Sleep Better through Smarter Eating

Table of contents:

• A Brief History of Beets in Diet
• Nutritional Profile and Health Benefits of Beet Juice
• Clean Juice Recommendations
  

Did you know that nearly one-third of adults don’t get enough sleep?  A staggering 84% report feeling fatigued during the week due to poor sleep quality or insufficient rest. Beyond being an inconvenience, inadequate sleep poses serious health risks. Interestingly, what you eat could make a significant difference. By making these smart dietary choices, you can pave the way for better rest and overall health.

Nutrients that Promote Sleep

The connection between diet and sleep is more profound than many realize. Certain nutrients play a crucial role in promoting restful sleep, making it easier to fall asleep and stay asleep throughout the night.

Melatonin: Known as the sleep hormone, melatonin regulates the body’s internal clock, signaling when it’s time to sleep. Foods such as eggs, milk, and tart cherries naturally contain melatonin, potentially aiding in falling asleep faster and achieving more restorative sleep.

Omega-3 Fatty Acids: Found in foods like salmon, walnuts, and flaxseeds, omega-3s are associated with better sleep patterns. They help regulate circadian rhythms and reduce inflammation, which can contribute to improved sleep quality.

Vitamin D: Essential for maintaining healthy sleep-wake cycles, vitamin D is obtained from sources such as salmon and fortified dairy products, as well as sunlight exposure. Low levels of vitamin D have been linked to poorer sleep quality and increased daytime sleepiness.

Magnesium: This mineral plays a role in relaxing the body and mind, reducing anxiety and promoting sleep. Foods rich in magnesium, like pumpkin seeds, spinach, and almonds, can support better sleep by facilitating relaxation.

Iron: Involved in processes related to sleep, iron deficiency can lead to sleep disturbances and restless leg syndrome. Consuming iron-rich foods such as spinach, beef, and lentils may improve sleep quality and reduce nighttime awakenings.

These vital nutrients are not just remedies for better sleep; they’re pillars of holistic well-being. By incorporating them into your diet, you’re fostering a foundation of health that extends beyond the night. 

Foods and Drinks That Help with Sleep

Struggling to catch those Z’s? Your diet might hold the secret to more restful nights. Check out these tasty sleep-boosting foods that can help you relax and snooze soundly till morning.

🥝 Kiwi: Research from the University of North Carolina at Chapel Hill shows that eating two kiwifruits an hour before bed could cut mid-sleep wake-ups by 30%. If you’re chasing better sleep, give kiwi a try for potentially sweeter dreams!

🫐 Berries: Berries such as blueberries, raspberries, and blackberries are rich in antioxidants. Antioxidants help combat oxidative stress in the body, which can contribute to sleep disturbances. Enjoying antioxidant-packed berries before bedtime may help reduce physical stress and promote better sleep.

🍍 Pineapple: Pineapple is another beneficial fruit for improving sleep. It contains high levels of melatonin, a hormone that regulates sleep-wake cycles. Research indicates that consuming pineapple can significantly increase melatonin levels in the body, potentially aiding in falling asleep faster and enhancing overall sleep duration.

🍯 Honey: A spoonful of honey before bed can lower orexin levels, a neurotransmitter linked to alertness, helping you relax and prepare for sleep. Additionally, honey supports liver glycogen, providing the energy your body needs to maintain sleep through the night.

🍵 Chamomile Tea: Known for its soothing properties, chamomile tea is a classic bedtime beverage. The calming effects of chamomile can ease the mind and body, making it easier to fall into a restful sleep.

🥛 Milk: Warm milk isn’t just a myth from childhood. It contains tryptophan, an amino acid that boosts melatonin production, promoting a regular sleep cycle. A warm glass of milk before bed can have a calming effect, helping you settle down for the night.

🍌 Bananas: High in potassium and magnesium, bananas are nature’s own sleep aid. These minerals help relax muscles and nerves, and the tryptophan in bananas can further encourage relaxation and sleepiness.

🥜 Nuts: A handful of nuts, such as walnuts, flax seeds, pumpkin seeds, or sunflower seeds, can boost serotonin levels in the brain. These nuts are rich in magnesium and tryptophan, both of which are essential for a good night’s sleep.

🌾 Whole Grains: Whole-grain foods, like bread or oatmeal, can stimulate the production of insulin, which helps tryptophan enter the brain more easily. This can aid in producing the sleep-inducing hormone melatonin.

🍒 Cherry Juice: Cherries, especially tart cherries, are a natural source of melatonin. Studies have shown that drinking cherry juice can improve sleep quality and duration, making it a great choice for a bedtime drink.

🥣 Yogurt: A small bowl of yogurt can be a perfect post-dinner treat. Yogurt contains calcium, which helps process sleep-inducing hormones. Top it with some oats or whole grains for added benefits.

🍗 Poultry: Turkey and chicken are high in tryptophan, making them great choices for a sleep-friendly snack. A slice of lean turkey or chicken on whole-grain bread can be a strategic pre-bedtime snack.

🫘 Beans: Packed with B vitamins like B6, niacin, and folate, beans can help your brain function and reduce stress and anxiety. These vitamins have long been used to treat insomnia, making beans a valuable addition to your diet.

🍳 Eggs: Eggs are another good source of tryptophan. Enjoy a hard-boiled egg with a cup of tea sweetened with honey for a simple and effective way to promote sleep.

🧆 Chickpeas: High in vitamin B6, chickpeas help produce serotonin, the feel-good hormone. Incorporate chickpeas into your dinner or make some hummus for a healthy late-night snack.

🥬 Leafy Greens: Rich in calcium, leafy greens like kale and spinach are beneficial for sleep. They can be enjoyed in various ways, including as crunchy kale chips for a savory evening snack.

🍇 Grapes: Grapes contain naturally occurring melatonin. Keep some grapes in the fridge for a refreshing summer snack that supports restful sleep. Remember, grapes work better than wine for sleep!

⚪ Oats: Not just for breakfast, oats are a great evening snack. They are a natural source of melatonin and can help you feel full, making them ideal for a bedtime treat.

Foods and Drinks to Avoid Before Bed

Achieving restful sleep isn’t just about what you eat—it’s also about what you avoid. Just as certain foods and drinks can promote better sleep, others can have the opposite effect, making it harder to drift off and stay asleep. Understanding which items to avoid before bedtime is key to maintaining good sleep hygiene and ensuring you wake up refreshed each morning.

🍸 Alcohol: While alcohol may initially help you fall asleep, it disrupts the later stages of sleep, leading to less restorative rest. It also relaxes muscles, potentially worsening conditions like sleep apnea and increasing acid reflux.

🍲 Heavy Foods: Fatty, cheesy, and fried foods take longer to digest, potentially causing indigestion and discomfort that keeps you awake. Avoid large meals late in the day to promote better sleep.

💧 Foods with High Water Content: Foods like celery, watermelon, and cucumbers, while nutritious, can increase the likelihood of nighttime bathroom trips, disrupting your sleep cycle.

☕ Foods with Hidden Caffeine: Many foods, including tea, soda, and chocolate desserts, contain caffeine that acts as a stimulant, making it harder to achieve deep sleep and reducing REM sleep.

🍰 Super Sugary Treats: Sugary snacks cause blood sugar spikes and crashes, disrupting sleep patterns and leading to restless nights.

🧀 Tyramine-Rich Foods: Foods high in tyramine, such as aged cheeses, tomatoes, and red wine, stimulate brain activity, making it difficult to wind down and fall asleep.

