Is juicing really healthy?

I’ve been asked this question quite a few times, but admittedly I haven’t had much of an opinion or any thoughts because to me, there’s no harm in juicing your fruits and vegetables, especially if you don’t like them and this will help you consume more. But is it healthier? Or does it remove nutrients that would come best from eating the whole piece of produce? I looked into it because I don’t personally “juice.”

Here’s what I found:

  1. If you aren’t exactly sure what “juicing” refers to, simply put, it just means you are squeezing the juice from fresh fruits or vegetables by using a high powered machine or your hands. The leftover liquid contains most of the vitamins, minerals and phytonutrients (a.k.a. healthy stuff only found in plants.) Some people opt for juicing because they believe your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber.
  2. There is an alternative form, referred to as “blending.” This will retain more of the antioxidants/phytochemicals (aka nutrition) because it preserves the whole fruit, including the peel, as demonstrated in this study when comparing juicing flesh only versus blending the entire edible portions of pears, apples, persimmons, and mandarin oranges. Same here for blending grapefruit versus juicing. I’m not surprised by that, but nonetheless there were still nutrients when these fruits were “juiced” without the fiber portions.
  3. Just my professional opinion, if for some reason you have problems digesting fiber (irritable bowel syndrome flare ups, bouts of diverticulitis, gastroparesis, etc), juicing fresh fruits and vegetables can be a great way to get in vital nutrients without the fiber. As far as those of us with healthy, normal digestive systems, I do not believe we need a “rest” from fiber. Quite opposite actually. The average American consumes about 10 grams of fiber daily when the daily recommended intake is 25-30 grams per day. We need it for lots of health reasons, particularly in our digestive tract. I’m not gong to be the one to give you a reason to eat LESS fiber. K?
  4. If blending or juicing, I actually do think it can be an excellent option for most of us who don’t eat very many fruits and vegetables and likely wouldn’t eat vegetables like kale, spinach, carrots, beet greens, pineapple, apples, citrus, pears, berries etc on a  regular basis. There are lots and lots of options and combinations to make interesting smoothie recipes and it really can be a fantastic addition to a healthy diet.

If you plan to incorporate this into your diet, I recommend replacing one meal and adding a couple of eggs or a yogurt on the side with it because a smoothie made for these purposes does not have any protein in it. If you have followed me for any length of time, you know how important it is to include protein at your meals. As much as I love the healthy goodness of fruits and veggies, you will be STARVING an hour or two later on a carb-filled smoothie like this. As an alternative, it can be perfectly acceptable to have as a mid-morning snack instead. Lastly, some of you who are considering intermittent fasting, may opt to incorporate something like this into your routine. Enjoy the recipes I’ve provided for you if you’d like to it out. Just click the picture thumbnail below to view them.

 

P.S. Last week, we started our “Fall Back into Healthy Habits” journey. It’s not too late too  join in. Just head over here for the details and how to join my support group where we will be having weekly live chats and goal setting sessions.Follow me for daily livestreams on Facebook

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Jillian McMullen, RDN, CSOWM, LDN

Does your stomach really shrink when you eat less?

As a specialist in weight loss, I hear this phrase a lot, “I just need to shrink my stomach so I can get used to eating less.”

In reality, throughout life, the adult stomach stays about the same, which is the size of a football. However, the stomach is a muscle that can be stretched temporarily to fit more in should the occasion occur. How much we eat tends to be more dictated by habit and hormones rather than size, however.

A little anatomy for you. (I promise, just a little.) There are three very basic parts of the stomach: the top (the fundus), the middle (the body), and the bottom (the pylorus), which is where food empties out into your intestines. The the fundus, is the stretchy part that can expand a bit to allow more food to fit if necessary. It is not likely that the entire body of the stomach is going to expand to allow more food. Back to the football, if you can visualize how much chewed up food that would really mean, it’s quite a lot. However, our body regulates our appetite with hormones that send signals to our brain to tell us whether we’ve eaten enough or not – this is independent of how full the stomach is. Those hormones play a very big role in weight regulation and can be easily over-ridden by outside cues (i.e. the food tastes really good, it’s Thanksgiving, etc.)

