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You are here: Home / Archives for juicing

Diet Trends That Keep You Fat

August 11, 2017 By Morning Health Team Leave a Comment

JUICING

It’s fine to drink juice when you’re watching your weight but as with any food or drink, you need to count the calories it provides as part of your daily total.

This is one reason health experts in the UK advise sticking to a 150ml serving size. This will give you around 65 calories in standard orange juice, roughly 70 in apple and about 80 in pineapple.

Vegetable juices tend to be lower as they contain only small amounts of the fruit sugar fructose (about 60 calories in green juices, 40 in carrot). The problem comes when intake shoots above this which is very likely once you get into juicing or have a lot of shop-bought juices. Most juices are sold in 250ml individual serving sizes, progressing to 1 liter cartons and bottles designed for sharing (but all too easy to gulp down over the course of a day). Therefore it’s hardly surprising that calorie intake can quickly creep up.

It’s important to realize eating whole fruits and vegetables will be more satisfying than drinking their juice. This is partly because chewing food begins the process of sending signals to the brain that help to tell us we’re feeling satisfied and it’s time to stop eating.

In addition, whole fruit and veg take up more space in the stomach. Because you’re eating the soluble and insoluble fiber along with water inside the cells, the sheer physical presence of food helps to trigger a sense of satiety.

REDUCED-FAT EVERYTHING 

Labelling on foods and drinks can be a minefield at the best of times and the labelling of reduced-fat products is one of the trickiest to navigate.

This is because legally the term “reduced” or “light”, whether it refers to fat, saturated fat, salt, sugar or calories, means that the reduced version has at least 30 per cent less of the nutrient mentioned when compared with its full-nutrient version. But reduced fat doesn’t automatically mean low calorie.

For example, a standard hummus has around 309 calories and 26g fat per 100g. The reduced-fat version has 216 calories and 15g fat. Even though the reduced-fat version is obviously a better choice than the full-fat version, the reduced-fat hummus still contains around the same number of calories as 100g of full-fat Philadelphia cream cheese (235 calories and 22g fat). So wherever you see reduced-fat pack claims, you still have to read the small print, especially searching out the fat and calories per serving. Different brands also vary in fat content and therefore in their final calorie content, depending on what the fat levels were in that particular brand’s regular product. Beware of products that remove fat to achieve a seductive low-fat or reduced-fat claim but add other ingredients, such as sugar, to maintain its overall appeal, physical structure and flavor. Take fruit yogurt: a 150g low-fat strawberry yogurt provides only 1.7g fat but 119 calories – 32 of which come from the 2tsp of added sugars.

RAW FOOD DIETS

This is a big health trend but while there is a lot to be said for eating a diet that contains more whole fruits, vegetables, nuts and seeds, don’t assume all raw foods, especially desserts, are low in calories, fat or sugar.

Many raw snack bars or balls and raw desserts such as vegan cheesecake, contain a lot of dried fruit, nuts, seeds and coconut oil which increase the calories. In addition, sweeteners such as rice malt syrup, maple syrup and raw honey are often used (frequently in large amounts), so they’re neither sugar-free nor low in calories.

If you’re buying a packaged raw snack, it’s as important to check out the nutritional information as it is with non-raw treats. And at cafes, you still need to exercise some restraint with raw cake, just as you would with any other.

EATING HEALTHY SUGARS 

We’ve all been advised by Public Health England (PHE) to dramatically reduce the free sugars in our diet. These are the ones we add to food or those found in the foods we buy.

They appear on the ingredients list as things such as cane sugar, brown sugar, sucrose, glucose, fructose or high-fructose corn syrup. PHE recommends we limit our consumption of free sugars to 7tsp (30g) a day – that’s about half of what the average Briton eats. In an effort to cut down, many people have switched to what they perceive to be “natural” sugars, such as honey, syrups and nectars, in the belief this means their diet is sugar free. Not so. Ingredients such as honey, agave nectar, date syrups, rice malt syrup, maple syrup and coconut sugar may have a healthier image but they all count as free sugar, so we need to limit them.

Products made with these ingredients, however natural they claim to be, are usually still high in sugar (and therefore calories), so they need to be limited just as you would any biscuits, cakes or sweets. If a food contains less than 5g sugar per 100g it means you’re choosing a product that’s low in sugar.

