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The Power of Green Smoothies for Nutrient Absorption and Detox

Discover the benefits of green smoothies - easy to make, portable, and packed with fiber, vitamins, minerals, antioxidants, and phytonutrients. Learn how they aid in detoxification, improve nutrient absorption, and promote weight loss. Transition to a greener diet for better health and vitality.

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The Power of Green Smoothies for Nutrient Absorption and Detox

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  1. Intro • Smoothies are all the rage – yay! • Great tasting • Easy to make • Minimal Equipment • Portable • Quick (under 10 minutes) • Last for 2-3 days

  2. What are green smoothies? • Mix of veg and fruit in a blender • Minus sugars, syrups, milk, additives • Raw vegan smoothies with fresh live foods are superior

  3. Nutrient Absorption • Not always high (sometimes under 50% with good foods, less with nutrient-poor foods) • Why? • Built up fecal matter from less-than-ideal foods prevents full nutrient absorption • Reversible by increasing raw foods

  4. Tips for facilitating nutrient absorption • “Chew” a bit when drinking green smoothies releases stomach enzymes • Blended drinks like smoothies are easier to digest and absorb the range of nutrients like phytonutrients, fibre, anti-oxidants, vitamins, minerals, etc.

  5. Powerhouse of Nutrition • Fibre and more fibre • Vitamins • Minerals • Protein!!! (green are about 30% protein) • Antioxidants (Prevents aging) • Phytonutrients (Fight disease) • Iron • Calcium

  6. Detox process • Stimulating the lymph system, in which every one of our cells are bathed, helps facilitate ridding built-up toxins. • More raw foods, dry skin brushing, rebounding, exercising, massage, etc., helps facilitate toxin release since it’s shaking up our system.

  7. Above All • Smoothie are “liquid sunshine” • Research supports this i.e. Bio photons in recent scientific studies • Nutrients in live food stimulates us down to our very cells, esp. mitochondria, leading to weight-loss

  8. Do we need this many greens? • YES! • Looking to our most common ancestors, the chimps gorillas, etc, they eat a high amount of greens and thrive on greens. • Humans thrive on more greens too – try it! = no surprise because we’re so similar genetically to non-human primates

  9. Food Changes Lives • Eat better and watch how you feel • Food can cure illness • Doctors increasingly understanding the role of nutrients in development of disease • Food causes disease all the time, why couldn’t it reverse it?

  10. pH Scale • Acid/alkaline balance in our bodies • Naturally humans are slightly alkaline • Modern humans typically acidic due to many factors, mainly food and exercise • Food can reverse this acidity which leads to disease • Disease cannot occur in an alkaline environment

  11. Negativity • You can eat all the kale and run all the marathons you want but if you have chronic stress, you’ll still suffer greatly and your health will decline. • This is proven scientifically! • Managing stress is as important as eating well and exercising.

  12. Why drink greens? • It’s easy and portable • Kids love it (put in opaque glass to start if they hate green) • No oils or salt traditionally added to steamed greens or those in salads • Smoothie taste great so even “carnivores” like them

  13. Health Aside (Vanity!) • Look better • Feel better • Increased energy • Clear thinking • Sleep better • Clear skin • Weight loss and craving reduction

  14. Elimination • Constipation is common for a high number of people • Long-term constipation effects include higher rates of colon cancer and diverticulitis (which is also linked to colon cancer) • Smoothies and fresh foods keep our pipes moving, unlike meat and dairy

  15. Cravings • Smoothies a secret weapon, especially in afternoon from 2-3 pm • Gets rid of hunger • Gets rid of need for afternoon nap (or the feeling of needing it!) • Leads to weight-loss

  16. How much? • Increase your greens over time, gradually (1 cup/day to start) • Aim to consume equivalent of 1-2 bunches of greens – not that much! (About 2-4 cups of green smoothie a day depending on green-density)

  17. Transitioning • Start sweeter (esp. with family) with more fruits • Tweak ratios of veg to fruit over time to make less-sweet potions (take your time on this!) • In time, you will be able to increase greens without noticing

  18. Long term success • Rotate your greens • All vegetables have a different nutritional profile • Rotate on a weekly basis if possible • You can still have a favorite (mine is kale) but try to sneak in a new green weekly or bi-weekly, especially during summer where more are available