Now back to the fundus. This upper muscle is why there’s always room for dessert, but maybe not another immediate meal. It takes about two full hours for the meal to completely empty down to the lower  stomach, out and travel into the small intestine. If you overdo it by eating too much too fast or adding some dessert at the end, that fundus is going to allow for some extra room. For those that habitually overdo it, the tolerance is going to grow over time for allowance. For those that don’t, it’s gonna be more uncomfortable and you’ll be less likely to keep doing it. When you go on a diet and purposely under eat for a couple of weeks, that fundus will become less stretchy and you’ll feel like your stomach has “shrunk.” But it really hasn’t. Weird, huh?

Competitive eaters use this to their advantage and train that muscle over time to allow them to eat a lot in one sitting without puking. I’m not suggesting you do that since I’m assuming you read my blog for help with weight loss, not competitive eating.

In someone who has had weight loss surgery, the body and possibly the pylorus of the stomach has been removed or bypassed, leaving about the size of an egg left. That’s not a lot and it creates some massive restriction. Because this part of the stomach is a muscle and can still stretch, it doesn’t stay that restricted for good. However, the tolerance for over-eating is much less, so the individual usually never gets back to having a football size stomach and still experiences permanent food restriction. If you know someone who had weight loss surgery and regained all or some of their weight because they “stretched their stomach back out,” this may be what’s going on. That’s for another blog post, though.

Hope you found this helpful and enjoyed a little weird science today!

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Foods that stop bloating

You know that feeling. There’s no real reason for your weight to have tipped the scale, but you can’t button your favorite pair of shorts. It’s a fat pants kinda day with a blousy blouse to cover up what you’re feeling looks bit like a pot belly. What if you could eat your way to a thinner stomach and get rid of that bloated feeling? You actually can.

First, it helps to understand why this happens. And it happens to everyone. Often women more so because of hormones. (You probably knew that though!) Pre-menopausal women often feel bloated at varying times of the month with bloating and fluid retention being two common symptoms of premenstrual syndrome.

Another reason may be because of dietary habits, either eating too much or too little fiber. Too much fiber, especially if the body is not used to it, can cause excess gas. Too little fiber can cause constipation. It can also happen if you eat foods that are particularly gas forming such as beans, broccoli, cabbage, dried fruit, asparagus, brussel sprouts, artichokes, onions, radishes, cauliflower and fatty or fried foods. The goal is to aim for 25-30 grams of fiber daily, I’ll talk about what that looks like since the typical American diet contains around 10 grams.

A big reason, however, is due to emotional stress. We often give too little credit to the impact that this can have on our physical health. In fact, it is estimated that 25 to 45 million people in the U.S. are affected with Irritable Bowel Syndrome and 2 in 3 of those are women. Irritable Bowel Syndrome is characterized by diarrhea alternating with constipation worsened by stress.

The last one I am going to include here is small bowel bacterial overgrowth. I talk about the importance of probiotics in my recent post here because it can definitely help combat this condition. I’ve seen this mostly in people who have had a recent gastrointestinal surgery and those taking antibiotics for prolonged periods of time.

So now for the good stuff, what foods can you eat to prevent this from happening? Because nobody has time to be feeling bloating and gross.

