Wellness Wednesday: July 14
PINEAPPLE
If there’s one thing we go through the most here at Juice & Berry, it’s pineapple! It’s basically a staple for our juices, and it makes up our most popular smoothie—the Green Goddess. Not only is it sweet and tropical, but it also boasts great nutritional benefits that help your body feel its best. Today, we’re paying respect to our favorite fruit, the pineapple!
Pineapple actually originated in South America. Settlers from Europe coined the term “pineapple” due to its resemblance to the pinecone. The cultivation of pineapples eventually made its way throughout Mexico and the West Indies, and it was here that Columbus discovered pineapples and brought them back to Europe, which sparked their popularity in Hawaii.
Pineapple contains a digestive enzyme called bromelain, which promotes healthy and efficient digestion by breaking down proteins and converting them into amino acids and small peptides. Breaking down these proteins makes it easier to absorb in the small intestine, putting less strain on the digestive system as a whole.
The rich antioxidant content, specifically flavonoids and phenolic acids, in pineapples help to fight diseases and reduce oxidative stress in the body. This can reduce inflammation and help individuals who suffer from weakened immune systems and overall, promote a state of wellness.
Studies have also shown that pineapple can reduce the symptoms of arthritis, specifically those dealing with inflammation in the joints, in addition to easing pain caused by arthritis, thanks to the bromelain compounds. Going along with this, the bromelain compounds have even been shown to reduce recovery times after surgeries, like swelling and bruising. In one study, subjects who consumed bromelain prior to dental surgery had quicker recovery times, less reported pain, and even felt happier than those who didn’t.
Pineapple is just as good for you as it is delicious! You can incorporate it into your diet in a variety of ways, be it smoothies, yogurt bowls, even savory stir fries! Here at Juice & Berry, we use pineapple in our ever-popular Sunrise, Ginzing, Health Kick, and Sangria juices. We also blend pineapple into our Classic Bowl and make a tasty concoction using frozen pineapple in our Green Goddess smoothie. Pro tip from Head Juicerista Sami: order The Island with frozen pineapple for a tropical treat!
Balakrishnan, V., Hareendran, A., & Nair, C. S. (1981). Double-blind cross-over trial of an enzyme preparation in pancreatic steatorrhoea. The Journal of the Association of Physicians of India, 29(3), 207–209.
Khansari, N., Shakiba, Y., & Mahmoudi, M. (2009). Chronic inflammation and oxidative stress as a major cause of age-related diseases and cancer. Recent patents on inflammation & allergy drug discovery, 3(1), 73–80. https://doi.org/10.2174/187221309787158371
Majid, O. W., & Al-Mashhadani, B. A. (2014). Perioperative bromelain reduces pain and swelling and improves quality of life measures after mandibular third molar surgery: a randomized, double-blind, placebo-controlled clinical trial. Journal of oral and maxillofacial surgery : official journal of the American Association of Oral and Maxillofacial Surgeons, 72(6), 1043–1048. https://doi.org/10.1016/j.joms.2013.12.035
Roxas M. (2008). The role of enzyme supplementation in digestive disorders. Alternative medicine review : a journal of clinical therapeutic, 13(4), 307–314.
Wellness Wednesday: July 7
MACA
Maca is an incredibly unique ingredient. Often regarded as a superfood, it’s derived from the maca root plant and usually comes in powdered form. With its nutty, earthy, almost cooke-like taste, it makes for an excellent addition to your morning oatmeal or smoothie, especially when paired with nut butter! Today, we’re bringing awareness to this unique incredient.
Maca root is native to Peru and is sometimes referred to as the ‘Peruvian ginseng,’ used both as a culinary ingredient and medicinal ingredient. Maca root grows in harsh conditions and high altitudes in the Andes mountains, with altitudes reaching above 13,000 feet. Like cauliflower, broccoli, kale, and cabbage, the maca root is actually a cruciferous vegetable! The root is the main edible part of the maca plant, and when cultivated, is typically dried and turned into a powder.
While research on the benefits of maca is still being conducted, it clearly has a very nutritious vitamin and mineral profile. Maca is high in fiber, low in fat, and contains a very high amount of vitamin C, copper, and iron. Maca can also offer you a fair amount of potassium, vitamin B6, and manganese as well. With most Americans struggling to reach their daily requirement of these vitamins and minerals, a single serving of maca can help to fortify and add additional nutrients to your meals.
Maca has been shown to have mood boosting properties. By interacting with the hormones in your body, studies on maca have shown to help decrease stress and alleviate symptoms of anxiety and depression. This is due to a property called flavonoids.
Further, maca can also help to boost your energy. Not only will your exercise routine get a boost with better performance, but maca can also provide additional endurance, promote muscle growth, and increase strength. In addition to your muscles, maca can enhance brain performance and improve memory.
Maca has also been observed to help increase fertility in men by helping to increase sperm count while also helping to increase libido in both men and women. If having a baby is in your future, maca is a great supplement to add to your routine!
Maca is an excellent supplement to incorporate into your daily routine, whether you want to reap the benefits for increased energy and endurance, enhance fertility, reduce stress and anxiety, or just want to take advantage of its unique nutty flavor as a taste boost! You can find maca powder in our ever-popular Cold Brew protein shake. You can also request to have maca added to any of our smoothies, protein shakes, or acai bowls as well—just ask!
Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause (New York, N.Y.), 15(6), 1157–1162. https://doi.org/10.1097/gme.0b013e3181732953
Eun Hye Choi, Jung Il Kang, Jae Young Cho, Seung Ho Lee, Tae Seok Kim, Ik Hyun Yeo, Hyang Sook Chun, Supplementation of standardized lipid-soluble extract from maca (Lepidium meyenii) increases swimming endurance capacity in rats, Journal of Functional Foods, Volume 4, Issue 2, 2012, Pages 568-573, ISSN 1756-4646, https://doi.org/10.1016/j.jff.2012.03.002
Gonzales GF, Córdova A, Vega K, et al. Effect of Lepidium meyenii (MACA) on sexual desire and its absent relationship with serum testosterone levels in adult healthy men. Andrologia. 2002;34(6):367-372. doi:10.1046/j.1439-0272.2002.00519
Lee, M. S., Lee, H. W., You, S., & Ha, K. T. (2016). The use of maca (Lepidium meyenii) to improve semen quality: A systematic review. Maturitas, 92, 64–69. https://doi.org/10.1016/j.maturitas.2016.07.013
Melnikovova, I., Fait, T., Kolarova, M., Fernandez, E. C., & Milella, L. (2015). Effect of Lepidium meyenii Walp. on Semen Parameters and Serum Hormone Levels in Healthy Adult Men: A Double-Blind, Randomized, Placebo-Controlled Pilot Study. Evidence-based complementary and alternative medicine : eCAM, 2015, 324369. https://doi.org/10.1155/2015/324369
Stojanovska, L., Law, C., Lai, B., Chung, T., Nelson, K., Day, S., Apostolopoulos, V., & Haines, C. (2015). Maca reduces blood pressure and depression, in a pilot study in postmenopausal women. Climacteric : the journal of the International Menopause Society, 18(1), 69–78. https://doi.org/10.3109/13697137.2014.929649
Wellness Wednesday: June 30
COCONUT
Summer is all about the tropical flavors and beach-themed vibes, so it’s only fitting that this week, we pay homage to one of our most tropical ingredients of all: coconut! Coconuts are used in a wide variety of forms from coconut shreds, water, nectar, milk, flour, meat, oil, and butter, and their intense taste offers flavor depth to any dish or snack.
