Cart

Your cart is empty

Continue shopping now

Juicing versus Smoothies

Sporty & Rich Wellness - Juicing versus Smoothies

 

By: @wellclub__

 

As Hippocrates once said, food is medicine. Fueling our bodies with vibrant and nutritious foods helps us to feel more energized, balanced, grounded, and therefore happier in our day to day lives. Consuming fresh juices and smoothies are an easy way to get an instant boost of nutrients from a variety of nourishing fruits and vegetables. 


A common question is whether one should juice or blend. The answer is both. Both forms of liquid nutrition contain various vitamins, minerals, and phytonutrients that can help to cleanse, nourish and detox the body. Juicing and smoothies have been used alongside other protocols to help heal the body in various ways, from reducing inflammation, to aiding in digestion, boosting immunity, enhancing one’s mood, and helping to balance one's hormones. With that being said, there are some notable differences between the two that are worth exploring.


Juices contain a greater quantity of fruits and/or vegetables compared to smoothies. Meaning, they inevitably contain a higher quantity of nutrients. It would be next to impossible to eat all of the produce that you can cram into one juice. 


Juicing removes almost all of the fiber content which helps to encourage easy digestion and absorption. The cleansing and detoxifying properties of juices can help to aid in liver detoxification and promote clear, glowing skin. Some fruits and vegetables also contain certain phytonutrients that can help to eliminate sugar cravings. 

 

When juicing, try to stick to the 80% vegetable and 20% fruit rule. Since the fibre is removed during the juicing process, it is best to limit the fruit content to keep blood sugar levels stable. Certain vegetables (like celery and cucumber) contain more water and therefore, are great as a “base”. On the contrary, leafy greens with a lower water content won’t produce a lot of juice, but they’re an excellent source of chlorophyll and vitamins. You can also add “warming” foods such as ginger, turmeric, beets, cinnamon, cacao, or cayenne to your juice. 


If you’re juicing fruits and vegetables that are not organic, make sure the skins are peeled prior to juicing them. After juicing, you can use the pulp from your juicer to make soups, veggie burgers, raw crackers, or simply add them to your compost or garden. Lastly, a variety and rotation of fruits and vegetables is the best way to obtain an abundance of varying nutrients. If you do not have a juicer, you can still make juices at home with a blender and a cheesecloth to strain the pulp. It is important to note that juices should not serve as a meal replacement.


Now, onto smoothies! Unlike juices, smoothies can sometimes be consumed in place of a meal due to the fact that high quality fats and proteins can be included. It is possible to include all three macronutrients within a smoothie: carbohydrates (i.e. fruits and vegetables), healthy fats (i.e. avocado, nut butters, coconut oil, and seeds), and protein (i.e. nut butters, seeds, and protein powders). You can also enhance the nutrient content of your smoothie with “superfood boosters” like collagen, adaptogens, cordyceps, medicinal mushrooms, and other herbs. 


The produce that is used in smoothies still contains fiber, which helps to balance out the sugar content found in fruit. This prevents cravings, mood swings, and energy crashes while helping to improve one’s gut health and bowel movements.


If you choose to add a protein powder to your smoothie, look for one that contains no added sugar, artificial flavors, or fillers. There are also some great fermented brands on the market. As protein powders can be hard for some to digest, whole-food protein sources may be better, such as nut butters or hemp seeds. Remember to sip slowly in order to enhance absorption and aid digestion.


Below is a general smoothie guide that you can augment to fit your own needs:


1 cup of liquid (i.e. water, coconut water, or alternative milks)

Half a cup to one cup of fruit and/or vegetables (frozen ones are less expensive and make it cold)

Add half an avocado or a handful of cauliflower for a creamy texture

One to two tablespoons of healthy fats (i.e. nut butters, seeds, coconut oil, or avocado)

Half a teaspoon of “superfoods” 

A scoop of protein powder or another protein source


Whether you are a juice fanatic and drink one everyday, or you drink them therapeutically for various reasons, remember that it is important to still consume whole fruits and vegetables for their fiber content. While there are a lot of wonderful juice and smoothie bar options around town, make sure that you avoid consuming ones that are filled with added sugar or fillers.


Although juices and smoothies have great health benefits, they are not miracles in a glass. Drinking smoothies and juices should be seen as an accessory to a healthy lifestyle. Happy sipping!

Previous
Next

The Wellness Club

Sporty & Rich Wellness

Adverse Reactions to Food: Allergies versus Intolerances

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition Many food-related symptoms are mistaken for "allergies" when in fact they may be food intolerances. Food allergy and food intolerance are two distinct reactions with unique characteristics in terms of their underlying mechanisms. Accurately distinguishing between the two conditions is crucial for effective diagnosis and treatment, and ultimately for improving the wellbeing of those affected.

