Blog, Juices, Smoothies

Should You Juice or Should You Smoothie?

IMG_2861

I often get the question from clients whether they should be juicing or smoothie-ing.

And my answer is BOTH.

They both have their benefits, and they both have their time and place. It’s kind of like your date outfit and your work outfit. You wouldn’t want to wear you killer black dress that shows a bit of what your mama gave you to your work meeting, now would you? Well, same thing goes for juices and smoothies.

When to juice:

Juicing is great 30 minutes to an hour BEFORE you eat. Yes, eating real food is kind of important, that is why (unless you are on a juice fast, but to be honest I’m not a fan of those) you shouldn’t rely on juice for all of your nutrients.

Processed with VSCO with m3 preset

Juicing allows your body to soak nutrients directly into your bloodstream, as all the fiber has been removed. But because the fiber has been removed, the glycemic load is super high, meaning the sugar is quickly absorbed by your body and raises your blood sugar levels. That is why you often get a high after drinking a glass of juice. Because of this, juice can be (in moderation) a great alternative to caffeine. That said, you don’t want to juice all day long because it will keep your blood sugar levels up which can throw your hormones out of whack. Which brings me to another point, and it’s really important so listen up:

When juicing, you should focus on the veggies. Save the fruits for the smoothie or for a snack.

However, it is okay to juice a few low glycemic fruits to sweeten the taste of your veggie juice. The golden rule is 1 part fruit to 3 parts vegetable. An example would be an apple with celery, kale, lemon, beet, and ginger root (click HERE for a list of low glycemic fruits).

As for veggies to juice, think rainbow foods. I recommend as many dark green leafy vegetables as possible. Beets, carrots, cucumbers, broccoli stems, ginger root, and celery are excellent as well. Buy your produce fresh and juice within three days. A great way to keep your leafy greens fresh is to rinse right before consuming. Another trick is to line your refrigerator’s crisper drawer with paper towels to absorb excess moisture, which will keep them fresh longer.

Click HERE to read all the benefits of juicing.

Juice Recipes:

Cleansing Cucumber

Energy Zinger

Bloated Blues Beet

When to get your smoothie on:

Smoothies are great for meals. Eat one for breakfast, lunch, or dinner and if made correctly they can give you everything you need. Because you are blending, all the fiber stays in tact to your fruit and vegetables, so you are still getting all that precious fiber.

Processed with VSCO with c1 preset

Mint-Chocolate Chip Smoothie

Many times I have clients telling me they have a breakfast smoothie in the morning, but it just doesn’t fill them up. I ask them what they put in their smoothie, and the answer usually is something like this:

Lots of fruit, more fruit, dairy- free milk, ice.

Ummmm yeah. I can see why that is not filling you up. Plus, holy sugar! I’m sure they’re buzzing after their brekkie, but then crashing super hard after an hour.

To make a smoothie a well-rounded meal it needs these 5 things:

  • A healthy fat- Think avocado, almond butter, coconut oil.
  • Fiber- chia seeds, ground flax seeds, or a fiber powder.
  • Protein- I’m a fan of Vega Sport Vanilla, but there are tons on the market. Just make sure they are not full of franken- ingredients, soy and sugar.
  • Dairy free milk, water, or coconut water for the base
  • Greens!

*Bonus if you put something fermented in there like kefir or yogurt!

Smoothie Recipes:

Mint Chocolate Chip Smoothie

Strawberry Banana Smoothie

Peanut Butter and Jelly Smoothie

Pumpkin Pie Smoothie

Matcha Smoothie

Okay guys, now that you know what’s up in regards to smoothies and juices, start juicing and blending to your heart’s content! And remember, go green!

Xxxxxx

Health Coach Jenna

HealtherNotions_Logo_Stacked

Juices, Recipes, Weight Loss

Cleansing Cucumber Juice

Processed with VSCO with m3 preset

Cucumber juice is one of the most effective ways to hydrate, cleanse and alkalize the body. It’s the perfect tonic for losing weight and alleviating digestive problems like bloating, heartburn and indigestion. Sometimes I juice straight cucumber and add it to my water throughout the day with a squeeze of lemon.

Today I made a sweet potion with cucumber, lemon, ginger and apple. I recommend this juice any time you are feeling bloated, or feel the need for cleansing after a day of indulgence. It’s a great juice to have daily, as it will keep you hydrated and feeling groovy, and is the perfect juice to add to any detox.

Ingredients:

  •  2 large peeled cucumbers
  • 1/2 green apple 🍏
  • 1 lemon 🍋
  • 1 inch piece of peeled ginger

Happy Juicing!

Health Coach Jenna

 

HealtherNotions_Logo_Stacked

Blog, Juices, Recipes

Energy Zinger Juice

Processed with VSCO with c1 presetI’m not a coffee drinker anymore!! I know I feel just as weird typing it as it sounds..

I started drinking coffee at the age of 5 when I would sneak the last sips of my mom’s cup. It was love at first sip, and I was drinking a cup every morning by the time I was 9! This carried on and coffee has always been a huge part of my life. It took an even bigger role when I became an Ashtanga yoga practitioner, because it helped provide energy for waking up at 4 or 5 AM.

But just this year, at 30, I had a huge WAKE UP call. My hormones were not balanced. My cortisol levels were high and my progesterone low. No Bueno. So I had to have an intervention with myself and stop the coffee.

I transitioned to green tea for 3 days, then cut all caffeine out for 10 days, and coffee for a complete month. I’m not gonna lie, the headaches were AWFUL. But after 3 days I was fine. And you know what? I have more energy now then ever! An energy that just feels natural, not artificial. I now drink hot cacao  or matcha before my yoga practice, as well as  a cup of kombucha in the afternoon,and perhaps a cup of coffee once a week as a treat.

The juice pictured here was a saving grace when I was having withdraws from coffee, and I still drink it almost daily in lieu of a cup of Jo. I call it the Energy Zinger.

Energy Zinger Ingredients:

  • 4 -6 carrots depending on size
  • 5 stalks celery
  • 1/2 green apple
  • 1 inch piece of peeled ginger root
  • 1 inche piece of peeled turmeric root
  • 1 lemon or lime

Juice and enjoy the natural buzz! I like to enjoy mine in the afternoon, as it gives me a nice little pick me up.

Have you recently quit coffee? What are some methods that helped you with the transition? I would love to hear any tips, so put em’ in the comment section below!

xx

Health Coach Jenna

HealtherNotions_Logo_Stacked

 

Juices, Recipes, Weight Loss

Bloated Blues Beet Juice

Processed with VSCO with c1 preset

Feeling bloated? Perhaps you are about to start your “Ladies’ Holiday” or have been indulging in foods you don’t normally eat?

Don’t be sad!  It happens to the best of us!

My favorite way to reset and get back on track is with this beet, celery, ginger, lemon and apple juice. Celery and beets are diuretics and will flush out excess water weight, and beets will flush your liver of toxins stat. The ginger is also excellent for detoxing because it creates heat in the body, and lemon is always a superhero for cleaning out the system.

I’ve Got the Bloated Blues Beet Juice:

  • 8 stalks celery
  • 1 large beet or 2 small
  • 1 inch piece of peeled ginger
  • 1 lemon
  • 1/4- 1/2 green apple (adjust to your personal preference of sweetness)

Happy Juicing!

Health Coach Jenna

HealtherNotions_Logo_Stacked