Classifying coconuts can get confusing—it’s a fruit, nut, and a seed all in one! In technical terms, it’s considered a “fibrous, one-seeded drupe.” They are comprised of a green exocarp shell, and inside of this green shell is the brown and hairy mesocarp you’re probably used to seeing. Once cracked open, you’ll find a white, fleshy interior (or the coconut meat) holding a creamy liquid (or the coconut milk). Coconut palm trees are native to tropical environments, growing in places like Hawaii and Madagascar.
Though coconuts might have gotten a bad rap in the past for their high saturated fat content, coconut packs a solid nutritional profile. The saturated fat in coconut actually works to help raise the good cholesterol in your body, promoting heart health. Coconut also contains a variety of vitamins and minerals, like magnesium, copper, zinc, manganese, and selenium, which many diets might be lacking. Like bananas, coconut contains a good amount of potassium in just one serving, reducing sodium levels and balancing blood pressure.
One of the most unique properties in coconut is MCTs, or medium-chain triglycerides, found in the oil. MCT oil is easily digested by the body and helps to promote the growth of good gut bacteria, reducing inflammation, supporting normal digestion, and protecting against metabolic syndrome. These MCTs are also converted into ketones, breaking down fat and acting as an energy source. MCTs are also ideal for athletes and are often supplemented given their ability to provide a quick energy source and break down lactate build up.
Coconut not only makes for a tasty topping, but its ability to keep you satiated, give you energy, and keep your body strong means it’s an excellent addition to your diet. You can find coconut shreds atop our Sunshine, Sweet + Savory, and Pitaya bowls, and blended inside our The Island smoothie. You can also find coconut nectar in our Green Goddess smoothie, drizzled on our Monkey and Sweet + Savory bowls, and atop our Bananas Foster toast.
Wellness Wednesday: June 23
CELERY
We definitely wouldn’t be a very good juice bar if we didn’t juice celery—and with all its health benefits, it’s for good reason! Today, we’re highlighting celery for our Wellness Wednesday featured ingredient.
Like berries and other fruits and vegetables, celery is loaded with antioxidants to help keep your cells, blood vessels, and organs happy and healthy. Celery is comprised of vitamin C, beta carotene, flavonoids, and phytonutrients, which can help reduce inflammation in multiple areas of the body and promote a healthy digestive system. Apart from this, celery also contains at least 12 more antioxidants as well.
One of the biggest benefits that’s been researched of celery is its support of the digestive system. The antioxidants found in celery work with its anti-inflammatory properties to ensure that proper digestion takes place throughout the entire digestive tract, even beginning in the stomach. One compound, pectin-based polysaccharides can reduce the risk of stomach ulcers, improve the stomach lining, and regulate stomach secretions.
Celery is a unique vegetable in the sense that it has an alkalizing effect on the body, meaning it helps to neutralize acid in the body due to its magnesium, iron, and sodium. These minerals are also essential for daily bodily functions, and they work with vitamins A (for immunity and eye health), K (which aids in blood clotting and improves bone density), C, potassium, and its low glycemic index to keep your blood sugar steady throughout the day. It even can reduce stress hormones in the body to keep you feeling your best!
Because of its high water content, celery can keep you hydrated and boost your energy levels if you ever face that mid-morning slump.
You can juice celery, eat it plain, dip it in hummus or ranch, spread some peanut butter and raisins on top, or steam it in soups or stir fries. Celery can be enjoyed in a multitude of ways to best suit your preference.
Come enjoy the benefits of celery in our Lean + Green and Ginzing juices or our Wellness shot. Or if you’re not a fan of this vegetable’s flavor, try adding a little bit to your protein shake to mask the taste!
Wellness Wednesday: June 16
RASPBERRIES
Plump, juicy, and a gorgeous deep red, raspberries make summer a little bit brighter with their appealing color and sweet taste! On top of being a delicious treat during berry season, raspberries also provide your body with numerous health benefits to keep you feeling your best and ready to conquer all of the summer activities! This Wednesday, we’re highlighting raspberries in all their glory.
Raspberries can come in the red, black, gold, and purple varieties, though you might be used to seeing the bright red hued berries at your local grocery store. They boast a complex flavor profile as well—sweet when ripe with a tart undertone. Raspberry season typically begins in June when these berries are at their sweetest and continues throughout the summer.
Raspberries are loaded with vitamins and minerals to keep you feeling your best. These small berries contain nearly half of the RDI of vitamin C, which promotes immune health, skin health, and collagen production. Like walnuts and salmon, raspberries also contain omega-3 fatty acids, which help to fight against heart disease and reduce the risk of strokes. Raspberries also make for a great low-sugar option, packing in only 5 grams per cup of berries, making them a great option for those with diabetes. They also contain 8 grams of fiber per serving, which can lower bad cholesterol and blood pressure as well.
The dark red color of raspberries provides a considerable amount of antioxidants, promoting healthy aging and reducing inflammation in the body. These antioxidants can also help with DNA repair and block enzymes that contribute to arthritis pain and Alzheimer’s disease by protecting against cell damage.
Raspberries make for a delightful addition atop our Sunshine bowl (and they’re blended in too for extra sweetness)! You can also find raspberries in our ever-popular Magic Dragon smoothie, and you can request to have them added atop your favorite acai bowl as well!
Wellness Wednesday: June 9
LEMONS
When life gives you lemons, make lemonade! And in this case, not only are lemons delicious and refreshing on a hot and sunny summer day, but they’re also extremely beneficial to your health when incorporated into your diet!
While the origin of lemons is unknown, they’re believed to have been first grown in either northern India, Burma, or China and spread throughout the Middle East and eventually Italy by Arabian traders. The lemon plant was originally grown as a form of decoration, and it wasn’t until hundreds of years until after it was first cultivated that it became incorporated into cooking. Lemons were first grown in California in 1751 until they made their way to Florida. In the U.S., lemons are now cultivated for lemon oil, lemon juice, and fruity flesh.
Lemons can actually help prevent kidney stones. When waste products build up and crystalize in the body, kidney stones are formed. The citric acid in lemons help to prevent the build-up and formation of kidney stones by increasing the pH and levels of urine in the body, making it a poor environment for these stones to form.
Lemons have also been observed to help prevent anemia. While it’s commonly known that the body absorbs most of its iron from red meat and fish, a body with a diet rich in plants might find it harder to absorb iron. Thus, lemons can help! Both the vitamin C and high citric acid content in lemons aids the body in the non-heme iron absorption process, ensuring you’re getting the most out of the plants you eat.
Additionally, lemons can help promote a healthy weight by either maintaining or helping with weight loss due to their unique plant compounds. The primary theory behind this claim is derived from the fact that soluble pectin fiber expands in your stomach and assists in keeping you fuller for longer, and because lemons are fiber-rich fruits, they can accomplish this, along with the polyphenol compounds. The vitamin C, hesperidin, and diosmin in lemons also helps to keep your heart healthy and protect against high cholesterol levels!
