Page 40 - March & April

38 MYROUSESEVERYDAY MAY | JUNE 2013
DRINK
TO YOUR
HEALTH
by Molly Kimball, RD, CCSD
ASK MOLLY
I f you watch Doctor Oz, read People or celebrity magazines, you’ve no doubt
heard about juicing. What started as a Hollywood diet fad has quickly
become a national craze.
Freshly-made juices typically include cucumber, celery, spinach or kale as a base,
with everything from parsley to beets to green peppers mixed in. You can find
all of the ingredients in Rouses produce department. Juicers swear they feel the
health benefits, and I agree it’s a great way to get a boost of vitamins, minerals
and antioxidants. For most of us, it’s easier to drink a glass of green juice than
eat bundles of kale or collard greens, and because you don’t have to work to
digest the fiber in the vegetables, the good-for-you nutrients are more easily
absorbed.
Juicing is also a way to consume vegetables that make you squeamish but you
know are good for you. You can tamp down the flavor of beets, for example,
by mixing with carrots or ginger. Moderate amounts of fruits like apples and
berries can also add enough sweetness to satisfy your sweet tooth without
spiking blood sugar. But fruit should always be the supporting player, never the
star: juiced fruits add nutrients, but they also add sugary calories without the
belly-filling effects of fiber.
Green vegetables like cucumber contain many antioxidants and inflammation-
fighting nutrients that help strengthen the skin and slow down the signs of
aging, says Dr. Julie A. Mermilliod, Chair, Department of Dermatology,
Ochsner Health System.
Because juices don’t have fiber, I generally recommend that my clients don’t
drink juice in place of a meal. Fiber keeps you feeling fuller, longer and has
other health benefits. “Soluble fiber, unlike cellulose-based fiber, also helps
lower total and LDL-cholesterol (“bad” cholesterol),” notes Dr. Carl J. Lavie of
the John Ochsner Heart and Vascular Institute.
If you’re looking for a meal replacement, try blending
instead. Blending retains the fibrous pulp, and you can
add good sources of protein, like protein powder or
Greek-style yogurt, and healthy fats, like ground flax-
seed, nut butter or avocado. Add lower-sugar liquids
such as coconut water, almond milk or juiced vegetables
(instead of fruit juices) to keep sugary calories in check.
To Start:
Use what’s fresh in Rouses produce depart-
ment. You’ll add interest and variety to your
juice or blended smoothie, and get a broad
range of nutrients.
Begin with a base of nutrient-dense non-
starchy vegetables in a rainbow of colors, from
dark greens to purples and reds to orange.
Boost the flavor and health benefits with add-
ins like herbs (think basil, mint or cilantro) and
spices (cayenne, ginger, cinnamon).
Freshly made juices and smoothies are highly
perishable and can lose nutrients quickly, so
drink or freeze shortly after juicing or blending.