DITCHING DAIRY

It’s a common belief that milk makes you put on weight because it’s high in fat and therefore calories. In fact, studies reveal the opposite may be true: intake of dairy, particularly of low-fat versions as part of a lower-calorie diet, may help speed up weight loss, especially when it comes to burning the fat that sits around the waist.Other people skip it because they think dairy products are at the root of digestive problems such as bloating. An intolerance to lactose – the main sugar in milk – does cause bloating, along with other digestive problems such as wind, diarrhea and stomach pain. But according to the British Nutrition Foundation, only about one in 20 of us suffers with lactose intolerance.

Most experts agree that dairy products are an important part of a healthy diet as they provide a wide range of nutrients, particularly calcium for strong bones and teeth.National figures show eight per cent of women, 12 per cent of teenage boys and 19 per cent of teenage girls have very low intakes of calcium. The National Osteoporosis Society says that one in two women and one in every five men over the age of 50 fractures a bone due to osteoporosis, a condition where bones are so fragile they can easily break.

A low-calcium intake, especially in childhood and teenage years, is thought to be a key cause of this, as it means bones are unable to reach their full strength in adulthood.

[Source — Express]

Filed Under: Fitness, Food, Health, Nutrition, Weightloss, Wellness Tagged With: Dairy, Diet Trends, Fat, Health Myths, Healthy Sugar, juicing, Raw Foods, weightloss

Juice Recipes to Ease Rheumatoid Arthritis Pain

July 16, 2017 By Morning Health Team 1 Comment

arthritis

Photo:mirrordaily.com

If you are living with arthritis, there is little that you take for granted. Like getting a good night’s sleep or brushing your teeth, buttoning your pants, tying your shoes… holding your loved ones hand. The acute pain brought on by inflammation of the joints, known as Rheumatoid Arthritis (RA), is debilitating. The effects, if left untreated, can leave you feeling depressed and isolated.

But you are NOT alone!

1.3 million Americans are affected by Rheumatoid Arthritis. Though it is still unclear as to the actual cause, RA is an autoimmune disease. Your body’s cells mistake your own proteins as  foreign intruders. Immune cells – called lymphocytes – react to this “intruder”, causing the release of cytokines. Cytokines are like chemical messengers that trigger more inflammation and destruction, which affects the synovial capsule and surrounding tissue, causing inflammation. Over time, the chronic inflammation leads to joint damage and deformities, fatigue, loss of appetite and stiffness.

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Photo:radiopaedia.org

Though there is no cure for RA, there are ways you can make the side-effects less severe. As with most diseases that cause inflammation, a change in diet along with daily exercise is a great start! And adding a juice regimen will help you get back on track to living a normal life.

The following 5 recipes are easy to make with ingredients you can find in your local supermarket. They’re healing and delicious!

BEFORE YOU BEGIN

Understand that proper nutrition is vital, even if you are in optimal health. If you are seeking medical attention for your RA symptoms, discuss your plans to include a juicing regimen with your doctor before you begin. 

fitness-nutrition

Photo:nutritionexplored.com

If you are new to juicing and do not own a juicer, DO NOT be overwhelmed by all of the choices. First, decide if you want a centrifugal (most common, high-speed juicer, creates heat which weakens the quality of the juice, quick cleanup, effectively juices wide range of produce except wheatgrass) or a masticating juicer (slower speed, higher quality juice, juices wheatgrass, quieter motor, additional attachments for smoothies, nut butters).

Once you have your juicer – clear out some space in your fridge for produce. I suggest you make the space by getting rid of foods that are highly processed and high in sugar. You may even want to try an elimination diet.

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Photo:popsugar.com

An Elimination Diet is just like it sounds. You remove certain foods from your diet for 3-4 weeks and then slowly begin to introduce the foods back, one at a time. The ones that aggravate your RA or your gut, you know to avoid. Start removing foods that are known to cause inflammation: dairy, red meat, gluten, soy, corn and nightshade vegetables (tomato, potato, mushrooms, eggplants, peppers).

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Photo:novojun.com

Toxins in our environment and in our food supply can also increase inflammation and it is best to go organic when available. Refer to the Dirty Dozen and Clean 15 list to know which conventional foods contain the highest amount of toxins and which are the cleanest choices.

