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Hoo-ey, there's a lot of articles out there about whether to juice or not to juice. I started looking at this issue after a young colleague of mine decided to do a 10 day juice detox to help heal herself from her physical back issues and remove toxins & medications from her body.
As you may know, from previous blogs I've posted, that I used to own a juicer which I thoroughly enjoyed. It died and I replaced it with a Nutribullet. I tend to worry when people go to extremes in any way and this really made me nervous. I know, I suddenly turn into a "mom."
Anyways, she said she felt so good inside and out, that she went another 4 days only juicing. she started out by only being able to ingest 4 or 5 of the recommended 7-8 glasses of juice/day. But, eventually, she did manage to get all of the recommended glasses/day down. She said she feels better than ever and now wants to try it again for 21 days. Yikes! Well, again, the locker room being impetus for my subject matter. I decided to begin looking up articles about the benefits and the risks of a juicing only diet. Wow, there are quite a few articles on the subject of juicing so here are just 3 of the ones I looked at. Please do some of your own research and tell me what you think.
First, an article from CNN atcnn.com/Health/ gave some insights into the need or non-need to detox the body systems. Your body already has organs (liver, kidneys) and an immune system in place to do that work. Do we really need to juice to help them along?
Then you have the fact that when you eat the whole whatever-it-is, you typically eat 1 serving but when you juice you ingest multiple servings and therefore the calorie and the sugar levels ingested increase significantly. All of this without receiving the fiber benefits of cleansing out the body. The article used the example of 1 cup of pineapple, yuck, eaten is about 83 calories but a cup of pineapple juice is 120 calories! Gadzuooks! The content of the juice is much more concentrated than its original form. Food for thought?
Then I decided to do a bit of research on the differences between the Nutribullet, and other machines to the like, and juicing. Again, I found a number of articles on the subject. Clearly there's a war going on. Oh well, again, I'll give you links to some of the articles I read, give you a brief overview and let you decide for yourself.
NJ.com also weighed (yuck, yuck, yuck) in on the subject and seemed to agree with the previous article. It recommended that if you're going to juice, only replace 1-2 meals/day with juice but take in whole foods as well to keep the ball rolling. It helps with satiety as well as lessening the amount of calories being ingested.
Huffingtonpost.com, in an article titled "The Fiftysomething Diet," also stated some of the same concerns and pros of juicing but it also mentioned a few other items to think about.
One being the increased risk of diabetes when juicing some of the higher glycemic items like, again, pineapple, watermelon etc. due to the high sugar content and the need to add more of the produce to get a descent amount of juice. Then there's the cost. It takes alot of produce to make a cup of juice. Boy does it ever. But it also mentioned the high spoilage rate of juicing. You need to ingest the juice at least, the same day or you run the risk of contamination.
It did however offer a way to preserve your juice. That would be to freeze the juice, like in an ice tray, for later consumption. What a great idea!
The article also gave a nice little list of some of the pros to juicing too. Apparently celery juice can help to lower blood pressure. Apparently, a Vanderbuilt University study in '06 found that people who juiced, whether it be extracted or purchased, 3 or more fruit/veggie juices per week seemed to be at a lower risk for Alzheimer's disease. Thats pretty cool, right? And...of course juicing just makes some veggies just more palatable.
Then I found some articles on the debate between juicing and blending like Nutribullet, Vitamix, Ninja etc.
Anyway, they all seemed to be either pro juicer or pro blender. You like one or the other. I really liked my juicer but it was definitely a pain to clean out all of the time and my Nutribullet is soooooo easy. I can add flax seeds to it and it fills me up each morning for my breakfast. The preparation is so much easier with my blender too. I used to have to cut up alot of the produce befor juicing it up and the blender just does it all for you. I know, I'm lame sometimes.
I remember juicing an "energy" drink 1 morning when I had to be at work at 6:30 in the morning. it hit me as I got to work and I guess I was bouncing around the weight room. An executive of the company was working out and asked me what was wrong with me? I said, " I juiced this morning." rather proudly and excitedly and his response??? "Stop it." I almost wet myself. I laughed & laughed. I still do when I think about it. I was making him crazy bouncing around like that. The juice was high in sugar content I guess. Carrots, appples, beet and parsley. Hey, it was 6:30 AM! I needed that. Oh well, I'm much more even keeled now with my morning smoothie. It's organic berries, flax seed, about 1" ginger, kale, Greek plain yogurt and almond milk now.