By incorporating lemons into our cold-pressed juices, it not only helps to keep them fresh, but it also boosts their nutritional content by helping your body absorb all of the vitamins and minerals present in fruits and vegetables. Our Lean + Green and Health Kick juices both have lemon present in their blends, and we also use lemon in our Green Goddess and Strawberry Lemonade smoothies!
Ballot, D., Baynes, R. D., Bothwell, T. H., Gillooly, M., MacFarlane, B. J., MacPhail, A. P., Lyons, G., Derman, D. P., Bezwoda, W. R., & Torrance, J. D. (1987). The effects of fruit juices and fruits on the absorption of iron from a rice meal. The British journal of nutrition, 57(3), 331–343. https://doi.org/10.1079/bjn19870041
Choi, G. S., Lee, S., Jeong, T. S., Lee, M. K., Lee, J. S., Jung, U. J., Kim, H. J., Park, Y. B., Bok, S. H., & Choi, M. S. (2004). Evaluation of hesperetin 7-O-lauryl ether as lipid-lowering agent in high-cholesterol-fed rats. Bioorganic & medicinal chemistry, 12(13), 3599–3605. https://doi.org/10.1016/j.bmc.2004.04.020
Fukuchi, Y., Hiramitsu, M., Okada, M., Hayashi, S., Nabeno, Y., Osawa, T., & Naito, M. (2008). Lemon Polyphenols Suppress Diet-induced Obesity by Up-Regulation of mRNA Levels of the Enzymes Involved in beta-Oxidation in Mouse White Adipose Tissue. Journal of clinical biochemistry and nutrition, 43(3), 201–209. https://doi.org/10.3164/jcbn.2008066
Joshipura, K. J., Hu, F. B., Manson, J. E., Stampfer, M. J., Rimm, E. B., Speizer, F. E., Colditz, G., Ascherio, A., Rosner, B., Spiegelman, D., & Willett, W. C. (2001). The effect of fruit and vegetable intake on risk for coronary heart disease. Annals of internal medicine, 134(12), 1106–1114. https://doi.org/10.7326/0003-4819-134-12-200106190-00010
Penniston, K. L., Nakada, S. Y., Holmes, R. P., & Assimos, D. G. (2008). Quantitative assessment of citric acid in lemon juice, lime juice, and commercially-available fruit juice products. Journal of endourology, 22(3), 567–570. https://doi.org/10.1089/end.2007.0304
Wellness Wednesday: June 2
BLUEBERRIES
Plump, round, and perfectly sweet, blueberries make the perfect smoothie bowl, yogurt parfait, or oatmeal topping—or just a satisfying snack in general! With Memorial Day this week, we’re highlighting this blue super berry as our Wellness Wednesday feature.
Blueberries are picked from a flowering shrub known as the Vaccinium sect. Cyanococcus, or more commonly referred to as simply the blueberry bush. Blueberries are close relatives to cranberries and huckleberries, and they actually start off as little green berries before acquiring their deep blue hue as they ripen. There are also two types of blueberries, too! The highbush blueberries are the ones you’re used to eating in the grocery store—those are cultivated in the United States. Lowbush blueberries, on the other hand, are the “wild” type of blueberry and are richer in antioxidants than their counterpart.
Of all berries, blueberries contain the most nutrients per serving. One cup of blueberries supplies 4 grams of fiber and nearly a third of your RDI of vitamin C, K, and manganese. They’re high in water content to keep you hydrated and low in calories with just 84 calories in one cup.
Not only are blueberries the most nutrient-dense berry, but they’re also deemed to be the most antioxidant rich of all fruits and vegetables. Antioxidants help to protect your body against free radicals, which cause cellular and DNA damage, thus helping to work against the aging process and prevent cancers.
The primary cause of death in the United States is heart disease, and blueberries can help prevent this and keep your heart healthy! When bad cholesterol is oxidized in the body, it builds up in your arteries, thus increasing the risk and acting as the first step in developing heart disease. However, in one study, a 2 oz serving of blueberries, eaten over the course of two weeks, was shown to reduce the oxidation of this bad cholesterol by up to 27%. Going along with this, blueberries can help to reduce blood pressure as well—another risk factor of heart disease.
One of the most interesting aspects of blueberries is that they can help to improve memory and cognitive function. Because blueberries are high in powerful antioxidants, they have been observed in assisting aging neurons in cell signaling and increasing brain function.
Blueberries are an essential ingredient to a variety of our menu items. You can enjoy blueberries as a frozen concoction in our Blueberry Pie and Coco Flax smoothies, blended in our Classic and Pitaya bowls, sitting atop our Sunshine and Classic acai bowls, or enjoyed on our underrated Blueberry Zest toast! You can also add blueberries atop a bowl of your choosing or blended into your smoothie as well—just ask!
De Bont, R., & van Larebeke, N. (2004). Endogenous DNA damage in humans: a review of quantitative data. Mutagenesis, 19(3), 169–185. https://doi.org/10.1093/mutage/geh025
Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of agricultural and food chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332.
Prior RL, Cao G, Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000 Jul-Aug;83(4):950-6. PMID: 10995120.
Wolfe KL, Kang X, He X, Dong M, Zhang Q, Liu RH. Cellular antioxidant activity of common fruits. J Agric Food Chem. 2008 Sep 24;56(18):8418-26. doi: 10.1021/jf801381y. Epub 2008 Aug 30. PMID: 18759450.
Wellness Wednesday: May 26
Looking for that mid-week mood boost? Cacao nibs have got you covered! For Wellness Wednesday, we’ll be highlighting these little serotonin-boosting nibs as our featured superfood ingredient.
Cacao nibs are slightly bitter, chopped bits of the cacao bean, deriving from the Theobroma cacao tree. Though you might be familiar with chocolate, cacao nibs differ in that they’re completely raw, unprocessed, and unsweetened. Nicknamed “nature’s chocolate chips” for this very reason, cacao nibs are harvested in tropical and Amazonian regions, originating from Africa and countries like Brazil, Malaysia, Indonesia, and Ecuador.
While naturally low in sugar, cacao nibs provide an excellent source of magnesium, manganese, copper, fiber, protein, and healthy fats. Many people are often lacking magnesium in their diets even though it’s a necessary mineral needed for 300+ enzyme reactions in the body, so cacao nibs can help get in your daily recommended intake.
Cacao nibs are also incredibly high in antioxidants, protecting against cell damage and diseases like heart disease and cancer, and contain anti-inflammatory properties, which help protect against injury and sickness. The antioxidants in cacao nibs—epicatechins and catechins—have been studied to potentially have anti-cancer effects on the body. While reducing inflammation, they can help to prevent the spread of cancer cells and even promote death of cancer cells already in the body. In one study, cacao beans stopped the spread of colon cancer and lung and prostate cancer in rodents.
Cacao nibs are an excellent addition to any bowl! They come on top of our Sweet + Savory bowl, but you can add them to your favorite bowl as well. They’re even delicious on top of our Bananas Foster toast, or provide the perfect and satisfying crunch to the Chocolate Peanut Butter or Cold Brew protein shakes! Try them today!
