Monthly archive for May 2015

Juicing 101 : What You Need to Know

Juicing 101 : What You Need to Know

Juicing is a great way to pack a ton of fresh fruits and vegetables into your diet, but before you get started, here’s a few things to take into consideration.

Benefits of Juicing

  • It’s very easy to get a wide variety of nutrients and vitamins in your diet because you can mask foods that you aren’t crazy about with others that you love. For example, if you’re not a fan of kale, you can throw a few stalks in and hide the taste with something sweeter like an apple or some fresh berries.
  • If you’re not a big veggie eater, you can easily consume your entire recommended daily intake in one glass of juice
Fiber
Because the juicer extracts the juice, leaving behind all the pulp, you’re missing out on all the fiber in the produce. To get around this, you can add a little of the pulp back into the juice, or use it for cooking. Vegetable pulp is a great addition to soup, and fruit pulp can be used in muffins and baked goods.

Calories and Cleansing
Everything you’re juicing is very good for you so you don’t have to be too worried about calories, but if you juice mainly fruits you will intake a higher calorie and sugar count. Vegetables, on the other hand, are pretty low in calories and sugar, so its good to mix both varieties in each glass of juice you consume. 

You’ve probably heard of people doing liquid diets where they consume nothing but juice. We don’t recommend this because you are losing out on fiber and some other important nutrients. And because the loss of fiber might not make you feel as full, your diet could backfire, causing you to crave a dessert in return.
Juicing 101 : What You Need to Know
The Juicing Machine
There are a lot of options out there, but we personally like the Breville brand. The Juice Fountain Compact is a great machine to start with and one of Breville’s lower priced options. You can always graduate up if you end up needing something more, but we think this model will work well for beginners and those who already juice regularly.

Overall, juicing is a wonderful addition to your diet, and one that we definitely recommend as a way to up your fruit and veggie intake. Just remember that no matter what you eat, you should always stick with a balanced diet, low in fats, high in plants, and always drink a lot of water.

If you have any questions on food plans, dieting, or your health in general, our personal trainers are happy to help. Give us a call at 616.997.6172 and we’ll talk you through your concerns and see what options are best for your weight and body goals.

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Juicing 101 : What You Need to Know

Talking About Healthy Kids and Teens on eightWest

Talking About Healthy Kids and Teens on eightWest

It’s never easy to see your child in pain. Whether they’ve had an accident, an injury on the field, or are having trouble with fine motor skills, you want to do everything you can to protect them and keep them safe. When we treat kids and teens, we try to make the experience fun so it’s enjoyable and kids can get back to feeling good again. In the process, we always educate families on how to keep their kids safe, while still allowing them to have fun and do the things that kids do.

We talked about this very topic with the delightful Terri DeBoer when we stopped by WOOD TV’s eightWest this week.
Talking About Healthy Kids and Teens on eightWest 

Gina Otterbein and Diana Painter talk with Terri DeBoer about kids, physical therapy, and health.

Some of the most common injuries that bring young children to us include sprains and strains, broken bones, and what’s commonly called growing pains or muscle imbalances. We can also help with fine motor challenges in school like cutting paper and handwriting. Teens tend to come in for things like concussions, sprains and strains from playing sports, back and shoulder pain due to poor posture, and strains due to texting and gaming.
Talking About Healthy Kids and Teens on eightWest
We also offer free helmet and backpack fitting assessments at all six of our locations. All you have to do is stop by with your child and their helmet or backpack.
Talking About Healthy Kids and Teens on eightWest

View our entire eightWest segment here.

If you have questions about kids’ safety, health, or pain they are experiencing, feel free to contact us at the location nearest you – Cedar Springs, Coopersville, Grand Rapids, Grant, Sparta, or Wayland. And, check out our previous segments on eightWest where we talked about running and stretching, direct access and women’s health.

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Talking About Healthy Kids and Teens on eightWest

Simple Smoothie

Simple Smoothie

This smoothie is simple to make and you can easily substitute any of the fruits out for whatever you already have on hand.


Ingredients

1 banana, cut in chunks
1 cup grapes
1 (6 ounce) greek vanilla yogurt
1/2 apple, cored and chopped
1 1/2 cups fresh spinach leaves

Directions
Place all ingredients into a blender. Cover, and blend until smooth. You may have to stop to push down anything that is stuck to the sides. Pour into 2 glasses and serve.

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Simple Smoothie