🌶️ Spicy Foods: Spicy dishes can raise your body temperature, making it harder to fall asleep and stay asleep comfortably, especially if you’re prone to heartburn.

🍅 Acidic Foods: Highly acidic foods like citrus juices and tomato sauce can trigger acid reflux, causing discomfort and disrupting sleep.

🫘 Gas-Inducing Foods: Foods high in fiber, such as beans, broccoli, and cauliflower, can cause bloating and gas, potentially keeping you awake with discomfort.

Timing of Meals and Snacks

Breakfast: Starting your day with a substantial breakfast helps regulate your body’s energy levels and sets a positive tone for the day. Eating a hearty breakfast can also help prevent late-night hunger that can disrupt sleep.

Lunch: Eating lunch earlier in the day, before 3 pm, helps maintain a steady energy level and promotes better sleep at night. An earlier lunch aligns with your natural circadian rhythms, supporting overall sleep quality.

Dinner: Consuming a small dinner at least 3 hours before bedtime aids digestion and reduces the risk of reflux and heartburn. An early dinner helps synchronize your circadian rhythm and supports the natural increase of melatonin, enhancing sleep quality.

Snacks: Choose light, sleep-promoting snacks in the evening, such as a small bowl of oatmeal, a banana, or a handful of nuts. These snacks provide essential nutrients and help calm the body without overloading your digestive system before bed.

The timing of your meals and snacks can significantly impact the quality of your sleep. Aligning your eating habits with your body’s natural rhythms can help you achieve deeper, more restful sleep each night.

Hydration and Sleep

Staying hydrated is key to catching those quality Zs! If you’re not drinking enough water, you might find yourself dealing with annoying issues like dry mouth, headaches, and muscle cramps that can really mess with your sleep. To stay hydrated without frequent nighttime bathroom trips, drink plenty of water throughout the day and consume hydrating foods like fruits and vegetables. To avoid midnight bathroom dashes, try to ease up on fluids a couple of hours before hitting the hay.

Clean Juice Recommendations:

1. Kiwi Green

This refreshing blend of pineapple, kiwi, cucumber, orange, and ginger isn’t just delicious—it’s packed with sleep-supporting nutrients. Kiwi and pineapple are rich in antioxidants and melatonin, promoting relaxation and potentially enhancing sleep quality. Plus, the hydrating cucumber and invigorating ginger add a refreshing twist to your bedtime routine.

2. The Chocolate Cherry One

 Indulge guilt-free with this blend of cherries, banana, cacao, vanilla, maple syrup, and almond milk. Cherries are naturally high in melatonin, while cacao offers antioxidants that can support a calm mind. Combined with banana’s tryptophan and almond milk’s soothing properties, this smoothie is a decadent treat that may help you unwind for a restful night’s sleep.

3. The Berry Bowl

Açaí blended with banana, strawberries, blueberries, honey, and almond milk, topped with granola, banana, goji berries, and your choice of strawberries or frozen blueberries. This antioxidant-rich bowl not only satisfies your taste buds but also supports sleep with its melatonin-rich berries and the relaxing effects of honey and almond milk. It’s a nutritious and delicious way to wind down after a long day.

4. Snacks: Raw Almonds Pack

For a satisfying and sleep-friendly snack, our raw almonds pack is perfect. Almonds are a good source of magnesium, which promotes muscle relaxation and may contribute to better sleep quality. Their healthy fats and protein also help stabilize blood sugar levels throughout the night, preventing disruptions that can impact sleep.

Sources:

• (1) Today’s Dietician: Beets — The History, Myriad Uses, and Health Benefits of These Beloved Roots 
• (2) Draxe.com: Beetroot Juice Benefits 
• (3) PubMed: Inorganic nitrate and beetroot juice supplementation

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.

America’s Favorite Berries: Red, White, and Blue Picks

Table of contents:

• All about berries
• Health Benefits of Berries
• Clean Juice’s Berry Best Picks for You
  

Berries, with their vibrant hues of red, white, and blue, stand not only as colorful additions to our plates but also as nutritional powerhouses that play a crucial role in our overall wellness. From the antioxidant-rich depths of blueberries to the tangy sweetness of strawberries and the delicate flavors of white currants, these fruits are celebrated staples in American cuisine.

History and Cultural Significance of Berries

Native American use of various berries

Native Americans across North America have long revered berries not only for their taste but also for their medicinal properties and spiritual significance. Tribes such as the Cherokee, Iroquois, and Navajo utilized berries like strawberries, raspberries, and blueberries in traditional diets and healing practices. They harvested wild berries, dried them for preservation, and used them in stews, pemmican (a type of dried meat), and as flavorings for other foods. Berries held cultural importance, symbolizing renewal, vitality, and the bounty of nature.

Cultivation history of berries in North America

The cultivation of berries in North America began with European settlers who recognized the potential of native species. Here’s a brief timeline of berry cultivation in North America:

Early 17th Century:

🍓 Strawberries are first domesticated and quickly become popular in gardens for their sweetness and versatility in desserts and preserves.

18th Century:

🔴 Raspberries are cultivated for their rich flavor and ability to thrive in various climates, contributing to expanding berry cultivation in North America.

Early 20th Century:

🫐 Blueberries, already a staple in Native American diets, transition to commercial cultivation, leading to the development of larger, sweeter varieties like the highbush blueberry.

Throughout History:

⚪ White currants, though less common, are also cultivated alongside their red counterparts, adding diversity to culinary offerings and enriching the palette of berry flavors available.

The rise of these berries in the global market

The global popularity of American berries soared in the 19th and 20th centuries, thanks to improved transportation and preservation methods. Blueberries, in particular, gained international fame for their health benefits, leading to increased cultivation in Europe and Asia. Strawberries, raspberries, and currants also became favorites worldwide, finding their way into a variety of culinary traditions.

Today, these berries are enjoyed fresh and are key ingredients in processed foods, beverages, and dietary supplements. Their export has given a significant boost to the American agricultural economy, cementing their status as beloved global superfoods.

All about berries

Red berries

Red berries, widely celebrated for their vibrant color and sweet-tart flavors, include a variety of types that are both delicious and nutritionally beneficial. Here are some common types of red berries:

1. Strawberry:

Strawberries are unique because their seeds are on the outside, with each fruit bearing about 200 seeds. They are an excellent source of vitamin C and manganese, and their bright red color is due to high levels of anthocyanins, powerful antioxidants that help fight inflammation.

2. Raspberry:

Raspberries are rich in dietary fiber, vitamins C and K, and are known for their high levels of ellagic acid, a compound with anti-cancer properties. Interestingly, each raspberry is composed of about 100 tiny drupelets, each containing its own seed.

3. Goji Berry/Wolfberry:

Goji berries, also known as wolfberries, have been used in traditional Chinese medicine for over 2,000 years for their purported benefits in enhancing immune function and improving eyesight. These berries are packed with vitamins A and C, iron, and antioxidants, making them a popular superfood in modern diets.

4. Juneberry:

Juneberries, also known as serviceberries, have a sweet, nutty flavor similar to blueberries and are often used in jams, pies, and other desserts. They are rich in fiber, protein, and antioxidants, and were a staple food for many Native American tribes, who dried them for winter sustenance.

