To juice or to blend .. . that is the question.   And it’s a question that I get asked quite often.  Is it best to make fresh juices or to just take the same foods and blend them for a “whole juice”?  Some people feel that blending is the way to go.  After all, the fiber (which is what gets removed when we juice) is good for us . . . right?  Of course the answer to that question is obvious.  The research seems pretty clear, and most “experts” teach that people who eat a high fiber diet, are generally healthier.  Of course, eating a diet rich in whole, fresh, plant-based foods provides lots of fiber.  Getting an abundance of healthy fiber is just one of the many, many benefits of eating a wholesome diet. 

 A fiber rich diet with lots of fresh fruits, vegetables, beans and whole grains (optimally gluten-free), accenting with some whole, raw nuts and seeds, is a great foundation for promoting good health.   When the body has been depleted or run down, or is unhealthy or diseased, it needs extra nutrition in order to get built back up.  This applies to vital nutrients like vitamins and minerals, but also to flavonoids, phytonutrients and anitoxidants (and all the other “good stuff” that is found in plant foods).  Some of the minerals we need most are vital in helping to get our body’s cellular pH back to a healthy alkaline level.  Unfortunately, because of modern day farming methods, the foods that we are eating today are often not as nutritionally dense as they were years ago. 

 Now back to the question at hand.  A juicer does one thing really well.  It separates the juice (nutrients) from the pulp (fiber).  When we eat the whole food, the body has to do this work through the digestive process.  It takes time and energy for the body to do this, and therefore it has a limited ability for the amount of food that it can process.  When we digest food, some of the nutrition that we get from our food is used up in the digestive process.  If we have not eaten well over the years, we may not have optimal digestion, and consequently may be absorbing and utilizing even less of the nutrients found in our regular diet.  

I consider freshly made juice to be the best, and most natural, nutritional “supplement” that we can consume.  With any other kind of supplement, we have to trust that it is made in such a way that we will get benefit from it.  Actually, research shows that in some cases we may be getting very little from bottled nutritional supplements, and sometimes they could even be causing us harm.  These supplements may not be natural at all, and/or we may be taking these man-made or extracted nutrients in amounts that are not natural (potentially causing trouble).  And for sure we are not getting the synergy that comes with the balance of the other nutrients that are generally available with the whole food.  Research bounces back and forth on this kind of thing, but I really like to get as much of what my body needs from foods.  Don’t get me wrong, I’m not against taking a few supplements here and there, if/when that is needed.  I just have more confidence in a whole food that I can hold in my hand, rather than bottles of pills that I really don’t know much about (and certainly could not reproduce in my own kitchen). 

 So, when we use freshly made juices to “supplement” an already healthy diet, I see it as a huge benefit.  It’s a great option when the body needs nutrition in addition to what we can get from our regular daily meals, without increasing the amount the body must digest or process.    In an 8oz glass of freshly made juice, you get the nutrients from approximately one pound of fresh food.    So if we don’t juice, but would like to get that extra nutrition, could we blend one or more pounds of food and eat it in addition to our regular meals each day?  That would overload our digestion.  And if we already have health problems, our digestion may be sluggish to begin with. 

 Some people, myself included, have used juicing to lose weight, regain energy and improve overall health.  Some have overcome pretty serious health problems drinking freshly made juices.  In such cases, people may drink multiple fresh juices every day.  Some have used health regimens that include drinking as many as 13 fresh juices a day and have gotten well from very grave health issues.  If not juiced, that would be thirteen pounds of extra food being processed by the body.  Overload, wouldn’t you say?  Even drinking three to four extra pounds of fresh produce a day in blended drinks, in addition to regular meals would be impossible.  And yet it is very easy to drink these same nutrients in the form of freshly made juices.  When someone is looking for increased nutrition, from the most natural source possible, in a form that can be taken in addition to our regular meals (without overloading digestion) . . . freshly made juices are the way to go.  I also think that juicing is a great option for people that need to give their digestion a break, through reducing the amount the body must process each day. And by the way, it has been estimated by some that up to 92% of the nutrition in fresh juices is utilized by the body. 

So, what’s my take on blended foods?  As long as the foods that are being blended are healthy and beneficial, I think blending foods is another awesome option.  Lots of folks these days are drinking smoothies made with whole fresh ingredients.  Some increase the nutrition by including nutrient dense foods like dark green leafy vegetables, and antioxidant-rich foods like berries and chia seeds.  You can get a variety of these healthy foods blended up for a delicious nutrient-rich meal.  Blended foods like smoothies, “green drinks”, and “blended salads”, also reduce the digestive stress on the body, while increasing the amount of available nutrition.  This can be another great option for anyone wanting to use diet and nutrition to improve overall health, and is especially beneficial for those that have weak digestion. 

 I usually drink a blended drink that includes and abundance of dark green leafy vegetables five or more times a week.  I also drink several freshly made juices almost every day.  And sometimes, I let my digestion rest by drinking only freshly made juices and eating no solid food for a day or more.  I call this a “juice fast” and I generally do this one day a week, and two or more weeks a year.  

So, I don’t see the question of juicing or blending as an either/or proposition.  Each method has benefit and can play a role in increasing our nutritional intake from fresh foods, promoting better overall health.  Why do one or the other, when we can do both?   

“It’s all good” . . . as they say!  :)

Blessings and Good Health to You!

