MONTHLY FACT SHEET PUBLISHED BY THE FAMILY AND CONSUMER SCIENCES DIVISION By Danielle Y. Hairston Green, Program Specialist Reviewed by Joaquina Scott- Kankam and Elaine Freeney November 2015 Prairie View A&M University 936-261-5118
N u tr i ti o n Fact Sheet
Are Green Smoothies Right for You? According to Katherine Zeratsky, R.D., L.D. of the Mayo Clinic there is little evidence to show that detoxification diets eliminate toxins from your body. In fact, Dr. Milton Daley of Prairie View A&M University urges that trying to rid your body of all toxins could be fatal and is not recommended. Detoxification diets have become very popular over the years. Many of these diets consist of fasting and then following up with a strict vegan diet (vegetable and fruit based) like green smoothies, accompanied by herbs and other supplements (Zeratsky,n.d.). Many individuals attempting to take on this journey have reported feeling better, having a clearer focus, and increased energy. Detoxing actually is a great way of removing highly processed foods that have solid fats from your body (Zeratsky, n.d.).
Researchers and medical professionals suggest that a detox diet must also include some form of protein, otherwise it will leave you feeling sluggish and tired. Anyone interested in exploring this kind of change in diet should consult their physician first. Nutritionist J.J. Smith, the author of the 10 Day Green Smoothie Cleanse, says that “there are many factors that contribute to weight gain and the one that is overlooked is excess toxins in the body”. She also describes the following symptoms as possible indicators that there are excess toxins in the body: bloating, constipation, indigestion, low energy, fatigue/brain fog, depression, weight gain, chronic pain, infections, allergies, headaches, and gut/digestion problems. J.J. Smith’s 10 Day Green Smoothie Cleanse, which is a great way to kick start a healthier nutritional lifestyle is rich in nutrients and helps individuals who are trying to lose weight maintain a healthy nutritional lifestyle. Katherine Zeratsky, R.D., L.D., suggested that using green smoothies as a way to kick start a healthy diet should be the primary focus of any detoxing experience. Jill Fleming, registered dietitian at the Mayo Clinic Health Systems Center for Women’s Health in Onalaska, provides several reasons why a green smoothie added to your daily diet is a wise choice:
Green Smoothie Benefits (source: Mayo Clinic, 10 Day Green Smoothie Cleanse; above image provided by www.runningonrealfood.com) 1. Easy to digest: Author J.J. Smith suggest that smoothies are easier to digest and metabolize than solid food. The smoothies are so bio available that the nutrients starts to get absorbed in the body even while the smoothie is still in your mouth.
2. More energy: According to Jill Fleming, R.D., chlorophyll is the sun’s energy absorbed through plants to give them their bright green color. You will find that when you consume more dark green vegetables, you also experience an increase in your energy.
3. Calm an out-of- control appetite: You are always hungry because you are not fueling your body with foods that nourish you. When you drink a green smoothie you will notice that your appetite is more in control. It is easy to get enough folate with green vegetables, beans, nuts & seeds, and whole grains (Fleming, 2015).
4. Nutrient rich: The ingredients are all raw and thus nutritious, typically the extremely high temperatures often used during cooking could destroy many of the nutrients in our food. The green smoothies are loaded with beneficial vitamins, minerals, antioxidants, anti-inflammatory substances, phytonutrients, fiber, water and more! Strong, healthy families are the foundation of American communities, and family and community well-being is a shared priority of all Americans. Through research and education, the Prairie View A&M University Cooperative Extension Program’s Family and Consumer Sciences component helps strengthen families and communities. Family and Consumer Sciences area of focus include Nutrition and Childhood Obesity, Food Safety, Health and Wellness, Parenting, Financial/Money Management, and Bullying. The Family and Consumer Sciences Unit does not discriminate against anyone regardless of their race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, family/parental status, income derived from a public assistance program, political beliefs, reprisal or retaliation for prior civil rights activity, in any program or activity. Member of the Texas A&M University System. Reference: 10 Day Green Smoothie Challenge, Mayo Clinic and the Mayo Clinic Health Systems for Women’s Health.