5. Cranberry:

Cranberries are well-known for their ability to help prevent urinary tract infections, thanks to their high levels of proanthocyanidins, which inhibit bacteria from sticking to the urinary tract walls. These tart berries are also packed with vitamin C and fiber, and they hold a traditional place in Thanksgiving feasts across North America.

White berries

White berries, though less common than their red and blue counterparts, include a variety of types that can be found in nature. Here are some notable examples:

1. White Currants (Ribes rubrum)

White currants, a natural mutation of red currants, are prized for their delicate, translucent appearance and sweet, tangy flavor, which is milder than their red and black counterparts. Rich in vitamin C, vitamin K, and dietary fiber, they offer numerous health benefits while also being versatile in culinary applications, from fresh eating to jams and jellies. 

2. White Strawberries (Pineberries)

Pineberries, a unique hybrid between the Chilean and Virginia strawberry, are renowned for their creamy white skin dotted with red seeds and their distinctive taste, which blends the flavors of strawberries and pineapples. These berries are naturally occurring through cross-pollination, not genetically modified, and are known for their delicate texture and high maintenance growing conditions. Despite being discovered over a decade ago, pineberries remain a novelty in the produce world, steadily gaining popularity for their tropical flavor and versatility in both sweet and savory dishes.

3. White Mulberries (Morus alba)

White mulberries are not only a nutritious snack rich in vitamin C, iron, and fiber, but they also possess potential health benefits, such as improving blood sugar management and reducing cholesterol levels. Traditionally used in natural medicine, recent studies have shown that white mulberry extracts might even slow the growth of certain cancer cells. Cultivated worldwide, these berries are enjoyed fresh, dried, or as part of teas and supplements.

4. Snowberries (Symphoricarpos albus)

Snowberry is notable for its waxy, snow-white berries that persist through winter, making it a striking feature in the landscape during the colder months. Native to the Pacific Northwest and naturalized in parts of eastern North America, snowberry thrives in various habitats from woodlands to streambanks. While its berries are toxic to humans if consumed in large quantities, they are valuable to wildlife, attracting birds and mammals, and historically used by Native Americans for medicinal purposes, such as treating skin conditions and digestive ailments.

5. White Elderberries (Sambucus nigra var. caerulea)

White elderberries, or Australian Elder, are distinct for their small size and delicate appearance, resembling currants or gooseberries when ripe. Native to Australia, these berries grow on low bushes and are appreciated for their juiciness and sweet-tart flavor profile, which includes notes of gooseberry and white currant. While less common than their black or blue counterparts, White elderberries are valued for their nutritional content, particularly high in vitamins A and C, and are used in various sweet applications such as syrups, jams, and desserts.

6. White Blueberries ((Vaccinium myrtillus var. leucocarpum) 

White blueberries are a rare variant of the common blueberry, notable for their lack of pigmentation, which means they don’t stain your mouth when eaten. Found in various regions of Latvia, these berries have the same size, taste, and nutritional benefits as regular blueberries. Genetic studies have shown that white blueberries growing in different areas are genetically distinct, but within a single area, they spread vegetatively from one plant.

Blue berries

1. Blueberries (Vaccinium spp.)

Blueberries are rich in anthocyanins, plant compounds that give them their blue color and powerful antioxidant properties, helping to protect against heart disease and cancer. They are an excellent source of vitamins C and K, and provide essential minerals like iron, calcium, and magnesium, which contribute to bone health. Consuming blueberries regularly can improve mental health by slowing cognitive decline and enhancing short-term memory. Additionally, their high fiber content aids digestion, supports weight loss, and helps maintain healthy blood pressure and glucose levels.

Types of blueberries:

1.1 Highbush Blueberries (Vaccinium corymbosum):

• The most common type cultivated in the United States, particularly in states like Michigan, New Jersey, and North Carolina.
• They are larger and often sweeter compared to other varieties.

1.2 Lowbush Blueberries (Vaccinium angustifolium):

• Also known as wild blueberries, found in regions like Maine and Canada.
• Smaller, more intense in flavor, and often used in processed foods.

1.3 Rabbiteye Blueberries (Vaccinium virgatum):

• Native to the southeastern United States, thriving in states like Georgia and Florida.
• Heat-tolerant and well-suited for warmer climates.

2. Acai Berry (Euterpe oleracea Martius)

Acai berries are small, dark purple fruits native to the Amazon rainforest. They are renowned for their high antioxidant content, particularly anthocyanins, which help combat oxidative stress and inflammation. Additionally, acai berries are rich in healthy fats, fiber, and vitamins A, C, and E, contributing to improved heart health, digestion, and skin health.

3. Huckleberries (Vaccinium membranaceum) 

Huckleberries, found in the wild in the Pacific Northwest and Rocky Mountains, are similar in appearance to blueberries but are smaller and more tart. These berries are highly nutritious, rich in antioxidants, vitamins A, B, and C, and contain compounds like anthocyanins and polyphenols that support heart health and immune function. Additionally, huckleberries are often used in making jams, pies, and syrups due to their unique flavor and nutritional benefits​.

4. Saskatoon Berries (Amelanchier alnifolia) 

Although not a true blueberry, they resemble blueberries in appearance and taste. Saskatoon berries, also known as serviceberries or juneberries, are nutrient-dense fruits that grow on shrubs or small trees, native to North America – particularly found in the western and northern regions. Rich in vitamins A, B6, C, E, and numerous minerals, they contain twice the amount of vitamin C and seven times the amount of calcium found in blueberries. These berries, which have a sweet and tangy flavor, are packed with antioxidants like anthocyanins, offering health benefits such as anti-inflammatory, anticancer, and antidiabetic effects.

Health Benefits of Berries

Berries are among the healthiest foods on the planet, known for their delicious taste and impressive nutritional profile. Incorporating berries into your diet can be a flavorful and effective way to boost overall health.

Here are 11 reasons to include berries in your diet:

1. Loaded with antioxidants: Berries are rich in antioxidants like anthocyanins, ellagic acid, and resveratrol, which help neutralize harmful free radicals and reduce disease risk.

2. May help improve blood sugar and insulin response: Studies show that berries can improve insulin sensitivity and reduce blood sugar levels, benefiting both healthy individuals and those with insulin resistance.

3. High in fiber: The high fiber content in berries promotes satiety, aids digestion, and helps manage weight by reducing calorie absorption.

4. Provide many nutrients: Berries are low in calories but high in essential nutrients, including vitamin C, manganese, and folate, making them a nutrient-dense food choice.

5. Help fight inflammation: The anti-inflammatory properties of berries help reduce chronic inflammation, which is linked to various diseases such as diabetes, heart disease, and obesity.

6. May help lower cholesterol levels: Berries have been shown to lower LDL cholesterol levels and prevent it from becoming oxidized, reducing the risk of heart disease.

7. May be good for your skin: Antioxidants in berries, particularly ellagic acid, help protect collagen in the skin, reducing signs of aging and wrinkles.

8. May help protect against cancer: Compounds in berries may reduce the risk of various cancers by inhibiting tumor growth and protecting cells from damage.

9. Can be enjoyed on nearly all types of diets: Berries are versatile and can fit into low-carb, ketogenic, paleo, Mediterranean, vegetarian, and vegan diets.

10. May help keep your arteries healthy: Berries improve endothelial function, which is crucial for maintaining healthy blood pressure and preventing heart disease.

11. Delicious alone or in healthy recipes: Berries are naturally sweet and can be enjoyed on their own or as part of various healthy dishes, adding flavor and nutrition.

