Juices and Smoothies…..Are they worth the effort?

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Juices and Smoothies are known to have many benefits but are they worth the effort?

They take time to make, can use quite a number of ingredients and leave a lot of mess to clean up afterwards. I have alternated between having them daily, then not having one for months, and have decided to revisit the whole topic.

Juices and Smoothies. What are they and why are they healthy for you? Are they really that good for you? And are they worth the effort involved?

Firstly, Juices are a mixture of fruit and vegetables that are put through a machine, a juicer, to extract the juice and leave the fibrous pulp behind. It separates the two. Some juicer models allow you to regulate how much pulp or fibre is left in your glass for you to drink.

A Smoothie is also made up of a mixture of fruit and vegetables but uses a blender, so that all of the fruit and vegetables are mixed together and you consume the whole of the pulp or fibre. Juices can of course, be made in a blender but you will be left with all the pulp and it won’t be separated.

Dietary fibre is the part  of plants that your body can’t absorb or digest. Fibre can be soluble or insoluble. Soluble fibre dissolves in water and can help lower cholesterol and glucose levels. It also feeds the beneficial bacteria in your gut. Insoluble fibre promotes the movement of food through your digestive system and increases bulk in stools, so it can be of benefit for those who have problems with constipation. Fibre is also important to help maintain a healthy weight as it helps you to feel fuller for a longer period of time.

Fibre does need to be increased gradually. If large amounts are eaten too quickly, it can cause intestinal gas, abdominal bloating and cramping. Increase it slowly over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.

You may think that the lack of fibre in Juices makes them less advantageous than Smoothies, however this isn’t the case. Juices deliver a lot more nutrients per serve as all of the nutrients in the plant’s juice, ie. the vitamins, minerals, enzymes and phytonutrients fill our bodies in one go. Juices are also very beneficial for those with sensitive guts, where too much fibre can cause problems. Some people also prefer the texture of juices, as smoothies can be a bit lumpy.

Smoothies on the other hand are full of fibre. If you are concerned about your blood sugars, the added fibre helps sugar to be absorbed more slowly into your bloodstream. It also enables you to use foods that a juicer doesn’t tolerate. Nut butters and superfood powders can help increase your energy but can’t be juiced. Instead they need to be blended so you can enjoy their benefits. Smoothies can be filled with lots of nutrient packed ingredients so can replace a meal and they help you to feel fuller for longer.

Both Juices and Smoothies are an amazing way of incorporating really healthy foods such as greens, vegetables and fruits into your diet. Juices give you maximum nutrimental uptake in one hit, while Smoothies allow you to use more ingredients that include fibre, proteins and health fats.

Some further benefits are listed below.

Many fruits and vegetables have cholesterol reducing properties, so including blueberries, avocados, carrots and grapes in your drinks, may help lower cholesterol levels.

Oranges, broccoli, blueberries and spinach are among the top anti-aging fruits and vegetables around, and including them in your juices or smoothies may help fight the signs of ageing. Oranges, blueberries, and broccoli are full of Vitamin C, while broccoli and spinach contain coenzyme Q10, which has been shown to be effective in treating wrinkles.

Fruits such as grapefruits, oranges, tangerines, and lemons contain very high levels of vitamin C so are beneficial in boosting your immunity.

Most vegetables and fruits are high in potassium and will help maintain a healthy heart. They also help boost your energy. Others such as limes, grapefruits, and oranges contain folate and manganese, which are beneficial for bone strength. Fruits including blackberries, raspberries and cranberries, can decrease inflammation.

Why not incorporate both Juices and Smoothies into your meals? Yes there is some preparation involved and yes, there is some cleaning up afterwards, but the health benefits far outweigh the inconvenience.

Below is are two easy and tasty recipes to get you started.

Enjoy.

Warmest Wishes,

Judy xxx

Immune Me

(Makes two servings)

8 romaine leaves
4 cucumbers
2 green apples
1-inch piece of ginger
1 lemon, peeled and quartered

Juice and serve.