WHAT TO EXPECT

Glasses of orange juice and fruits

Photo:everydaygoodthinking.com

Benefits of juicing can be noticed immediately. More energy, heightened sense of awareness and mental clarity, digestive regularity, just to name a few. Inflammation and relief from pain associated with RA can take upwards of 6 weeks before you begin to feel noticeable differences. Be patient and be consistent!

READY… SET… JUICE!

The following are recipes that are high in antioxidants, Vitamin C and Beta Carotene. They are proven to help your body decrease inflammation and make you feel awesome! An extra bonus – juicing daily helps to rehydrate skin, making you look younger, brighter and more refreshed. If that doesn’t sell you alone, then keep reading!

Beautiful Healthy Woman touching her skin

Photo:purearganoilaustralia.com

HOLY BASIL WATER

watermelon3

Photo:yinandyolk.com

Ingredients
  • Basil – 3 sprigs
  • Blueberries – 1.5 cups
  • Lime – ½
  • Cayenne Pepper – 1 dash
  • Watermelon – 5 cups

Instructions

1. Prepare everything.

2. Add every ingredient into the blender.

3. Transfer to a clean, glass container.

4. Drink and enjoy!

Notes
Watermelon is an anti-inflammatory powerhouse because of its high content of beta carotene and vitamin C. Add the antioxidants in the superfood, blueberries and you have a “mocktail” that is sure to get you feeling and looking your best in no time.

TURMERIC SUNRISE

Carrot-Apple-Celery-Juice

Photo:fitlife.tv

Ingredients
  • Apple – 2
  • Celery – 3 stalks
  • Carrot – 3
  • Lemon – 2 peeled
  • Ginger Root – 1 inch knob, peeled
  • Pear – 2
  • Turmeric Root – 4 inch, fresh root

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5. Drink and enjoy!

Notes
Unlike the tequila sunrise, this is one you can drink and feel good about in the morning! Ginger is a well known anti-inflammatory, as is turmeric. But so is pear. Combine the effects of Vitamin C and Beta Carotene, this concoction will have you running off into the sunset, feeling like a million bucks!

BEGINNER’S GREEN

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Photo:youtube.com

Ingredients
  • Apples – 3
  • Celery – 4 stalks
  • Ginger – ¼ inch knob, peeled
  • Lemon (with rind)
  • Orange – 1 peeled
  • Spinach – 5 handfuls

Instructions

1. Prepare every ingredient.

2. Add everything into the juicer. (Note: Peeling is not needed when using organic produce)

3. Add everything to the juicer, extracting the juices properly.

4. Transfer to a clean, glass container.

5.Drink and enjoy!

Notes
Delicious blend of antioxidants and anti-inflammatory goodness in every drop. This drink is perfect for newbies who are looking for baby steps.

MINT APPLEBERRY

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Photo:withrawintentions.com

Ingredients
  • Blueberries – 1 cup
  • Kiwifruit – 2 cups
  • Peppermint – 30 leaves
  • Strawberry – 1 cup
Instructions
1. Prepare everything.
2. Add every ingredient into the blender.
3. Transfer to a clean, glass container.
4. Drink and enjoy!

Notes
Not only is this drink the perfect thing for an afternoon in the sun, the antioxidant power of blueberries combines with Anthocyanidin, a flavonoid in strawberries, which is a very powerful protector against inflammation.

THE FOG CUTTER
DSC_00422

Photo:glutenfreecat.com

Ingredients
  • Apples – 2
  • Red cabbage – 2 ¼ head
  • Carrots – 4
  • Ginger Root – ½ inch knob, peeled
  • Lemon – 1
  • Spinach – 4 handfuls

Instructions

1. Wash and prep all ingredients; feed into your juicer and enjoy!

Notes
What makes this the perfect juice is the combination of anti-inflammatory power of ginger, the Vitamin C in lemon, Beta Carotene in carrots and the high-alkalinity property of spinach. It also juices to a beautiful hue of magenta.*Adding a high, quality blend of Omega 3 Fatty Acids, such as fish oil, to the above juices will add an extra punch of support against inflammation. Look for high quality blends that contain 3 grams of both DHA and EPA. There are vegan formulas, which are also highly effective if you require a plant-based diet.

Source: fitlife.tv

Filed Under: Anti Aging, Energy/Fight Fatigue, Food, Health, Nutrition, Recipe, Supplements, Wellness Tagged With: arthritis, chronic pain, joint pain, juces, juicing, pain, rheumatoid arthritis, superfoods

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