Foods To Avoid #2

#2 – Fruit Juice  
The fruit juice we buy in stores sometimes may not be entirely or completely made from fruit juice. UNFORTUNATELY… IT CAN GET A LOT WORSE when we consider just what the fruit juices we buy may contain. It may be a mix of substances that taste like fruit but not actually fruit.
  

CAN YOU BELIEVE THIS? IT’S HAPPENING and many people are falling victim to this marketing phenomenon. It can seem convenient to simply walk into a grocery store and buy a container of fruit juice. However, WHAT ARE WE ACTUALLY BUYING? Are we simply buying into the potential lie that the fruit juice we buy is good for us?

  
Pure fruit juice is the healthier option and with this option, there is still the need to watch consumption levels because natural fruit juice can still contain significant levels of sugar. Such sugar content can have an impact on diseases like diabetes as research shows [2]. Research studies also reveal that sugar can also have an impact in affecting other medical conditions including cardiometabolic risk factors [3].
By focusing on the juice of the fruit alone, we also eliminate the fiber and other benefits we get from eating the whole fruit and not only extracting the juice.
I suggest while trying to reduce body fat – eliminate fruit juice from your nutrition plan. 
When re-introducing juice make sure it’s natural and complete then add the same volume of water to reduce sugar content by half. 
Enjoy
Jax 

Advertisements

Green Smoothies- why?

13 Ways Green Smoothies Help You Feel Great All In Less Than 13 Minutes

What if you could have a drink that would revitalize you, clear your system of unwanted toxins, and take less than 13 minutes to make? Green Smoothies can do just that, and much more.

20131121-082318.jpg

1. All you need is a blender and an open mind.

The great thing about green smoothies is that it doesn’t require much to get started. (You could invest in a smoothie maker for silky-smooth shakes, but that’s totally optional.) My biggest suggestion is to give green smoothies a try before you get a better blender. That way you’ll be convinced of their effectiveness.

2. Green Smoothies are quick to make.

If you’re in a rush you can get a green smoothie ready and blended in less than 13 minutes. Have your ingredients prep’d and ready and that time comes down to less than 5! You can just blend and go while you drink the green smoothie on the run. You could even make a green smoothie ahead of time. Then store half of it in the fridge it will still taste great one day later or take it to work with you in your shaker and enjoy!

3. You get a steady stream of energy. (No crashing!)

You won’t experience the up-and-down spikes that you might from an all fruit smoothie when you make it a green one. That’s because the fibre rich greens slow down the absorption of fruit sugars, providing you with just the right amount of energy and nutrition at a pace that your body really loves.

4. Green smoothies can be enjoyed year round.

When your garden is overflowing with greens, just whip up a couple of batches of green smoothies and enjoy these inexpensive nutritional drinks. You can also benefit from green smoothies in the winter, by using frozen fruits and greens that you might have preserved from the summer. Green smoothies provide you with a lot of options all year round.
Make friends with your local green grocer and buy his bargain selections!

5. Green smoothies are ideal for weight loss.

Whenever you feel a craving coming on, make yourself a green smoothie instead of indulging your craving. (If you’re having a lot of trouble with cravings, book onto our mini- workshops and we’ll eliminate them together.) Green smoothies help cut cravings because they are satisfying and provide your body with tons of nutrition.

20131121-082446.jpg

6. Greens are the most Under-appreciated Superfoods.

We all know green tea is great as an antioxidant. What is green tea made of, if it’s not greens? Skip the middleman and just increase your intake of greens. Green leafy veggies are great because they have tons of cancer fighting properties, immune system boosting vitamins and minerals. Upping green leaf intake has been shown to reduce heart disease and prevent other degenerative diseases. That’s what I call super.

7. Satisfy every taste bud.

If you have a sweet tooth you’ll enjoy making green smoothies with lots of fruit. If you want something a little edgier, you can add some Raw Chocolate powder and make it a nutritiously devious dessert. If you want to replace a meal, you can make savory green smoothies using ingredients like tomatoes, cucumbers, celery, and even spices to make it a satisfying hearty meal. If you like thick smooth soup you can add homemade stock and warm through. Not quite raw – but a fantastic meal with many more veggies than you might have had.