America’s Favorite Berries – What exactly are they?

Strawberries take the crown as America’s favorite berry, boasting a generous 9.8 pounds per person in 2016. Loved for their juicy sweetness and versatility, they top the charts in both fresh and culinary uses. Cranberries follow closely behind with 3 pounds per person, fueled by the popularity of cranberry juice. Blueberries round out the top three with 2.4 pounds per person, enjoying a remarkable rise in popularity for their antioxidants and delicious flavor. These berries not only tantalize taste buds but also pack a punch in nutritional benefits, making them beloved staples across the country.

Clean Juice’s Berry Best Picks for You

1. The Berry Bowl

Açaí blended with banana, strawberries, blueberries, honey, and almond milk – topped with granola, banana, goji berries, and strawberries or frozen blueberries (seasonally). This nutrient-packed bowl is rich in antioxidants, vitamins, and minerals that promote skin health and boost your immune system, making it a perfect choice for a wholesome start to your day.

2. The Youthful One

Almond Milk, Banana, Blueberries, Coconut Oil, Dates, and Vanilla. This creamy blend supports healthy digestion and provides a natural energy boost, thanks to the fiber and antioxidants found in blueberries and bananas, making it a delicious way to stay energized and youthful.

3. Salted Cranberry Trail Mix

A delightful mix of nuts and salted cranberries. This snack is perfect for on-the-go energy, combining the antioxidant power of cranberries with the protein from nuts, promoting heart health and sustained energy levels throughout the day.

4. Goji Berries: Superfood Add on

Add a sprinkle of goji berries to any juice or bowl. Known for their high antioxidant content and immune-boosting properties, goji berries are a fantastic addition to enhance the nutritional profile of your favorite clean juice menu items.

Sources:

• (1) Vivid Maps: Berries of North America Mapped
• (2) Pure Wow: 30 Different Types of Berries (and Why You Should Be Eating Each and Every One of Them)

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.

Spirulina: A Protein-Packed Superfood

Table of contents:

• What is Spirulina?
• Health Benefits of Spirulina
• Clean Juice Menu Items that Pair Well with Spirulina
  

What is Spirulina?

Spirulina is a superstar of the algae world, often hailed as a blue-green wonder. Scientifically, it’s classified as a cyanobacteria, which might sound a bit like something out of a sci-fi movie, but it’s actually a naturally occurring, single-celled microbe that loves to hang out in both fresh and saltwater. Just like plants, Spirulina uses photosynthesis to convert sunlight into energy. (1)

Spirulina is derived from its natural spiral shape which can be observed under a microscope. It is found naturally in alkaline water bodies such as lakes and ponds, with high concentrations historically located in regions like Lake Texcoco in Mexico and Lake Chad in Africa. 

Brief History of Spirulina

Ancient usage

Spirulina isn’t just a modern-day health fad; it has deep roots in history. The ancient Aztecs were among the first to discover its benefits. They harvested Spirulina from Lake Texcoco, turning it into a nutrient-dense cake called “tecuitlatl.” This blue-green algae was a crucial part of their diet, prized for its energy-boosting properties. Other civilizations, including those around Lake Chad in Africa, also utilized Spirulina as a vital food source, recognizing its impressive nutritional profile long before it became a staple in health food stores. (2)

Rediscovery in the modern era

Spirulina’s journey to stardom took a giant leap when NASA got involved. Recognizing its nutritional benefits and low resource requirements, NASA proposed Spirulina as a dietary supplement for astronauts on long space missions. Its ability to provide a comprehensive range of essential nutrients in a compact form made it an ideal candidate for space travel, underscoring its status as a superfood.

Here’s a quick look at the historical timeline of spirulina (3):

Current status and global production

Today, Spirulina is a global sensation. It’s produced in large quantities in countries such as the United States, China, India, and Mexico. Farms dedicated to Spirulina cultivation have sprung up around the world, using controlled environments to maximize its growth and ensure purity. Spirulina supplements are now widely available in various forms, including powders, tablets, and even incorporated into snacks and drinks.

With its rich history and proven health benefits, Spirulina continues to be a favorite among health enthusiasts, athletes, and anyone looking to boost their nutrient intake naturally. Its ancient roots and modern acclaim highlight its enduring appeal and versatility as a nutritional powerhouse.

Protein Content of Spirulina

Spirulina is a fantastic plant-based complete protein source, meaning it has all nine essential amino acids our bodies can’t make on their own. Just one tablespoon (7 grams) of dried spirulina gives you 4 grams of protein. Although it has slightly lower amounts of lysine, histidine, and methionine, it still offers a great mix of amino acids like alanine, arginine, and glutamic acid, making it a valuable addition to your diet.

Spirulina’s protein is not only rich but also highly digestible, with an average digestibility rate of 85.2%, as noted in a study from the American Journal of Clinical Nutrition. This puts it in a favorable light compared to other proteins like eggs, soy, and quinoa. Moreover, spirulina’s biological value (BV), which indicates how efficiently our body uses the absorbed protein, is 68%. Although this is lower than whey protein (104) and soy (74), it’s still impressive for a plant-based protein, making spirulina a great option for those seeking nutritious, plant-based alternatives. (4)

Health Benefits of Spirulina

As a potent superfood, Spirulina has captured the attention of nutritionists and health enthusiasts alike. Known for its rich nutrient profile, Spirulina is linked to numerous health benefits. However, it’s important to remember that while Spirulina is beneficial, it should be part of a holistic approach to health.

Here’s a closer look at how this algae can contribute to your overall well-being (5):

1. Heart Health

Research has shown that Spirulina supplements can effectively reduce total cholesterol, LDL cholesterol, and triglycerides. A 2018 study published in Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy demonstrated that participants who consumed Spirulina daily saw significant improvements in these cardiac markers. The algae’s antioxidant and anti-inflammatory properties are key contributors to its heart-protective effects.

2. Gut Health

Although research is still in its early stages, Spirulina shows promise in promoting gut health. A 2017 study on older mice found that Spirulina helped maintain gut function and supported a healthy gut microbiome. Spirulina’s prebiotic properties encourage the growth of beneficial gut bacteria, enhancing overall digestive health, though more human studies are needed for confirmation.

3. Cholesterol Management

Spirulina has a positive impact on cholesterol levels. A study in the Journal of the Science of Food and Agriculture found that adults with high cholesterol who took Spirulina for three months experienced notable decreases in triglycerides and LDL cholesterol, and an increase in HDL cholesterol. These results highlight Spirulina’s role in promoting a healthier lipid profile.

4. Weight Loss

Spirulina may aid in weight loss by helping to reduce body fat percentage and waist circumference. A 2016 study revealed that overweight individuals who included Spirulina in their diet for three months experienced significant improvements in their body mass index (BMI), suggesting it can be an effective part of a weight management plan when combined with diet and exercise.

5. Reduced Blood Pressure

High blood pressure is a significant risk factor for heart disease and stroke, and Spirulina has been shown to help lower blood pressure. Recent research suggests Spirulina as a promising non-pharmacological treatment for hypertension, likely due to its ability to enhance nitric oxide production, which helps relax and dilate blood vessels.

6. Muscle Strength

Spirulina can improve muscle strength, endurance, and overall exercise performance. One study found that men who took a 6-gram Spirulina supplement daily for four weeks could exercise longer without fatigue than those who did not, making it a beneficial supplement for athletes and fitness enthusiasts.