  • Cayenne pepper: it’s a natural laxative because it stimulates the digestive enzymes to get moving.
  • Ginger: old remedy for soothing stomach discomfort, haven’t we all had ginger ale at some point in our lives for a stomach upset? Sadly, most ginger ales don’t contain any real ginger at all. You are better off boiling and straining some fresh ginger or adding a drop of pure ginger essential oil into some tea or hot water.
  • Fennel: inhibits muscle spasms which calms down symptoms of IBS. Cook your next meal with some of the fresh herb or take 1-2 drops of the pure essential oil in a capsule.
  • Peppermint: similar to fennel, the menthol in peppermint relaxes your muscles and allows you to release any pent up gas or flatulence. Because if you are struggling with reflux, this may aggravate it because it also relaxes the sphincter at the end of the esophagus causing stomach acid to revert back up in those with gastroesophageal reflux disease (GERD.) Make peppermint tea by adding fresh mint leaves or a drop of peppermint essential oil to a cup of hot black tea. The hot water can also help get things moving along, especially helpful for constipation. Avoid chewing peppermint gum as this can make gas worse since gum may cause you to swallow air.
  • Lemon: acts as a natural diuretic and helps if you are retaining excess fluid. Squeeze some fresh lemons or add a drop of pure lemon essential oil into your water. Avoid drinking your water out of a straw since that can cause you to swallow excess air and make bloating worse.
  • Berries: they are 85 to 95% water, making them great for reducing bloat. They are also an excellent source of soluble fiber, a type of fiber that dissolves in water and one that many of us don’t get enough of in our diets. In order to promote bowel regularity and prevent bloating, we need plenty of this along with insoluble fiber, the kind that does not dissolve in water (so think apple skin and celery.)
  • Watermelon: it’s high in water, making it a natural diuretic to remove excess fluid retention. Also great source of soluble fiber like the berries.
  • Probiotic containing foods: such as yogurt, kefir, and kombucha or add a good supplement to your daily regimen (more on that here).

I’ve given you many ideas that offer additional health properties beyond reducing bloat. That’s one of the many great things about choosing natural options for improving your health. If you are interested in learning more about the essential oil options I mentioned, feel free to reach out to me at one of the links below.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Take probiotics to stop sneezing and fidgeting?

Gut health seems to be getting the spotlight in the past several years. People are more concerned than ever about what’s going on in their insides. And this has made probiotics of particular interest. But why? In my early career days, the only people we would recommend probiotics to were those with intestinal infections and those on heavy doses of antibiotics.

Today, it’s as common to take probiotics as it is to take a multivitamin. Why? Let’s first review what exactly a probiotic is before we begin to understand some of the reasons why people would want to consider taking them as a daily supplement. Probiotics contain microorganisms, most of which are bacteria similar to the beneficial bacteria that occur naturally in the human gut. In other words, beneficial = does good things. Sounds really scientific, huh? The most-studied species include Lactobacillus, Bifidobacterium, and Saccharomyces. (yeah, I know those do sound really scientific.)

To keep this post reasonably short, I’m going to go over the top four reasons my readers said they take probiotics and discuss them here.

  • They improve digestive regularity. You’ve probably heard this one. Makes sense, right? If the natural and beneficial bacteria that are similar to probiotics are found in the gut, they should benefit our bowel habits. Don’t ya think? What does the research say, though? “There is high-quality evidence that probiotics are effective for acute infectious diarrhea, antibiotic-associated diarrhea, clostridium difficile–associated diarrhea, hepatic encephalopathy, ulcerative colitis, irritable bowel syndrome, functional gastrointestinal disorders, and necrotizing enterocolitis. Conversely, there is evidence that probiotics are not effective for acute pancreatitis and crohn’s disease.” C. diff is bad news and highly contagious diarrhea. It can be big problem in hospitals and can really keep someone there for a while with pretty severe dehydration if not handled correctly. It will put you out for quite some time if you are unfortunate enough to get it. Good news is, probiotics are safe for infants, children, adults, and older patients. I’m going to add here, that probiotics do not survive in an acidic and hostile stomach environment. We don’t necessarily need the billion gazillion cells that most available brands pride themselves on. Problem is, the majority of the them don’t survive the stomach acid long enough to reach the small intestine where they are needed. The billions of live cells are present in these brands in hopes that some will make it to the end. We don’t actually know how many that is. Perhaps that’s why some people experience benefits and others do not.
  • They support our immune health.  Our digestive system is not only responsible for the digestion and absorption of food nutrients, but it provides protection against potentially harmful antigens (such as toxins, bacteria, virus, foreign blood cells.) Several available research data points to the conclusion that probiotics can be used as innovative tools for treating dysfunctions of the gut mucosal barrier, including acute gastroenteritis (i.e. food poising or a “stomach bug”), food allergies, and inflammatory bowel disease (i.e. diverticulosis). You’ve probably been told at some point in your life to take probiotics during or after a course of antibiotics to restore the healthy bacteria that was killed off. We need them.
  • May help alleviate allergy symptoms. Infants are more susceptible to allergic responses because their immune systems and digestive symptoms are still developing. The types of bacteria and amounts present depend on several different factors including whether the child was born by cesarean or vaginally, breastfed or formula fed, age they were introduced to table food and types of food, antibiotic exposure, and of course genetics. This review examined the available research and found that indeed probiotics did improve their allergic responses and reduced symptoms of common ailments like eczema, allergic rhinitis, and allergic dermatitis. When infants were given Lctbs rhamnosus for the first 2 years of life they had a significant reduction by approximately half in the prevalence of eczema. And this study showed that when adults and children suffering from allergic rhinitis took therapeutic doses of Lactobacillus paracasei, they experienced significant improvements also.

