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To Juice or To Blend

4/23/2014

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Have you been hearing the buzz about juicing and wondering if you should jump on the bandwagon?  Are juices or smoothies better for you?  Let’s explore the differences between the two so you can make an appropriate choice based on your individual needs.

Juicing:

Juicing is defined as the process whereby the liquid part of a vegetable or fruit is extracted.  The extraction process removes the insoluble fiber by squeezing the pulp of the plant.  The remaining liquid is an alkaline juice that is a powerhouse of vitamins, minerals, soluble fiber and antioxidants.  Drinking fresh vegetable juice allows us to detoxify the body of harmful substances that may have accumulated.  By drinking these juices, the body has a chance to repair the digestive tract and strengthen the immune system since the body doesn’t need to spend time and resources breaking down food.  Nutrients pass quickly into the blood stream fueling our cells.  If you juice, be aware that juices, especially fruit juices, are full of sugars and without the all-important insoluble fiber, blood sugar regulation can be adversely affected.  For more about blood sugar, click here.  To keep sugars lower, opt to juice more vegetables than fruit.  Harvard researchers have found that just one serving of fruit juice per day can increase the risk of developing type II diabetes by up to 21%.  In addition, because of the missing fiber, juices will not satiate you for long; you may notice hunger pangs more quickly than when eating a regular meal.  Fresh juice should be consumed soon after preparation; otherwise the health-promoting nutrients degrade upon exposure to the air.  If you are not consuming all the juice, it can be frozen for later.

Juicing requires the right equipment.  A good quality juicer can range from $100-$400.  Furthermore, the juice will only be as good as the ingredients used.  To get a full glass of juice, you need to purchase a lot of produce.  For example, to make 1 8-oz. glass of juice, you would need about 5 to 7 carrots, 6 large celery stalks or 1 bunch of spinach weighing roughly one pound each.  Since many vegetables are used, you can obtain your full servings of veggies and fruit per day (7-10 servings of vegetables and 2-3 servings of fruit per day are the current guidelines) more easily.  Another downside of juicing is the clean up.  Most juicers have many parts that all need to be thoroughly cleaned after use.  Some people find this task to be a large deterrent.  Remember that if juicing, regular meals should also be consumed to obtain all your nutrients.  If juicing for detox, only consume a liquid diet for no longer than 2-3 days.

Blending:

While juicing extracts the liquid portion of the plant, blending uses the entire vegetable or fruit.  All the fiber found in the plant is retained so smoothies will provide more energy for a longer period.  Blood sugar spikes that can occur with juices are mitigated in smoothies as the nutrients are released more slowly into the blood stream.  The fiber in smoothies also provides additional health benefits by supporting the digestive system, lowering LDL levels and aiding in weight loss.  For more about the benefits of fiber, click here.  Smoothies have more volume.  As such, you won’t consume nearly the same amount of produce as you will by having a glass of juice, but they will fill you up and have plenty of the same health-promoting nutrients. 

All that is needed for making smoothies is a good blender, which most people already own.  Produce is still needed but not in the same quantities.  For instance, if making a smoothie, you might add 7 kale leaves as part of the mix.  When juicing, 7 kales leaves yields 1.5 ounces of juice.  Other foods such as protein powders, flaxseeds and nut butters can be added to the mix.  Smoothies can be a delicious breakfast that keeps you full and energized until lunch or a nice afternoon snack.  Typically, I make a mixture that is about ½ fruit and ½ veggies with protein powder and coconut water.  Click here to see my smoothie recipe.  Clean up is relatively easy and not as time consuming as with juicing.    

Both juices and smoothies work on getting our bodies to a more alkaline state.  The pH of the body plays an important role in keeping us healthy.  Our bodies function optimally when they are slightly alkaline.   To accomplish this, we need to consume more alkaline forming foods, namely most vegetables and some fruits.  When the body is more acidic, we may experience low energy, poor health and excess weight.  To handle an acidic load, the body tries to neutralize the acid by releasing calcium and magnesium stored in the bones.  When calcium stores are reduced, our bones may become weaker.  Other conditions that are related to excess acidity are elevated LDL cholesterol, fat cells (as a storage mechanism), gout, kidney stones and gallstones (where acid is in the form of uric acid).  When we achieve a more alkaline environment, we can excrete the acidic waste more efficiently and attain better overall wellness.  For more about pH, click here.

Enjoy your veggies in whatever form you choose.  Your body will thank you!
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Spring Garlic Health Benefits

4/9/2014

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Allium sativum, otherwise known as garlic, is a popular flavoring to many dishes.  This ubiquitous vegetable is used worldwide for both culinary purposes as well as therapeutic support of many medical conditions.  Originating in Central Asia over 6000 years ago, garlic is in the same family as leeks, onions, shallots and chives.  In fact, spring garlic looks similar to scallions with long green leaves and a white bulb in the ground.  While China is the largest producer of garlic, we are fortunate that in our own backyard we have Gilroy where the majority of US garlic is grown. 