7. Supports Anemia

Anemia, especially in older adults, can lead to significant fatigue due to a deficiency of healthy red blood cells. Spirulina has been shown to increase hemoglobin content in red blood cells, particularly benefiting older women, according to a study focused on anemia in seniors. This suggests that Spirulina can help manage anemia and boost energy levels.

8. Potential Anti-Cancer Properties

Spirulina may have anti-cancer properties, largely due to its main active compound, phycocyanin, which has strong antioxidant and anti-inflammatory effects. These properties help protect cells from damage and may reduce cancer risk, although more research is needed to confirm these effects.

9. Diabetes Control

Spirulina shows potential in managing diabetes by lowering fasting blood glucose levels. A 2018 review highlighted that Spirulina supplementation significantly reduced blood sugar levels in people with type 2 diabetes. With its high protein content, Spirulina aids in blood sugar control, making it a beneficial addition to a diabetic diet.

10. Reduces Allergies

Spirulina can alleviate symptoms of allergic rhinitis by inhibiting the release of histamines. One study found that individuals with allergic rhinitis who consumed 2 grams of Spirulina daily experienced significant improvements in symptoms such as nasal discharge, sneezing, and nasal congestion, making it a natural option for managing allergy symptoms.

11. Metabolism Support

Spirulina may boost metabolism, increasing energy levels and enhancing calorie burning throughout the day. This metabolic boost can aid in weight loss and improve overall energy, making Spirulina a valuable supplement for enhancing metabolic health.

12. Mental Health

Spirulina’s high tryptophan content, an amino acid that increases serotonin levels in the brain, suggests it may support mental health. This could be beneficial for managing mood disorders such as depression and anxiety, and potentially more complex conditions like bipolar disorder and schizophrenia. Incorporating Spirulina into the diet can thus support overall mental well-being.

How to Add Spirulina to Your Diet

Experts suggest limiting your spirulina intake to no more than 8 grams per day, which is roughly two teaspoons. Here are some creative ways to incorporate this nutrient-rich algae into your meals (1):

Spirulina Powder

🟢 In Dips:  Add spirulina powder to guacamole, hummus, or pesto to boost their nutritional value.

🟢 Sprinkling on Snacks: Sprinkle spirulina powder on popcorn or salads for an easy and nutritious enhancement.

🟢 Energy Balls and Granola Bars: Mix spirulina powder into homemade energy balls or granola bars to create a healthy, portable snack.

🟢 Smoothies: Blend spirulina powder into any smoothie to add nutrients. The sweetness of the fruits can help mask the powder’s earthy, fishy flavor.

🟢 Juices: Stir spirulina powder into fruit or vegetable juices. The natural sweetness of the juice can help balance the strong taste of spirulina.

* Other creative uses include mixing it into water or other beverages, adding it to yogurt, baking it into bread or other baked goods, and using it in salad dressings.

Spirulina Tablets

🟢 Convenient Alternative: If you don’t enjoy the taste of spirulina, taking it in tablet or capsule form is a convenient alternative. This allows you to receive all the health benefits without the flavor.

Dosage

When it comes to superfoods, knowing the right dosage is key. For spirulina, the Food Safety and Standards Authority of India (FSSAI) suggests a safe daily intake ranging from 500 to 3,000 mg. Although some studies have tested higher doses for brief periods, it’s best to stick to these guidelines to avoid potential side effects. (3)

Spirulina’s benefits don’t increase with higher doses, so more isn’t always better. Before adding spirulina to your routine, make sure to consult your healthcare professional, and stop immediately if you notice any adverse effects.

Potential side effects and considerations

While spirulina is generally considered safe for most people when taken in recommended doses, there are potential side effects and considerations to be aware of (6):

🥴 Gastrointestinal Issues: Taking too much spirulina can lead to nausea, vomiting, diarrhea, headache, and dizziness. It’s important to adhere to recommended dosages to minimize these symptoms.

☠️ Contamination Risks: The FDA does not regulate spirulina, and some studies have found high levels of contaminants in spirulina products. These contaminants can lead to liver damage, weakness, rapid heartbeat, shock, and even death. It’s crucial to obtain spirulina from reputable sources that have undergone safety testing.

🙅 Unsafe for Certain Groups: Spirulina may not be safe for pregnant individuals, children, or those with autoimmune diseases such as multiple sclerosis and rheumatoid arthritis, as it can increase immune activity. Additionally, it’s not recommended before or after surgery, as it may affect blood glucose levels.

🔴 Allergic Reactions: While rare, some individuals may experience allergic reactions to spirulina, which can manifest as swelling, hives, or difficulty breathing. An allergic reaction can potentially lead to anaphylaxis, a severe and life-threatening condition requiring immediate medical attention.

Before incorporating spirulina into your routine, it’s essential to consult with a healthcare professional, especially if you have underlying health conditions or are taking medication. Additionally, be cautious of misleading claims and ensure that the spirulina product you choose has undergone safety testing. If you experience any adverse reactions after consuming spirulina, seek medical attention promptly.

Clean Juice Menu Items that Pair Well with Spirulina

1. Acai Bowls

The earthy, slightly savory flavor of spirulina complements the rich, fruity notes of acai berries in an acai bowl. Adding spirulina to this antioxidant-rich dish boosts its nutritional profile, providing a powerful dose of protein, vitamins, and minerals. Combined with other superfoods like chia seeds, goji berries, and fresh fruit, it makes for a well-rounded, health-boosting breakfast or snack.

2. Smoothies

Spirulina’s vibrant green hue and impressive nutrient content make it an ideal addition to your smoothie. It blends seamlessly with fruits, veggies, yogurt, and nut butters, enhancing your drink with extra protein, antioxidants, and essential amino acids. Whether you prefer a tropical mix with pineapple and mango or a green smoothie with spinach and avocado, spirulina adds a nutritious punch to every sip.

3. Fresh Juices

Incorporate spirulina into your fresh juice blends to elevate their nutritional value. Its mild flavor pairs well with a variety of fruits and vegetables, from sweet apples and oranges to refreshing cucumber and kale. Spirulina’s nutrients, including iron and B vitamins, complement the vitamins and minerals in your juice, creating a balanced and revitalizing beverage. For an added boost, try it with ginger or lemon juice for a zesty twist.

Sources:

• (1) Web MD: Is Spirulina Good for You?
• (2) Medium: Exploring the History and Origins of Spirulina: From Ancient Civilizations to Modern Superfood
• (3) Bhumija Lifesciences: Spirulina- Overview, History, Benefits, Precaution, Dosage
• (4) Amino Science: Spirulina vs. Amino Acids: What’s the Best Protein Powder?
• (5) Forbes: 12 Health Benefits Of Spirulina, According To Experts
• (6) Medical News Today: What are the benefits of spirulina?

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.

Benefits of Brilliant Beet Juice

Table of contents:

• A Brief History of Beets in Diet
• Nutritional Profile and Health Benefits of Beet Juice
• Clean Juice Recommendations
  

Beets, those vibrant reddish purple roots tucked beneath the soil, are not just a colorful addition to the plate; they’re a superfood powerhouse packed with health benefits, especially in their ability to help lower blood pressure.

Rich in dietary nitrates, beets are processed naturally by the body into nitric oxide, which helps widen blood vessels and improve blood flow, thereby reducing blood pressure effectively.

But the benefits of beets also contribute to enhancing athletic performance, supporting liver health, and providing a myriad of essential nutrients.

