We are still in the midst of harvest time – produce should be tumbling out of gardens and orchards and into your juice glass! The change of season is an excellent time to support your health by giving your body a powerhouse of nutrients in an easy-to-digest, delicious juice or smoothie.
Just Juice It
Let’s first discuss what juicing does. When juice is extracted from whole fruits and vegetables, the resulting liquid contains phytonutrients – or plant chemicals – and most of the vitamins and minerals. Bear in mind that the juicing process eliminates most fiber, which is important for healthy digestion and maintaining healthy cholesterol levels. Some individuals with digestive issues may benefit from pure juice, as the body immediately absorbs the nutrients without having to break down the fiber. Juice proponents claim that juicing may prevent cancer and boost immunity. While there isn’t sufficient evidence of such claims about juice and its effect on our health, there is a substantial link between eating a plant-based diet and a reduced risk for cancer.
Juice to Lose lbs?
Rumor has it that juicing can help with weight loss and detoxing. Remember that our bodies are naturally equipped with mechanisms and organs that remove toxins naturally, such as our liver and kidneys. Juice fasts are often temporary and any weight loss that occurs will return once you start consuming other foods. Subsisting on only juices may deprive you of important macronutrients that our bodies require for optimal function such as protein, essential fatty acids, and other essential nutrients. Also, the calories in juices can also add up very quickly. While one medium apple contains about 60 calories, the fiber and process of chewing will contribute to a feeling of fullness. With juicing, you may get as many as five servings of fruit at once – and possibly a large dose of calories at the same time. Keep in mind that certain fruits and vegetables, such as beets and carrots, contain large quantities of sugar. Diabetics and those watching their sugar intake may want to take caution when drinking juice.
When in doubt, turn to greens to counterbalance the sweetness and sugar content. Cut back on the supersweet fruits and instead favor nutrient-rich and cleansing greens like kale, parsley, cilantro, mustard greens, dandelion, spinach, chard, collards, and cabbage. Give your body an extra cleansing boost of chlorophyll by mixing in the powder of wheat grass, spirulina, blue-green algae, or chlorella.
Blend the following ingredients to jumpstart your day with a trove of nutrients that will keep you energized and feeling strong!
1/2 cup Swiss chard
1/2 cup dandelion greens
1 cup strawberries
1 tbsp chia seeds
1/4 cup rolled oats
1 cup water
Blend the following ingredients for a delicious antioxidant boost.
1 cup chilled green tea
1 cup baby arugula
1 peeled lemon (seeds removed)
1 peeled orange (seeds removed)
1 tsp spirulina