Bauer, D., de Abreu, J. P., Oliveira, H. S., Goes-Neto, A., Koblitz, M. G., & Teodoro, A. J. (2016). Antioxidant Activity and Cytotoxicity Effect of Cocoa Beans Subjected to Different Processing Conditions in Human Lung Carcinoma Cells. Oxidative medicine and cellular longevity, 2016, 7428515. https://doi.org/10.1155/2016/7428515
Biswas S. K. (2016). Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?. Oxidative medicine and cellular longevity, 2016, 5698931. https://doi.org/10.1155/2016/5698931
Collins, J. F., Prohaska, J. R., & Knutson, M. D. (2010). Metabolic crossroads of iron and copper. Nutrition reviews, 68(3), 133–147. https://doi.org/10.1111/j.1753-4887.2010.00271
Hunter P. (2012). The inflammation theory of disease. The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. EMBO reports, 13(11), 968–970. https://doi.org/10.1038/embor.2012.142
Martín, M. A., Goya, L., & Ramos, S. (2016). Preventive Effects of Cocoa and Cocoa Antioxidants in Colon Cancer. Diseases (Basel, Switzerland), 4(1), 6. https://doi.org/10.3390/diseases4010006
Selmi, C., Mao, T. K., Keen, C. L., Schmitz, H. H., & Eric Gershwin, M. (2006). The anti-inflammatory properties of cocoa flavanols. Journal of cardiovascular pharmacology, 47 Suppl 2, S163–S176. https://doi.org/10.1097/00005344-200606001-00010
Wellness Wednesday: May 19
HEMP SEEDS
One of the most nutritionally dense and powerful seeds on the planet, hemp seeds are an extremely beneficial addition to your diet but are often overlooked and underrated! To give these seeds the attention they deserve, we’re highlighting them as today’s Wellness Wednesday feature ingredient.
Although hemp seeds are derived from the Cannabis plant, they do not offer any mind-altering effects. Instead, they are cultivated and added to food dishes to enhance the nutritional profile of your meal.
Hemp seeds boast nearly 10 grams of protein in one, 3-tablespoon serving. Not only that, but hemp seeds are considered a “complete” source of protein, which means they contain all nine essential amino acids. These amino acids cannot be produced by the body alone and must be indigested through food, and they are necessary for building muscle.
These powerful seeds are also high in healthy unsaturated fats, including omega-3 fatty acids, which are essential for long-term heart health. More specifically, these omega-3 fatty acids can reduce blood pressure, reduce the risk of heart attacks and strokes, delay the absorption of plaque in the arteries, minimize the risk of abnormal heart rhythm, and reduce triglycerides (or unhealthy fats).
In addition, hemp seeds act as an excellent source of fiber, which, as we know, help to keep you fuller for longer, stabilize blood sugar levels, assist in weight loss and keeping a healthy weight, and aid in maintaining a healthy gut.
One of the most interesting and striking benefits of hemp seeds is that they’ve been studied to have neuroprotective effects, benefiting those with Parkinson’s, Multiple sclerosis, Alzheimer’s, those prone to seizures, and those suffering from neuropathic pain. Coupling this, studies have suggested that hemp seeds have anti-inflammatory properties, helping to manage type II diabetes, arthritis, heart disease, and metabolic syndrome.
You can find hemp seeds on top of our Pitaya bowl—a delicious mix of pink dragonfruit puree and berries with a slightly sweet and cinnamon flavor. You can also request hemp seeds on any of our açai bowls as well, or we can blend hemp seeds into your favorite protein shake or smoothie. Take advantage of these powerful little seeds!
Kromhout, D., Bosschieter, E. B., & de Lezenne Coulander, C. (1985). The inverse relation between fish consumption and 20-year mortality from coronary heart disease. The New England journal of medicine, 312(19), 1205–1209. https://doi.org/10.1056/NEJM198505093121901
Maroon, J., & Bost, J. (2018). Review of the neurological benefits of phytocannabinoids. Surgical neurology international, 9, 91. https://doi.org/10.4103/sni.sni_45_18
Minihane, A. M., Vinoy, S., Russell, W. R., Baka, A., Roche, H. M., Tuohy, K. M., Teeling, J. L., Blaak, E. E., Fenech, M., Vauzour, D., McArdle, H. J., Kremer, B. H., Sterkman, L., Vafeiadou, K., Benedetti, M. M., Williams, C. M., & Calder, P. C. (2015). Low-grade inflammation, diet composition and health: current research evidence and its translation. The British journal of nutrition, 114(7), 999–1012. https://doi.org/10.1017/S0007114515002093
Rodriguez-Leyva, D., & Pierce, G. N. (2010). The cardiac and haemostatic effects of dietary hempseed. Nutrition & metabolism, 7, 32. https://doi.org/10.1186/1743-7075-7-32
Wang, Q., Liang, X., Wang, L., Lu, X., Huang, J., Cao, J., Li, H., & Gu, D. (2012). Effect of omega-3 fatty acids supplementation on endothelial function: a meta-analysis of randomized controlled trials. Atherosclerosis, 221(2), 536–543. https://doi.org/10.1016/j.atherosclerosis.2012.01.006
Wellness Wednesday: May 5
CINNAMON
We have a double celebration for you today: Happy Cinco de Mayo AND Wellness Wednesday! Today, we’re highlighting a spice popular in traditional Mexican cuisine to honor the culture and heritage: cinnamon.
Cinnamon is commonly used in Mexican cooking in a variety of ways. From spicing up hot chocolate to coating sweet churros to adding flavor to mole sauce, cinnamon is used in both sweet and savory dishes. The most popular variety of cinnamon used is Ceylon cinnamon, which originates from Sri Lanka from the inner bark of evergreen trees.
Cinnamon is known to have anti-bacterial, anti-viral, and anti-fungal properties, making it a great addition to your healthy lifestyle. Cinnamon contains essential oils called cinnamaldehyde, which have medicinal and soothing properties as well.
Cinnamon is rich in powerful antioxidants called polyphenols and has been deemed more powerful than other anti-inflammatory foods like garlic and oregano in terms of antioxidant activity. Not only does this help to fight infection in the body, but it also lowers your risk of disease.
In the United States, heart disease is regarded as the number one cause of premature death. Cinnamon helps to fight this by reducing bad LDL cholesterol, increasing good cholesterol, and reducing blood pressure.
Try our PB + Cin smoothie—a delicious combination of cinnamon and peanut butter with the hidden addition of kale! Or find cinnamon in our Pitaya bowl, Lumberjack protein shake, The Island smoothie, and Bananas Foster toast. You can also add cinnamon to your favorite protein shake, smoothie, or açaí bowl as well!