A Brief History of Beets in Diet

Beets have been a part of global diets for centuries. Their use stretches back to ancient civilizations where they were revered not just for their nutritive content but also for their medicinal properties. The first mention of using beet roots in cooking was in a fifth century A.D. cookbook written by Marcus Gavius Apicius, a Roman gourmet. The Greeks called beets teutlion, which may mean “squidlike” because the leaves resembled squid tentacles. 

In the mid-17th century, beets were used to color wine, and also used as a form of sugar. In 1747, a Berlin chemist named Andreas Sigismund Marggraf discovered how to create sucrose from beets. In 1813, Napoleon banned all sugar imports, which made beet sugar even more popular. To this day, beets account for about 20% to 30% of the world’s sugar production. (1)

Nutritional Profile and Health Benefits of Beet Juice

While the beet itself was historically consumed in various forms, the focus on juicing is relatively new, dating back only a few decades. This shift is largely due to growing awareness of the health benefits associated with dietary nitrates found abundantly in beets. These nitrates improve blood flow and lower blood pressure, making beet juice a natural and effective way to combat cardiovascular diseases, which are among the leading causes of death worldwide.

In addition, health benefits of the brilliant beet include:

🟣 Beet juice is low in calories yet high in valuable vitamins A, B6, and C, and minerals like iron, magnesium, potassium, and zinc.

🟣 Beets are a rich source of antioxidants and phytonutrients. 

🟣 Beet juice has a high concentration of dietary nitrates, which the body converts into nitric oxide. This compound dilates blood vessels, which enhances blood flow and lowers blood pressure.

🟣 Cardiovascular Health: Numerous studies have demonstrated that beet juice can significantly lower blood pressure in a matter of hours, particularly systolic blood pressure. This effect is temporary, so regular consumption is recommended to maintain cardiovascular health.

🟣 Stamina and Energy: Beet juice increases the efficiency of mitochondria, which are responsible for producing energy in your cells. This makes it particularly popular among athletes who consume beet juice before competitions to boost endurance and performance.

🟣 Anti-inflammatory Properties: The betalains in beets provide powerful anti-inflammatory effects, which are beneficial in preventing chronic diseases like heart disease, cancer, and obesity.

🟣 Enhanced Brain Health: The increased blood flow from nitric oxide production also benefits the brain, leading to improved cognitive function and potentially lowering the risk of dementia. (2)

Potential Side Effects and Considerations

While beet juice is safe for most people, it can cause some to experience changes in urine or stool color, a harmless condition known as beeturia. Due to its high oxalate content, those with kidney stones should consult with a healthcare provider before adding beet juice to their diet. Additionally, the natural sugars in beet juice might affect blood sugar levels, so people with diabetes should monitor their response to juice intake. (3)

Boosting Your Diet with Beet Juice

Whether added to smoothies for a nutritional boost, mixed into dressings for a tangy twist, or consumed straight for a quick health shot, beet juice is a versatile ingredient. For those not too fond of beet juice’s earthy flavor, we recommend combining it with sweeter juices like apple or carrot.

Here are some practical tips on how to incorporate beet juice into your daily routine, as well as our favorite Clean Juice menu items featuring our beets-friend, the beet.

🌞 Morning Beverage:
Start your day with a glass of beet juice mixed with other juices like orange or carrot to cut through the earthiness and add a natural sweetness.

💪 Pre-workout Boost:
Drink a glass of beet juice an hour before your workout to enhance blood flow and reduce the amount of oxygen your muscles need. This can improve your endurance and delay fatigue.

🥗 Salad Dressings:
Use beet juice as the acidic base for homemade vinaigrettes. Mix it with olive oil, mustard, honey, and herbs for a nutritious and colorful salad dressing.

🥤 Smoothie Ingredient:
Add beet juice to smoothies for a nutrient boost. It pairs well with berries and bananas, and you can throw in some spinach for an extra health kick.

Beet juice isn’t just a tasty drink; it’s like a health-boosting powerhouse with benefits from improving cardiovascular health to boosting physical stamina. With a long history and plenty of research to back up its benefits, it’s no wonder it’s catching on. Whether you’re an athlete aiming to step up your game or just someone trying to stay on top of your wellness game, adding some beet juice to your routine could just be the splash of color and nutrition you need.

Clean Juice Recommendations:

1. Red Cold Press: One of our favorite cold presses, the Red one contains Apple, Pineapple, Beet, Carrot & Lemon. A great blend of juices with the sweet apple and pineapple to help cut the earthy beet taste.

2. The Balanced Bowl (with sliced beets added): A guest favorite salad that includes Mixed Greens, Hard-Boiled Egg, Avocado, Feta, Goji Berries, Hemp Seeds & Walnuts, and your choice of dressing, the Balanced Bowl is phenomenal with added sliced beets, for only $1 more!

3. The Detoxifying One fresh juice helps you get back to basics with Apple, Beet, Celery, Cucumber, and Ginger. We love the added spice of ginger which also has its own anti-inflammatory properties.

4. The Energy One is a fresh juice powerhouse that includes Apple, Beet, Carrot, Celery, Ginger, Orange. Beets and their complimentary root vegetables in carrot and celery. For recovery and an energy boost, The Detoxifying One can’t be BEET!

Sources:

• (1) Today’s Dietician: Beets — The History, Myriad Uses, and Health Benefits of These Beloved Roots 
• (2) Draxe.com: Beetroot Juice Benefits 
• (3) PubMed: Inorganic nitrate and beetroot juice supplementation

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.

Sugar Detox 101: How to Break Free from Sweet Cravings

Table of contents:

• What is a Sugar Detox?
• Clever Hacks for Ditching Excess Sugar in Your Diet
• Clean Juice Recommendations
  

What Is a Sugar Detox?

A Sugar detox is about cutting out added sugars and processed foods from your diet for a while. It helps reset your taste buds, stabilize blood sugar, and reduce cravings for sweets. It’s a way to break free from sugar addiction and move towards healthier eating habits. (1)

How much sugar is too much?

Determining a safe daily sugar intake is complex, as individual tolerance varies. The American Heart Association recommends: (2)

• a maximum of 150 calories per day from added sugars for men (equivalent to 37.5 grams or 9 teaspoons) and
• 100 calories per day for women (25 grams or 6 teaspoons)
• Neither the American Heart Association, nor the World Health Organization (WHO) count natural sugars towards your daily intake.

While these guidelines align with US dietary recommendations of less than 10% of daily calorie intake, it’s crucial to remember that added sugars are not necessary in the diet, and moderation is key for overall health.

Clean Juice vs The Other Guys

At Clean Juice, we never put added sugars in our smoothies, acai bowls or fresh juices. While many people assume smoothies are all created equal, just look at the amount of sugar in the average smoothie at some of the “other guys” in comparison with Clean Juice.

Effects of excessive sugar consumption on health

Below are the risks associated with consuming too much sugar, leading to long-term health problems: (3)

⬆️ Weight gain: Sugary foods and drinks are high in calories but low in nutrients, leading to weight gain and an increased risk of obesity. 

💀 Increased risk of chronic diseases: High sugar intake is associated with an increased risk of developing chronic conditions such as type 2 diabetes, cancer, heart disease, and fatty liver disease.

📈 Elevated blood sugar levels: Consuming too much sugar can cause spikes in blood sugar levels, which can eventually lead to insulin resistance, a precursor to type 2 diabetes.

