To Juice or not to Juice

Check out my latest contribution to Sport Club La’s E-book! 

http://sportsclubla.com/corporate/ebook/juicing101

 

Some highlights include:

Why is fresh squeeze/cold pressed juice good for you? What are the benefits? How much should you drink?

  • Green juices are good because they’re high in potassium, which helps with muscle contraction and prevents cramps, also get plenty of solids too—like healthy fats, grains, whole fruits, and vegetables.
  • Contain plethora of antioxidants, vitamins and minerals
  • When a juice is usually blended, it’s designed to be more palatable by adding in high quantities of sweet juice and sugar whereas fresh pressed doesn’t have that. What vegetables and fruits provide what nutrients. For example, what provides antioxidants, promotes digestion, increase energy, help with stress, relaxation etc.
  • Great way infuse body with nutrients you might not get otherwise or have a difficult time obtaining
  • With smoothies the fiber from the fruits, vegetables, herbs or spices are retained but when you juice the pulp (which contains fiber) is extracted leaving just the liquid behind.
  • Daily juice is kind of like a multivitamin with the megadose of nutrients you get.
  • Cold pressed retains more vitamins minerals and enzymes
  • But calories counts are higher and it lacks fiber of whole fruits and vegetables
  • Carrot juice will be an excellent source of vitamin A, cashews are a great source of copper, orange and pineapple will provide you with excellent source of Vit C
  • Be wary of too much sugar though
  • If you hate greens, it’s a great way to incorporate them into your diet without eating them. 
  • Makes it possible for those not eating enough raw produce to get much needed nutrition without added supplements
  • Juicing allows for a more varied, interesting, nutritionally balanced diet

 What fruits and vegetables blend well together. What to think about when making juices at home?

Think colors of the rainbow so Kale, apples, and cucumber, spinach, celery all go well together.

Carrots and Orange go well together and so do carrots and orange with yellow produce such as lemon and pineapple. Apples tend to mix well with most vegetable juices and help to sweeten it. When you are making a juice you want to choose something bitter and pair with a sweet. Or pair sweet with bold foods and some neutral foods such as celery and lettuce or winter squash and eggplant which are all neutral. Bold foods would be foods such as purple kale, cranberry, red chili pepper, and grapefruit. Sweet would be apple, apricot, peach, grape, and mint to name a few. My favorite is combining cucumber, romaine, celery, spinach, kale, ginger, lemon, and apple!

How to do a cleanse. Why should you do a cleanse? Who should do a cleanse?

Scientific evidence regarding detox dieting is scarce at best. Gerard E. Mullin, MD, MHS, director of integrative GI nutrition services at Johns Hopkins Hospital, says the lack of scientific research on detox dieting leaves much to the imagination in regard to efficacy.

People with diabetes, low blood sugar, and eating disorders and growing children, teens, pregnant women, and older adults as those who should avoid.

If you are going to cleanse I recommend no more than 3-5 days and be sure to supplement with plenty of protein because juices contain no protein! You need at least 0.8 g/kg day and active people need more!

There is really no need because you have this wonderful thing called your liver. So I really don’t believe you should “do a cleanse” unless you have been eating pretty crappy and want to “flush” your body with a ton of nutrients. But again be sure to also include healthy sources of protein as well!

In Today’s Dietitian it examines the pros and cons of detox diets.  

How to do it:

Keep these points in mind:

  • Eat real food instead of drinking liquids only
  • Avoid laxatives and detox supplements
  • Maximize your calories with natural, whole foods
  • Eat consistently throughout the day, every 3-5 hours
  • Drink plenty of water
  • Be physically active
  • Aim for at least 1,200 calories a day
  • Be sure to get protein!

 

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