So, after all that science stuff I’m trying to give you some easy weeks-whilst still keeping it super informative of course. So this week less science more health top tips. So I’m going to start with drinking your fruit and veg. This can be done by either juicing or blending.
Juicing extracts water and nutrients from produce and discards the fibre. This makes the nutrients more readily absorbed and many people find this easier on their digestive system too. However, getting rid of the fibre also means it is absorbed into your blood stream quickly and can cause a blood sugar spike, followed by a crash. This is especially true if you are juicing fruits, as the fructose in fruit is essentially a sugar (albeit more healthy than refined table sugar) and is therefore dealt with by Insulin. Also when you remove the fibre you may not find the juice as filling.
Smoothies contain the entire fruit or vegetable meaning the skin is left on. The blending process breaks the fibre content down meaning it is still easy to digest but due to it still being present it releases more steadily into your blood stream and therefore is less likely to cause a crash.
I think with both it is important to try and keep the majority of your ingredients as vegetables as this prevents It from becoming a healthivised (new word) sugar fest!
Although I think there is merit with both options, in my opinion unless you have a digestive issue that does not agree with fibre (some forms of IBS etc.) then I think blending is the better option.
There is also a new kid on the block by the name of Nutri Bullet, which does something called extracting. Basically it rips everything up much finer than your blender so you would get a more juice consistency without losing the fibre. I don’t have one so I can’t vouch for its claims but they are incredibly popular so I guess there must be something in it, other than the fact it is much easier to clean than a blender-which in itself is a winner to me!
So, other than having a liquid lunch not of the alcoholic variety what is the point in all this fruit and veg pulverising???
Well, traditionally Juicing (and all its cousins, I’m just going to call it juice for this blog) have been used a diet tool for detox or just making the age old shake diet at least have some actual nutrition in it.
But you know I wouldn’t be mentioning it because of that since I don’t believe in fad diets, short term fixes etc.
No, juicing is having a bit of a revival at the minute not just as a weight loss tool, but more from a health perspective. It is a great way of getting loads of fruit and veg into your diet really quickly and easily. With a fresh smoothie breakfast you could have 5-6 servings of fruit and veg before you’ve even left the house! I imagine you will be so vitaminsed (I’m at it again) you will be firing on all cylinders all day, and don’t even get me started on your immune system-it will be like a gold medal boxer fending off those bugs-pop, pop, bam Mr flu!
And if you wanted to up the ante a bit further you could add further healthy ingredients to make it an all-round super power juice! Adding a super greens powder will add the amazing health benefits if green veg x 20 without having to eat your bodyweight in kale and cabbage.
Chias, Flax/Linseeds add protein which will make it a more complete meal and is also a great way for vegetarians/vegans to add complete proteins to their diet. Not to mention their anti-oxidant levels and Omega 3 benefit of linseed-this gives my pony a glossy coat so it will do the same for you!
There is also Coconut Oil, Maca Powder, Spirulina, Wheat Grass and many other things you could add that you may not enjoy eating on its own but when added to a tasty juice you won’t even know it’s there apart from the healthy sense of awesomeness you will feel all day.
So if you fancy getting your blender out or joining the Nutribullet revolution there are a couple of recipes to get you started below.
The Steak and Champagne Trainer
½ large Cucumber
2 Green Apples
2 Sticks Celery
70g Spinach or Kale-Stalks removed
½ Large Avocado
Large Handful Watercress
Small piece of root Ginger
Small handful of fresh parsley
3 tbsp Lemon Juice
1 tsp Powdered Chlorella or Spirulina
1 Handful Watercress
½ Banana-I’d peel t first I’m not that obsessed with fibre!
Handful Mint leaves
1 tablespoon Chia Seeds
1 mug Almond / Coconut Milk
Add water as required, blast all together in blender!
And because there is always room for a bit of Chocolate…..
Chocolate Peanut Butter and Maca Smoothie
Handful of Kale
2tbsp Cacao Powder or Cocoa Nibs
2tbsp Peanut or Almond Butter
1 tsp Cinnamon
1 tsp Flaxseed
Blend and add water as necessary, or try Coconut water for a little twist.