Your friends are all doing it, the 3-5 day (or more) juice fasts that are all the rave, but is it healthy to do? Or effective for your goals in the long run? In this post I want to address the pros and cons and let you decide whether you should think twice about downing yours.

Why People Juice?

I hear tons of reasons beyond these as to why people juice so please forgive me if I’ve left yours out:

-fat loss

-detoxification

-reduce inflammation

-get more nutrients

All sounds good to me. But are these claims valid? Can juicing actually help with all the above?

The Problem With Juicing

I thought I would go ahead and put some of the potential issues with juicing out there first, just so you can think about it in context with the benefits that I’ll explain later.

Please remember there is no such thing as a perfect food. I’m sure I’ll still get the comments and emails from those stating that juicing is an exception.

1) Sugar overload- when you juice, you are stripping away all the fiber from the vegetable or fruit and you’re essentially left with the remaining macro/micro nutrients and sugar, lots of sugar in some cases. This can be a huge problem for many, specifically those looking for fat loss as sugar has a direct effect on insulin which has a direct effect on overall fat metabolism. Of course you see individuals lose weight on a juicing program, but it’s very likely a mixture of body fat and muscle tissue, not ideal for changing overall body composition.

2) Nutrient absorption – the idea of consuming raw veggies and fruits alone in the form of extracted juice to enhance micro nutrients absorption is extremely appealing. We’ve all be told we need to eat more fruits and vegetables since we were young, but what most do not realize is that nearly all vegetables are more bio-available (better absorbed) by the body when they are eaten in tandem with a quality fat. Examples of this might be sauteing veggies in coconut oil, adding butter on top of steamed broccoli or adding oil or dressing to a salad. These traditional methods are somewhat intuitive and we never really stop to think about why they have been commonplace to being with.  Juice fasts are known for being extremely low fat but the irony is this greatly reduces your chance of getting the most benefit from the nutrients taken in.

Want to make your juice go further? Try adding a teaspoon of coconut oil to the mix to aid in the absorption of fat soluble vitamins A,D,E,K. This will also help with fat loss as well as fat slows down the digestion of sugars (and everything else).

3) Detoxification - our bodies are always detoxifying, and yes fruits and veggies can somewhat help with that, but depending on your current state it could actually be too much. You’ve probably heard of many of the most common symptoms of juice fasting: headaches, lethargic, shaky, dizzy… all signs that you’ve gone way beyond your limits; pushed your body too far. Unfortunately these are considered good things in those that juice fast mistaking them for the “detox effect”. You simply can’t detox more than your body can detox.

The Real Benefits

So what are the real benefits to juicing? While it’s likely different for everyone, here are a few that I have experienced as well as many of my clients.

1) Reset – more than anything juicing offers a clear and distinct way to “reset” the body (and more so the mind). Our nutritional habits sometimes get the best of us sabotaging other areas of improvement so breaking them occasionally by adding in a few days of juice instead of the normal meals can be extremely beneficial allowing us to gain insight into how we can eat and feel better.

2) Nutrients – some like to use juice as a daily multivitamin, which could be a smart approach. While you may be limited in some of the micronutrients, assuming you’re combining your juice with a proper fat, you could be reaping the benefit of consuming real food with better assimilation over that multivitamin pills. If you’re using this method, make sure you’re rotating your fruit and vegetable selection as to balance certain nutrients.

3) Detoxification – this one made both lists because it can actually be valuable for some people. Such a large dose of beneficial micronutrients can prime the detoxification pathways, leading to a healthier overall state, but remember you can take it too far. The best way to tell if you’re one of those individuals who can use juicing for better detox? If you’re not experiencing any of the negative side effects listed above then you’re likely good.

Tips To Juicing Better

• Add a fat: (coconut oil, coconut butter, olive oil, avocado etc)
• Incorporate more green veggies rather than fruits or root veggies to cut down on overall sugar. Stick to one fruit or one root veggie per juice.
• Go slow. Don’t rush into a juice fast right out the gate. Add a juice in place of a normal meal or snack and gauge how you feel.
• Stop if you notice any weird sensations (dizziness, euphoria, headache) as these are all NOT normal. This is an indicator that you’ve gone to far beyond your limits.

I’ve tried a few different approaches to juicing in the past and the one that seems to work best for me is to consume juice (with fat) in the morning, then have a solid lunch and dinner. I do this for 3-5 days and feel pretty good, resuming my normal solid meals after 5 days. It tends to reset the remainder of my day while giving a good rest from solid foods for over 12-15 hours and I don’t get the sluggish crash from going too far too long without foods.

Have you tried juicing before? If so, what seems to work best for you?

(How do you think they get this beef to look so tasty?)

We’ve got a growing epidemic in this country that you may not know about. It almost always flies under the radar and preys on unassuming consumers like yourself. I have been a victim of it at many times in my past and am now doing everything thing I can to avoid it at all cost.

What is it?

The unnecessary use of toxic and potentially harmful emulsifiers in food manufacturing and production.

What Are Emulsifiers & Why Are They In My Food?