  19. Types of greens • Kale (many varieties) • Collard Greens • Mustard greens • Romaine lettuce • Beets greens • Dandelion • Swiss Chard • Spinach • “Concentrated” greens like sprouts • Lambs quarters • Mustard Greens • Cilantro • Parsley • Watercress • Mint • Basil • Arugula • And more and more…

  20. Hierarchy of Greens • Kale is King! • Greens like spinach great “starter greens” but nutrients are not as absorbable (due to oxalates) • Graduate to kale and other greens • Spinach fine “on rotation” but not every day, long term

  21. Controversies - Oxalates • Oxalates • Naturally occurring toxin in large amounts found in fruit, meat, dairy, vegetables, etc. • But oxygen, iron, selenium, etc. are also toxic in large amounts!

  22. Controversies - Oxalates • Oxalates • Our own body converts Vitamin C to oxalate • Most people with kidney stones have NEVER had a green smoothie, in fact probably ate more mainstream diet with high levels of meat and dairy (which also have oxalates)

  23. Controversies - Oxalates • All nutritionists, scientists, doctors, nurses can agree: We need to eat more fruits and vegetables, not less

  24. Controversies - Oxalates • Above all: Do what feels right for your body • I dare you to try green smoothies and not feel better.

  25. Controversies - Sugar • Debate on fruit sugar still alive and well but if you’re not diabetic, not a problem • Glycemic load vs. Glycemic index very important • Refined Sugar = HIGH glycemic index & load • Fruit comes with high fibre, so glycemic load low (except tropical fruits and dried fruits) • Berries BEST fruit - extremely low glycemic load

  26. Controversies • I tend to agree fruit in moderation based on personal experience with clients and family, long term • Over time, work up to more veg based smoothies (sweeter to start perfectly fine) • Ideally: 1-2 fruits per day • Chia, flax and cinnamon slow absorption of sugar • As well as more protein, nut butters, nuts, seeds, etc.

  27. Stevia • All natural - very sweet - sweetener with NO glycemic impact (suitable for diabetics) • Strong aftertaste with cheaper brands, Nu Naturals best • Stevia slightly controversial since it had come head-to-head with sugar industry but from the same family as the Chrysanthemum flower and safely used in Japan for over 5000 years • Use sparingly, it is processed to a certain degree and extremely sweet

  28. Dairy and Green Smoothies • Drink green smoothies without dairy for maximum nutrient absorption • Some elements in dairy binds to iron, preventing absorption plus other minerals • Rule of thumb: eat green smoothies 2 hours apart from dairy

  29. Detox symptoms • Varies widely – headaches most common • Increased fatigue • Metallic taste in mouth • Change in bowel habits! Increased toilet use – not a bad thing long term (will stabilize as your body adjusts to fiber)  • Green stools great = quick transit time

  30. Preventing detox • Increase gradually with 1 cup, upgrade to 2-3 over few weeks • Add more fat/protein • Start sweeter • Detox usually very mild and great effects can usually be felt stronger (first 3 days usually most intense)

  31. Caution • Breastfeeding or pregnant women do not want to detox! • Not advised as a good time to start new routine since detox toxins can flow to baby through body or breast milk • Start green smoothies later and get greens by steaming, adding to salads (more traditional ways)

  32. Tips • Meal plan a few days in advance • Wash greens after shopping • Dry in salad spinner and use ethylene bags (“green” bags) • Put produce in special pre-made “smoothie” bags for quick access in your fridge • Store greens at the bottom of the fridge

  33. Tips • Smoothies stay good for 2-3 days • Consuming closest to day you made IS best (I have a 2 day rule) • Still don’t throw away “day 3” smoothies (so long as they taste good), likely better than not drinking 

  34. Protein Powder • There is enough protein in green smoothies BUT • Esp. great for athletes, pregnant women, children or really busy people • Perfect if you want to be really full at lunch as a meal replacement • SunWarrior best brand, taste, texture, quality. • You don’t need protein powder everyday

  35. Start simple • A simple mango, spinach and water to blend green smoothie tastes great and is SO easy. • Don’t let complicated smoothie recipes be a deterrent • Simple is easiest. Add more complex ingredients in a few days/weeks (like flax, chia, other fruits, etc.). • You’ll build confidence and want to add more ingredients as you grow your skills

  36. Good luck!! • Welcome aboard your journey! • Thank you for your valuable time! • Please contact me with any questions at: • ________________

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