Green juice has become one of the latest and greatest nutritional trends in recent years. It’s been viewed as a foundational pillar and synonymous with good health. The entire health, fitness, and wellness world is preaching the good word of GREEN JUICE! It’s not very surprising to me considering in some cases, there can be more absorbable nutrients than otherwise consumed in 2-3 days by some humans. This powerful green slime is not only great for your health, but it’s also super convenient and can taste pretty good too… However, there are a few parameters that you need to understand to experience the optimal benefits such as increased energy, immunity, cognitive functioning, and weight loss. Clearly, you can tell I’m a HUGE fan so stay with me… I promise that you’ll be able to extract at least one helpful tip from this article.
- Blend it, don’t juice it! Here’s why…
Let me start by saying there are always exceptions to the rule. Juicing is a process that extracts water and most of the nutrients from the produce, leaving behind the pulp. Removing the fiber results in the juice being absorbed into the blood stream more quickly, which can cause instability in blood sugar levels, mood swings, and even memory problems. Basically, your body metabolizes the juice a lot differently, which can result in a number of implications depending on the ingredients. We could get super debatable and take it down to the detail of glycogen storage, metabolic processes, etc. Just know that if you can choose between the two, try to go with blending, which will make you feel much fuller too.
2. Use a high-powered blender
You want to use a quality blender that isn’t going to heat up or introduce any oxygen, which will kill the nutrients in your produce. I know that these high-powered blenders like the Vitamix, can get a bit pricey. If budget is an issue, look for refurbished models, which will greatly reduce the price and still carry the extended warrantees.
3. When should you drink Green Juice?
Green juice has a number of helpful ingredients that can be consumed at all times of day. However, it is strongly advisable to drink your green juice within 15 minutes of preparation to avoid light and oxygen from destroying a large percentage of the ingredients. Time is a limitation for me so I usually store additional servings in air-sealed mason jars using a food saver. From a workout perspective, it is advisable to drink green juice within 30 minutes of training to replenish the glucose levels that are depleted during the workout.
4. Ingredient Ratios? Ideas?
I usually advise folks on a 2:2:3 ratio initially and have them make adjustments based on personal preference. What that means is 2 cups of greens, 2 cups of a liquid base, and 3 cups of fruit. Options for greens would include Chard (my personal favorite), spinach, kale, romaine, bok choy, collards, and dandelion. Options for a liquid base would include and not be limited to water, coconut water, coconut milk, and almond milk. Options for fruits would include banana, mango, grapefruit, berries, orange, avocado, peach, pear, apple, pineapple, and grapes. It’s always a great idea to include super food boosts such as maca powder, chia seeds, hemp seeds, flax seeds, cacao, raw honey, and cinnamon. I would advise you to do more research on the specific choices of super food to ensure they align with your overall goals. The two step blending strategy would be:
- Blend the greens + liquid
- Include fruits and boost then blend some more
I hope you found this little blurb of information to be helpful in your green juice endeavors. I’ll be posting future articles to get into more detail on specific recipes, ingredients, etc. If you have any questions, please ask away in the comment section below and I’ll do my best to respond in a timely manner.
To good health,
Strive! Personal Training Studios and Corporate Fitness Programs