IS JUICING WORTH THE HYPE?

Tigers Feel GreatJennifer Marshall and Anna Tuttle

Objectives

• Learn about the pros and cons of Juicing.

• Learn about the truth behind the Juicing fad.

• Identify better ways to increase fruits and vegetables in your diet.

• Acquire the knowledge to make delicious and nutritious smoothies at home.

What is Juicing?

• Became popular in the 1990s

• Extracting the juice from fruits, vegetables, and herbs

• Juicers grind food into small pieces that are spun to remove juice from the pulp

• Juicers range in price from $50 to $400 (and possibly more)

Pros to Juicing

• Increase fruit and vegetable consumption

• Good snack option

• Part of a healthy diet

• Experimenting with different fruits and vegetables

• Tastes good

Juicing cons• Removing pulp and skin = removing fiber

• Concentrated sugar - not suitable for diabetics

• Lacks sufficient calories

• Can cause diarrhea – “cleansing”

• Harmful bacteria

Is a juicing diet balanced?

• Lacks fiber

• Low amount of calories

• Vitamins and minerals are lost in the extraction process

• Small amount of protein and fat

Juicing claims• Reduces risk of cancer

• Better for you than whole fruits and vegetables

• Boosts your immune system

• Removes toxins from your body

• Nutrients from juice more easily absorbed

• Helps you lose weight

Truth behind the claims

•No scientific evidence.

•Fruit and vegetable consumption can decrease risk of cancer.

•Balanced diet is important.

Alternatives to Juicing

• Eating whole fruits and vegetables• 2 cups of fruit• 3 cups of vegetables

• Smoothies• Variety of fruit and vegetables• Protein• Dairy

Steps to making a healthy smoothie1. Start with a base• Water• Green tea• Milk – cow’s, almond, coconut

2. Add fruit• Creamy – banana, mango,

peaches• Non-creamy – pineapple,

apples, grapes, berries

3. Add a filler• Oatmeal or quinoa• Yogurt• Avocado

4. Extras• Leafy greens• Celery or cucumber• Hemp, chia, flax seeds• Nut butters

5. Sweeten to taste• Honey, agave nectar, maple syrup

Naked’s Green Machine Green Monster Smoothie

•Calories – 200

•Protein – 9g

•Carbohydrates – 30g

•Fiber – 4g

•Fat – 10.1g

Smoothie King’s Green Tea Tango

Regular (20oz) Make it Skinny (20oz)

Calories 282 182

Fat (g) 3 3

Saturated fat (g) 2 2

Calories from fat 28 28

Cholesterol (mg) 16 16

Carbohydrates (g) 52 29

Sugar (g) 40 17

Protein (g) 8 8

Sodium (mg) 190 190

Fiber (g) 2 2

Smoothie Tips

• Rinse, prepare and freeze ripe fruit

• Freeze spinach and other leafy greens

• Keep basic ingredients available

• Be creative!

TEST YOUR KNOWLEDGE!

Question 1

Most juices are missing what key nutrient:

a)Carbohydrates

b)Fiber

c)Protein

d)B and c

Question 2

Which of the following juicing claims has been scientifically proven:

a)Juice prevents cancer.

b)Juice detoxifies the body.

c)Juice boosts immunity.

d)None of these have been proven.

Question 3

A balanced diet includes fruits, vegetables, protein, and whole grains.

a)True

b)False

ANY QUESTIONS?