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Green juice vs. green smoothie:Benifits

From the MedFit Network Blog

Green juices and smoothies are an easy – and tasty – part of a
Nutritarian diet. But while either will help you ramp up your intake of
raw leafy greens and other veggies, there are a few things to remember: Don’t go overboard on the fruit. Do be aware of calorie density (more on this later). And don’t substitute them for your daily main dish salad.

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Supporting satiety and healthy blood glucose levels

Whether you call it a blended salad or a green smoothie, this mix of leafy greens, fruit and nuts and/or seeds is an excellent, portable morning meal. It contains all the fiber from the greens and fruit, plus fat from the nuts or seeds to keep you full and limit the rise in blood glucose from the fruit. 

On the other hand, a vegetable juice with a small amount of fruit, depending on size, may be as calorie-dense as the smoothie, but will not be a satisfying meal on its own. For this reason, if you have a substantial amount of weight to lose, I wouldn’t recommend juicing too often (in addition to your meals) because it will likely add too many extra calories without the feeling of satiety and compromise your weight loss efforts. 

Whether you’re making a smoothie or a juice, remember to put the focus on the vegetables, not the fruit, to limit calorie density and glycemic effects.

Intermittent fasting

If you do have weight to lose, a green juice can be used in place of a meal as part of an intermittent fasting program that reduces calorie intake dramatically a few days per week. A juice provides a rich source of nutrients in place of lunch or dinner on low-calorie days, and a smoothie works as a satiating, greens- and berries-packed breakfast.

Even if you don’t have weight to lose, episodic restriction of calories to extend the overnight fasting period enhances the body’s ability to heal and repair. The body has natural detoxification and repair mechanisms that kick in when we are in the fasting state. Occasionally replacing dinner with a vegetable juice is a great way to achieve this.

Micronutrient content and availability

Blending and juicing both disrupt the mechanical structure of plant cells, which increases the accessibility of many micronutrients. Many beneficial micronutrients – carotenoids, polyphenols, and folate for example – are often bound to structural components or large molecules within the plant cell like fiber, proteins, and starches. Processing, heating, and chewing break down these cellular structures to increase the availability of the bound micronutrients; however, many may not be accessible for our absorption by chewing alone. Blending increases our likelihood of absorbing these nutrients. Some micronutrients – those that are bound to fiber within the plant cell – may be removed with the fiber by juicing, and therefore be more available via blending than juicing.1

With green smoothies, you are adding nuts or seeds as a healthful fat source. Although blending alone increases the accessibility of carotenoids, since the presence of fats is known to increase carotenoid absorption from leafy greens,1,2 it is likely that nuts and seeds in a smoothie could increase absorption further. 

Green juices pack in extra nutrients using a quantity of vegetables that would be difficult to eat in one sitting, or even in a smoothie. You can get two pounds of vegetables into one glass of juice. This lets you quickly increase the level of phytochemicals in your tissues or simply increase your intake of carotenoids, isothiocyanates, and other beneficial phytochemicals.

For those who have nutrient absorption problems, gastrointestinal conditions, or other medical conditions, vegetable juices (especially cruciferous vegetables) are often useful as a supplement to a healthful diet, providing additional beneficial nutrients to promote healing. For people with gastrointestinal issues, juicing can be a good way to rest the digestive system while maintaining a high intake of these beneficial nutrients.


Dark Chocolate Coconut Cups
Dark Chocolate Coconut Cups

Oh My Goodness! These dark chocolate coconut cups are the perfect recipe for your new sweet tooth obsession! It’s super easy to make and tastes like candy without the guilt. Keep you freezer loaded with these tasty treats! Enjoy!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 15

For the Dark Chocolate:

1 bag lily’s chocolate chips (stevia sweetened)
1 teaspoon coconut oil

For the Coconut Filling:

½ cup Unsweetened Coconut Flakes
¼ cup coconut oil
½ teaspoon vanilla extract
⅛ teaspoon sea salt
Liquid Stevia to taste

Instructions

1. On a rimmed baking sheet that will fit in your freezer, arrange 15 mini cupcake liners.

2. Place the chocolate and coconut oil in a double boiler over medium heat. Melt, stirring often, until smooth. Remove from heat.

3. Carefully spoon a teaspoon of melted chocolate into the bottom of each cupcake liner. Place the pan in the freezer for 10 minutes to harden.

4. Combine the filling ingredients in a food processor. Pulse until creamy and fully combined. Remove the pan from the freezer and place a heaping teaspoon of filling in each liner. Press down to level off the tops.

5. Drizzle the remaining chocolate over the filling, covering all of the white with chocolate. Place the pan back into the freezer for 10 minutes to harden. Serve and enjoy! Keep leftovers stored in the freezer.

Nutrition
One serving equals: 102 calories, 8g fat, 9g carbohydrate, 0g sugar, 16mg sodium, 3g fiber, and 2g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

Talk Soon,

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Michael Roberts
Medical Fitness Specialist
5047541101
Downtown Fitness Center


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