8. You Get to be a Green food chef!

Modern cooks use blenders to make their smoothies if you really get into it you can find fantastic machines – just make sure they’re are easy to clean. That’s an important factor for me in choosing smoothies over juices- what to do with the waste pulp?

9. Get your daily portion of fruit and vegetables.

One green smoothie probably contains more fruits and vegetables than most of us eat in a day. It’s one of the easiest ways of increasing your fruit and veggie intake. Our 5 a day target really isn’t enough. You should aim for 9 or 10 a day- mostly veggies. Plus you don’t need to carry an easily bruised banana around.

10. Chock full of amino acids.

If you’re worried that you’re not getting enough protein, increase your green smoothie intake. The more greens you eat, the more amino acids that you provide your body with. Your body uses these amino acids to produce protein. But remember there no complete vegetable proteins, you will need to add whey or casein protein powders to your smoothies. ( I don’t encourage you to use soy products)

11. Indulge your creativity and experiment.

You can throw almost any fruits or veggies into your blender and it will turn out tasting pretty good. (It helps if you follow some basic guidelines, of course.) Green smoothies give you the flexibility to create your own recipes, but they’re also a great way to use up leftovers.


12. Green smoothies are chimney sweepers for your body.

Green smoothies act as a chimney sweeping brush to flush out any waste. The more green smoothies you drink, the cleaner your bowels will become, and the better your elimination. If you want to feel great, make it easy for your body to take the trash out. Oh, and that helps with releasing weight too!

13. Green smoothies are a great addition to any eating plan.

What I like about green smoothies is that they can act as a “gateway drug” to raw foods. It’s so easy to just add a green smoothie to your current diet. There’s no reason not to give it a try. If after a couple of months you’re feeling great, you might choose to increase your raw food intake a little. That, my friend, is the power of green smoothies.

The Basic Green Smoothie Recipe

20131121-082712.jpg
Feel free to use this basic green smoothie base and experiment. (Remember #11!)

2 Bananas
1 Peach, apple or ripe Pear
5 Strawberries or other Berries
Handful Spinach (increase greens gradually over time, and you’ll find you crave more of them!)
1 cup water

After you make your first green smoothie, you’ll want to learn about trying new recipes and rotating your greens.

What Are YOUR Favorite Green Smoothies Recipes?

I’d love to hear what your favourite green smoothie recipes are! I know there are tons of variations out there, but which one is YOUR favourite?

Eat Clean, Train Smart, Feel Fantastic!

Like the post? Please follow my blog.

Thanks. Jax x

Green Smoothies- Why?

Improve Nutrition
Improve Fatloss
Reduce Sugar intake too!

IMG_1450.JPG

Earlier this year I bought a MagicBullit and I love it. Ever since seeing a demonstration I’ve wanted one. I chose it because it came with 6 ‘carry with you’ cups with lids. So, no looking for a glass or extra washing up. You can also make a soup and heat it in a micro at work with the clever steamer cap. Another way to avoid sugar and sweetener filled energy/ protein bars when you don’t fancy a packed lunch.

My main nutritional weakness is not eating enough green vegetables. I buy them, but get sick of simple steamed cruciate veggies, I prefer a good leafy salad with shredded beets, but it doesn’t fill me up!

With my new goal of reducing processed sugars, I wanted to do that by drinking a daily green smoothie. And I also wanted to upgrade my big, noisy blender. So, I bit the bullet (pun intended) and searched Amazon for a Bullitt mixer, and it’s been great. It’s so easy to clean, you can’t make too much so no worries about gaining weight – which many people do when they turn a healthy green smoothie into a pudding by adding much fruit.

IMG_1747.JPG

I’ve been keeping my recipes fairly simple and very low sugar. Here is the recipe I’ve been using most.

1 cup unsweetened almond milk
1 serving Vanilla Low Carb protein powder
2 cups chard/kale/spinach mix (or sometimes just spinach)
1/2 avocado
2-4 ice cubes to thicken/chill

This green smoothie is delicious and keeps me energised all day.

You can get bigger Bullits – but the temptation is to increase your portion size, or try to save it (these mixes must be enjoyed immediately) otherwise you will waste the leftovers!

