Are you Juicing? or Blending? Part I

Cm’ on, everybody is, which one are you doing? It is the modern “nutritious” trend- “Great for detoxing, cleansing and weight loss!”... I’ve heard… Juice and smoothie shops are popping up in every corner!

But is one better than the other? In short, NO, they have different purposes, advantages and disadvantages.  I get this question a lot and hope this will help you pick which is right for you, and/or if it is even right for you.  

JUICING

Advantages:

1. Better Absorption of Nutrients- Juicing extracts all of the water and nutrients from vegetables, leaving behind only the plant fibers. This means your body is better able to absorb the nutrients without having to digest the dense bulk of the plant.
2. More vegetables and fruits in one glass- you can fit an incredible quantity of vegetables into a single glass of green juice, leaving you with a simple, smooth drink that packs a huge nutritional punch.
3. Break for the Digestive System- Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients.
4. Healing and Detoxification- Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich, they nourish and restore the body at a cellular level. They also can cleanse and de-sludge the liver.
5. Health Benefits- After regularly consuming freshly pressed vegetable juices, which are highly alkalizing, you will experience improved energy levels, digestion and mental clarity, clearer skin, and an overall sense of wellbeing. Also, as a result of the high concentration of minerals contained in juice, such as magnesium, potassium, iron, calcium, and folic acid, there’s reason to believe that juicing can help fight symptoms of depression.

Disadvantages:

1. Can get Expensive- Stocking enough fresh, organic vegetables to make juices can be somewhat expensive.
2. Not a Meal- Although they are very high in nutrients and vitamins, juices can’t keep you full for long because your body processes the liquid so quickly. Juice is not a significant source of protein, and protein and fiber are the nutrients needed to fill you up.
3. Blood Sugar spike- When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you juice too many fruits and/or starchy vegetables, this would cause a rapid spike in blood sugar and unstable blood sugar levels can lead to mood swings, energy loss, memory problems, etc.
4. No Fiber- Juicing strips most of the fiber content from vegetables and fruits. The daily recommendation for consumption of fiber is 25 grams or more, depending on gender and age, but the average American gets only 15 grams a day. Because the produce used to make fresh juice won’t count toward your fiber intake, you’ll need to make sure you are getting enough fiber from other daily servings of vegetables, fruits, grains and legumes.
5. Store-bought not the same- Unfortunately store bought juices contain virtually no nutrients due to the pasteurization process.

SMOOTHIES

Advantages:

1. More filling- Smoothies tend to be more filling since the plant fibers are present (but still easy to digest, compared to raw whole vegetables.
2. Avoids blood sugar spikes- Because the fiber is present, it helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. CAUTION, though, with not putting too many fruits on them!!
3. They promote regularity. Because of the fiber, smoothies help keep your digestive tract moving.
4. Creative with healthy add-ins- You can add more things to a smoothie- like yogurt, almond milk, protein powders, chia seeds, hemp seeds, flax oil, etc…etc 
   

Disadvantages:

1. More work for Digestive System- Compared to digesting juice, your body will have to work harder to digest a smoothie and absorb the nutrients.
2. Not as nutrient dense- because it’s difficult to pack in the same volume of vegetables into a blender, your smoothie won’t be as nutrient-dense as your green juice.

Notes on both:

1. Combination Warning!- It’s best not to combine fruits and vegetables (unless it’s apple). This can affect how well your digestive enzymes function. This doesn’t seem to matter too much in green juices and smoothies, but vegetables like carrots, beetroots, broccoli and zucchini don’t combine well with fruit due to their high starch content. However, green leafy veggies combine well with pretty much everything. 
2. Drink Fast!- Try to drink your juice or smoothie straight away. In a short time, light and air will destroy many of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.
3. The right equipment- To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press or mastication juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term. 

Cheers! and...

Stay tuned for Thursday Part II- where I will give you my personal recommendations, tips and recipes for juice and smoothies!

Super Eggs: Debunking the Great Myth

Let’s cut to the chase: Eggs are not bad for your cholesterol, nor are they bad for your health.