Brain Booster Smoothie

  • 1/2 banana, frozen
  • 1 1/2 cups blueberries or mixed berries, frozen
  • 1 1/2 cups almond milk or nondairy milk of choice. I use coconut milk.
  • 2 tablespoons walnuts, chopped or can substitute with 2 tablespoons of hemp seeds.
  • 1 cup kale, leaves only, tightly packed or spinach, if preferred.
  • 1/2 teaspoon cinnamon, ground

1. Wash and prep all ingredients.

2. Blend and serve. If needed, add 1-2 tablespoons water at a time if the consistency is too thick.

Choose your fruits carefully so that you are not consuming too much sugar. Berries, canteloupe and papaya are good choices but go easy on the bananas. Add protein and healthy fats through nut butters and avocado and a few handfuls of spinach, kale or silverbeet with a dash of lime or lemon will reduce any bitterness.

Juices are best drunk fresh but can be kept in the fridge overnight in an airtight container or even for a day depending on the type of juicer used. Smoothies will last a day or two as well, in an airtight container and both juices and smoothies can be frozen for up to 10 days.

 

 

References: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/. https://kriscarr.com/blog/difference-between-juicing-vs-blending/. Recipes from www.kriscarr.com. http://justjuice.org/10-amazing-health-benefits-of-smoothies/

Disclaimer: Please note that all information in this article is the opinion of the author and obtained through her research and knowledge and the above references. It is not meant to replace medical advice and a medical opinion should always be obtained for any health condition.

What’s your Secret weapon this Winter?

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What’s your Secret Weapon this Winter?                                                        Mine is Facial Reflexology.

Yes winter has arrived in Melbourne and it’s already made it’s presence felt. Cold frosty mornings have heralded in June and our heating seems to be on permanently.

Along with the start of winter, comes the usual cold and flu’s. Why is this so and why are we more prone to viruses at this time of year? One explanation is that people spend more time outside in summer. Whereas in winter, we tend to hibernate in warm environments where bugs flourish and these germs tend to recirculate around heated rooms.

Scientists believe that our internal body temperature drops after exposure to cold air. Consequently our immune response is weaker than when our body temperature is raised. Hence we can be more susceptible to viruses.

Viruses are thought to be around all the time but it’s during winter when people gather together in warm  conditions that the virus spreads. These are all scientific theories and no-one is entirely sure but it’s important to have some strategies for the colder weather.

Do you have a Secret Weapon? Many people swear by their intake of Vitamin C and Zinc, perhaps an immune boosting herb or even Olive Leaf extract. A healthy diet and regular exercise will also help boost your immune response.

I often use these tools too, but my favourite and most effective is regular Facial Reflexology. Facial reflexology works to balance the whole body. It increases circulation and nerve supply to nourish and innervate all cells.

It incorporate lymphatic drainage to remove toxins and any bugs that may be lurking around. It stimulates the immune system to balance the body and uses a range of nerve points that decrease inflammation, act as natural antibiotics and work directly on the spleen, thymus gland and immune boosting cells.

If you do happen to get a virus, Facial reflexology will help to shorten the duration of the infection.

So get your Secret Weapon out this winter and put it to good use. I’m certainly using mine!

To get you started, I have included a Facial Reflexology chart with nerve points you can work, to boost your immune system. You can work these points up to three times a day. If pregnant, don’t do any points until you have consulted a professional reflexologist.

Of course, a full treatment is preferable so if this sounds appealing, give me a ring.

Enjoy!

Warmest wishes,

Judy xxx

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References: www.webmed.com/colds-and-flu, www.scientificamerica.com, Multireflexology Dien Chan by Patrick Aguilar Cassara and Anna Rosa Carrasco. Photo by Teddy Kelly on Unsplash.com

Disclaimer: Please note that all information in this article is the opinion of the author and obtained through her research and knowledge and the above references. It is not meant to replace medical advice and a medical opinion should always be obtained for any health condition.

 

Can your Face reveal your Health?

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Can your Face reveal your Health? The answer to this may appear obvious. If you’re feeling ill, you may look very pale and tired. If you have a fever, you may appear flushed and hot. If you are in great health, you will appear bright-eyed and rosy cheeked.