Enjoy.

Eat Clean. Train Smart. Expect Results

Jax

IMG_1513.JPG

To Juice OR Smoothie?

GREEN APPLE DETOX JUICE ( actually a Smoothie so you get ALL Nutrients)
MAKES 2 SERVINGS

20140705-131014-47414991.jpg

I can hardly have a conversation without someone asking if I’ve tried a juice diet or fast or detox,

The problem is many of these fads are really just a way to cut calories, you lose weight – mostly water and muscle – and then when you eat normally the weight – and it will be body fat – piles back on again!

I often use a fruit and veg detox to help overcome cravings for sugar, caffeine or carbs, and to offer a high nutrition alternative to processed and packaged foods.

My Smart Training system includes a pre- exercise stage using a 7 day Detox which is followed by a mix of home and small group exercise and nutrition counselling sessions.

The most important thing is that you find a way to live everyday, making the right healthy choices for you, enough exercise to maintain your body with a healthy body fat % while avoiding fatigue, stress and illness or injury.

Using fasting, juicing or cutting calories to lose weight doesn’t work long term. Just like weight watchers and Other slimming clubs have a pitifully 5% success rate. That means this idea of eating less and moving more will work for a few months and then your metabolism will win out If you’re not careful your body will react by storing more fat every time you fast.

Find a clean eating routine that will work everyday, every week, every year. Your systems will relax, you’ll drop body fat, have more energy and never have to diet again..

Try this delicious energy boosting smoothie…..

Green Apple Smoothie
Ingredients:

2 Cup Water
2 Green Apples
3 slices Pineapple
1 Cucumber, sliced
1 lemon, peel removed
½ Cup Fresh Parsley
1 inch cube Fresh Ginger

Directions:

Process all ingredients in a blender and enjoy!

Nutritional Facts:
(Per serving)

Calories: 195
Fat: 0 g
Carbohydrates: 47 g
Fibre: 8 g
Sugar: 28 g
Protein: 2 g

Enjoy.
Eat clean. Train hard. Feel great!

3. Top Tips For Health – Raw Food

Eat More Raw Foods – lightly cooked Foods

Think about steaming your vegetables or stir frying (you can use water rather than oil)
Over cooked veggies have few nutrients for you to absorb – and without these nutrients there is little value to eating them at all.

Adding a side salad that varies a little everyday is a brilliant way to get your 5 a day – which is a minimum NOT a maximum figure.

20140130-235809.jpg

Fruit is often eaten raw, many vegetables are great raw too – think crudités, baby carrots, avocado, mange tous I’m sure you can think of more.

20140131-000026.jpg

Making veggies and fruits into smoothies is a great way to eat more raw foods and get the most out of them. You can hide vegetables that you dislike in a smoothie with very limited amounts of Apple or Pear as they are so sweet, they will mask bitterness completely.

20140131-000834.jpg

I have an expensive juicer and I very rarely use it, mainly because the amount of waste – which contains fibre and nutrients in that fibre goes to compost. I now blend the same recipes into smoothies, make smoothie ice-pops and dilute into slush puppies.

Eat Better – Feel Better

Jax

NEWS SHOCKER – Fruit Smoothies

NEWS SHOCKER

This week on National TV

“Don’t use fruit smoothies as they have as much sugar as a can of Coke”

What message are we trying to get out to people?

Are we really telling people that calories are all that matters when you’re deciding how to stay healthy?

Are we really expecting people to understand that this sort of knee jerk reporting is NOT to be taken seriously….

The message should be .. If you rely on counting calories you’ll be making lots of bad choices.. YES – a can of Coke may have the same calories as a fruit smoothie

BUT – the calories in the smoothie come from real fruit, they bring healthful nutrients and important fibre that a can of coke cannot offer.

The hidden end comment of the news Package was .. Eat fresh Fruit Of course everyone will immediately swap from Coke to fruit! The 5-A-Day message has continued for years and has made very little change to our eating habits.

However, these miss-leading, headline grabbing stories help NO-ONE.  I’m very used to calming worried clients down when the Daily Mail runs it’s weekly ‘Health Horror Story’

Come on BBC you can do better….                    Jax Allen Fitness 50/2012