was ready Friday afternoon, after seven revisions thanks to feedback from advisors. He spent the weekend in nature connecting with friends. This morning, he woke up at 7 a.m., had a glass of water, ran two miles, meditated for 15 minutes, and drank a smoothie. He put on the outfit he picked out the evening before, grabbed his bag, and walked out the door. He arrived 10 minutes early, feeling confident, calm, and eager to share his vision with potential investors.

Which entrepreneur would you bet on?

And, which entrepreneur most closely resembles you?

Jane and Joe are fictional characters but having been immersed in the world of startups in both New York and San Francisco, I see a lot of Janes. They work 16-hour days, seven days per week, and wonder why they aren’t getting the results they’re looking for. The truth is, results don’t come through hours spent. Great results often come by doing less and working smarter.

This past weekend I had the opportunity to speak with my friend Mike Del Ponte, who resembles the character of Joe. Today he launches a Kickstarter campaign for his company Soma, which aims to revolutionize the water industry using sustainable design. Surprised by how cool, calm, and collected Mike was so close to launch, I asked him what his secret is.

“Every day I need physical energy, mental clarity, and emotional balance to tackle everything that comes my way,” Mike said. “Self-care is the secret to performing at the highest level.”

Here are the six simple rituals he uses to perform at his highest, which you too can begin implementing right away:

1. Drink a glass of water when you wake up. Your body loses water while you sleep, so you’re naturally dehydrated in the morning. A glass of water when you wake helps start your day fresh. When do you drink your first glass of water each day?

2. Define your top 3. Every morning Mike asks himself, “What are the top three most important tasks that I will complete today?” He prioritizes his day accordingly and doesn’t sleep until the Top 3 are complete. What’s your “Top 3” today?

3. The 50/10 Rule. Solo-task and do more faster by working in 50/10 increments. Use a timer to work for 50 minutes on only one important task with 10 minute breaks in between. Mike spends his 10 minutes getting away from his desk, going outside, calling friends, meditating, or grabbing a glass of water. What’s your most important task for the next 50 minutes?

4. Move and sweat daily. Regular movement keeps us healthy and alert. It boosts energy and mood, and relieves stress. Most mornings you’ll find Mike in a CrossFit or a yoga class. How will you sweat today?

5. Express gratitude. Gratitude fosters happiness, which is why Mike keeps a gratitude journal. Every morning, he writes out at least five things he’s thankful for. In times of stress, he’ll pause and reflect on 10 things he’s grateful for. What are you grateful for today?

6. Reflect daily. Bring closure to your day through 10 minutes of reflection. Mike asks himself, “What went well?” and “What needs improvement?” So… what went well today? How can you do more of it?

Whether you more strongly resemble Jane or Joe, these six rituals will help you up your game, taking your performance to the next level.