🦷 Tooth decay: Sugary foods and beverages contribute to the growth of harmful bacteria in the mouth, leading to tooth decay and cavities.

🔴 Acne: Studies suggest that high sugar consumption, particularly in the form of sweetened drinks, may contribute to the development of acne. Lowering sugar intake could potentially decrease factors such as insulin-like growth factors, androgens, and sebum production, which are associated with acne development.

🙍Aging skin: Excess sugar in the diet leads to the formation of advanced glycation end products (AGEs), which can affect collagen formation in the skin. While there is some evidence to suggest that a high number of AGEs may accelerate visible aging, further research in humans is needed to fully understand the impact of sugar on the aging process.

❤️‍🩹 High blood pressure: Studies have discovered a connection between drinking sugary beverages and high blood pressure, a condition known as hypertension. High blood pressure is a risk factor for heart disease, indicating that consuming sugar could worsen both health issues.

Symptoms of eating too much sugar

Consuming excessive sugar may lead to various symptoms in some individuals: (3)

1. Decreased energy levels: Research in 2019 discovered that participants felt fatigued and less attentive one hour after sugar consumption compared to a control group.
2. Mood fluctuations: A 2017 prospective study revealed that higher sugar intake was associated with increased rates of depression and mood disorders, particularly in males.
3. Bloating: Johns Hopkins Medicine suggests that certain sugar types may induce bloating and gas, particularly in individuals with digestive conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).

Clever Hacks for Ditching Excess Sugar in Your Diet

Transitioning away from a diet rich in sugary treats like cakes, ice cream, and candies, as well as sugar-laden beverages, can be challenging but beneficial for your health. While cutting out all added sugars might seem extreme for some, even small adjustments can make a significant difference.

Here are some practical tips to gradually reduce your added sugar intake: (1)

💧 Opt for water over sweetened drinks: Replace sugary sodas and fruit juices with plain or sparkling water. Enhance the flavor with mint or citrus slices.

🌾 Start your day with low-sugar options: Swap sugary cereals or pastries for protein and fiber-rich breakfasts like vegetable omelets or avocado toast and berries.

🔎 Check food labels: Be mindful of hidden sugars in products like salad dressings, sauces, and packaged foods. Choose options with little to no added sugar.

🥜 Choose unsweetened snacks: Snack on whole, nutrient-rich foods like nuts, seeds, fruits with nut butter, veggies with hummus, or hard-boiled eggs instead of sugary granola bars.

🤔 Reconsider dessert choices: Break the habit of reaching for ice cream or candy after dinner. If hungry, opt for protein and fat-rich snacks like nuts or unsweetened Greek yogurt with berries.

🍊 Focus on whole foods: Emphasize nutrient-dense, unprocessed foods like vegetables, fruits, lean proteins, and whole grains to improve overall diet quality and naturally reduce sugar intake.

Kickstart Your Sugar Detox with These Wholesome Choices

Planning a Sugar Detox? Here’s what to eat: (4)

🥬 Incorporate plenty of vegetables like kale, spinach, onion, garlic, and carrots into your diet to provide essential nutrients and fiber while keeping you feeling full and satisfied during your sugar detox.

🍗 Opt for lean sources of protein like chicken, fish, or tofu to support muscle health and stabilize blood sugar levels while reducing reliance on sugary snacks.

🥜 Include healthy fats from nuts and seeds such as walnuts,  peanuts, almonds, nut butters, chia seeds, and flax seeds to provide satiety and promote brain health, helping to curb cravings and maintain energy levels throughout your sugar detox.

🫐 Enjoy low glycemic fruits such as berries, kiwi, apples, oranges, and peaches, which offer natural sweetness without causing rapid spikes in blood sugar, making them ideal choices for satisfying your sweet cravings during a sugar detox.

🍠 Incorporate starches like sweet potatoes, lentils, and chickpeas into your meals to provide sustained energy and fiber, helping to stabilize blood sugar levels and reduce cravings for sugary snacks.

🚰 Hydrate with unsweetened drinks like water, herbal tea, or black coffee to stay properly hydrated and avoid unnecessary added sugars commonly found in sweetened beverages during your sugar detox.

Clean Juice Recommendations:

1. The Garden Bowl is a fantastic choice for those on a sugar detox journey, offering a delicious blend of spinach, feta, hard-boiled egg, diced apples, avocado, and walnuts. Packed with fiber, vitamins, and healthy fats, this menu item keeps you feeling satisfied.

2. The Hardcore One is a fresh juice must-have, featuring a refreshing blend of celery, cucumber, kale, lemon, and spinach. With just 6 grams of naturally occurring sugars, this juice provides a hydrating and nutrient-rich option that supports detoxification without adding unnecessary sugars to your diet.

3. The Intense One smoothie is a powerhouse option for those committed to a sugar detox, combining apple, avocado, coconut water, ginger, kale, lemon, spinach, and spirulina. With 19 grams of natural sugars, this smoothie offers a burst of energy and essential nutrients without the need for added sugars, making it an ideal choice for satisfying cravings and supporting detoxification.

4. The Cali One is a flavorful and satisfying sandwich/wrap perfect for those seeking a sugar-detox-friendly meal. Featuring avocado, cheddar cheese, seasoned chicken, spinach, tomato, garlic, and Himalayan pink sea salt, this option provides a balanced mix of protein, healthy fats, and fiber to keep you feeling full and energized without the need for added sugars.

Sources:

• (1) Healthline: Sugar Detox Symptoms
• (2) Healthline: What is a safe amount of sugar to eat per day?
• (3) Medical News Today: What is the impact of eating too much sugar?
• (4) Autumn Bates: Sugar Detox Food List [What To Eat & What To Avoid]

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.

Nut Butters 101: History and Benefits

Nut butters offer a world of flavor, nutrition, and culinary possibility. From beloved classics like peanut butter to exotic varieties like hazelnut and walnut butter, the world of nut butters offers a tantalizing array of healthy, tasty options.

Table of contents:

• What is Nut Butter?
• 7 Health Benefits of Nut Butters
• Clean Juice Recommendations
  

What is Nut Butter?

Nut butter, a lusciously smooth spread born from the humble blending of nuts and water, is known for its creamy texture and rich flavor profile. Whether enjoyed in its crunchy or creamy form, nut butter transcends mere condiment status, finding its place in both sweet and savory dishes. (1)

Nut butters also offer a variety of health benefits including:

• High in fiber
• High in protein
• Healthy unsaturated fats
• High in Vitamin E

Renowned for their high fiber, protein, and healthy fatty acid content, nut butters serve as a protein-rich alternative to meat while satisfying cravings for sugary snacks. As this nutritious powerhouse continues to gain global popularity, its aficionados champion homemade creations as the pinnacle of taste and health, believing that a spoonful of nut butter is synonymous with pure culinary bliss.

What Makes Nut Butter Healthy and Special?

Nut butter derives its healthful reputation from its rich blend of nut kernels, abundant in satiating fiber and protein, fostering a sense of fullness and supporting overall well-being. Laden with heart-healthy unsaturated fats, magnesium, and vitamin E, nut butter offers a nourishing boost for cardiovascular health and a resilient nervous system.

While caloric content varies by type and additives, all nut butters provide essential nutrients like phytosterols, protein, and fiber, each contributing to a balanced diet. Additionally, the presence of vitamin E serves as a potent antioxidant, safeguarding essential fats, promoting skin and hair health, and bolstering immune function. (2)

A Brief History of Peanut Butter

• 1400-1500s – Nut butter’s roots trace back to Aztec times when roasted peanuts were crafted into a paste, setting the stage for its evolution. 