Pick your machine and enjoy it. I love mine and use it alot. It's all just a matter of taste.
Now on to my workouts. I've been doing a circuit type workout lately. chest-back-biceps-triceps then taking a 60 second rest and repeating the exercises again before another rest. This is 1 way to increase the metabolism along with the strength & endurance I've lost so much of. Yes, yes, yes, it's only upper body but as I stated in an earlier post, I'm working on a new class and so I've been trying some of the possibilities out on my self and Whew1, let me tell you they're a butt burner all right.
Here's something to try out; The De-constructed Burpee, after a warm-up please.
Each exercise is done for 6 reps as follows;
6 frog jumps
6 squat jumps
6 full Burpees
Rest 30 seconds & repeat for 4-6 rounds.
Wholly moley, I was sweatin' like crazy and huffin' & puffin' after that. Now, I did modify after 2 rounds from the floor to a bench. I also didn't jump back on the frog jumps but I did jump forward and I only did squat thrusts to my tippey-toes. Why? I have a 3 month old store-bought knee! Thats why. I'm not that crazy, but it still kicked my a__, okay?!?
This is just 1 of the types of complex workouts I'm working on. I did another 1 for the Booty. There are different types and formats using just 1 piece of equipment or body part, time or reps, but it's on power & endurance so the weight is minimal but the output is extreme. You just go, go, go. It can be 3 tor 8 exercises done in succession then you get a short rest and repeat the series 4-6 times. I'm actually having some fun with this and I'll keep you posted on my progress along with the types I try to put together.
As for my knee, it's feeling so great that many times I forget about it except when I see the scar, which is looking pretty spectacular in my opinion. Other folks remark about my procedure now. Kinda funny. I'm doing so many things that were so painful just a few months ago. Absolutely amazing. Thanks Doc.
Well, I've the kitten locked in the house, the pooch is lying by the open front door looking at me with those big eyes quietly awaiting the magic word to be spoken, "Walk?" so I must end this now. Before it gets too hot to go.
Stay healthy everyone and keep dancing.
The other day at work as a group of us were in the locker room at lunch, a discussion broke out regarding cooking oils. What was the best to cook with? Olive, canola, sunflower, coconut? It got me to thinking so I decided to do just a bit of research on the subject. Don't get me wrong here, I mean a little so don't take what I say as gospel but maybe, just maybe, it'll inspire you to open up a little dialog yourself.
The website,http://www.foodmatters.tv; has an article that gives some pretty nice detail without going too far into the nutritional breakdowns of various cooking oils. It states that the most worrisome aspect of the oils is the degradation of the oils when cooking at higher temperatures causing oxidation, leading to the production, if you will, of carcinogens and such.
It states that the saturated fats in cooking oils are the best for cooking with because they are more stable and less likely to breakdown and oxidize at high temperatures.
Claiming that Coconut Oil is one of the best to cook with at higher temperatures. Not only does it have a high smoke point (which is 1 sign that the oil is breaking down) it has some really healthy qualities too. Like, lowering cholesterol, "increasing energy and promoting a healthy digestive tract."
Red palm, avocado and almond oils were also considered as healthy cooking choices. But what about our favorite, Olive oil? Well, it was in the "good" range for low-medium heating cooking.
EVOO (extra virgin olive oil) along with walnut, sesame and peanut oils, there seems to be a huge possibility that these oils can be contaminated. So that means you really need to be diligent with what brand you buy. The article says you should be looking for Organic and refined versions have a higher heat range.
The article also named some oils not good for cooking with at all. These would be your grapeseed, flaxseed, hemp and more.
Now, the article didn't say don't use these oils, just not for cooking with. You can't beat some of them for flavor and they are great for drizzling and as dressings.
Another article I found; http://www.dailymail.co.uk; gives a nice description of the pros & cons of various types of oils.
Holy cow, it evens states that 2 tablespoons of Olive oil provides 1/5 of a womans daily requirement of saturated fats. Whoa, not nice. I love dipping bread in olive oil. Hmmm, maybe part of the problem? Ya think?
