hey, i'm kristin shaffer, national-level bikinicompetitor, mom, and businesswoman. if you're ready to find out how bikini models get theiramazing bodies, you get it all right here, right now. before we get started today, iwant to remind you of my free 6 weeks to sexy, fit, & fab plan. you can get that at fab-university.comand figureandbikini.org. just sign up for the weekly email updates. you will get thatplan and a bonus. right now i'm actually getting ready for a competition about two weeks out.you can get my exact meal plan that i'm in...on—not "in," "on."—right now. like, right now.today we're gonna talk about juicing. now, if you're familiar with juicing, or if you'renot familiar with juicing, it's the process of using a juicer and putting a whole bunchof stuff in it, and it separates out the liquid
and the stuff from the pulp. we're talkingabout vegetables, fruits, sometimes added proteins, and even fat sources like peanutbutter. so, technically, "juicing" is using a juicer where you're separating the liquidfrom the pulp and the fiber, but a lot of people also use a blender to juice, whichtechnically is not really the same thing, but a lot of people are doing that. and we'regonna get into what the benefits of the fiber—keeping that in it—are later. the practice of juicinghas been around forever. i mean, you probably remember jack lalanne. i sure do. when i wasa kid that was huge. jack was in everybody's household, and today, once again, juicingis wildly popular. and those that are promoting juicing make all sorts of claims, like, "it'sbetter than eating the whole fruit or vegetable."
"you can actually get more fruits and vegetablesin your diet by juicing." "it will cut down on your risk of cancer." "it's better foryour digestive system." "it gives you more energy." "it makes you live longer." "it helpsreduce toxins in the body." and, of course, my personal favorite: it helps you to loseweight. juicing is so popular today. there's hardly a day that goes by that i don't heresomewhere, in the office or if i go out to lunch with friends, that somebody's talkingabout juicing or the latest juicing recipes that they're sharing with all their friends.so you know me, we're going to talk about those claims today that these adamant juicersmake and whether or not this is fact for fallacy. the first claim is that juicing is actuallybetter than the whole fruit or vegetable.
some juicers claim that it just eases ourdigestive system, that we don't have to eat all that fiber, and they even claim that thenutrients are better absorbed in our body when you separate the liquid from the fiberor the pulp. really? no. this one is absolutely, positively false. there is no scientific evidenceto support this one. there's nothing to support that taking the fiber and pulling that awayfrom any fruits or vegetables actually helps our digestive system at all. as far as absorbingthe nutrients better into our body, well, there's nothing to support that either. nutrientsmight be able to be absorbed quicker because in a liquid form it gets processed quickerin our body than it does in the solid form. but as far as better absorption of nutrients?that one is also a fallacy. actually, by pulling
out that fiber, that pulp, our body doesn'thave to work as hard to digest it and that's why it absorbs it very, very quickly, andwe're going to get to why that might be an issue in just a little bit here. the secondclaim is that juicing reduces your risk of cancer. now this one: if because you're juicingyou're actually including more vegetables in your diet, this one actually might be true.but, again, it's not because you're substituting juicing for vegetables. i mean, if you eatthe whole, raw vegetables you're going to get that same reduction of cancer risk. sojuicing in itself doesn't actually reduce the risk of cancer. if juicing actually enablesyou to get more vegetables in your diet, then it will reduce your cancer risk. number three:it's a way to get more fruits and vegetables
in your diet. well, this one, for many, actuallyprobably is true. it's a fact that most of us don't get enough vegetables and fruitsin our diet, so by if by juicing you're getting more—just as we talked about in the lastone—if you're getting more fruits and vegetables, vegetables in particular, then juicing maybe the way to go for you. the american diet in particular is seriously lacking in vegetablesand fruits. if your juices are loaded up with tons and tons of vegetables, that could bea huge benefit for you. number four: juicing gives you more energy. yeah, this one is totallyfalse. there is no evidence—zero—that juicing gives you any more energy than itwould if you were eating the whole foods in the first place. actually, if anything, dueto that quick absorption of the nutrients
into your body—and if you're eating fruitsin your juices that sugar gets quickly absorbed into the body—you may get a burst of energyright away, but it's not going to be sustained because your body processes it so quickly.and very much like i've talked about, if you've seen my other videos about processed foodsand how quickly those are absorbed into the body, and they give you this spike of yourinsulin and then you come crashing down on the other end, which causes a whole host ofproblems. well, juicing, especially if you have a lot of fruits in your juices, whichmost people do—we'll talk about that in a minute too—well, that can be problematicwhen it comes to your energy levels. what juicing actually might do is give you morehydration if you are prone to not getting