Allen, R. W., Schwartzman, E., Baker, W. L., Coleman, C. I., & Phung, O. J. (2013). Cinnamon use in type 2 diabetes: an updated systematic review and meta-analysis. Annals of family medicine, 11(5), 452–459. https://doi.org/10.1370/afm.1517
Kirkham, S., Akilen, R., Sharma, S., & Tsiami, A. (2009). The potential of cinnamon to reduce blood glucose levels in patients with type 2 diabetes and insulin resistance. Diabetes, obesity & metabolism, 11(12), 1100–1113. https://doi.org/10.1111/j.1463-1326.2009.01094.x
Rao, P. V., & Gan, S. H. (2014). Cinnamon: a multifaceted medicinal plant. Evidence-based complementary and alternative medicine : eCAM, 2014, 642942. https://doi.org/10.1155/2014/642942
Wellness Wednesday: April 28
GOJI BERRIES
Sweet, chewy, and delicious, these small, dried berries make the perfect texture and flavor addition to your bowl or smoothie. Goji berries, that is!
Goji berries, also known as wolfberries, are native to Asia and have been praised for their medicinal and superfood qualities. Goji berries have been known for their anti-aging properties, eye health benefits, and their ability to help strengthen the liver, lungs, and and kidneys.
Goji berries contain more than 500% of the RDI of Vitamin A in a single 1-oz serving, which aids in immune health. In addition, goji berries are high in iron and fiber, making them an excellent choice for those on a plant-based diet as well, promoting the creation of healthy red blood cells.
A few research studies have also suggested that goji berries can help to promote eye health as well, aiding in the prevention of vision loss due to macular degeneration. They do this by preventing hypopigmentation of the macula, or central area of the retina, and softening the fatty deposits under the retina as well. They’re also high in a special antioxidant called zeaxanthin, which protects against damage to your lenses and retinas.
Goji berries have been regarded for their immune-boosting properties, enhancing immunity naturally and helping to fight off infection. Specifically, studies have shown that goji berries have helped the body fight off the influenza virus, which is especially important now more than ever!
Goji berries can be found on the Classic Bowl and blended inside the Peanut Butter & Jelly protein shake (they give it that unique, sweet jelly flavor!). You can also request to add goji berries on top of your favorite bowl or blended inside a smoothie or protein shake of your choosing.
Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Review on iron and its importance for human health. Journal of research in medical sciences : the official journal of Isfahan University of Medical Sciences, 19(2), 164–174.
Bucheli, P., Vidal, K., Shen, L., Gu, Z., Zhang, C., Miller, L. E., & Wang, J. (2011). Goji berry effects on macular characteristics and plasma antioxidant levels. Optometry and vision science : official publication of the American Academy of Optometry, 88(2), 257–262. https://doi.org/10.1097/OPX.0b013e318205a18f
Mathenge W. (2014). Age-related macular degeneration. Community eye health, 27(87), 49–50.
Roberts, J. E., & Dennison, J. (2015). The Photobiology of Lutein and Zeaxanthin in the Eye. Journal of ophthalmology, 2015, 687173. https://doi.org/10.1155/2015/687173
Vidal, K., Bucheli, P., Gao, Q., Moulin, J., Shen, L. S., Wang, J., Blum, S., & Benyacoub, J. (2012). Immunomodulatory effects of dietary supplementation with a milk-based wolfberry formulation in healthy elderly: a randomized, double-blind, placebo-controlled trial. Rejuvenation research, 15(1), 89–97. https://doi.org/10.1089/rej.2011.1241
Wellness Wednesday: April 21
CHIA SEEDS
Though they might be small, they sure are mighty! This Wellness Wednesday, we’re highlighting one of the healthiest and nutrient-dense items on our menu: Chia seeds.
Chia seeds are teeny tiny black seeds derived from the flowering Salvia hispanica plant, or simply the chia plant, which is part of the mint family. The chia plant is native to tropical climates, specifically Mexico and Guatemala, and were believed to be consumed by the Aztecs and Mayans. In fact, the word “chia” is Mayan for “strength.”
A single ounce of chia seeds contains a whopping 11 grams of fiber, granting women nearly half and men nearly a third of the recommended daily intake. Because of the fiber in chia seeds is insoluble, it can help to stabilize blood sugar and reduce the risk of diabetes by slowing the absorption of sugar in the body. Chia seeds are also a significant source of omega-3 fatty acids and are considered the best plant-based source of these heart-healthy fatty acids. This is associated with a lower risk of heart disease, cancer, and premature death.
Chia seeds also contain all nine essential amino acids, acting as an excellent plant-based protein source. By weight, chia seeds are 14% protein, and in one ounce, chia seeds contain 4 grams of plant-based protein. Because of this, chia seeds can help to keep you fuller for longer and reduce night-time cravings, helping you achieve your health, fitness, and weight-loss goals.
These tiny seeds are extremely versatile and easy to incorporate into your daily diet. Not only do they have a nearly nonexistent taste, they can be added to pretty much anything, from your morning oatmeal to a toast topping to your baked goods. Mixing one tablespoon of chia seeds with three tablespoons of water produces a gel-like consistency, acting as an egg replacement in your favorite cake or cookie recipe. You can even eat chia seeds as a main dish by soaking them in almond milk overnight for a satisfying chia pudding breakfast!
The next time you stop by Juice & Berry, take full advantage of these super seeds by ordering a Sunshine bowl, Sweet & Savory bowl, Cherries & Berries protein shake, Blueberry Zest toast, Citrus quinoa bowl, or add them on top of any of your favorite avocado toasts, quinoa bowls, or in your protein shake or smoothie! The possibilities are endless!
Ayerzera, R. & Coates, W. (2011). Protein content, oil content and fatty acid profiles as potential criteria to determine the origin of commercially grown chia (Salvia hispanica L.). Industrial Crops and Products, 34(2), 1366-1371. https://doi.org/10.1016/j.indcrop.2010.12.007
J. Agric. (2013). Food Chem. 61(1) 193–201. https://doi.org/10.1021/jf3034978
Simopoulos A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 56(8), 365–379. https://doi.org/10.1016/s0753-3322(02)00253-6
Weigle, D. S., Breen, P. A., Matthys, C. C., Callahan, H. S., Meeuws, K. E., Burden, V. R., & Purnell, J. Q. (2005). A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition, 82(1), 41–48. https://doi.org/10.1093/ajcn.82.1.41
Vázquez-Ovando, A., Rosado-Rubio, G., Chel-Guerrero, L., & Betancur-Ancona, D. (2009). Physicochemical properties of a fibrous fraction from chia (Salvia hispanica L.). LWT - Food Science and Technology, 42(1), 168-173. https://doi.org/10.1016/j.lwt.2008.05.012
Wellness Wednesday: April 14
BEETROOT
Bright, vibrant, and deliciously earthy, beetroots really do pack a punch in terms of both flavor and nutrients! Today’s Wellness Wednesday feature is all about these striking root vegetables.
Beets are part of the root vegetable family, just like carrots and potatoes. Beets are most commonly known by their bright red color, however, they also came be found in yellow, white, pink, and purple varieties as well. The first recorded beetroot cultivation can be dated back to the sixteenth century, and although they’re typically grown in the cooler months, Ancient Romans and Grecians regarded them so highly that they developed ways to grow them in the hot summer months, too.
The beetroot is a low-calorie, high fiber vegetable, with 2-3 grams in a 3/4 cup serving. Beets get their bright red hues from the pigment betanin, which also offers numerous health benefits similar to other antioxidants, like protecting against cell and DNA damage.
