Northeast Wisconsin
  • Northeast Wisconsin
  • July 2018
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Ask Nature's Pathways — July 2018

“I know there are conflicting opinions on juicing. Some say it’s wonderful and others have said that with taking out the fiber, it’s too high in sugar. Is juicing OK?”

—Ellen M., Oshkosh

Great question, Ellen, juicing has gained a lot of interest lately. Many diets and detoxes suggest that juicing is a great way to lose weight and “cleanse the body.” While I’m all for people wanting to consume more fruits and vegetables, I strongly feel simply eating them rather than juicing them is the better option. The only advantage to juicing is it makes the vitamins and minerals easier to absorb, which can be helpful in specific cases; such as a compromised digestive system or any immune challenges that require a concentrated form of vitamins and minerals.

One of the biggest mistakes I see with juicing is the high proportion of fruits versus vegetables. When the fiber is removed in juicing it causes the sugar to be quickly absorbed. This causes a rapid rise in blood sugar and insulin levels and increasing fat storage. The sugar found in fruit is called fructose. The liver is 100 percent responsible for metabolizing fructose, unlike glucose that is used by every cell in the body, leaving only 20 percent for the liver to break down. The fructose is turned into free fatty acids, very low density lipoprotein (VLDL) and triglycerides, which mostly gets stored as fat. Those who have diabetes, insulin resistance or reactive hypoglycemia may want to avoid juicing due to the spike in insulin it can cause.

For example, when eating 120 calories of glucose, less than one calorie is stored as fat whereas eating 120 calories of fructose results in 40 calories stored as fat. That’s a big difference, especially if weight loss is a goal.

Again, juicing can be beneficial in certain health conditions but in general, eating whole fruits and vegetables, including the pulp and skin, helps us to get our daily fiber requirements as well as leaving us full!

—Katie Jackson, Nutrition Therapy Consultant, Certified Personal Trainer and owner of Foundational Nutrition • www.foundational-nutrition.com

“I’ve heard HIIT is effective and can be done in a shorter amount of time, but I’m not as in shape as I’d like to be. Is this something for beginners?”

—Brenda B., Suamico

Yes! High-intensity interval training (HIIT) can be great for beginners! HIIT is when there are short bursts of all out exercise with short bursts of active recovery. The big misconception of HIIT, especially for beginners, is that they “have to do what everyone else is doing.” That is where beginners might struggle with HIIT if they try to go as fast or do as much as someone else in class.

What every beginner needs to keep in mind is that HIIT is shorts bursts of your 100 percent effort, so as hard and fast as you as a beginner are able to go. That intensity is different for everyone and should not be compared to anyone else in class. As a beginner you also always have the option to modify an exercise. If the class is doing burpees and you are not ready for burpees yet, modify it to an exercise that is challenging for you but does not push you past what you are able to handle.

The success you will find with HIIT is when you are giving your100 percent effort in the high intensity phase and are recovering during the active rest portion, you will keep your heart rate up and burn more fat in less time.

—Katie Schalk, Nationally-certified Personal Trainer, Health Coach and Wellness Coordinator at the Neenah-Menasha YMCA • www.ymcaofthefoxcities.com

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The above content is not medical advice and is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of information you read in this column. Nature’s Pathways Magazine does not recommend or endorse any specific tests, physicians, products, procedures, opinions or other information that may be mentioned.

If you think you may have a medical emergency, please call your doctor, go to the emergency department or call 911 immediately.

 

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