There, I said it…phew… I almost cry every time I see boxes of “Egg beaters” (or any egg whites for that matter). Why eat them this way?? The egg yolk is one of the most nutrient dense food out there!

But, aren't eggs high in cholesterol?

Yes, eggs contain a high amount of cholesterol. One large egg has about 200mg of cholesterol, mostly in the yolk. Despite this, researchers note that only one-third of the body's cholesterol comes from dietary sources; the rest is produced by the liver. The whole "egg-cholesterol-heart disease" myth is old school, new research says a sedentary lifestyle or smoking have greater effects on cholesterol levels or the risk of cardiovascular disease than egg consumption does. It’s also important to remember that total cholesterol levels are not the great predictor of heart disease they were once thought to be.

By the way, Cholesterol is Vital To Your Body. 
You actually need cholesterol for the production of steroid hormones like testosterone and also to build and repair cells (which is a perpetually occurring process in the human body).

What about the saturated fat?

Yes, eggs are also fairly high in fat. Roughly 5g of fat per egg to be precise. About 2g of that fat is saturated fat, however, which of course means that the other half is unsaturated. Many people cut the yolk to cut the calories, but I invite you to re-think that.  Egg yolks are a super rich source of nutrients that actually may play a role in preventing heart disease, while egg whites offer minimal nutritional value aside from protein. Cut calories in sodas, candies, breads, and cookies that offer very little or no nutrients and add back the eggs!

Eggs-The Great Nutrition Facts.

Eggs have significant amounts of vitamin D, E, A, B vitamins, calcium, some iron and zinc but is also rich in important trace minerals and nutrients like tryptophan, selenium, and iodine, as well as omega 3-fats.

Eggs are one of the best sources of CHOLINE! 
Choline helps keep your cell membranes functioning properly, plays a role in nerve communications, and reduces chronic inflammation.  In pregnant women, along with folic acid, it helps prevent neural tube defects and plays a role in brain development. When it comes to cardiovascular disease, choline is essential to allow transport of fat and cholesterol from the liver to the cells of the body. If you don’t take in enough choline, it can lead to fatty liver and liver dysfunction. Choline also plays a role in preventing elevated levels of homocysteine, which are also associated with increased risk for cardiovascular disease. So, these eggs might actually be good for your heart?? Yes!! They are!

Shopping for Eggs.

Good: Organic. Organic standards help lower risk of contaminated feed and organic eggs usually have higher nutrient quality. However, remember that organic by itself does not guarantee a natural lifestyle for the egg-laying chickens and a natural lifestyle (eating bugs and worms from the ground) adds nutrients.

Better: Pasture-Raised. A natural lifestyle, but be careful with the confusing array of labeling terms. You probably find "pasture-raised," "pastured," "free-range" and "cage-free" on egg packaging, but labeling laws allow products to display these terms even if the egg-laying chickens spend little or no time outdoors in a pasture setting. (I know, it’s crazy!!) Talk to your grocer and find out how the chickens were actually raised. I personally like Vital Farm eggs, completely pasture raised.  I like supporting them! for a big production farm, they are doing it right! Of course, for this you pay, they are pricey.

Best: Local, pasture-raised. Organic, pasture-raised eggs may be available from local farms with small flocks and a natural lifestyle for their chickens. Check your farmer’s markets, small grocery stores, or better yet… have a backyard? consider a chicken coop!! 

Remember…

Eating and being healthy is much more than finding "low-fat", "low-calorie" foods; it is about nutrient-dense foods, exercise, and stress-management… it also means that what's good for one might be poison for another.  If you find eggs causes you discomfort or sensitivity, then please don't eat them! there are plenty of fruits, vegetables, and other foods full of these nutrients. Just keep exploring what feels good to you!

But if you can...then move a little, relax, cut the processed foods, and add back those eggs in the diet!   My favorite? Scrambled Eggs Super! with veggies like kale, mushrooms, onions and garlic, yum!!