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The Athletic Club

of Overland Park
9 Sep 2016

Diet and Lifestyle Trends: Juicing

In this day and age, nutrition and physical fitness trends are booming! Having a healthy lifestyle is more important than ever before. There are so many choices available however, that it can be overwhelming and leave you feeling flustered and confused. Every health conscious celebrity, personal trainer and self proclaimed expert has their own brand of how you can achieve the ultimate in mind and body health. A lot of these regimens have us wondering, ‘Is this actually good for me?’. With options ranging from fresh meal deliveries and detoxes to probiotic diets and clean eating, how do you know which one to chose? Which one will be best for your body type, age and level of health? Everyone is different, and a plan that works for one person might not work for another. This will be the first of a month long series in which I will offer a short breakdown of a few trends that I have tried (and would confidently recommend), and some that are just plain interesting.

JUICING. Simple facts.

• Vegetables have a lot less calories and sugar in them than fruits do. Even though these are healthy calories, you still want to be mindful of your intake. If you start off with a mix of veggies and add an apple, lemon, lime and/or ginger you can balance out the sweet and savory flavors, all while doing it guilt free. Try not to juice JUST fruits, as the sugar content in them can be detramentally high. Ideally, mixing a 70/30 (veggie/fruit) blend is going to be your best bet (or whatever ratio seems best for you, around this range).

• DO NOT juice too much if it’s your first time, OR if your body is not used to it. Easing your body into juicing is HIGHLY recommended, as juicing causes the body to release high amounts of toxins that cannot be handled properly in excess, in such a short period of time. This can cause adverse effects on the body, and applies especially to those who have made poor diet choices, or have a history of illness.

• Try to make juice by the serving size you desire at that moment. Juice that isn’t consumed right away can quickly form bacteria that could result in food poisoning.

• Juicing removes the insoluble fibers from fruits/veggies, but leaves the soluble fibers, which are the healthy fibers that provide the vitamins, enzymes and phytonutrients we are looking for. This is a much faster and easier way to receive these nutrients vs. traditional consumption.

• Juicing can help lower blood pressure, raise your levels of antioxidants, boost your immune system and (certain juices) can reduce white blood cell DNA damage in smokers. In addition, some juices have even been known to help fight and/or reduce the risks of cancer!

• Leafy greens and many other veggies are high in inorganic nitrates, which are converted into nitric oxide in our bodies. Nitric oxide is really good for our arteries! It helps them to relax, keeps our blood pressure at a normal rate, and overall keeps our 50,000 miles of arteries running smoothly!

• Juicing is not a substitution for medical treatments or a medical diagnosis.

• Eating plants is the most important piece of information to take away from this. Plant based diets have countless advantages. Making sure to select a wide variety of plants is also key, as each different plant offers its own set of specific and beneficial nutrients.

• Additionally, making sure you have a properly balanced diet is also key. Juicing is not meant to be long term. It should not replace your daily intake of normal meals. If you are wanting to do a juice cleanse, check with your doctor first to make sure this is a good option for you.

For more in depth information on juicing, and juice cleanses, feel free to visit

Written by: Heather