enough fluids in your diet throughout theday. me, personally, i drink over a gallon of water all day long. for most of us, that'snot true. a good portion of us live in a dehydrated state, and when you're dehydrated you becomesapped of energy and your strength is greatly reduced. so, with juicing, you're actuallygonna get more hydration and that might give you, in and of itself, energy and strength,but it's not the juicing, it's the hydration. number five: it makes you live longer. jacklalanne lived to be 96 years old, and not just 96, but a vibrant 96. that's one impressiveindividual. so, with this claim, this actually might be true, but, again, it's not becauseof juicing in itself. it's probably because individuals are getting more vegetables inparticular, which jack lalanne was a huge
proponent of tons of vegetables in your juicing,as opposed to not getting any vegetables at all in your diet, which, again, the americandiet is just sadly lacking in vegetables. there is evidence to support that a diet richin vegetables and some fruits, plant-based diet primarily, does help us to live longer.so if juicing's the way that you do that, then go for it. number six: juicing helpsto reduce toxins in your body. false. there is no evidence to support this one at all.now, i can hear you saying right now, "yeah, i gotcha. but, kristin, i went on this detoxdiet and i was juicing for days, and then i went on a fasting period and i felt amazingafterwards. so what the heck? this can't be true." what was probably the case on that"detox" diet is that you cut out all the processed
foods in your diet and all the processed foodsthat were in your body at the time, and if you've watch my other videos—and i encourageyou to—you know how bad processed foods are for us and all of the negative effectsthat it has. so simply by cutting out all of those processed foods, that's probablywhy you felt amazing, not the juicing in itself. and number seven, last but not least, my favoriteone: juicing will help you to lose weight. hmm…no. nope. nada. there's nothing to supportthis one either—zippo, zilch. you might be surprised to learn that a very high percentageof the women that come to me looking to lose weight, when i dive into their diet i findout that they're juicing. they think that it's healthy. they think that it's going tohelp with their weight loss, and then when
we dive into it we find out that it reallydoesn't. most of the time it's because they're adding a ton of fruit to their juices. whenyou add a bunch of fruit to your juices, even if you have a ton of vegetables, you're addinga ton of sugar and calories. that can really stall your weight loss progress. additionally,because the juice is absorbed very quickly into the body, you don't have that insolublefiber in there. since it's processed very quickly and it doesn't sit in your stomach,you're probably going to be pretty hungry pretty quickly afterwards and you're verylikely to overeat later. candidly, i like to eat. that's why i like the whole food sourcesrather than juicing. so, bottom line: is juicing good for you? well, yeah, it actually is ifyou stick with mass amounts of vegetables.
if you're adding a bunch of fruits that addsugars and calories then it may not be so good for you, in particular with your weightloss goals. in and of itself, juicing will not help you to lose weight. but if you stillwant to juice because you do want to get more vegetables in your diet and have all thoseother benefits that we talked about, here are my top recommendations on how to do soeffectively and actually accomplish your weight loss goals. number one: make sure that yourjuicing is predominantly vegetables. and i mean tons of vegetables. stay away from thestarchy ones. starchy carbs, starchy vegetables tend to process quickly and then when youput them in that liquid form they're gonna process even more quickly—not desirablefor somebody who wants to lose weight. number
two: ensure that juicing isn't an additionto your caloric intake, that you actually take into consideration the calories thatare involved in your juicing because they do count. it's all too easy to go over yourdaily caloric needs because you're juicing and because it's in liquid form, and sometimesthat doesn't fill you up, like we talked about earlier. and then number three: really watchthose fruits. if you're putting them into your juices, make sure it's really limitedquantities, and if you're going to be juicing, the timing of when you're taking in that juiceis actually really important, if you're adding fruit to it, when you're trying to achieveyour weight loss goals. first thing in the morning and first thing right after our weightworkout is the best time of all to have a
little bit of sugar. your body can processit most effectively during those times. any other time and your body's likely to storethat in fat, sabotaging your weight loss efforts. so that wraps up today's episode. i hope youreally enjoyed it, and if you did, go ahead and leave me comments. like i said earlier,i love hearing from you guys. and, remember, i'm still offering that 6 weeks to sexy, fit,and fab plan. go ahead and head to fab-university.com or figureandbikini.org and sign up for theemail updates to receive that. i'm kristin shaffer, found of fab-university.com and figureandbikini.org,and i can't wait to see you next time. but i'm doing, and if you get the…blah. don'tlaugh. you will. i do a lot of "blah," and a lot of "uh," and a lot of "agh."
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