Ginny

The idea of using foods as medicine can be observed throughout history.    In fact, Hippocrates is quoted as saying "Let food be thy medicine, and let thy medicine be food."  In more recent years, it has been thought (and taught) that our genes dictate what diseases we get.  This has led people to believe that if you have a specific genetic makeup,  it is inevitable that you will get certain diseases.  A 2008 study published in the Proceedings of the National Academy of Sciences  (PNAS), revealed that modifying diet and lifestyle habits can change the expression of over 500 genes.   In essence, the study showed that we can actually “turn off” disease promoting genes and “turn on” health promoting genes in a relatively short period of time, simply by changing the way we eat and live.  

With Hippocrates’ revelation being rediscovered through modern medical research, maybe it is wise for us to think about what foods can help us to attain better health.  We evaluate and discuss this topic in great detail at our Abundant Living Wellness Retreats, but today I’d like to take a simple look at several “super foods” that have made it into my ‘Healthy Food Hall of Fame’.  Foods that I consider to be “super foods” must be “nutrient dense” (contain a high amount of beneficial nutrients per calorie) and provide other health promoting compounds that are known to protect our health in various ways. In other words . . . they’re really good for us! 

First, I have to say that virtually ALL whole raw fruits and vegetables have a place on this list as do raw nuts and seeds as well as beans and lentils.  When looking to get the absolute MOST health protection from our diet as possible, it is important to eat a variety of plant-based foods.   Now, let’s take a look at four of these “super foods”. 

 Ginny’s Healthy Food Hall of Fame

Blueberries  are packed with antioxidants and phytonutrients .  These are health-promoting compounds that naturally occur in plants.  They are also high in potassium and vitamin C, and are considered to be anti-inflammatory making them a wonderful food choice (and they are in season right now!).

Dark Green Leafy Vegetables are some of the most nutrient dense foods that we can consume.  They are a good source of a wide range of vitamins and minerals and provide a number of flavonoids, phytonutrients and antioxidants that help to fight disease.  Leafy greens are a good source of calcium, magnesium and vitamin K, so they are great for bone health.  Dark green leafy vegetables are, calorie for calorie, a good source of protein.  Additionally, they also supply nutrients that help to fight inflammation, which is involved in many of the common diseases today.  

Chia Seeds are a complete protein source (all essential amino acids).  They offer 4.4 grams of complete protein in just one ounce. They also are a good source of omega 3 essential fatty acids. They are good for bone health as they provide 18% of RDA of calcium per ounce, 27% RDA of phosphorous per ounce, and 30% of RDA of manganese per ounce.  They are rich in other minerals such as zinc as well as various vitamins. They are an excellent source of antioxidants, and are a good source of dietary fiber.

Flax Seeds are packed with fiber (contain soluble fiber which helps lower cholesterol and insoluble which aids in colon health), omega-3 fatty acids, B vitamins, antioxidants, and cancer-fighting lignans. They are also a good source of other vitamins including vitamin e as well as minerals such as manganese, potassium, calcium, iron, magnesium, zinc and selenium.

Dark green leafy vegetables (like kale, spinach, chard, collards & romaine lettuce) are considered to be some of the most nutrient dense foods that we can have in our diet.  This important “food group” contains most of the essential nutrients that we need for optimal health.  They are a good source of a wide range of vitamins and minerals and provide a number of flavonoids, phytonutrients and antioxidants that help to fight disease.  Leafy greens are a good source of calcium, magnesium and vitamin k, so they are great for bone health.  Many people don’t realize that they are also, calorie for calorie, a very good source of protein.  Additionally, they supply nutrients that help to fight inflammation, which is involved in many of the common diseases today.   I consider dark green leafy vegetables to be a REAL “super food”,  because of all the health promoting and disease fighting nutrients that are packed into these amazing foods.

Because there is so much “good stuff” in green foods,  I eat a salad and drink fresh vegetable juices made with dark green veggies almost every day.   I also drink a green smoothie five or six days a week.  A few years back, most people did not even know what a green smoothie was.  Today, these power packed meals are becoming almost “main stream”.  A “Green Smoothie” is simply a delicious blended smoothie made with whole, unprocessed ingredients that includes at least one dark green leafy vegetable.  If you are new to this concept, try making a smoothie with baby spinach.  Spinach that is picked early is very mild and will not change the taste of the smoothie (I know, I didn’t believe this either until I tried it for myself several years ago).  As you get more curious, you can try other leafy veggies like kale, chard & collards.  I tried collards in my smoothie for the first time earlier this year, and was amazed that it didn’t change the taste of my yummy smoothie much at all.  When experimenting, just start with a small amount.  You can increase how much you add as you go along.  Eating a green smoothie every day is a great way to begin making healthy diet changes.  For those that are already on a  “health journey”, green smoothies are a great way to take it to the next level.  I’ve provided a couple of simple recipes below.  If you have never tasted a green smoothie, hope you’ll give it a try. 

Tropical Green Smoothie

 1 cup fresh orange juice

1/8 – ¼ cup almonds

1 Tablespoon chia seeds

1 – 2 handful of baby spinach

1-1/2  Frozen bananas

1 cup frozen pineapple

1 Tablespoon dried coconut

Blend O.J., almonds, and chia seeds until smooth.  Add baby spinach and blend further.  Add bananas and pineapple and continue blending until creamy. Add dried coconut and pulse a few times to mix. 

Berry Green Smoothie

 ½  cup water

1/8 – ½ cup almonds

1– 2 dried dates  (optional)

1 orange

1 cup frozen berries

½  frozen bananas

1 – 2 handfuls of your choice of greens

 Blend water, orange, nuts, seeds and dried fruit and process in blender.  Add greens and blend further.  Add frozen fruit and blend until smooth

Blessings and Good Health To You!
Ginny