• 1884 – While George Washington Carver is commonly associated with its invention, Marcellus Gilmore Edson patented peanut paste in 1884.

• 1895 – This was followed by Dr. John Harvey Kellogg’s process using raw nuts in 1895. 

• 1915 – George Washington Carver comes up with over 300 hundred uses for peanuts including chili sauce, shampoo, shaving cream and glue.

• 1928 – Joseph Rosefield’s innovation of using hydrogenated oil in 1928 led to the creation of smooth peanut butter, cementing nut butter’s place in culinary history as a beloved American staple. (3)

7 Health Benefits of Nut Butters:

Nut butters have been valued for centuries for their versatility and nutrition, originating from ancient civilizations who discovered the benefits of grinding nuts into creamy spreads. Today, these spreads remain popular for their delicious taste and ability to provide essential nutrients for a balanced diet, making them a pantry staple for many households. (4)

1. Weight Control: Despite their high fat content, nuts can aid in weight management due to their satiating protein and fiber content. Incorporating nuts into your diet may help you feel fuller for longer periods, potentially leading to reduced calorie intake and weight loss.

2. Heart-Healthy Fats: The majority of fats found in nuts are unsaturated, which can help stabilize blood sugar levels and improve insulin sensitivity. By replacing saturated fats with unsaturated fats from nuts, you may reduce your risk of heart disease and improve overall cardiovascular health.

3. Nutrient-Rich Profile: Nuts are packed with essential nutrients such as vitamins E and B6, folate, niacin, magnesium, zinc, copper, and potassium. These nutrients play vital roles in various bodily functions, including immune support, bone health, and energy metabolism.

4.  Antioxidant Powerhouse: Nuts are rich in antioxidants like selenium, manganese, vitamins C and E, as well as flavonoids and phenols. These compounds help protect cells from damage caused by free radicals and may contribute to a lower risk of chronic diseases such as heart disease and cancer.

5. Cholesterol Management: Consuming nuts regularly, including nut butters, has been associated with lower levels of cholesterol, particularly LDL cholesterol, which is known as the “bad” cholesterol. This can help reduce the risk of atherosclerosis and cardiovascular disease.

6. Diabetes Prevention and Control: Nuts may help prevent and control type 2 diabetes by aiding in weight management and regulating blood sugar levels. Additionally, they can promote healthy endothelial function, which is crucial for preventing diabetes-related complications such as heart disease.

7. Heart Disease Prevention: Incorporating nuts into your diet may lower the risk of heart disease by preventing atherosclerosis and maintaining overall heart health. Consuming nuts or nut butters regularly has been linked to a reduced risk of heart failure, stroke, and irregular heartbeats.

Allergy Awareness

While nuts are nutrient-rich, it’s important to be mindful of potential allergies, which affect 5% to 10% of people. Peanuts and tree nuts like pecans and almonds are common triggers for allergic reactions, with symptoms ranging from swelling to anaphylactic shock.(4)

If you have a severe allergy, always read labels carefully and seek medical attention if needed.

10 Types of Nut Butters

Explore the diverse world of nut butters with these ten varieties, each offering unique flavors and nutritional benefits. (2)

1. Almond Butter:

Almond butter is a nutritional powerhouse, packed with vital minerals like calcium, magnesium, manganese, and phosphorus, essential for strong bones and a healthy digestive system. Additionally, its high content of heart-healthy monounsaturated fats and vitamin E make it a valuable addition to any diet, offering protection for the heart and eyes.

2. Walnut Butter:

Walnut butter boasts a bounty of omega-3 fats, which support metabolism, thyroid function, and promote healthy hair and skin. Its omega-3 content also contributes to heart health, making it a beneficial addition to any diet seeking to improve cardiovascular wellness.

3. Cashew Butter:

Rich in Omega-3 fats and essential nutrients, cashew butter enhances immunity, boosts hemoglobin levels, and aids in lowering cholesterol. Its versatility extends to bone health and blood pressure regulation, making it an excellent choice for overall well-being.

4. Hazelnut Butter:

Hazelnut butter offers benefits for heart health and vascular function, while also supporting the nervous and respiratory systems. Its nutrient-rich profile makes it a delicious and nutritious addition to any diet aiming for cardiovascular support and overall vitality.

5. Peanut Butter:

Peanut butter, a staple in many households, provides a generous dose of protein crucial for fitness enthusiasts and bodybuilders. Its nutrient content positively impacts liver, kidney, and nervous system function, while oleic acid aids in maintaining healthy cholesterol, blood sugar, and blood pressure levels, promoting heart health.

6. Brazil Nut Butter:

Brazil nut butter stands out as a potent source of selenium, essential for maintaining a healthy thyroid gland, supporting overall thyroid function and metabolic balance.

7. Macadamia Nut Butter:

With its dietary fiber content and ability to lower LDL(Low Density Lipoprotein) cholesterol levels, macadamia nut butter offers a heart-healthy alternative to traditional spreads. Its low sodium content further contributes to cardiovascular health and overall well-being.

8. Pecan Butter:

Despite its rich fat and calorie content, pecan butter is a nutritional powerhouse, offering magnesium, fiber, and essential fatty acids. Its higher fat content underscores the importance of moderation, but its nutrient profile makes it a valuable addition to any diet.

9. Pine Nut Butter:

Packed with protein, magnesium, and iron, pine nut butter supports skin health, brain function, and overall well-being. Its omega-3 fatty acids contribute to improved cognitive function and blood flow to the brain, while antioxidants help reduce cellular stress and inflammation.

10. Pistachio Butter:

Pistachio butter, rich in fiber and essential vitamins, supports digestive health and provides vital nutrients like vitamin E and potassium. Its mineral content further enhances overall health, making it a delicious and nutritious choice for any diet.

Clean Juice Recommendations:

🥜 The Peanut Butter Toast, adorned with banana, goji berries, hemp seeds, coconut, and honey, presents a nutritious and flavorful option that perfectly complements the creamy richness of peanut butter.

 🍌 The Peanut Butter One blends banana, peanut butter, cacao, maca root, and almond milk into a nutritious and energizing drink, perfect for any time of day.

🍫 The Chocolate One, where almond butter pairs harmoniously with banana, cacao, and maple syrup, offering a decadently rich and satisfying treat that highlights the deliciousness of nut butter-based creations.

🥣The Nutty Bowl features a delightful blend of almond butter, banana, strawberries, and cacao, providing a satisfyingly creamy texture and a burst of flavor that showcases the versatility of nut butters in wholesome meals.

➕ Elevate any dish with our optional Add-on of almond butter, allowing you to customize your Clean Juice experience with an extra dose of nutty goodness.

Sources:

• (1) Master Class: Nut Butter Guide: 12 Types of Nut Butter
• (2) Healthy Blog: Nut Butter Guide: 10 Types of Nut Butter
• (3) Ambrosia Collective: The History Behind Nut Butters
• (4) WebMD: Health Benefits of Nut Butters

Disclaimer: The information presented here is for educational purposes only and is in no way intended as a substitute for medical counseling. Consult your doctor before using any health treatment, including natural remedies, and tell your doctor if you have a serious medical condition or are taking any medications.

If you’re unsure whether physical activity would be a healthy addition to your wellness routine, ask your doctor if any of your health details might make physical activity unsafe for you.