In another study , they gave children at a daycare fermented milk containing lactobacillus casei (think kefir) and saw marked improvements as well, but not in those children with asthma. Pretty cool, huh? More research still needs to be done in spite of these exciting results since not all come to the same conclusion and they weren’t done on large scales. It doesn’t hurt to go ahead and take them though.

  • Reduce Attention Deficit Hyperactivity Disorder (ADHD) symptoms. Say what?! It’s true. Recent experimental evidence suggests that gut microbiota may alter function within the nervous system. This particular study published in 2015 followed 75 children from pre-birth to age thirteen and supplemented the experimental group from four weeks before birth (the mom) to six months of age with Lactobacillus rhamnosus and the control group with placebo. They initially examined the differences in gut microbiota in the children at birth and later found a correlation to those who were later diagnosed with either ADHD or Asperger’s Syndrome. Turns out, those affected had a significantly lower amount of Bifidobacterium longum at the age of three months than the children that did not receive a diagnosis. At the end of the thirteen years, six out of thirty five children in the placebo group were diagnosed with ADHD or AS while NONE of the children in the probiotic group were. 

That’s pretty compelling, but what I found the most profound of all was this gem of a study right here, published in 2003. It was only performed on twenty children age 7-12, but I don’t care. What they found was amazing. Supplementing these kids for just four weeks with a mix of B vitamins, Vitamin C, minerals (iron, copper), phytonutrients, amino acids, essential fatty acids, phospholipids, and probiotics specifically chosen to address the ADHD biochemical risk factors was found to be just as affective as ritalin treatment. We’re talking behaviors like focus, consistency, fidgeting, impulsiveness, stamina, vigilance, and speed. I’m impressed. You may see a future blog post on this topic soon.

What to do with all of this information? For some immunocompromised individuals (those on chemotherapy, HIV patients, or those receiving organ transplants) you may want to ask you doctor before you start any new supplements. Otherwise, I’ve given you lots of good reasons to add probiotics into your daily regimen. If you choose a supplement, be sure to read the label and follow the directions. If you prefer to start with adding some food sources, here are some good options:

Kefir: fermented milk

Yogurt: you know what this is, but I recommend greek because of its high protein content

Kombucha: fermented black tea

Sauerkraut: fermented cabbage

Apple cider vinegar: the kind with floaty things on the bottom, not the cheap stuff, use as a salad dressing

Tempeh: a fermented soybean product, thicker and firmer than tofu

Miso: a traditional Japanese paste-like spice made from soybeans and barely with koji (fungus…yum)

Fermented pickles: these won’t be shelf stable, those are pasteurized and do not contain live cultures (so think gherkins, not the ones pickled in vinegar but rather salt and water)

Sourdough bread: did I just give you a reason to eat bread?? Sort of. The yeast is fermented, creating the “sour” taste and making it easier to digest than other breads

Aged, soft cheese: such as cheddar, gouda, parmesan, and swiss (note, most others will not contain live, active cultures)

Kimchi: a spicy, korean dish made up of mostly cabbage and other fermented vegetables

Have fun trying some of these new foods if you are interested in expanding into some of the ethnic or vegetarian options. If you are interested in what brand of probiotic supplement I use and recommend, feel free to reach out to me via the links below.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Instagram: TheOilRD

Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN