May 14, 2024

Discover the Power of Plant-Based Proteins

Discover the Power of Plant-Based Proteins

Did Popeye have it right all along – the real muscle comes from plants? While this iconic cartoon character bulked up on a spinach-rich diet, his core message rings true: nature’s plants provide plenty of protein to build solid muscle. 💪🌱

For too long, the notion that animal products are required for gaining muscle has persisted. But science continues to show that plant-based proteins can effectively fuel muscle growth and repair when consumed strategically.

The Importance of Protein for Overall Health and Fitness

Protein, composed of essential amino acids, is a fundamental nutrient that plays a vital role in maintaining overall health and fitness. It is crucial for repairing and building tissues, supporting immune function, producing enzymes and hormones, and aiding in muscle growth and recovery, making it an indispensable component of a balanced diet. (1)

During exercise, protein helps repair and rebuild muscles, promoting strength and recovery while minimizing muscle soreness and preventing injuries. Additionally, protein’s ability to increase satiety and reduce hunger makes it a valuable ally in weight management efforts.

Plant-based Proteins: Nutritious Alternatives to Animal Meat

While meat and dairy products have long been touted as the primary sources of protein, the plant kingdom offers an impressive array of nutrient-dense, protein-packed options that can easily meet your body’s needs. (4)

Explore the myriad of plant-powered proteins that can elevate your health and vitality:

🫛 Soy-Based Proteins: Tofu, tempeh, edamame, and soy milk provide complete proteins containing all essential amino acids, while potentially reducing cholesterol and triglyceride levels.

🫘 Beans and Legumes: Lentils, beans, and peas offer substantial amounts of protein, fiber, and beneficial nutrients, forming a complete protein when combined with grains.

🥜 Nuts and Nut Butters: Almonds, pecans, walnuts, and their buttery counterparts contribute high-quality protein along with healthy fats.

🥬 Protein-Rich Vegetables: Leafy greens like spinach, kale, and broccoli pack a powerful protein punch alongside an array of essential vitamins and minerals.

🌾 Whole Grains: Quinoa, oats, whole-wheat bread, and pasta provide plant-based proteins while serving as excellent sources of energy and fiber.

🌱 Alternative Protein Sources: Seitan (meat alternative made of wheat gluten and water), chia seeds, spirulina, and nutritional yeast offer unique and innovative ways to boost your plant-based protein intake.

Plant proteins contain lower levels of essential amino acids compared to animal proteins, leading to a reduction in protein synthesis due to a significant decrease in limiting amino acids such as methionine, lysine, and tryptophan. (3)

While there are many benefits to plant proteins, it’s important to note that animal proteins have several benefits which you can’t get from plant proteins. This includes:

high levels of heme iron
vitamin B-12
higher in the amino acid leucine

Animal-based foods, such as meat, poultry, fish, eggs, and dairy, are all sources of complete proteins, while whole sources of soy are the only plant-based proteins that are considered “complete,” meaning they provide all nine essential amino acids.

Health Benefits

Plant-based proteins are quickly becoming renowned for their multitude of health-promoting properties that go far beyond just building muscle. Here are some of the key benefits that make plant-based proteins a powerhouse choice (2):

😋Improved Digestive Function: Rich in soluble and insoluble fibers, plant proteins aid digestion by promoting a feeling of fullness and facilitating smooth bowel movements.
🔋Metabolic Boost: The combination of fiber and protein in plant-based foods requires more effort for the body to break down, driving the metabolism forward and supporting efficient nutrient absorption.
🫀Heart Health: Plant-based diets are naturally low in saturated fats and rich in beneficial plant sterols, contributing to lower cholesterol levels and improved cardiovascular well-being.
🚫Hormone and Antibiotic-Free: Unlike industrial animal farming practices, plant-based sources are free from added hormones and antibiotics, offering a cleaner and more natural source of nutrition.
⚡️Nutrient Powerhouses: Plants are brimming with essential vitamins, minerals, phytochemicals, and antioxidants, providing a comprehensive array of vital nutrients to support overall health and vitality.

Environmental Impact

Eating more plant proteins can help reduce our environmental impact in meaningful ways:

Reduced Greenhouse Gas Emissions: Plant-based diets substantially lower the emission of greenhouse gases associated with animal agriculture, a major contributor to climate change.
Minimized Land Use: Transitioning to plant-based eating patterns requires significantly less land for food production, preserving vital ecosystems and promoting biodiversity.
Decreased Pollution: The production of plant-based foods generates far less pollution compared to animal-based agriculture, resulting in cleaner air and water.
Water Conservation: Plant-based diets have a much lower water footprint, helping to conserve this precious natural resource and improve water quality.
Animal Welfare: By reducing or eliminating the consumption of animal products, we can alleviate the suffering and mistreatment endured by livestock in industrial farming practices.

Clean Juice Recommendations

The Blue Cold-Pressed Juice packs a punch of plant-based protein with the addition of nutrient-dense blue spirulina, offering a refreshing and delicious way to incorporate this powerful plant-based protein source.
The Green Bowl is a vibrant celebration of plant-based proteins, blending acai with spinach, kale, and almond milk, topped with crunchy granola for a delightful and nutritious treat.
The addition of Almond Butter to any menu item provides a creamy and delicious boost of plant-based protein and healthy fats, enhancing the nutritional value of your meal or snack.
Elevate your favorite Clean Juice menu item with a boost of our Hemp Protein Powder add on- this nutrient-dense, plant-powered addition delivers a complete source of protein along with an earthy, nutty flavor profile.

Sources:

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.

May 7, 2024

Camu Camu: The Next Big Superfood?

Imagine a fruit with sufficient vitamin C to outshine 30 oranges. That’s the camu camu berry, an antioxidant titan originating from the Peruvian Amazon. While not a household name yet, camu camu is quickly becoming the next big superfood sensation as researchers uncover the South American berry’s impressive nutritional advantages. Possessing potential applications in combating inflammation, cognitive decline, and an array of chronic conditions, this tart little berry is fascinating scientists, product formulators, and wellness enthusiasts worldwide.

What is Camu Camu (1)?

Camu camu (Myrciaria dubia) is a shrub that bears tart, reddish-purple berries native to the Amazon rainforest. Originally domesticated by indigenous communities in Peru and Brazil, this fruit has been utilized for centuries as both a food and traditional medicine.

Found primarily in flooded areas of the northwest Amazon basin, camu camu thrives in nutrient-rich soils and warm, humid climates. It plays a vital role in the culture and traditional practices of Amazonian tribes.

Ethical and Cultural significance (2)

Before Camu Camu gained global fame as a “superfood,” the indigenous tribes along Peru’s Ucayali River had already been tapping into the berry’s abundant health benefits and zesty flavor for generations. They incorporated the tart berries into their traditional cuisine, infusing dishes and beverages with a vibrant burst of vitality. Recognizing this deep-rooted cultural connection, Ucayali officials established Camu Camu Day in 2015. Held annually on October 16th, the festival celebrates the nutritious berry through local vendors selling fresh Camu Camu fruits, drinks, foods and the beloved Camu Camu ice cream.

Common consumption today

While still relatively unknown globally compared to popular berries like cherries, camu camu has carved out a niche market in recent years. Rather than being consumed fresh due to its very tart, almost inedibly sour flavor, camu camu is commonly used as an ingredient or flavoring agent. Its distinct citrusy tartness makes it a popular addition to foods like desserts, jams, juices, and even savory dishes to provide a bright, vitamin C-packed zing. Increasingly, camu camu powder is also being incorporated into supplements and nutraceuticals for an antioxidant boost, capitalizing on the berry’s extremely high vitamin C content.

Harvest and cultivation

Camu camu is one quirky little berry. It grows wild in the flooded Amazon forests, with the plants spending up to 5 months totally underwater each year. To harvest the tart fruits, Amazon gatherers have to time it just right when the flood waters recede, sometimes even navigating by boat to reach the partially submerged shrubs.

Key Nutrients Found in Camu Camu (3)

Vitamin C: Camu camu packs a massive 877-3,133 mg of vitamin C per 100 grams – that’s way more than oranges and enough to meet over 2 days’ worth of vitamin C in just 1 teaspoon of powder.
Minerals: Camu camu is a true mineral treasure trove. Just one serving packs an impressive array of essential minerals like sodium, potassium, calcium, zinc, magnesium, manganese, and copper – nature’s building blocks for strong bones, healthy blood pressure, and optimal bodily function.
Antioxidants: This super berry is packed with vitamin C and special antioxidants like cyanidin and delphinidin that act as bodyguards, fighting off harmful free radicals to protect your cells from damage and lower disease risk.
Polyphenols: Bursting with a wide array of powerful polyphenols like flavonoids, phenolic acids, tannins, stilbenes, and lignans, camu camu packs an antioxidant and anti-inflammatory punch mightier than many other tropical cousins. The real polyphenol jackpot is hidden away in the fruit’s nutrient-dense seeds and peels.

Health Benefits of Camu Camu (4)

1. High vitamin C

Camu camu stands out as an exceptional source of vitamin C, containing up to a staggering 3 grams of this vital nutrient per 3.5 ounces (100 grams) of the fresh fruit. Even in powdered form, a mere teaspoon (5 grams) of camu camu powder can provide a whopping 750% of the recommended daily intake of vitamin C.

2. Antioxidant properties

Though vitamin C steals the spotlight, this tart Brazilian berry harbors a diverse blend of flavonoid antioxidants, anthocyanins, and ellagic acid. Studies show the combined antioxidants in whole camu camu provide more powerful anti-inflammatory and anti-oxidative effects compared to vitamin C alone.

3. Potential anti-inflammatory effects

Exciting research points to camu camu’s potential to combat chronic inflammation, a root cause of many serious diseases. With anti-inflammatory compounds already mentioned above like ellagic acid and the ability to lower inflammatory markers better than vitamin C alone, this Amazonian superfruit may offer a natural way to calm internal fires.

4. Better weight management

Animal research suggests camu camu may be a helpful aid for weight management. Studies show the berry increases calorie burning and improves the composition of beneficial gut bacteria, two factors that can promote healthy weight loss.

5. Improved blood sugar levels

For those watching their blood sugar, camu camu could be a helpful dietary addition. A study in healthy individuals found that consuming camu camu helped minimize blood sugar spikes after eating a high-carb meal, suggesting it may help regulate blood sugar.

6. Antimicrobial properties

Beyond its nutritional benefits, camu camu may also possess antimicrobial power. Test-tube research found that extracts from the peel and seeds of this superfruit inhibited the growth of harmful bacteria like E. coli and Streptococcus mutans, indicating antimicrobial capabilities.

7. Healthier blood pressure

Maintaining healthy blood pressure levels may be another benefit of incorporating camu camu into your diet. Research from test-tube and human studies suggests compounds in the berry can help dilate blood vessels, which may aid in lowering blood pressure readings.

Camu Camu Risks and Consumption Limits

While camu camu seems to have a pretty stellar health report card so far, it’s still a good idea to check in with your doc before making it a daily staple. Too many antioxidants partying in your body can potentially be a buzzkill – crazy, right? So before going camu camu crazy, get the go-ahead from your trusted physician based on your specific diet and health deets. At the end of the day, balance is key.

Menu Items that Pair Well with Camu Camu

1. Acai bowls

The tart, tangy flavors of camu camu powder pair perfectly with the rich acai berry in an antioxidant-packed acai bowl. Top with other superfoods like chia seeds, cacao nibs, and fresh fruit for a nutritional powerhouse breakfast or snack.

2. Fresh juices

Let camu camu’s sour kick liven up your fresh juice blends by mixing the powder into sweeter fruit juices like pineapple, strawberry, or berry combinations. For an added zing, incorporate spicy ginger or earthy celery juice.

3. Smoothies

Camu camu’s vibrant color and punch of vitamin C make it an excellent addition to your morning smoothie. The powder blends seamlessly with your favorite fruits, veggies, yogurt, nut butters, and more for a creamy, nutrient-dense meal.

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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.

April 30, 2024

Good Fats, Bad Fats: A Simple Guide to Healthy Eating

Fats are crucial for health, but not all fats are created equal.

Good Fats? – Monounsaturated Fats (MUFAs) and Polyunsaturated Fats (PUFAs):

Found in avocados, nuts, seeds, olive oils and fish
Play the heroes in our diet, linked to supporting heart health, reducing inflammation and supporting overall health

Bad Fats – Trans Fats and Saturated Fats:

Found in ultra-processed foods, fried foods, frozen pizzas, many baked goods, butter, cream and other full fat dairy products, certain oils like palm oil and coconut oil, processed meats as well as red meats and lard
Play the villains in our diet which can lead to an increase in bad cholesterol levels, inflammation, and have been linked to an increased risk of heart disease

The Basics of Fats (1)

Fats are an essential macronutrient in our diet, serving a variety of important functions in the human body. They provide a concentrated source of energy, help with the absorption of fat-soluble vitamins, and play crucial roles in cell membrane structure and hormone production.

The building blocks of fats:

Imagine fats as tiny LEGO structures. The base of these structures is called glycerol, and attached to it are three “fatty acid” blocks.

These fatty acid blocks come in different shapes and sizes, which gives fats their unique properties. Some are straight and solid, while others are bendy and liquid at room temperature.

Saturated fatty acids (SFAs):

SFAs have no double bonds, which means they’re like straight, rigid blocks that stack neatly together. This makes them solid at room temperature, like butter or coconut oil.

They’re also more stable and less likely to go rancid, but their rigidness can stiffen and harden cell membranes. This change in membrane fluidity can affect cellular function and the ability of nutrients and waste products to pass in and out of cells.

Unsaturated fatty acids:

Unsaturated fatty acids have one or more double bonds, which create kinks in their structure. Monounsaturated fatty acids (MUFAs) have one kink, while polyunsaturated fatty acids (PUFAs) have multiple kinks.

These kinks make them liquid at room temperature, like olive oil or fish oil. However, their double bonds also make them more vulnerable to oxidation, which is like rust for fats and make them unhealthier for our bodies over time.

Trans fats:

Trans fats are created when unsaturated fats undergo a process called partial hydrogenation, which rearranges their double bonds and makes them behave more like saturated fats. By altering the types of molecules that cells produce, trans fats can lead to an increased inflammatory response and also increase the levels of LDL (low-density lipoprotein) cholesterol, known as “bad” cholesterol, and decrease the levels of HDL (high-density lipoprotein) cholesterol, known as “good” cholesterol.

Trans fats are more susceptible to an oxidation process, which creates harmful free radicals. These free radicals can damage cells, proteins, and DNA by stealing electrons through a process called oxidative stress. This damage can contribue to aging and various diseases, including cancer and heart disease.

Good Fats (Unsaturated Fats) Have Health Benefits (2):

1. Improve cholesterol profiles – Monounsaturated and polyunsaturated fats can help lower LDL (bad) cholesterol while raising HDL (good) cholesterol levels. Maintaining healthy cholesterol levels is crucial for cardiovascular health.

2. Reduce inflammation – Unsaturated fats have anti-inflammatory properties, which can help prevent chronic diseases like heart disease, cancer, and rheumatoid arthritis. Chronic inflammation is a risk factor for many health conditions.

3. Provide essential nutrients – Polyunsaturated omega-3 and omega-6 fatty acids are essential for various bodily functions, including brain development, skin and hair health, and blood clotting. They must be obtained from dietary sources.

4. Lower disease risk – Replacing saturated and trans fats with unsaturated fats can reduce the risk of chronic diseases such as heart disease, stroke, and diabetes. Clinical studies have shown that substituting bad fats with good unsaturated fats can lower the risk of heart disease.

5. Support biological processes – Polyunsaturated fats are used to build cell membranes and cover nerves, facilitating muscle movement, blood clotting, and nutrient transport throughout the body.

Sources of Good Fats (5):

Avocados: These fruits are about 80% fat by calories, primarily healthy monounsaturated fats. They’re also packed with fiber, potassium, and antioxidants.
Cheese: Despite its reputation, cheese is a great source of protein, calcium, vitamin B12, and other nutrients. The fats in cheese don’t appear to increase heart disease risk compared to low-fat dairy.
Dark chocolate: With at least 70% cocoa, dark chocolate is high in healthy fats and antioxidants like resveratrol. It also provides fiber, iron, and magnesium.
Whole eggs: Though high in cholesterol, whole eggs don’t negatively impact blood cholesterol levels for most people. The yolks are nutrient-dense, providing choline for brain health.
Fatty fish: Fish like salmon, mackerel, and sardines are loaded with heart-healthy omega-3 fatty acids, high-quality protein, and various vitamins and minerals.
Nuts: Nuts like almonds, cashews, and walnuts are high in healthy fats, fiber, plant-based protein, vitamin E, and magnesium. Nut consumption is linked to lower obesity and heart disease risk.
Chia seeds: Though tiny, chia seeds are packed with healthy alpha-linolenic acid (ALA) omega-3 fats, fiber, and nutrients. They may help lower blood pressure.
Extra virgin olive oil: A staple of the Mediterranean diet, olive oil is high in anti-inflammatory oleic acid and linked to improved heart and metabolic health.
Full-fat yogurt: In addition to containing beneficial dairy fats, full-fat yogurt provides probiotics that aid digestive health, weight management, and heart health.

Healthier Food Choices for Better Health (6)

While some fats are necessary for health, it’s important to make smart choices and limit intake of unhealthy saturated and trans fats. By being a label-savvy consumer and making simple swaps, you can cut back on bad fats and incorporate more of the good unsaturated fats into your diet.

Read nutrition labels carefully and avoid anything with “partially hydrogenated” oils or high amounts of saturated fat
Opt for baked, grilled, steamed, or broiled foods instead of fried foods
Use healthy oils like olive oil or avocado oil for cooking instead of butter, lard, or shortening
Choose lean cuts of meat and remove visible fat before cooking
Snack on nuts, seeds, or fresh fruits instead of chips, crackers, or other processed snacks
Replace full-fat dairy products with low-fat or non-fat versions
Limit intake of baked goods, fast food, and fried restaurant foods
Incorporate more plant-based fats like avocados, olives, and nut butters into meals
Go for herbs, spices, and healthy sauces instead of relying on butter or cream-based sauces
Stay hydrated and eat more fiber-rich foods to feel fuller for longer on less fat

The Egg Salad One

The Egg Salad One provides a dose of healthy unsaturated fats from avocado and nuts along with protein from the hard-boiled eggs.

The Loaded Avocado Toast

This healthy snack is packed with monounsaturated fats from avocado and unsaturated fats from olive oil in the dressing, making it a wise choice.

Raw Almonds/Cashews Pack

These goodies deliver a punch of good unsaturated and monounsaturated fats along with plant-based protein, fiber, and nutrients – a far healthier snack than chips or other processed foods high in bad fats.

The Chocolate One

Smart fat choices shine in The Chocolate One with chocolate being high in antioxidants and also providing good levels of fiber, iron, and magnesium.

Add in: Chia seeds

Adding in Chia seeds boosts the healthy unsaturated omega-3 fat content while providing fiber to help you feel fuller on less unhealthy fats.

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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.

April 23, 2024

The Power of Sharing Meals with Loved Ones

At the heart of every home, there’s a table where memories are made and bonds fortified over shared meals. This ritual nourishes not just our bodies but our relationships. As platters are passed and stories swapped, the simple act of eating together becomes a cherished tradition sealed with love and laughter. From grandma’s secret recipes to dad’s infamous jokes, these moments weave the very fabric of our lives. Whether a cozy weekend brunch or a boisterous holiday feast, we’re reminded of what truly matters. Let’s raise our forks (and glasses!) to the joy of breaking bread with those we hold dear.

The Benefits of Sharing Meals

There’s an undeniable magic that happens when we gather around the table with our loved ones. It’s more than just nourishing our bodies – sharing meals fosters invaluable connections that nourish our souls. Research has continually shown the profound psychological and emotional benefits of family meals. (1)

Emotional Connection

Sharing a meal with loved ones fosters emotional intimacy and strengthens bonds through shared experiences. It provides an opportunity for family members to express care, affection, and support for each other, enhancing feelings of love and connection.

Stress Reduction

Dining with loved ones serves as a stress-relief mechanism, allowing individuals to unwind and relax in the presence of supportive companions. Engaging in enjoyable conversations and laughter during meals can help alleviate tension and promote emotional well-being.

Improved Communication

Eating together facilitates open communication and meaningful interactions among family members. It provides a natural setting for conversations, allowing individuals to share thoughts, feelings, and experiences in a supportive and non-judgmental environment, fostering better understanding and connection.

Building Self-Esteem

Family meals provide an opportunity to build self-esteem in children by listening to their contributions and valuing their perspectives. By showing respect and interest in what children have to say, parents convey the message that their thoughts and actions are valued, contributing to a sense of worth and confidence.

Sense of Belonging

Dining together reinforces a sense of belonging and acceptance within the family unit. It affirms each member’s place within the family, promoting feelings of inclusion and support, which are essential for emotional well-being and a sense of security.

Enhanced Family Dynamics

Regular family meals contribute to positive family dynamics by creating opportunities for shared experiences and strengthening relationships. It allows family members to connect, communicate, and support each other, fostering a sense of unity and cohesion within the family unit.

Food as a conduit for cultural exchange and familial bonds

Across the globe, the act of dining together holds profound cultural significance, serving as a cornerstone of familial bonds and social connections.

Anecdotes from Various Cultures: In Italy, the tradition of “Sunday lunch” brings families together to share hearty meals and lively conversations. (2) In Japan, the concept of “Izakaya” involves communal dining in cozy pubs, fostering camaraderie and friendship through shared dishes and drinks. (3) These anecdotes highlight the universal importance of gathering around the table to strengthen relationships and celebrate cultural traditions.

Cultural Exchange through Food: Food acts as a powerful conduit for cultural exchange, allowing individuals to explore diverse culinary traditions and customs. Through shared meals, families exchange recipes, cooking techniques, and stories, deepening their understanding and appreciation of different cultures. This exchange fosters mutual respect and unity, transcending cultural boundaries and forging lasting connections. (4)

Familial Bonds: Dining together reinforces familial bonds and strengthens intergenerational relationships. In cultures like India, where family meals are a cherished tradition, generations gather to prepare and enjoy elaborate feasts, passing down recipes and culinary wisdom from one generation to the next. These shared experiences create cherished memories and nurture a sense of belonging within the family unit. (5)

How to Create a Welcoming Atmosphere at the Dining Table

Mealtimes provide the perfect opportunity to strengthen family bonds and create lasting memories, even including the furry family members. These tips can help make shared mealtimes more meaningful for everyone. (6)

1. Get Everyone Involved: Have the family help prepare the meal together, such as making build-your-own pizzas or taco bowls, turning dinner into a bonding activity before you enjoy eating your creations.

2. Share Highlights of the Day: Use mealtime to catch up by having everyone share the highs and lows of their day. Ask open-ended questions to spark meaningful conversations and provide a safe space for expressing feelings.

3. Ditch Distractions: Establish a no-devices policy at the table to encourage genuine engagement and conversations that build stronger relationships.

4. Focus on Health: Incorporate plenty of fruits, veggies, and proteins into family meals to promote energy and share a healthy lifestyle.

Clean Juice Spotlight – A Fam Favorite: The Balanced Bowl

The Balanced Bowl is the perfect meal to share with loved ones while embracing the power of wholesome, nourishing ingredients. This vibrant dish combines nutrient-dense greens, protein-rich eggs and nuts, and a medley of flavors from avocado, feta, and goji berries. Its well-rounded combination of vitamins, minerals, and healthy fats not only nourishes the body but also provides a delightful sensory experience to be savored in good company. Gathering around the table with this balanced bowl fosters quality time, meaningful conversations, and a shared appreciation for the simple joys of clean, flavorful eating.

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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.

April 16, 2024

The History of Avocado Toast

Avocado toast has captured hearts and appetites worldwide, but its roots run deeper than its trendy status suggests. It has become a cultural phenomenon, but its history is fascinating and dates back further than many realize. From its humble beginnings in early 20th-century cookbooks to its explosion on social media platforms, the journey of avocado toast mirrors the evolution of culinary trends and health consciousness.

Tracing the Roots of Avocado Toast

Avocado toast’s story begins long before it graced the brunch tables of trendy cafes. The avocado, native to Central and South America, holds deep cultural significance, particularly among ancient civilizations like the Aztecs. These early Mesoamerican cultures not only domesticated and cultivated the avocado but also revered it for its symbolism of fertility and vitality. In Aztec society, the fruit was a staple food and commonly consumed in various forms, including mashed on tortillas, akin to a primitive form of guacamole.

Avocado Toast’s Journey Through Time and Taste

The journey of avocado toast into modern culinary consciousness can be traced back to the early 20th century, where it embarked on a delightful cross-continental adventure.

While some Australians mention their part in avocado toast’s popularity, others insist it all started under the Californian sun, with a 1920s newspaper clipping from San Gabriel Valley (image below). Here, Martin Fesler shared a simple recipe of mashed avocado on toast with salt and pepper, marking one of the earliest documented instances of avocado on toast in the press. However, the exact origins remain debated, with cookbooks and food publications also offering glimpses into the emergence of this iconic dish.

What Nutrients are Found in Avocado?

Rich Source of Healthy Fats

Avocados are renowned for their rich content of monounsaturated fats, which are crucial for heart health. These fats aid in reducing levels of LDL (bad) cholesterol, thereby lowering the risk of heart disease. Incorporating avocados into your diet can contribute to maintaining healthy cholesterol levels and promoting cardiovascular well-being.

High fiber content

With avocado’s abundant fiber content, it supports digestive health by promoting regular bowel movements and preventing constipation. Additionally, the fiber aids in weight management by promoting satiety and reducing overall calorie intake. The fiber also helps regulate blood sugar levels by slowing down the absorption of sugar into the bloodstream, promoting stable energy levels and reducing the risk of diabetes.

Abundance of vitamins and minerals

Avocado boasts an impressive array of vitamins and minerals essential for optimal health. Packed with vitamins E, K, C, and B vitamins, it supports immune function, bone strength, and energy metabolism. Additionally, avocados are rich in potassium and magnesium, vital for maintaining healthy blood pressure levels and supporting muscle function. Including avocado in your diet provides a convenient and delicious way to nourish your body with these essential nutrients, promoting overall well-being and vitality.

Antioxidant properties

Harnessing powerful antioxidants like lutein and zeaxanthin, avocados act as a formidable defense against oxidative stress and inflammation in the body. By neutralizing harmful free radicals, these antioxidants play a crucial role in reducing the risk of chronic diseases such as cancer and diabetes.

Folate

Avocados offer a notable source of folate, a B vitamin crucial for promoting healthy cell and tissue development. Particularly vital during periods of rapid growth and division, such as infancy and pregnancy, folate supports the formation of new cells and ensures proper fetal development. Additionally, folate aids in the metabolism of homocysteine, helping to regulate levels of this amino acid and contributing to overall cardiovascular health.

Potassium and Magnesium

Avocados offer a significant combination of essential minerals, including potassium and magnesium. With 254 mg of potassium per serving, avocados contribute to maintaining healthy blood pressure levels by counteracting the effects of sodium. Additionally, their 15 mg of magnesium aids in regulating muscle and nerve function, making avocados an ideal choice for post-workout recovery.

Avocado Nutritional Benefits

A balanced diet filled with fruits and vegetables is your ticket to good health. Avocados, in particular, bring a host of reasons to the table – from disease prevention, boosting skin glow, to increased vitality.

Here’s why avocados are your ultimate ally for a healthier lifestyle:

1. Heart health: The healthy fats in avocado, particularly monounsaturated fats, can help lower LDL (bad) cholesterol levels, reducing the risk of heart disease and stroke.

2. Weight management: The combination of healthy fats and fiber in avocado toast helps promote satiety, keeping you feeling full for longer periods and reducing the likelihood of overeating or snacking on unhealthy foods.

3. Great for Vision: Avocados are a vision-boosting superhero thanks to their rich content of lutein and zeaxanthin, powerful antioxidants that protect against damage to the eyes, including from harmful UV light. Additionally, the monounsaturated fatty acids in avocados enhance the absorption of other beneficial antioxidants like beta carotene, potentially reducing the risk of age-related macular degeneration.

4. Digestive health: The high fiber content in avocado supports digestive regularity, prevents constipation, and fosters a healthy gut microbiome, helping reduce the risk of gastrointestinal issues like diverticulitis and colon cancer.

5. May help prevent osteoporosis: Avocado’s contribution to bone health shouldn’t be underestimated, as half an avocado provides around 18% of the daily value of vitamin K. Vitamin K is a crucial nutrient that helps enhance calcium absorption through urine which potentially helps to prevent osteoporosis and maintain strong, healthy bones.

6. Brain health: The monounsaturated fats in avocado are essential for brain function and cognitive health, supporting memory, focus, and overall cognitive performance.

7. Skin health: The vitamins E and C in avocado contribute to skin health by promoting collagen production, reducing inflammation, and protecting against oxidative damage from UV rays and environmental pollutants.

Clean Juice Spotlight – A Guest Favorite Menu Item: Avocado Toast!

Featuring creamy avocado, zesty lemon, and a drizzle of olive oil for added richness, our avocado toast stands out as a nutritious and delicious option. Sprinkled with red pepper flakes for a hint of heat and finished with Himalayan pink sea salt to enhance the flavors, this simple yet satisfying dish provides a balanced combination of flavors and nutrients, making it a wholesome choice for breakfast, lunch, or a snack.

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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.

April 12, 2024

Healthy Skin: Glow Up with Good Diet and Clean Juice

Did you know that the secret to a flawless complexion might be hiding in the food you eat? That’s right! One major key to healthy, radiant skin lies not only in your skincare routine but also in your diet.

Research shows that because your skin is technically an organ and part of your body, you can’t rely on topical cleansers, oils, moisturizers and serums alone.

Nourishing your body with wholesome, nutrient-dense foods can greatly contribute to the foundation of a glowing complexion.

Your skin is made up of proteins, lipids, and other essential nutrients that work together to maintain its structure, elasticity, and overall health (1). The foods you consume play a vital role in providing your skin with these protein, lipid and nutrient building blocks it needs to thrive, as well as antioxidants and other protective compounds that help combat environmental stressors and promote a youthful appearance (2).

Here are five incredible foods that can work wonders for your skin.

5 Nutritional Foods to Help Nourish Radiant, Healthy Skin

Avocado

Get ready to guac your way to glowing skin with this creamy, dreamy superfood. Avocados are loaded with healthy fats that help moisturize your skin from within, while vitamins E and C work together to help protect your skin cells and promote collagen production for a firm, youthful complexion. Avocados help provide great “skin fuel,” as they contain healthy fats and vitamins that your skin needs to repair itself and grow.

Berries

Delicious, nutritious–who doesn’t like berries? These antioxidant powerhouses fight free radicals which can contribute to aging skin. Berries help promote youthful-looking skin, but they are also high in fiber, can help fight inflammation and can help keep your arteries clean, making them a great food for healthy skin, and your overall body. (3)

Tomatoes

These juicy, red delights contain lycopene, an antioxidant that help support your skin’s natural defenses. In one study, lycopene also led to a “significant increase in MED, skin thickness and skin density.” (4) Don’t skip the tomatoes into your next salad or sandwich and enjoy their delightful taste and potential skin-loving benefits!

Leafy Greens

Kale yeah! Leafy greens like spinach, kale, and Swiss chard are loaded with vitamins A, B, C, and K, which can help promote new skin cell production. Vitamin C in particular, is a potent antioxidant, which helps protect against free radical damage that can lead to dark circles and premature signs of aging. (5)

Nuts and Seeds

Go nuts for healthy skin with these crunchy, nutrient-dense snacks, now available at select Clean Juice locations. Many nuts contain a robust profile of proteins, healthy fats, vitamins and minerals. Not only are minerals like zinc helpful in promoting skin cell growth, but vitamin E, which is a fat-soluble antioxidant, helps fight free radical damage and inflammation that contribute to skin aging. (6)

Non-Dietary Keys to a Healthy-looking Skin

When it comes to achieving healthy, radiant skin, there’s no one-size-fits-all solution. However, by incorporating a few key habits into your daily routine, you can help your skin look its best.

1. Hydrate, hydrate, hydrate! Drinking plenty of water throughout the day helps to flush out toxins, plump up your skin cells, and keep your skin looking fresh and dewy.

2. Get your beauty sleep! Aim for 7-9 hours of quality shut-eye each night to allow your skin to repair and regenerate itself, leaving you with a well-rested, glowing complexion.

3. A consistent skincare routine is a great way to show your skin some love. Cleanse, moisturize, and protect your skin daily to keep it looking its best. Don’t forget the mineral based sunscreen!

4. Manage stress through relaxation techniques like meditation, deep breathing, or yoga. Try and keep things in perspective as well as remembering what you are grateful for to help you de-stress. When you’re less stressed, your skin looks more radiant and youthful.

Superfood Toppings that Help Skin Stay Healthy and Vibrant

At Clean Juice, we’ve got dozens of menu options to choose from that include the 5 foods listed at the start of today’s newsletter including our guest favorite The Avocado Toast, The Loaded Avocado Toast, The Protein Toast, several of our sandwiches and wraps that have tomatoes, and dozens of fresh juices and smoothies that contain berries or leafy greens. But what about some of the superfoods add-ons we have available–which of these are the best for helping your skin stay healthy and vibrant?

Goji Berries: Unleash the power of goji berries for a radiant complexion. These tiny, nutrient-packed fruits are renowned for their high levels of antioxidants and Vitamin C, which aid in the fight against aging by protecting the skin from oxidative stress. Incorporating goji berries into your diet can help promote collagen production, ensuring your skin remains firm and youthful. A sweet, tangy addition to any salad or acai bowl, goji berries are your skin’s best friend for warding off the signs of aging.

Chia Seeds: Hydrate and heal your skin with chia seeds, the superfood that packs a massive nutritional punch. Rich in omega-3 fatty acids, chia seeds help provide deep moisturization for your skin from the inside out. The antioxidants found in chia seeds also help combat inflammation and promote smoother, more resilient skin. Add a sprinkle of chia seeds to your smoothie or acai bowl for a daily boost of skin hydration and protection.

Hemp Seeds: Elevate your skin health with hemp seeds. These small but mighty seeds are loaded with omega-3 and omega-6 fatty acids, contributing to stronger, more supple skin. Hemp seeds also contain gamma-linolenic acid, a powerful anti-inflammatory that helps with skin growth and new cell generation, reducing acne and keeping your skin smooth. Power up your smoothie or acai bowl with hemp seeds for some extra skincare love.

Walnuts: Unlock age-defying beauty with walnuts. These crunchy nuts are not only tasty but are also rich in anti-inflammatory omega-3 fatty acids, which help protect your skin against UV damage, reduce skin inflammation, and promote a smoother, more even complexion. Walnuts are also a good source of antioxidants and zinc, critical for repairing skin damage and keeping the skin’s barrier strong, and they make for a great addition to a salad or acai bowl.

Coconut Chips: A guest favorite add-on to many of our acai bowls, coconut chips are abundant in medium-chain fatty acids and lauric acid, known for their antimicrobial properties, which can help in reducing acne and infections. The hydrating properties of coconuts keep your skin moist and soft.

Maca: Invigorate your skin with maca, a root known for its unique nutritional profile. Maca is rich in vitamins and minerals that support skin clarity, including Vitamin C, zinc, and iron. These nutrients help reduce skin inflammation, promote healing, and maintain the skin’s elasticity. Adding maca to your fresh juice or smoothie can lead to a more vibrant, youthful complexion and an overall boost in skin health.

Turmeric: Brighten your skin naturally with turmeric. This golden spice is celebrated for its anti-inflammatory and antioxidant properties, thanks to curcumin, its active compound. Turmeric can help lighten hyperpigmentation, reduce redness, and fight signs of aging, promoting a smooth, even skin tone. Incorporate turmeric into your next fresh juice for a powerful, natural way to enhance your skin’s health and appearance.

Sources:

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.

April 10, 2024

Natural Pre-Workout Energy Boosts

Energy is the key to a good workout. But how do you ensure you get the right amount of nutrients, hydration and protein before your lift, run, or Solidcore session? While pre-workout supplements are all the rage, many are packed with artificial ingredients that might leave you feeling jittery or leave you with a post-workout crash. But fear not, Mother Nature has your back with a bunch of natural energy boosters that’ll have you bouncing off the walls (in a good way) before you even hit the gym. By diving into the superpowers of hydration, nutrient-dense foods, natural supplements, and lifestyle factors, you’ll be armed with the knowledge to fuel your body like a pro.

The Role of Hydration in Maintaining Energy Levels

Hydration is the ultimate wingman when it comes to keeping your energy levels soaring throughout the day. Your body is basically a walking, talking water balloon, with 50% to 60% of your body weight coming from water. This liquid gold is essential for delivering nutrients to your cells and kicking waste products to the curb. When you’re running low on fluids, your body might start feeling like a deflated balloon, leaving you tired and weak. By drinking plenty of water, juice, and even consuming water-rich foods like fruits and veggies, you’ll be replenishing all that lost liquid and keeping your energy levels on point.

Supercharge Your Sweat Session With These Natural Pre-workout Energy Boosters

You don’t need super processed, chemically boosted pre-workout supplements. Try these natural energy enhancers instead, and get the vitality and endurance you need to power through even the toughest training sessions.

1. Coffee

This beloved brew that kickstarts countless mornings, is a powerful natural energy booster for your workouts. The caffeine in coffee can help sharpen your focus, boost your endurance, and mitigate fatigue, allowing you to push harder and longer during your training sessions. Just remember to enjoy it in moderation and stay hydrated, as excessive caffeine intake can lead to jitters and dehydration.

2. Banana

These yellow powerhouses are packed with complex carbohydrates, which are slowly digested and absorbed by the body, providing a steady stream of fuel for your muscles and helping maintain stable blood sugar levels. Additionally, bananas are rich in potassium, a crucial electrolyte that supports proper muscle and nerve function, reducing the risk of cramps and aiding in muscle recovery. So, don’t let the carb content of bananas deter you from enjoying this natural energy booster before your next workout.

3. Almond Butter

Packed with healthy fats, protein, fiber, vitamins, and minerals, almond butter offers a slightly healthier alternative to other nut butters. The complex carbohydrates in almond butter provide a sustained release of energy to fuel your muscles, while the protein content supports muscle growth and recovery.

4. Greek Yogurt and Blueberries

Greek yogurt is an excellent source of protein and complex carbohydrates, providing a steady release of energy while keeping sugar levels in check. Pairing it with blueberries not only adds a burst of flavor but also supercharges your snack with a host of energy-boosting nutrients. These tiny powerhouses are packed with antioxidants, Vitamin A, Vitamin C, fiber, potassium, and magnesium, all of which work together to support your body’s energy production and overall well-being.

5. Oatmeal and Peanut Butter

As a whole grain, oatmeal provides a slow and steady release of energy, helping to stabilize your blood sugar levels throughout your workout. When you add a dollop of peanut butter to the mix, you’re not only treating your taste buds but also giving your body an extra boost of protein and complex carbohydrates. This dynamic duo is especially beneficial for those looking to gain muscle, as the protein in peanut butter helps support muscle growth and recovery.

6. Wholegrain Toast

Whole grain toast is a simple yet effective way to fuel your body before a workout, providing a natural energy boost that lasts from start to finish. Thanks to its low Glycaemic index, whole grain bread slowly releases energy into your bloodstream, ensuring a steady supply of fuel throughout your training session. You can enjoy whole grain toast on its own for a quick pre-workout snack, or get one of Clean Juice’s Toast. Just remember to give yourself some time to digest before hitting the gym—aim for 30 minutes to an hour if you opt for a more substantial snack.

7. Hardboiled Eggs

Packed with high-quality protein, essential vitamins, and beneficial fatty acids, these portable snacks are the perfect way to fuel your body without weighing you down. Boiling eggs not only makes them convenient to take on the go but also helps retain more of their valuable nutrients compared to other cooking methods.

8. Lemon Water

Lemon water is a simple yet incredibly effective way to give your body a natural energy boost before a workout, even if you’re not feeling hungry. By adding lemon to your water, you’re not only quenching your thirst but also providing your body with a dose of potassium, a key nutrient that supports brain and nerve function, helping you stay alert and focused during your exercise.

Other tips for staying energized: Lifestyle Factors

While fueling your body with natural energy boosters before a workout is essential, it’s equally important to maintain healthy lifestyle habits throughout the day to keep your energy levels soaring. Here are some lifestyle factors that can help you stay energized and perform at your best:

Prioritize sleep
Manage stress
Stay active
Maintain a balanced diet

1. The Coffee One

The Coffee One smoothie is a perfect blend of natural energy boosters to fuel your workout. The combination of cold brew coffee, banana, and almond butter provides a powerful mix of caffeine, complex carbohydrates, and healthy fats to keep you energized and focused throughout your training session.

2. The Cold-Brew bowl

The combination of cold-brewed coffee, bananas, and almond butter forms the base of this energy-boosting blend, while the addition of cacao, vanilla, and maple syrup adds a touch of natural sweetness. Topped with crunchy granola, creamy almond butter, and nutrient-packed chia seeds, this bowl is a well-rounded choice for anyone seeking a wholesome and delicious way to fuel their fitness journey.

3. The Peanut Butter Bowl

This nourishing combination features peanut butter and bananas, a dynamic duo that delivers a powerful punch of protein and healthy carbohydrates to keep you going strong during your exercise. Sprinkled with crunchy granola for an extra boost of slow-releasing energy, this bowl is a tasty and wholesome choice for anyone looking to supercharge their workouts with natural ingredients.

4. The Peanut Butter Toast

This isn’t your ordinary toast – it’s a superfood-packed powerhouse that combines the goodness of whole grains, the protein punch of peanut butter, and the natural sweetness of bananas to create the ultimate energy fuel. With each bite, you’ll be treating your body to a balanced mix of slow-releasing carbs, muscle-building protein, and essential nutrients that will keep you feeling energized and focused from warm-up to cool-down.

5. The Protein Bowl

The Protein Bowl offers a well-rounded mix of nutrients to support your workout performance, with ingredients like mixed greens, seasoned chicken, avocado, feta, hemp seeds, and walnuts working together to provide a variety of vitamins, minerals, and healthy fats. The hardboiled egg in this nourishing bowl adds an extra layer of nutrient density – thanks to its high-quality protein, essential vitamins, and beneficial fatty acids.

6. The Wakeup One

The Wakeup One is a refreshing and invigorating juice blend that can help you start your day on the right foot and provide a natural energy boost before your workout. The lemon in this zesty combination not only adds a bright, citrusy flavor but also contributes to the juice’s energizing properties. Lemons are a natural source of vitamin C, which helps support a healthy immune system, and their natural electrolytes can aid in hydration, making The Wakeup One a great choice for fueling your body before hitting the gym.

Sources:

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.

April 2, 2024

Gut Health 101 – Nourishing Your Inner Ecosystem

Your gut is a true marvel – a bustling city of trillions of microscopic residents (we’re talking bacteria, fungi, and other tiny critters) that work tirelessly to keep your body functioning at its best. This intricate ecosystem, known as the gut microbiome, influences everything from digestion and nutrient absorption to immune function and even your mood (1). Maintaining a healthy gut is crucial for overall well-being and longevity.

But here’s the catch: just like any city, your gut can experience its fair share of disruptions. Factors like an unhealthy diet, stress, and lack of sleep can throw this delicate balance out of whack, leading to digestive woes and other not-so-fun consequences. When the gut is out of balance, it can increase inflammation and compromise the body’s ability to fight off illness and disease.

Understanding Gut Health

While the gut microbiome is a remarkable ally in maintaining overall health, it’s a delicate ecosystem that demands care and attention. By understanding the key factors that influence this internal landscape, you’ll be better equipped to nurture a robust and balanced gut environment.

Factors influencing gut health (2):

Stress: Chronic stress can disrupt the balance of gut bacteria, leading to inflammation and impaired immune function. Stress also impacts the communication between the gut and brain, potentially contributing to digestive issues and mood disorders.

Too little sleep: Lack of adequate sleep can alter the composition of gut microbes, reducing the diversity and abundance of beneficial bacteria. This imbalance may increase the risk of various health issues, including obesity, diabetes, and inflammatory conditions.

Lack of physical activity: Regular exercise promotes a diverse and healthy gut by improving gut motility, reducing inflammation, and enhancing the production of beneficial metabolites.

Eating too many ultra-processed foods: Highly processed foods, which are often high in sugar, salt, and unhealthy fats, can negatively impact gut health by promoting the growth of harmful bacteria and reducing the abundance of beneficial microbes.

Smoking and drinking alcohol: Both smoking and excessive alcohol consumption can disrupt the gut, leading to inflammation, increased gut permeability (leaky gut), and an increased risk of various gastrointestinal disorders.

Tips for Improving Gut Health

Keeping your gut in tip-top shape doesn’t have to be a chore. Just a few simple daily practices can nurture a happy, balanced gut – the key to overall radiance. We’re talking easy peasy lemon squeezy habits that’ll have your body’s tiny residents doing a happy dance. (3)

a. Nutrition:

Incorporating fiber-rich foods: Fiber acts as a prebiotic, nourishing the beneficial bacteria in your gut. Load up on fruits, vegetables, whole grains, and legumes to keep your gut microbes thriving.
Consuming probiotic-rich foods: Probiotics are the live bacteria that replenish the good guys in your gut. Fermented foods like yogurt, kefir, sauerkraut, and kombucha are excellent sources of these gut-friendly microbes.
Limiting processed foods and sugar: Ultra-processed foods and added sugars can feed the harmful bacteria in your gut, leading to inflammation and imbalance. Opt for whole, nutrient-dense foods to keep your gut happy.

b. Lifestyle:

Staying hydrated: Adequate water intake is crucial for optimal digestion and the elimination of waste, ensuring a healthy gut environment.
Regular exercise: Physical activity not only boosts gut motility but also reduces inflammation, promoting a diverse and balanced gut.

c. Rest:

Link between sleep and gut health: Sleep plays a crucial role in regulating the gut microbiome. Lack of sleep can disrupt the balance of gut bacteria, leading to inflammation and compromised immune function.
Tips for improving sleep quality: Establish a consistent sleep routine, create a relaxing sleep environment, and avoid screen time before bed to promote better sleep and, in turn, a healthier gut.

Nurturing a Flourishing Gut: 4 Superfoods to Embrace

Ready to show your gut some love? The secret lies in feeding the trillions of tiny microbes that call your digestive system home. By filling your plate with the right eats, you’ll have those hard-working gut bacteria dancing with joy – and your overall health will reap the rewards. These four deliciously gut-friendly superfoods will keep your gut microbes thriving (3):

High Fiber Foods: Load up on fiber-rich wonders like legumes (black beans and chickpeas), whole grains (oats and quinoa), vibrant veggies (broccoli and asparagus), nutrient-dense nuts (almonds and pistachios), and succulent fruits (apples and peaches). These fibrous delights nourish the beneficial bacteria, fostering a diverse and balanced gut.

Garlic: Nature’s gut-boosting powerhouse garlic, with its pungent aroma and zesty flavor, is more than just a culinary delight – it’s a true champion for gut health. Research in rodents suggests that this mighty bulb may increase the diversity of gut microbes and improve overall gut health. While more human studies are needed, incorporating garlic into your meals is a delicious way to nurture your gut.

Fermented Foods: A Probiotic Playground Fermented foods are a veritable treasure trove of probiotics, those live beneficial bacteria that replenish your gut’s microscopic residents. Embrace the tangy deliciousness of kimchi, the crunch of sauerkraut, the creaminess of yogurt, and the effervescent delight of kefir. Research indicates that consuming these probiotic-rich foods may positively impact your gut.

Collagen-Boosting Wonders: Nourishing from Within Collagen, the protein that keeps our bodies supple and strong, may also play a role in gut health. Indulge in collagen-rich delicacies like bone broth and salmon skin, or boost your body’s collagen production by savoring citrus fruits, broccoli, meat, eggs, and nutrient-dense nuts. A 2021 study in mice suggests that collagen supplements may benefit the gut, though further research is needed.

Clean Juice Creations

1. THE BALANCED BOWL:

The Balanced Bowl is a gut-health champion, featuring a base of mixed leafy greens that contain a unique sugar molecule called sulfo–quino–vose (SQ for shore), which feeds the beneficial bacteria in your gut (4). By nourishing these “good bacteria,” leafy greens help them reproduce and thrive, allowing them to outcompete less desirable bacteria and promote a healthier gut environment. The Balanced Bowl is a delicious way to support your gut health and overall well-being.

2. THE IMMUNITY JUICE CLEANSE:

The Immunity Juice Cleanse is an excellent choice for promoting gut health. The combination of citrus fruits, rich in vitamin C, and leafy greens, packed with beta-carotene, provides a powerful dose of antioxidants that can help reduce inflammation in the gut. Additionally, the inclusion of ginger and turmeric, known for their anti-inflammatory properties, can further support a healthy gut environment (5). By nourishing your body with these nutrient-dense juices, you’re not only boosting your immune system but also fostering a balanced and thriving gut.

3. THE DETOXIFYING ONE

The Detoxifying One fresh juice is a delicious and gut-friendly choice, featuring beets, which are high in fiber and promote the growth of good bacteria in your gut, and ginger, which helps benefit the rate your gastrointestinal system exits the stomach and continues to the small and large intestines. Eating ginger can encourage efficient digestion, so food doesn’t linger as long in the gut. (6)

Your gut is a cornerstone of your overall wellness, impacting everything from digestion to immune function. Mindful consideration of both inputs, like the nutritious foods we consume or the harmful substances like alcohol consumed in excess, and outputs, such as the influence of our gut on mental and physical health, is crucial for maintaining balance and vitality. By nurturing our gut with the right foods and habits, we not only enhance our digestive well-being but also fortify our body’s holistic health, underscoring the incredible interconnectedness of our internal ecosystem.

Sources:

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.

March 28, 2024

The History of The Acai Bowl

The acai bowl has an interesting history, from being used in ancient cultures to modern day surfers spreading the tasty dish across the US.

Ever wondered where the tasty phenomenon of the acai bowl began? Let’s take a journey to the heart of the Amazon in Brazil. Indigenous tribes including the ribeirinhos people have been enjoying the goodness of acai berries for centuries, smashing them into a thick paste for a hearty breakfast porridge. And to clarify, the Acai Berry is technically not a berry but a drupe, a pitted fruit similar to an olive which grows on the acai palm. For years, local tribes traded acai up and down rivers in exchange for other foods and goods.

Fast forward to the early 1980s and 90s, and the acai traveled to larger Brazilian cities of Rio de Janeiro and São Paulo where it became popular with mixed martial artists and volleyball players, before making its US debut in Hawaii and California where the nutritious delight was reinvented. Acai fruit doesn’t travel well unless frozen, so the original acai porridge was transformed into a refreshing cold smoothie bowl, adorned with fresh fruit and crunchy granola. Voila! The iconic acai bowl was born, offering a delicious twist on a traditional Amazonian favorite.

Benefits of the Acai bowl

Antioxidant Powerhouse: Acai bowls help fuel your body with a burst of antioxidant goodness. Loaded with anthocyanins, acai berries can help combat oxidative stress and inflammation, promote radiant skin, and contribute to a resilient immune system and overall well-being.

A Nutrient Oasis: With a rich blend of vitamins A, C, and E, along with fiber, potassium, and healthy fats, these bowls can support digestion, heart health, and sustained energy levels, helping you stay fueled for whatever life throws your way.

Brain Nourishment: Elevate your cognitive game with acai bowls’ brain-loving compounds called anthocyanins. Regular consumption may enhance memory, concentration, and mental clarity, ensuring you stay sharp and focused throughout the day.

Indulging in an acai bowl not only tantalizes the taste buds but also nourishes the body and mind, leaving you feeling happy, healthy, and ready to tackle whatever the day brings.

Clean Juice Guests’ Favorite Acai Bowls

1. The Berry Bowl

Your most popular Clean Juice acai bowl is The Berry Acai Bowl, which features acai blended with strawberries, blueberries, and bananas, then topped with fresh fruit and crunchy granola. It’s a sweet and tangy flavor explosion!

2. The Nutty Bowl

Guests ordered The Nutty Bowl second most, which has a more savory profile. The Nutty Bowl contains blended antioxidant-rich acai with almond butter and cacao nibs, then top it with banana, granola and coconut flakes for a nutty, chocolatey delight.

3. The Dragon Fruit Bowl

Indulge in a vibrant symphony of flavors with our Dragon Fruit Bowl. Crafted with organic acai, banana, pineapple, and dragon fruit, this bowl is bursting with tropical goodness. Topped with organic coconut oil, almond milk, granola, coconut chips, chia seeds, and goji berries. Dang, I’m about to order one right now.

Discover the Power of Plant-Based Proteins

Discover the Power of Plant-Based Proteins

Table of contents:

The Importance of Protein for Overall Health and Fitness

Plant-based Proteins: Nutritious Alternatives to Animal Meat

Health Benefits

Environmental Impact

Clean Juice Recommendations

Table Of Contents:

Camu Camu: The Next Big Superfood?

Camu Camu: The Next Big Superfood?

Table of contents:

What is Camu Camu (1)?

Ethical and Cultural significance (2)

Common consumption today

Harvest and cultivation

Key Nutrients Found in Camu Camu (3)

Health Benefits of Camu Camu (4)

Camu Camu Risks and Consumption Limits

Menu Items that Pair Well with Camu Camu

Table Of Contents:

Good Fats, Bad Fats: A Simple Guide to Healthy Eating

Good Fats, Bad Fats: A Simple Guide to Healthy Eating

Table of contents:

Good Fats? – Monounsaturated Fats (MUFAs) and Polyunsaturated Fats (PUFAs):

Bad Fats – Trans Fats and Saturated Fats:

The Basics of Fats (1)

The building blocks of fats:

Saturated fatty acids (SFAs):

Unsaturated fatty acids:

Trans fats:

Good Fats (Unsaturated Fats) Have Health Benefits (2):

Sources of Good Fats (5):

Healthier Food Choices for Better Health (6)

The Egg Salad One

The Loaded Avocado Toast

Raw Almonds/Cashews Pack

The Chocolate One

Add in: Chia seeds

Table Of Contents:

The Power of Sharing Meals with Loved Ones

Eating Together – The Power of Sharing Meals with Loved Ones

Table of contents:

The Benefits of Sharing Meals

Emotional Connection

Stress Reduction

Improved Communication

Building Self-Esteem

Sense of Belonging

Enhanced Family Dynamics

Food as a conduit for cultural exchange and familial bonds

How to Create a Welcoming Atmosphere at the Dining Table

Clean Juice Spotlight – A Fam Favorite: The Balanced Bowl

Table Of Contents:

The History of Avocado Toast

The History of Avocado Toast

Table of contents:

Tracing the Roots of Avocado Toast

Avocado Toast’s Journey Through Time and Taste

What Nutrients are Found in Avocado?

Rich Source of Healthy Fats

High fiber content

Abundance of vitamins and minerals

Antioxidant properties

Folate

Potassium and Magnesium

Avocado Nutritional Benefits

Clean Juice Spotlight – A Guest Favorite Menu Item: Avocado Toast!

Table Of Contents:

Healthy Skin: Glow Up with Good Diet and Clean Juice

Healthy Skin: Glow Up with Good Diet and Clean Juice

Table of contents:

5 Nutritional Foods to Help Nourish Radiant, Healthy Skin

Avocado

Berries

Tomatoes

Leafy Greens

Nuts and Seeds

Non-Dietary Keys to a Healthy-looking Skin

Superfood Toppings that Help Skin Stay Healthy and Vibrant