Spring garlic has a very short season.  Also known as green garlic, it has a subtle flavor when compared to the garlic that we usually buy.  Spring garlic is immature garlic that looks like a slightly overgrown scallion.  The cloves are not well defined so they don’t require peeling before use.  Spring garlic can typically be substituted for onions, scallions or leeks.  Try using it when wanting the texture of scallions and the flavor of garlic.  While garlic bulbs should never be refrigerated, spring garlic is best wrapped in a damp paper towel, placed in a plastic bag and stored cold for up to seven days. 

There is much in the way of folklore about the effects of garlic ranging from warding off vampires to protecting from the “Evil Eye”.  Much of this lore probably derives from the odor and powerful properties of sulfur.  Garlic is sometimes referred to as the “stinking rose”.  While fresh garlic doesn’t have any odor, garlic when cut or crushed starts a chemical reaction resulting in sulfur compounds being released.  One of these compounds, allicin, has been extensively studied. Our olfactory senses notice garlic’s unique aroma.  Sulfur is incredibly important to many of our body systems, as all living beings require sulfur.  It is one of the most abundant minerals in the body concentrated in our muscles, skin, bones and some amino acids.  For more about skin health, click here.  Since we use sulfur daily, it constantly needs to be replenished for optimal health.  The easiest way is by food.  Fortunately there are many foods that contain sulfur, such as eggs, meat, poultry, legumes, nuts, cruciferous vegetables and vegetables in the allium family. 

While the pungent aroma of garlic may be a turnoff to some, the health benefits of garlic are numerous.  It is low in calories with a single clove having 2-7 calories, depending on the size.  It is an excellent source of manganese and vitamin B6, both of which play a role in carbohydrate metabolism or converting our food into glucose to provide us with energy.  Manganese also is necessary in forming our connective tissues, bones, blood clotting factors and sex hormones.  Vitamin B6 supports the production of neurotransmitters and the functioning of our nervous and immune systems.  Besides these two nutrients, garlic is a very good source of vitamin C and a good source of selenium, an important antioxidant. 

Consuming garlic has potential cardiovascular benefits.  Studies have shown that garlic has a positive effect on lowering atherosclerosis.  One of the benefits of garlic’s sulfur compounds is improving the elasticity of our blood vessels, allowing oxygen and other nutrients to pass through the cell walls and providing nourishment.  As an antioxidant, vitamin C found in garlic helps protect LDL cholesterol from being oxidized.  Oxidation of LDL cholesterol is of concern due to the potential for plaque build up in the arteries.  For more about vitamin C’s role, click here.  Garlic also helps in lowering blood pressure. 

Garlic has many anti-inflammatory compounds that support our immune system.  The sulfur compound, allicin, is able to quench free radicals that are the root of many serious health conditions.  Garlic also has antimicrobial properties.  Allicin has been shown to be effective against the common cold, flu, stomach virus and candida yeast.  If you have a cold, try some garlic tea as a soothing remedy.  The sulfur compounds may also help those suffering from respiratory and musculoskeletal ailments. 

Garlic has also being studied for its anti-cancer properties.  Garlic may help to alter cellular communication of cancer cells, making cancer less likely to proliferate.  In preliminary studies, the National Cancer Institute has reported that intake of garlic was found to lower the risk of many types of cancers especially of the gastrointestinal tract.  Garlic has also been used to heal wounds.  In fact, during WWI before antibiotics existed, garlic was applied directly to open wounds to help heal and prevent infection. 

To get the most out of either spring or fully-grown garlic, it should be crushed at room temperature and allowed to sit for about 15 minutes to allow the chemical reactions to occur.  Raw, freshly minced garlic possesses the most health benefits and has the most intense flavor.  Bad breath may result but it can be remedied by eating several sprigs of parsley.  When cooking, dice garlic finely and sauté at a low temperature to prevent any burning.  Cooking does partially inactivate some of the health promoting properties of garlic, notably its anti-bacterial and anti-viral properties.  The others are retained.  Garlic should be stored at room temperature in a cool, dark place away from heat and high humidity.  If cloves look withered or sprouted, the garlic should be replaced.  Garlic bulbs typically will keep for several months depending on storage conditions.  The University of Maryland Medical Center recommends consuming 2-4 grams of freshly minced garlic per day.  A clove is typically about 1 gram.  Those on blood thinners should avoid garlic because it can inhibit blood clotting. 

For a delicious vegetable recipe using garlic, click here to see my recipe for sautéed kale, red onions and beans.

Here’s to a delightful way to spice up your spring!
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