Read more
Sporty & Rich Wellness

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates Many of us know about the physical benefits of exercise, but what about the psychological benefits of exercise? Exercise can help ease anxiety and depression, improve your sleep and keep your memory in check. Here are five benefits your mental health will get from regular exercise. Better Sleep - E

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or...

Read more
Micro-Needling with PRP for Facial Aging

Micro-Needling with PRP for Facial Aging

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Facial treatments that slow and treat the signs of ageing have become increasingly popular as an alternative to, or in conjunction with, more invasive methods like injectables and surgery. Micro-needling is one I am frequently asked about, as it can benefit the skin’s appearance, soften fine lines and improve overall texture and plumpness — but

Read more
Sporty & Rich Wellness - A New Way to Navigate Break-Ups

A New Way to Navigate Break-Ups

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy As a society we have historically romanticized long-term relationships and marriages even if they are totally unhealthy. All of us have likely applauded the model grandparents who stuck it out in their marriage for fifty-plus years, without thinking to inquire about how they both truly experienced the relationship throughout that time. When it...

Read more
Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Sulforaphane: The Powerful Nutrient in Broccoli Sprouts

Translation missing: en.blogs.article.by Taylor Davis

By: @emma.walsh Broccoli sprouts might be small, but you likely know that this tiny green superfood is packed with health benefits. This is thanks to the high concentration of an antioxidant called sulforaphane. It’s a sulfur-rich phytochemical found in cruciferous vegetables, but is most potent in broccoli sprouts. You might not have heard...

Read more
People Pleasing: What Causes It and Strategies To Stop

People Pleasing: What Causes It And Strategies To Stop

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Do you often confuse ‘being nice’ with doing things out of fear of being disliked or rejected by others? In my therapy practice I commonly work with individuals who struggle with people pleasing tendencies. People pleasing is not a formal mental health condition, rather a set of behaviors that involve placing the needs of others above one’s own needs. This excessive wish...

Read more
Sporty & Rich Wellness - Treating Acne: which blood tests can be helpful

Treating Acne: Which Blood Tests Can Be Helpful

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co When one of my patients presents with skin concerns, a component of my plan is always testing, particularly when it comes to acne. Acne is a concern that can arise for a variety of reasons and bloodwork is a helpful tool in understanding its root cause. Without understanding the cause of breakouts,...

Read more
The Energetic Properties of Foods

The Energetic Properties of Foods

Translation missing: en.blogs.article.by Taylor Davis

  By Dr. Natazia zu Stolberg, L.Ac, DACM Traditional Chinese Medicine (TCM) Nutrition extends beyond just the nutritional content of a particular food by focusing on specific medicinal properties as well as the energetic properties each food holds, and how these energies interact with the body. Foods are categorized as cold, cool, neutral, warm or hot.  In TCM, maintaining a predominantly warm diet...

Read more
Microneedling with Exosomes: The Benefits and the Science Behind It

Microneedling With Exosomes: The Benefits And The Science Behind It

Translation missing: en.blogs.article.by Taylor Davis

By: @snatchedbh In recent years, microneedling has gained immense popularity as a non-invasive skincare treatment for a variety of skin concerns, including acne scars, fine lines, and overall skin rejuvenation. But what if we told you there's a way to enhance the benefits of microneedling even further? Enter "microneedling with exosomes" a cutting-edge skincare technique that's been making waves in...

Read more
Sporty & Rich Wellness - Why Cold Water and Smoothies are Making you Bloated

Why Cold Water and Smoothies are Making you Bloated

Translation missing: en.blogs.article.by Taylor Davis

    By Dr. Natazia zu Stolberg, L.Ac, DACM In Traditional Chinese Medicine (TCM) the stomach is seen as a pot, with the fire under it being our metabolism. This digestive fire is crucial for the efficient breakdown of food, absorption of nutrients and smooth flow of Qi...

Read more
Sporty & Rich Wellness - 10 Ways To Calm Anxiety

10 Ways To Calm Anxiety

Translation missing: en.blogs.article.by Taylor Davis

By: @curanaturopathy Anxiety is a complex and multifaceted emotional and physiological response to perceived or anticipated threats, which we commonly refer to as stressors. This response is characterized by various cognitive, emotional, behavioural, and physical symptoms.  It’s no doubt that anxiety serves a true purpose as a natural and adaptive reaction to prepare us to deal with challenges...

Read more