Beetroots can also help your heartbeat (get it?) as well. They can help your heart by lowering blood pressure and increasing nitric oxide formation, which protects against damage to the blood vessels and heart, thus reducing risk of heart disease and stroke.
Going along with this, beetroots can also increase exercise capacity and overall endurance due to their inorganic nitrate content. More specifically, they increase the efficiency of the mitochondria, which generates energy. Because of this, beetroots are an excellent source of energy prior to cycling, running, or strenuous exercise requiring high stamina.
Beets offer a complex flavor profile while also keeping you energized and healthy. You can take advantage and enjoy beets on a perfectly toasted piece of sourdough with our house-made beet hummus, in a refreshing Sangria juice, or a frozen Red Velvet smoothie concoction. You can also add beets to a juice of your choice in a custom creation!
Ezzati, M., Lopez, A. D., Rodgers, A., Vander Hoorn, S., Murray, C. J., & Comparative Risk Assessment Collaborating Group (2002). Selected major risk factors and global and regional burden of disease. Lancet (London, England), 360(9343), 1347–1360. https://doi.org/10.1016/S0140-6736(02)11403-6
Larsen, F. J., Schiffer, T. A., Borniquel, S., Sahlin, K., Ekblom, B., Lundberg, J. O., & Weitzberg, E. (2011). Dietary inorganic nitrate improves mitochondrial efficiency in humans. Cell metabolism, 13(2), 149–159. https://doi.org/10.1016/j.cmet.2011.01.004
Murphy, M., Eliot, K., Heuertz, R. M., & Weiss, E. (2012). Whole beetroot consumption acutely improves running performance. Journal of the Academy of Nutrition and Dietetics, 112(4), 548–552. https://doi.org/10.1016/j.jand.2011.12.002
Webb, A. J., Patel, N., Loukogeorgakis, S., Okorie, M., Aboud, Z., Misra, S., Rashid, R., Miall, P., Deanfield, J., Benjamin, N., MacAllister, R., Hobbs, A. J., & Ahluwalia, A. (2008). Acute blood pressure lowering, vasoprotective, and antiplatelet properties of dietary nitrate via bioconversion to nitrite. Hypertension (Dallas, Tex. : 1979), 51(3), 784–790. https://doi.org/10.1161/HYPERTENSIONAHA.107.103523
Wellness Wednesday: April 7
DATES
Dates might have a strange, wrinkly appearance, but once you give them a try, you’ll be hooked! They have a sweet, caramel-y taste and soft, chewy texture, making them the perfect way to satisfy your sweet-tooth craving while taking advantage of extra nutrients. For today’s Wellness Wednesday, we’ll be highlighting dates!
Dates are derived from the phoenix dactylifera plant, or the date palm plant, which is a flowering species originating from the palm family grown in tropical environments. The fruit of the plant, the dried date, are considered a stone fruit and feature a fleshy exterior surrounding a thin, hard pit. Dates are native to Morocco, but they’re now grown in multiple tropical regions around the world, including warmer parts of the United States.
Dates offer a large amount of calcium in addition to providing nearly a fifth of the recommended daily value of copper in just two medjool dates. Dates are also rich in potassium, vitamin B, iron, magnesium, and are very high in fiber, packing in 3 grams per serving.
The high fiber content of dates can help protect against heart disease by lowering bad cholesterol, clearing your arteries of excess plaque, and providing antioxidants to your body, including carotenoid and phenolic acid, which fight against cell damage caused by free radicals.
Dates are also an excellent natural energy source. Because of their high carb content in a smaller, concentrated serving size, dates can offer a quick energy boost without the caffeine.
Dates can be consumed in a variety of ways: blended into smoothies, chopped and added to salads and flatbreads, or pureed and used as a sugar alternative in your baking recipes! Dates make for an excellent sugar alternative because of their naturally occurring sugars.
Though dates might seem daunting because of their dried appearance, they make for a delicious and sweet ingredient addition. You can enjoy the sweet taste of dates and nutritional benefits they supply in our Strawberry Banana protein shake, Peanut Butter & Jelly protein shake, Salted Caramel smoothie, Artichoke & Date flatbread, Sweet & Savory açaí bowl, or try adding it to your favorite smoothie, shake, or even avocado toast!
Al-Farsi, M. A., & Lee, C. Y. (2008). Nutritional and functional properties of dates: a review. Critical reviews in food science and nutrition, 48(10), 877–887. https://doi.org/10.1080/10408390701724264
Borochov-Neori, H., Judeinstein, S., Greenberg, A., Volkova, N., Rosenblat, M., & Aviram, M. (2013). Date (Phoenix dactylifera L.) fruit soluble phenolics composition and anti-atherogenic properties in nine Israeli varieties. Journal of agricultural and food chemistry, 61(18), 4278–4286. https://doi.org/10.1021/jf400782v
Huang D. (2018). Dietary Antioxidants and Health Promotion. Antioxidants (Basel, Switzerland), 7(1), 9. https://doi.org/10.3390/antiox7010009
Rahmani, A. H., Aly, S. M., Ali, H., Babiker, A. Y., Srikar, S., & Khan, A. A. (2014). Therapeutic effects of date fruits (Phoenix dactylifera) in the prevention of diseases via modulation of anti-inflammatory, anti-oxidant and anti-tumour activity. International journal of clinical and experimental medicine, 7(3), 483–491.
Slavin, J., & Carlson, J. (2014). Carbohydrates. Advances in nutrition (Bethesda, Md.), 5(6), 760–761. https://doi.org/10.3945/an.114.006163
Wellness Wednesday: March 31
CARROTS
In celebratory nature, we’re bringing to you a festive Wellness Wednesday featured ingredient this week: Carrots!
Carrots are a part of the root vegetable family originating from Persia. Though you may be most familiar with the orange variety, carrots also come in many colors of the rainbow, including purple, black, red, white, and yellow varieties.
Carrots are highly nutritious and make for a crunchy and satisfying snack. Their bright orange hues are derived from the beta-carotene pigment, which is converted by the body into vitamin A. Additionally, carrots are high in soluble fiber, which helps to keep you fuller for longer and feeds the good bacteria in your gut, which can reduce the risk of disease. High fiber foods can also help to lower cholesterol and blood sugar levels, making carrots an excellent low-glycemic snack choice. Carrots are also mostly comprised of water, keeping you hydrated as you graze!
The high vitamin A content in carrots help to promote good vision, which you may have already known! Apart from this, vitamin A helps immune function, growth, and development.
In addition to beta carotene, carrots are comprised of many antioxidant compounds, including alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins, which all work together in the body to improve eye health, decrease the risk of heart disease, and reduce the risk of cancer.
Our most popular carrot-based option is our bright and vibrant MS Highway juice, which is a cold-pressed blend of carrot, green apple, and ginger. You can also sample carrot in our Sangria juice, hidden in the Orange Splat protein shake, or sprinkled on your Sesame quinoa bowl. You can also request shredded carrots be added to any of our quinoa bowls, and we can include carrots in your protein shake as well, if you’re not a fan of the taste! Keep your eyes healthy—carrots aren’t just for rabbits!
Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ (Clinical research ed.), 346, f1378. https://doi.org/10.1136/bmj.f1378
Agnieszka Nawirska, Monika Kwaśniewska, Dietary fibre fractions from fruit and vegetable processing waste. Food Chemistry, Volume 91, Issue 2, 2005, Pages 221-225, ISSN 0308-8146, doi:10.1016/j.foodchem.2003.10.005.
Nicolle C, Cardinault N, Aprikian O, et al. Effect of carrot intake on cholesterol metabolism and on antioxidant status in cholesterol-fed rat. Eur J Nutr. 2003;42(5):254-261. doi:10.1007/s00394-003-0419-1
Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. Published 2013 Apr 22. doi:10.3390/nu5041417
Tanumihardjo SA. Vitamin A: biomarkers of nutrition for development. Am J Clin Nutr. 2011;94(2):658S-65S. doi:10.3945/ajcn.110.00577
Wellness Wednesday: March 24
AVOCADOS
Round, rich, buttery, nutty, creamy, and nutritious, avocados have become the ultimate plant-based millennial’s go-to brunch, lunch, and dinner ingredient—and for good reason! Avocados make for tasty toast toppings, hearty additions to salads, and savory snacks, like guacamole. Not only are they delicious, but avocados can improve your health in a multitude of ways. With that, this Wellness Wednesday, we’ll be highlighting avocados.
Avocados are green fleshy fruits with a dark brown, textured, leathery coating. While their green coloring might lead you to believe they’re part of the vegetable family, avocados are, indeed, classified as a berry! Avocados pass the botanical criteria for the berry classification, including having a fleshy interior and a hard seed in the middle.
The rich nutritional profile of avocados has been shown to improve a variety of health issues. Avocados contain healthy monounsaturated fatty acids, which can improve heart health and decrease inflammation in the body while also lowering bad cholesterol. In addition, avocados boast an impressive fiber content. A mere 100-gram (or 3.5 ounce) serving of avocado, which is one small avocado or half a Haas avocado, offers 7 grams of fiber, or more than a fourth of the recommended daily intake. High fiber intake can have beneficial effects on digestive health and help to reduce blood sugar levels. They’re also higher in potassium than bananas!
Although you might be consuming many nutrient-dense foods, your body needs assistance in absorbing these nutrients in order to reap the full benefits of their nutritional profiles. Consuming avocados can help in this process. Certain nutrients, such as vitamins A, D, E, and K, are fat-soluble nutrients, meaning that they need to be combined with a fat to move from the digestive tract and be fully absorbed by the body. One study found that incorporating avocado or even avocado oil to your salad significantly increased antioxidant absorption.
Additionally, the powerful makeup of avocados can also improve eye health, prevent cancer, and improve symptoms of arthritis.
The next time you make a stop at Juice & Berry, be sure to take advantage of all that avocados have to offer and pick up a Caprese or Refresh avocado toast! You can also enjoy avocados in the Green Goddess smoothie Apple Jacks protein shake, Burrito and Sesame quinoa bowls, or Sweet & Savory açaí bowl.
We can even add avocados into any number of our menu items per request. Try a scoop in your Chocolate Peanut Butter protein shake for a creamy addition that doesn’t impact the taste!
Aburto, N. J., Hanson, S., Gutierrez, H., Hooper, L., Elliott, P., & Cappuccio, F. P. (2013). Effect of increased potassium intake on cardiovascular risk factors and disease: systematic review and meta-analyses. BMJ (Clinical research ed.), 346, f1378. https://doi.org/10.1136/bmj.f1378
Basu, A., Devaraj, S., & Jialal, I. (2006). Dietary factors that promote or retard inflammation. Arteriosclerosis, thrombosis, and vascular biology, 26(5), 995–1001. https://doi.org/10.1161/01.ATV.0000214295.86079.d1
Burton-Freeman B. Dietary fiber and energy regulation. J Nutr. 2000;130(2S Suppl):272S-275S. doi:10.1093/jn/130.2.272S
Carranza-Madrigal J, Herrera-Abarca JE, Alvizouri-Muñoz M, Alvarado-Jimenez MR, Chavez-Carbajal F. Effects of a vegetarian diet vs. a vegetarian diet enriched with avocado in hypercholesterolemic patients. Arch Med Res. 1997;28(4):537-541.
Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005;135(3):431-436. doi:10.1093/jn/135.3.431
Wellness Wednesday: March 17
ALMONDS
Almonds can come in so many forms: raw almonds, roasted almonds, chocolate-covered almonds, slivered almonds, almond mylk, almond flour, almond butter, almond oil; you get the idea! But did you know that almonds can also help you live a happy and healthy life in addition to being a delicious ingredient in your diet? For this week’s Wellness Wednesday, we’re highlighting almonds.
Almonds are believed to have originated in China and the Middle East. They’ve been enjoyed by humans in Asia and along the Mediterranean coast for thousands of years. It’s also been said that almonds were praised by the Romans and Egyptians and were used in bread recipes served to royalty. The almond didn’t originally arrive in the United States until the 1700s when an almond tree was brought to California from Spain. However, it wasn’t until the late 1800s when these tree nuts began to be cultivated in California’s Central Valley.
Almonds are actually a part of the peach and stone fruit family; they’re considered to be the hard fruit from the Prunus dulcis, or almond tree, and are grown inside of a harder shell. Because of this, they can also cause similar allergic reactions in those with stone fruit allergies.
As with most nuts, almonds deliver a large amount of nutrients in a small serving. Just one once of almonds contains 6 grams of protein, 3.5 grams of fiber, 14 grams of healthy fats, and more than a third of the recommended daily value of Vitamin E and manganese.
We’ve mentioned this before, and we’ll mention it again; almonds are incredibly high in antioxidants, which supplies our bodies with numerous health benefits. Antioxidants protect against and reduce oxidative stress in the body, which helps lower the risk of cancer, slow the aging process, and reduce inflammation. The majority of these antioxidants can be found in the dark brown skin of the almond, so it’s best to opt for raw or roasted almonds rather than blanched.
Almonds can also help to lower blood sugar levels. While low in carbs, almonds are high in healthy fats, fiber, protein, and magnesium. In just two ounces of almonds, you’re consuming more than half the RDI of magnesium, which is involved in lowering blood sugar levels and improving insulin production, thus also contributing to the management of type II diabetes.
Almonds are incorporated in almost all of our menu: Our protein shakes and smoothies use an almond milk base (with a couple exceptions that opt for coconut water instead), our Classic açaí bowl and Pesto flatbread are topped with raw slivered almonds, and our Sunshine açaí bowl, Blueberry Pie smoothie, and Salted Caramel smoothie all incorporate almond butter in their ingredient lists.
You can always request your bowl, toast, or flatbread to be topped with slivered almonds, and we can also add almond butter to your açaí bowl, avocado toast (an underrated combination), and protein shake or smoothie so that you can take advantage of the nutritious goodness that almonds have to offer!