However the Face can tell us a lot about our inner health, not just what appears on the surface. In Facial Reflexology areas of the face are palpated to see which organs or parts of the body are out of balance. If you are feeling stressed or have had a run of late nights with little sleep, small deposits like grains of rice may be felt in various parts of your face. For example if you have had a few nights out partying, these small deposits may be felt in your liver.

If on the other hand you have had long standing issues such as constant stress, hormonal problems, gut issues or more serious concerns, the areas of your face will feel denser and tight and may even form into a lump. By feeling these dense areas called deposits, a reflexologist can tell whether an issue is of long standing and also  which part of the body is most out of balance.

Lines and wrinkles can also reveal an underlying health issue. In Dien Chan Vietnamese Reflexology forehead lines depict different areas of your body that may be out of balance. Lines at the top of your forehead may indicate a Large Intestine issue. Lines along the middle of your forehead relate to your mind. So if you are constantly stressed or worrying, your face will reflect this. Lines along the bottom of your forehead relate to a possible imbalance in your Stomach or Liver.

Deep wrinkles along the sides of your nose may mean there is an issue with your Colon, whereas deep wrinkles just above the corners of the mouth may mean a kidney or adrenal issue. Deep furrows between your eyebrows usually relate to shoulder problems. Dark circles under your eyes may mean an kidney imbalance or low Chi, your body’s life-force.

Areas of your face that are out of balance can also relate to a person’s personality. In Traditional Chinese Medicine, if a particular meridian is out of balance this may not only mean an issue with the underlying organ, but may relate to the emotions of the person.

For example, if the Kidney meridian is out of balance, the person may be a very fearful individual. If the Lung meridian is affected, the person may be very controlling. Liver/Gall bladder issues can relate to anger or frustration while Stomach meridian issues can be associated with stress and worry.

The Face is an amazing map of what is going on in your body, not just physically but emotionally. It tells so many stories about an individual’s health journey. You just need to tap into it, look a little more closely then read and understand.

Remember that health issues can be tackled and with treatment the face will change. As your health improves, fine lines may disappear and your complexion will look brighter and healthier.

They say that ‘your eyes are the windows to your soul’. Perhaps the face is the mirror of your Health.

Give me a call if you would like to discuss your Health issues.

Warmest wishes,

Judy xxx

 

References: Facial Reflexology (Sorensensistem), Dien Chan Multireflexology.

Disclaimer: Please note that all information in this article is the opinion of the author and obtained through her research and knowledge and the above references. It is not meant to replace medical advice and a medical opinion should always be obtained for any health condition.

 

Are you always in Control …… and if so, why?

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Many of us feel the need to always be in Control of everything in our lives. If our lives don’t run smoothly then something must be wrong. We set our alarms at the same time on most days, we stick to our morning routines and heaven help anyone who disrupts this, we go to work, come home and repeat the same the next day.

Have you ever asked yourself what would happen if things changed or you started to do things differently? Yes this might feel uncomfortable or even fearful but could it make things better? Just because something is different doesn’t mean it can’t be as good, or even better than what you had previously.

Letting go of controlling everything in your life may seem frightening, but in fact it can be incredibly liberating because it reduces stress and allows more freedom into your life.

Do you find that after a long day at work, you still have to do everything at home? Is this a choice? If so, ask yourself why? Is it about control? Do you feel that your partner would not do things as well as you e.g. cooking, cleaning or even stacking the dishwasher? (This was a big one for me). Then ask yourself, does it really matter?

I was a bit of a perfectionist and a control freak until I realised that I was stressing myself out about things that I didn’t really need to do. I ended up exhausted because I couldn’t meet the high expectations I placed on myself. I eventually discussed this with my husband and he agreed to share the cooking and chores around the house. I also learnt to ask for help.

This is something that you can do if you don’t have a choice about cooking, for example. Ask your partner or children to help prepare the meal, set the table and clean up afterwards. Yes it may not be done the way you would do it, yes it may not be perfect but why stress over the details. Does it really matter?

