Juicing or creating smoothies as part of a healthy diet has become a popular health trend. As we explored in Juices vs. Smoothies you need to understand what you are making and why you are making it to be successful.
Remember juicing is the process of removing the pulp from your end drink. Creating a smoothie is allowing all the product to be pulverized leaving all the nutrients and fiber for your body to digest.
The important Do’s
Juice for quick easily digestible nutrition. They can be a great solution for quickly absorbing nutrients that were depleted during a workout or after an illness. Just remember that eating meals of whole foods is important for a healthy daily diet as well.
An important part of our diet is the act of chewing food. Chewing actual food allows our mouth to release extra saliva which is an important part of the digestive process.
Do use juices for nutrient balance. A juice or smoothie made entirely of one type of food group can lead to health problems. It is important to use a combination of fruits, vegetables and proteins and fat to ensure it is balanced.
Do use juices to incorporate green vegetables and other nutrients. For some of us eating the recommended 2 to 3 cups of dark leafy greens seems impossible. By adding greens to a juice or smoothie can ensure you achieve this amount each day.
To help balance flavor consider using lemons and limes to help neutralize the strong taste of greens. They will also help alkalize the body.
There are a few ingredients to use caution with when juicing:
Broccoli – although it is high in vitamin C it can be difficult to digest. It may cause bloating, gas, or cramping.
Avocados are better suited for a smoothie drink; they don’t contain a lot of moisture so do not juice well.
Apples – be sure to remove the seeds which contain amygdalin that can be poisonous.
Kale – use caution if you are prone to kidney stones. Kale and spinach contain oxalates which can cause them.
The Important Don’ts
Don’t use juicing as a meal replacement strategy. There are a variety of ways to incorporate juicing/smoothies into part of a healthy diet. While a well-balanced smoothie can be used as a supplement to a meal make sure you are planning full meals as well.
Don’t throw away the juice pulp, making a smoothie that retains the entire plant is a healthier option.
Don’t juice too much fruit. Fruits are high in natural sugars which can cause blood sugar spikes, it can also be a problem if you suffer from candida albicans infections or bowel imbalances.
All fruit juices/smoothies can be high in carbohydrates and raise blood sugar. Juices made with just vegetables will provide vitamins, minerals, and phytochemicals, but may not give you some the protein or fat you need. There are many great recipes that provide for a well-balanced juice.
Don’t use the same products long term. It is important to mix up your routine every few weeks to ensure your body is getting a different level of nutrients all the time.
A recipe that I enjoy using to support the body in a natural cleanse is:
4 Carrots including the leaves
1/2 a Cucumber
1 Beet including the leaves
I recommend using any juice for at least 7 days in a row for maximum benefit. Also, drink it within 15 minutes of juicing because it will begin to oxidize after making (it will lose its nutrients)!
Incorporating a juice/smoothie as part of your routine can be a terrific way to ensure you are consuming a wide variety of nutrients. This is a great step to achieving your ideal weight and lifestyle.