Ames BN, Shigenaga MK, Hagen TM. Oxidants, antioxidants, and the degenerative diseases of aging. Proc Natl Acad Sci U S A. 1993;90(17):7915-7922. doi:10.1073/pnas.90.17.7915
de Lordes Lima M, Cruz T, Pousada JC, Rodrigues LE, Barbosa K, Canguçu V. The effect of magnesium supplementation in increasing doses on the control of type 2 diabetes. Diabetes Care. 1998;21(5):682-686. doi:10.2337/diacare.21.5.682
Garrido I, Monagas M, Gómez-Cordovés C, Bartolomé B. Polyphenols and antioxidant properties of almond skins: influence of industrial processing. J Food Sci. 2008;73(2):C106-C115. doi:10.1111/j.1750-3841.2007.00637.x
Jenkins DJ, Kendall CW, Josse AR, et al. Almonds decrease postprandial glycemia, insulinemia, and oxidative damage in healthy individuals. J Nutr. 2006;136(12):2987-2992. doi:10.1093/jn/136.12.2987
Ryan MF. The role of magnesium in clinical biochemistry: an overview. Ann Clin Biochem. 1991;28 ( Pt 1):19-26. doi:10.1177/000456329102800103
Wellness Wednesday: March 10
CAYENNE PEPPER
Happy Wednesday! Today’s feature ingredient is: cayenne pepper.
Not only does it pack a bit of heat taste-wise, but cayenne pepper brings the heat in terms of nutrition as well. While you may be used to adding a bit of spice to your cooking with cayenne pepper, incorporating it into your diet can provide you with numerous health benefits.
Cayenne pepper has been used in herbal medicine for thousands of years. The powdered form of cayenne comes from a red chili pepper closely related to bell and jalapeño peppers. Although you only use a very small amount at once, cayenne pepper can supply you with a large variety of nutrients, including vitamins A, E, C, B6, K, manganese, potassium, riboflavin, and fiber. The hot taste of cayenne pepper along with its nutritional content comes from the active ingredient capsaicin, and the more capsaicin content, the hotter the cayenne pepper will taste.
With capsaicin, cayenne pepper has been shown to help to increase metabolism by increasing the heat in your body, thus burning a greater amount of calories during the day through a process called thermogenesis. Along with this, cayenne can also help in keeping your appetite under control through the reducing the production of ghrelin, the hunger hormone. With this, cayenne pepper can support you in your weight loss goals.
In addition to spicing up your food, incorporating cayenne in your cooking can help you maintain a healthy digestive system. It does this by increasing fluid production in the stomach, protecting the stomach against infections and helping to deliver enzymes to the stomach while protecting against stomach ulcers. Cayenne pepper does this by stimulating nerves in the stomach that are used to protect against injuries.
The capsaicin in cayenne also helps fight against the risk of cancer by fighting against cancer growth pathways in the body. Various studies have displayed promising results, suggesting that consuming cayenne has lowered the risk of multiple types of cancers, including skin, prostate, and pancreatic cancers.
Cayenne pepper is incredibly easy to incorporate into your diet. Simply add it to cooking through adding it to your pasta sauces, seasoning your french fries or roasted vegetables, or even sprinkling it on your morning eggs.
At Juice & Berry, you can reap the benefits of cayenne pepper in our Wellness Shot (pictured below) or simply add it into your juices, smoothies (try it in the Green Goddess!) or ask for a sprinkle on your Refresh or Egg-verything but the Bagel toasts—trust us, it’s delicious!
Ann M. Bode and Zigang Dong. Cancer Res April 15 2011 (71) (8) 2809-2814; DOI: 10.1158/0008-5472.CAN-10-3756.
Janssens PL, Hursel R, Martens EA, Westerterp-Plantenga MS. Acute effects of capsaicin on energy expenditure and fat oxidation in negative energy balance. PLoS One. 2013;8(7):e67786. Published 2013 Jul 2. doi:10.1371/journal.pone.0067786.
Satyanarayana MN. Capsaicin and gastric ulcers. Crit Rev Food Sci Nutr. 2006;46(4):275-328. doi: 10.1080/1040-830491379236. PMID: 16621751.
Smeets AJ, Westerterp-Plantenga MS. The acute effects of a lunch containing capsaicin on energy and substrate utilisation, hormones, and satiety. Eur J Nutr. 2009;48(4):229-234. doi:10.1007/s00394-009-0006-1.
Wellness Wednesday: March 3
WHEATGRASS
Another Wednesday, another wellness food spotlight! Today, we’re highlighting a powerful and incredibly nutritious plant from our menu: Wheatgrass.
Wheatgrass is a very potent plant that produces incredible health benefits when consumed in either juiced or powdered form. It’s so powerful, that fresh wheatgrass juice is even considered to be a living food. Wheatgrass is typically grown throughout regions of the United States and Europe, and it can live either indoors or outdoors.
Wheatgrass is deemed a superfood because of its rich nutritional content, boasting a very high amount of vitamins, minerals, antioxidants, and anti-inflammatory properties. This plant contains iron, calcium, enzymes, magnesium, phytonutrients, 17 amino acids, vitamins A, C, E, K, and B complex, chlorophyll, and even proteins!
All of these properties work to better the body in different ways. For example, chlorophyll can help to rid the body of toxins and impurities that might have built up in your system, promoting healthy liver function and thus increasing your energy levels and overall wellness.
This also goes hand-in-hand with supporting a healthy digestive system. Because your body is ridding itself of toxins, wheatgrass can help clear your intestines and reduce gas, bloating, constipation and even help those with IBS and other digestive issues.
Further, wheatgrass has been observed to help lower cholesterol, lower blood pressure by increasing blood cell count, improve cognitive function and relieve anxiety, improve diabetes by lowering the glycemic index of foods, and ease pain, inflammation, and swelling (which are common symptoms for those with arthritis) with its anti-inflammatory effects.
Bar-Sela, G., Cohen, M., Ben-Arye, E., & Epelbaum, R. (2015). The Medical Use of Wheatgrass: Review of the Gap Between Basic and Clinical Applications. Mini reviews in medicinal chemistry, 15(12), 1002–1010. https://doi.org/10.2174/138955751512150731112836
Borah, M., Sarma, P., & Das, S. (2014). A Study of the Protective Effect of Triticum aestivum L. in an Experimental Animal Model of Chronic Fatigue Syndrome. Pharmacognosy research, 6(4), 285–291. https://doi.org/10.4103/0974-8490.138251
Sethi, J., Yadav, M., Dahiya, K., Sood, S., Singh, V., & Bhattacharya, S. B. (2010). Antioxidant effect of Triticum aestivium (wheat grass) in high-fat diet-induced oxidative stress in rabbits. Methods and findings in experimental and clinical pharmacology, 32(4), 233–235. https://doi.org/10.1358/mf.2010.32.4.1423889
New T-Shirts!
If you love a good celery juice as much as we do, then you're definitely going to want to order one of our new t-shirts! Juice & Berry is partnering with Blink Tees' Shop Local Tees campaign to introduce a special, limited edition shirt design that you can only order through them. Each shirt is only $20, and part of the proceeds from every sale goes back to the local business that the design sponsors. Not only will you be ordering an awesome t-shirt, but you'll also be giving back to your local community and helping a local business stay afloat during such uncertain times.
Both shipping and local pickup options are available.
Order soon; this is for a limited time only!