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packed with nutrients and since the daily recommended intake is rarely met, utilizing the juicing method to increase your consumption is a bonus to a great tasting beverage. It is also a great solution to help intake adequate amounts of produce even when someone has poor dentition and difficulty chewing. Contrary to what the diet industry may advertise, there is no scientific evidence that the juice is healthier than the whole fruit and vegetable itself. In fact, altering the produce also changes its nutrient content. When the pulp is extracted during the juicing process, the fiber is eliminated. The juice also becomes perishable and the nutrients’ shelf-life becomes extremely shortened. Because the juice is perishable, homemade juices should be consumed immediately or frozen to preserve the integrity of the nutrients and commercial packaged drinks usually undergo a type of preservative method to combat spoilage. Juicing can be used in a variety of ways and how it is being used may determine its impact

on health. Juice cleanses continue to gain popularity even though there is no scientific evidence that supports its ability to remove toxins from the body. Our bodies have their own well-equipped detoxifying system and dietitians agree that a well-balanced, whole food, nutrient dense diet will optimize the body’s performance of removing toxins. These prepackaged products will also come with a hefty price. While maintaining their fiber content and stability, whole fruits and vegetable offer the most nutrition for your buck. Juice fasting claims to promote quick and easy weight loss by replacing whole food with liquid calories. Consuming less calories than our body needs will create a caloric deficit resulting in weight loss, but keep in mind a juice-fast is also deficient in fiber, healthy fats, and protein which are all needed to support healthy sustainable weight loss. Using juice as a way to increase a person’s fruit and vegetable consumption remains the most reputable form of juicing among

dietitians. Juicing can also help increase your variety of vegetables consumed. Mixing fruits with vegetables like beets and kale creates a sweet subtle taste ideal for picky non-veggie eaters. Maximize the health benefits of juice by trying homemade recipes. Experimenting with homemade juice smoothies will help preserve the fiber of the produce by blending the whole fruit and vegetable together rather than just extracting the juice. Fat from an avocado or nut butters as well as protein in the form of yogurt or whey powder can also be added to this method creating an occasional on-the-go balanced meal. Lastly, keep in mind portion control. Drinking no more than 1 cup of juice per day will help limit the consumption of excess sugar. A health-promoting diet will never eliminate foods nor will it promise rapid unrealistic results. Like all foods, juices included, moderation is the basis for a sustainable healthy diet and sustainability is fundamental for weight management. berkswomen2women.com 29

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Women2Women Summer 2015  

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