Next, I read an article by Dr. Mao at www.askdrmao.com. He gives a nice evaluation of the different types of fats ie; monounsaturated, saturated, polyunsaturated.
Now, Dr. Mao likes Olive and Sesame oils the best. Both are monounsaturated oils and are high in the good things we need to promote healthy brain and body functions.
Again, he states that though these oils are the "good" ones they can be contaminated with pesticides and such and be void of the beneficial aspects. So we need to be aware and picky. Don't buy whats on sale all of the time. Be aware that when there's smoke there's breakdown and possibly those nasty free radicals released.
So, I hope this gives you some food for thought. These oils aren't always bad for us in moderation. Some of these oils while being considered unhealthy may be the best choice for healthy cooking. By that I mean, literally cooking at higher temperatures and others for flavor and nutrients.
The point is, make your choices wisely and be healthy. Don't saturate your foods with oils. Do some research and try some different tastes. You might find a whole new world of culinary delights, and benefits for your body to boot!
Don't forget to check out my friend, Barbara Appelbaum's virtual series tentatively scheduled to begin in Oct. on #healthyliving.
and...happy birthday, Barb.
Time to sign off now and take care of some other business. By the way, apparently it's take your dog to work day. Mine already had his big, long walk and is now snoozing by the front door, which is open, on the cool tile floor.
Peace out Ya'll!
It's official. I am a Tucsonan. The other morning as I was about to dry my mouth after brushing my teeth, I put the hand towel up to my face and saw what I thought was a light brown ball of thread on the end of it. It was a fresh towel so it was plausible. I opened up the towel and the little ball of thread seemed to move by itself. Son of a b____h! It was a baby scorpion! Yuck! ...And EEEEEEEEEEEEEEEEk, I might add. I had actually touched the towel to my face!
I managed to, eventually, get the thing into the toilet and flush him/her away. Whew! That was a close one. Shook me up the rest of the day. Heck, I'm still shook up. Remember, more than 4 limbs makes me very unhappy. It would've been awful getting stung on my face, although it might've puffed up the smile lines I have. Yuck, yuck, yuck. Ugh.
One more knee milestone for me though. Last Thursday, as I was doing the final stretches in a class I was teaching, I was able to grab my R foot and stretch my quad. Yes, I was lying on my side but who cares? I was able to reach it. No strap, no nothing.
I can't tell you how huge that was for me. I did contact the PT's I'd worked with to let them know and, of course, to thank them for all of their help, support, encouragement and drive on my behalf. The rest is up to me now, but I'm back. Look out world!
Having realized that I've lost alot of my strength throughout my whole body, I began a strength training regimen. Bench press, lat pulls, dead lifts, concentration curls, split rope tricep pull downs, tubing side-steps and sit down-stand ups (squats).
I'd focused so much on my leg, everything else suffered so I need to go back to basics and get things back on track. Got 2 workouts in last week, took a Zumba class and made it all the way through, stayed at low impact though, I'm not insane completely. Decided to reinstate my Zumba certification too. They, Zumba that is, made me an offer I couldn't refuse! I figured I can get back some of my stamina through it too. That's really suffered.
Well, last week I said I was gonna discuss hydration needs especially in this trriple digit weather we've been having here in Tucson since the 1st of June, actually the end of May. We've had over 12 days of triple digit heat here already. Working in this kind of heat can be deadly if proper precautions aren't adhered to. Things like limiting hours spent out in the sun, drinking enough fluids, shading breaks, etc. You can't even get relief in pools, unless you have a surface sprayer, 'cuz the water is so warm when you get in. It's like a tepid bath tub after 10-11am. Ick!
The basic 8 glasses of water are just not enough in this heat. And...if you're exercising you need to ingest 7-10 oz. of fluids every 20 min. with 60 min. or more of exercise. It's quite abit of fluid but essential. We are about 70-75% water ourselves afterall. Right?
Dehydration symptoms go from simple to very dangerous pretty quickly. Then there's the heat illnesses themselves to protect against. Things such as; heat cramps,heat exhaustion, heat stroke to name the most common.
I know, this picture is funny but de-hydration is serious. I've seen someone go through de-hydration before. And they did so in a pool! You need to take your water bottle with you to the pool deck. don't take it and leave it on a table, outa reach. It won't do you any good up there. Keep it handy. Remember, just 'cuz you're in water, doesn't mean the water is in you.
