To Juice or Not to Juice

It’s up to you!

Dawn Gray RD CDE MPH Nov. 20, 2013

Objectives

• Juicing vs. blending “extraction” vs. smoothies

• Discuss the pros and cons of juicing • Review rational for juicing over eating fruits

and vegetables • Discuss the best bases, add ins, fruits and

veggies for juicing • Share ideas, techniques and recipes

Juice or Blend Juicing:

• To extract juice from – Example Jack LaLane Juicer

Blender “extractor”: • Electronic mixing machine used to liquefy

food. – Example Nutribullet

Smoothie: • a thick, smooth drink of fresh fruit puréed

with milk, yogurt, or ice cream

Pros • Meet or exceed the recommended servings

for fruits and vegetables – Antioxidants, trace minerals, vitamins, plant

pigments, and protective plant compounds • Preparation is relatively easy: clean

vegetables, cut, remove seeds and some skins

• When prepared properly juicing can serve as higher calorie meal alternative

Disease fighting potential

• Testimonial support is substantial

• Many report decreased appetite and increased satiety(considering juice and method)

• Correlation between certain vitamin & mineral markers and juice intake

Protective Compounds

• Antioxidants like Vit. A & C

• Folate • Potassium • Fiber • Flavonoids • Phytonutrients • Naturally low in sodium,

calories, fat, saturated fat, trans- fats and cholesterol

It’s Complicated

Dirty Dozen Plus

• Apples • Celery • Cherry Tomatoes • Grapes • Strawberries • Peaches • Spinach • Nectarines(imported)

• Hot Peppers • Sweet Bell Peppers • Spinach • Potatoes • Blueberries(domestic) • Cucumbers • Kale/Collards + • Summer Squash +

Cons • Current recommendations for fruit juice intake does

not exceed 8 oz secondary the correlation between body weight and juice consumption

• Easy to consume(+/-) portion control can be difficult

• Clean up can be laborious(juicers) • Excess sugar calories can become an issue especially

for individuals struggling with blood sugar control • Pesticides can get concentrated: know your dirty

dozen plus! • Risk of Acute food borne illness (esp. in immune

compromised individuals, the elderly and very young)

Lower Calorie: • Water or Ice • Diet Mixes(crystal light) • Steeped and chilled tea

– Green, white, red • Coconut Water • Unsweetened soy,

almond, hemp milk • Fat free milk or coconut

milk(liquid)

Higher Calorie: • Fruit Juices even 100%

fruit juice • Whole milk • Ice cream • Full fat or sugared

yogurts • Sweetened Milks • Coconut milk(canned)

Low vs. High Calorie

Nutritional Analysis: • 410 calories (620, 630, 1170) • 100 gm carbohydrate

– 88 grams sugar – 3 grams fiber

• 5 gms protein • 5000 IU vitamin A • 90 mg vitamin C What is this? Jamba Juice Melon-ade wave (honey dew, fresh squeezed lemonade, passion fruit and mango, ice) 30 oz

Nutritional Analysis: • 225 calories • 50 gm carbohydrate

– 45 grams sugar – 3 grams fiber

• 7 gms protein • 20000 IU vitamin A • 45 mg vitamin C What is this? Jamba Juice Pure Carrot Juice 30 oz

Portion Matters

Think Green! • Kale, collards, chard, spinach,

arugula, beet greens – Cups will blend down

• Small amount of cabbage • Cucumbers and celery

– Adds fluid • Fennel Bulb • Summer squash: zucchini, chayote,

patty pans, yellow squash • Parsley, Cilantro, Basil, Dill or any

fresh herb • Wheat grass • Avocado***

Fruit & Vegetables to add sweetness: • Carrots & Beets • Sweet Peppers* • Apples • Bananas (precut and frozen) • Berries

– Blueberries with spinach • Melon (but watch seeds)

– Watermelon, basil, lime juice – Cantaloupe, cucumber and

parsley • Any fruit you prefer but watch

ratio of fruit to vegetable

If juicing for weight loss…

Give your juice a kick

• Pinch of cayenne or piece of hot pepper • Paprika • Ginger root or ground ginger • Garlic • Turmeric root or ground turmeric • Cumin or curry powders • Tarragon • Oregano • Don’t forget fresh squeezed lime or lemon

Make it a meal! Add a protein punch:

Silken tofu, plant based protein powder, non-fat yogurt or Greek yogurt, well cooked lentils, beans, or peas*, use milk or soy milk as a base

Increase satiety with healthy fats and fiber: Almost any nut or seed but watch calories: cashews, walnuts, almonds, chia seeds, flax seeds, hemp seeds, avocado

If “juicing” save pulp/fiber: Use a small amount as an add in for soups or meat dishes, blend some into “juice”, small amounts can be used for baked goods

Consider Soup:) You can use as many vegetables, aromatics, herbs, and spices. Roasting or caramelizing will bring out natural sweetness, herbs and spices compliment flavors

Recipes and Resources! • http://juicerecipes.com/health/ • www.health.com • http://www.blenderbabes.com • Websites for popular blenders and juicers • Juicing for Life • Juice Alive • Whole Foods • Sun Splash • Food and Thought

Your Ideas • Add or use Kefir as a base for juice and smoothies this

will increase protein, add probiotics, calcium and vitamin D.

• Try adding a pinch of cinnamon for added flavor and to increase antioxidant content.

• Watercress is a delicious and often overlooked green. Try some in your next vegetable juice blend.

• Peppers make a nice addition to fruit juice, removing the skin was suggested as a way to decrease the after taste.

• Don’t overlook the healthy fats and oils that can be added to juices just be conscious of portions especially for oils(1-2 tsp) flax seeds and oil, hemp seeds, chia seeds, walnuts, coconut, and avocado were all mentioned.

Upcoming Events Cup of Health Lectures

• Top Foods for a Healthy Holiday, Wednesday December 11th, 2013 from 10-11am

• New Foods for the New Year, Monday January13, 2014 from 10-11am

• Organics: Why and What to Buy, Wednesday January 22nd, 2014 from 2-3pm

Individual RD appointments available at the

fitness center-$80 per consult call 239.260.8999

Thank You! Any Questions?