Can you ask the people you work with to help out? Can you delegate? Do you need to micromanage everyone and everything, or can you let go even just a little bit? You will be surprised how much better you feel when that burden of responsibility for simply everything, falls from your shoulders.

In Traditional Chinese Medicine, the Lungs and Colon are about Control. Our Lungs determine how easily we ‘breathe’ through life or whether we need to control every action and situation. Our Colon is also about control and whether we can easily let go or need to hold onto everything (and get constipated). Imbalances in both these areas of our body usually relate to some control issue and this can impact our health.

Control is also associated with Stress. If we need to control everything in our lives, we are never relaxing or letting go. What then happens when we can’t control everything? We end up irritable, angry, frustrated and stressed.

So have a look at your daily life and think about the areas where you have total control. Can you let go and give yourself some ‘breathing’ room? Can you ask for help? It can be hard and things may not be done the way you would do them, but you will get used to it and feel so much better. Your Lungs and Colon will thank you too.

Give it a try. I did and I’m so very grateful.

Warmest wishes,

Judy xxx

 

 

 

Can you Influence your Immune System?

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Can you influence your Immune System? The short answer to this is, Definitely!

We don’t usually think of our Immune System and how it works unless something goes wrong. We get a cold or flu, frequent chest infections or recurrent asthma or maybe something more serious. It’s only then that we feel we may have been doing too much or are ‘run down’ or really start to consider that our Immune system may be depleted.

But how can we have an influence on it?

Our Immune System consists of a network of cells, tissues, and organs that work together to protect the body. The Bone Marrow and Thymus gland are called primary lymphoid organs because they produce our defence cells, the lymphocytes, a type of white blood cell. These are produced in the Bone Marrow and mature in the Thymus Gland.

The Thymus gland is the size of an orange in children and decreases in size with age. It was believed to have little use in adults but recent research has shown it can still have a significant function in immunity throughout our lives.

The secondary lymphatic organs are where these lymphocytes do their work. This is in the spleen, tonsils, mucous membranes of the bowel and in lymph nodes. Our lymphatic system transports these protective blood cells and removes old and damaged cells.

The Spleen acts as a filter for blood removing old or damaged red blood cells, stores platelets and white blood cells and also produces white blood cells to fight infection.

So as you can see, our Immune system works in amazing ways.

But what can we do to influence it?

Our brain and our Immune system are in constant communication with each other. If we are feeling stressed on a constant basis, our ‘flight or fight’ mechanisms kick in to help us survive. The endocrine system responds with the release of hormones such as cortisol and this severely depresses the immune system. It decreases inflammation, the production of white blood cells and increases the rate of tissue damage.

So reduction of stress is vital if we are to maintain our long term health.

A Diet high in sugar and processed foods has been shown to hamper the ability of white blood cells to fight infection so a healthy diet with plenty of whole foods, fruit and vegetables will make a huge difference.

Alcohol can affect the functioning of immune cells and increase your susceptibility to disease so look at moderating or reducing your consumption.

A good night’s sleep is vital for the replenishing of all your cells, especially your T-cells or lymphocytes so take measures to improve your sleep.

Other factors that can influence your immunity are exercise (increases circulation of antibodies and white blood cells, avoiding excessive use of antibiotics (weakens your immune system), smoking and obesity (trigger allergies and increase inflammation) and sufficient intake of water (helps remove toxins).

Regular Reflexology can have a profound affect on your Immune System too. It stimulates the functioning of your thymus gland and spleen and balances your whole body. It helps remove toxins via the liver and lymphatic system and powerfully reduces stress so your ability to fight disease is strengthened.

As you can see, there are many ways to boost your overall health and your ability to fight disease.

Can you influence your Immune System? Most definitely!

Warmest wishes,

Judy xxx

 

You can also like our page on Facebook: www.facebook.com/solevitalityreflexology

References: www.corehealth.chiro.com, www.livescience.com, www.webmd.com, www.psychologytoday.com, www.rediff.com

Disclaimer: Please note that all information in this article is the opinion of the author and obtained through her research and knowledge and the above references. It is not meant to replace medical advice and a medical opinion should always be obtained for any health condition.