I teach alot of water exercise classes and one-on-one sessions and have to practically beg clients to bring their water bottle with them to the deck. PLEASE, PLEASE, PLEASE, keep your water close by at all times and drink it often.
Well Judi, what if I don't like water? You might be asking. I don't either, but I drink it all afternoon. If you don't like water, then add a little juice to it. A splash of pomegranate juice, cranberry, something, or a squeeze of lime, orange or lemon. It'll give you a little flavor if necessary.You may want to try a sport drink with little sugar and plenty of electrolytes to help replenish some loss of minerals possibly flushed out of your system. But don't head for the energy drinks. Not a big fan of those things. Not really good for you either. You should be eating enough of good foods to keep you fueled and energized. so you got it now? Good. Have a gulp now, please & thank you.
You remember my friend Barbara Appelbaum right? Well, she's preparing a virtual series on "The 3 C's" related to holding back age-related diseases. She's looking at presenting some time in Oct. of this year on #healthyliving.
The cost will around $10.00 or so/session. Check her out, you'll be a fan, like me, in no time.
Well, get a drink of water, get some exercise and have a fantastic week, everyone.
Wow, what can I say about the worlds loss of this great lady? Way too much and never enough I reckon. She totally deserved the peaceful passing she had and the world is sad to see her leave us. But, if we truly think about it, she will never be gone. Her words, her poetry, her creativity will surround and abound us everyday of our lives.
She had a long life, a beautiful life and a tough life but she made the entire world a better place for her being in it.
She had so many little qwips & sayings that could make the toughest person stop & ponder, re-think their actions and even think period before speaking. She was a gift to all of us
Thank you Ms. Angelou, thank you. You made me a better woman, person, human being. Rest well.
Moving on, I've been completely released by the surgeon and the PT's this last week. The Pt said that he couldn't challenge me any more than I've been challenging myself at work on my own! Gotta love that! Now, I just have to keep my work from overdoing things on/to me. I know I need to go at a moderate pace I just hope they know it.
My "bad knee" is only 7 degrees behind my good knee on flexion and all of the swelling seems to be gone, except of course when I'm at work and on my feet all day. What a gift to have this kind of technology.
It feels soooooooooo good to have my life back without pain. One of my biggest pet peeves happened at work, during a class last week though. What is is, you might be asking? Well, here goes.
I entered the room and saw my friend there. I was quite happy about that. However, I heard someone say I'd recently had a replacement and a woman said to me, " We'll have to compare scars." I said sure, we can if you like and went on my business of setting up the class. As the class progressed and she got to a station where she had to get down onto the floor, she said she couldn't do that. Get down on the floor, I mean. So I said "Oh, okay. When did you get your knee done?" Her reply, "5 years ago." WHAT! I just wanted to scream it out. Seriously? Get on the freakin' floor! I know it was painted all over my face. But at least I didn't say it!!!!!
I know, I know, very few people recover as fast as I did. I realize that, but 5 years?!? Get over it, move on. What the hell did you get the knee replacement for then? To lie on a couch better? Okay, okay, thats rude but it just burns me up inside.
She did say that its uncomfortable to be on the floor and/or on her knees. Well, yes, its true, it is but you need to get down there to practice getting back up.
With all of the empathy I could muster, I told her to start working on it. How necessary this movement is. To be able to get down & up from the floor when you're healthy will make it easier to when you're not. There was a pretty cushy mat there but she was trying to say it was still too hard. People, you have to use your body, new parts and all. The way the body is supposed to work. Don't hider yourself or make excuses. Get to it and get through it. You'll be all the more ready when you get tossed a curve ball some other time.
Okay, okay, I think I'm done ranting now.
I took a belly dance class again yesterday. It feels so great to move again. I actually broke a sweat dancing again. My teacher, Kathryn Ferguson, said she noticed my hips moving freer again. She even told some of the other participants that I was such a beautiful dancer when she first met me and then how my moves changed as the pain took over and that now... I'm dancing as I had before. I almost cried. What a wonderful day it was.
Next week, I'm going to start discussing the need to stay hydrated again. It's that time of the year here in Tucson. Our temps are 3 digits already and there are plenty of dangers associated with it. So, I'll chat with ya'll later.