Emulsifiers bring those foods that we love together so that we don’t have to do any work (shaking, mixing etc) before consuming them or more commonly, they help increase shelf stability. Typically they allow fats and liquids, that would otherwise repel, come together in culinary harmony. While this may seem like a positive benefit, many of the emulsifiers on the market today have a potential dark side.

Emulsification began as early as 131 AD, when the Greek god Galen used beeswax as a type of moisturizer for the skin. But it wasn’t until the early 19th century that egg yolks where used as the first emulsifying agent in food application and preservation. You may have seen or heard of lecithin. Well, egg yolks are full of it, but unfortunately the shelf life is rather short which is why a more common emulsifier found in processed foods now is soy lecithin (derived from the soybean).

Why such a long period between the first skin emulsifier (beeswax) & the first food applicable emulsifier (lecithin)?

Enter processed foods.

Before the 19th century processed foods were non existent. Other than natural methods to increasing a foods shelf life such as curing, fermenting and canning there really was no need to increase the shelf stability and consistency of food stuffs. If grandma was going to make a cake she definitely wasn’t grabbing a box of Duncan Hines but rather tediously combining all of Mother Natures bounty to provide a cake that would be considered nutrient dense by today’s standard. It was real, and if any was left over it didn’t last long.

Starting around the 1920′s & 30′s, food processors began experimenting with emulsification to help increase the stability and consistency of certain foods. By the mid 1950′s things like margarine (replacing lard), soy lecithin (replacing egg yolks), milk had already been consistently homogenized and other emulsifier use began to increase exponentially. There are so many now that it’s impossible to include them all here and it seems a new one hits the market every dat. Many of these emulsifiers fall under the FDA’s GRAS (generally recognized as safe) category but have also been shown to be harmful for sensitive individuals.

Emulsifiers To Avoid

Here is a list of some of the more notoriously antagonizing emulsifiers or stabilizers found in foods:

Carrageenan – a common food additive extracted from red seaweed, this emulsifier isn’t as benign as it seems. It can be found in dairy products, coconut milk and many processed foods and should be avoided when possible. Studies have linked carrageenan to everything from glucose intolerance (precursor to diabetes) to general gut inflammation.

Propylene Glycol – this substance is an active ingredient used in engine coolants and antifreeze; airplane de-icers; polyurethane cushions; paints, enamels and varnishes; and in many products as a solvent or surfactant… oh, and tons of food products. Propylene Glycol is a form of mineral oil, an alcohol produced by fermentation of yeast and carbohydrates. This gives it the designation of carbohydrate when used in foods and the FDA has it in the GRAS category, although studies are still inconclusive. Your best bet is to avoid at all costs.

Soy Lecithin – one of the most common used emulsifiers in processed foods, lecithin are oily substances found in plant (soy) and eggs (yolk). From a health standpoint lecithin has rich sources of choline which is vital for nervous system and brain development but soy lecithin is strictly used as an combining agent in many popular foods. One major issue with soy lecithin is the way it’s extracted. The use of acetone or hexane gases pulls the phosphatides leaving the lecithin behind. Both hexane gas and acetone have been shown to be a problem for sensitive individuals causing gastrointestinal distress, allergy, changes in weight and loss of appetite. Not to mention the fact that it’s nearly 100% guaranteed to be genetically modified (GMO), your best bet is to avoid or use with caution.

This is only a very small number of GRAS food emulsifiers on the market. Unfortunately today they have become commonplace due to higher reliance on processed and shelf stable foods, but by sticking to a diet high in real, unadulterated foods, your chances of avoidance go way up. If you do eat food with labels on them make sure you know what you’re getting and choose those foods that do not contain these potentially harmful substances.

For more resources on common food additives, preservatives and emulsifiers check out www.ewg.org

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And you thought fried food wasn’t healthy? Fried foods have definitely gotten a bad wrap but as many know them, rightfully so. Most are heavily battered in some glutenous concoction and cooked in unhealthy vegetable oils (or even trans fats) that I wouldn’t recommend anyone consume. By making a few simple tweaks like changing to a healthy oil like coconut and leaving the plantains untouched by batter we can take a once demonized food and turn it into a glorious nutritional powerhouse! Plantains are loaded with vitamins A, B, C and fiber as well as ample amounts of potassium and other essential minerals. Coconut oil has healthy saturated fats as well as high amounts of lauric acid, mother natures anti viral/ anti microbial.

Coconut Fried Plantains

Ingredients:

1-2 Plantains*, halved and sliced lengthwise.

3 tablespoons of coconut oil**, or to heavily coat the pan.

Method:

Heat a cast iron skillet (or a skillet) to medium high. While you pan is heating add the coconut oil until liquified. Gently add your plantains cooking roughly 5 minutes per side, or until browned. The plantain should “lift” when ready to turn. If it starts to stick it’s likely that it needs more cook time. Once finished move to a plate to allow excess oil to drip off. Enjoy!

*For more sweetness use ripe plantains and sprinkle with cinnamon. For a salty, savory flavor use less ripe plantains and add salt and pepper.

**I use EXPELLER PRESSED coconut oil so that my plantains do not taste like coconut. Feel free to use whichever you prefer.