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GP-Friendly Juicing & Blending

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GP-Friendly Juicing & Blending Crystal Zaborowski Saltrelli Certified Health Counselor, AADP Gastroparesis Diet & Lifestyle Educator rwertyuiopasdfghjklzxcvbn © 2012 by Crystal Zaborowski Saltrelli All rights reserved. No part of this document may be reproduced or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without prior written permission. Disclaimer: The information contained in this book is intended to educate readers and help them make informed decisions about their dietary and nutrition choices. It is not intended as nor should it be considered a substitute for treatment by or the advice of a doctor or other healthcare provider. The author shall not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this book’s contents or any errors or omissions herein. This book contains affiliate links. 2 | P a g e CONTENTS Juicing & Blending for Gastroparesis ......................................................................... 5 Juicing versus Blending .......................................................................................... 6 Fiber ................................................................................................................... 6 Volume ............................................................................................................... 6 Absorption ......................................................................................................... 6 Balance ............................................................................................................... 6 Starting Out ............................................................................................................ 7 Choosing Equipment .............................................................................................. 7 Juicers ................................................................................................................. 7 Blenders ............................................................................................................. 8 Other Tools....................................................................................................... 10 Choosing produce ................................................................................................ 11 Organic versus Conventional ........................................................................... 11 Buy Local .......................................................................................................... 12 Focus on Variety ............................................................................................... 12 What to Avoid ...................................................................................................... 13 For some GPers... ............................................................................................. 13 If you Have GERD… ........................................................................................... 14 If You Have Hypothyroidism… .......................................................................... 14 GP-Friendly Juicing ................................................................................................... 15 The Basics ............................................................................................................. 15 What to Juice ................................................................................................... 15 Additional Ingredients ...................................................................................... 16 Frequently asked questions ................................................................................. 17 GP-Friendly Blending ................................................................................................ 23 The Basics ............................................................................................................. 23 What to Blend Fruits & Veggies .................................................................... 23 3 | P a g e Extras ................................................................................................................ 25 Getting Started ................................................................................................. 27 Frequently Asked Questions ................................................................................ 28 Troubleshooting Tips ............................................................................................... 31 Volume ................................................................................................................. 31 Frequency ............................................................................................................ 31 How Fast You’re Drinking ..................................................................................... 31 The Number of Ingredients .................................................................................. 31 The “Strength” of your Juice ................................................................................ 31 Amount of Fat & Fiber in your Smoothie ............................................................. 31 FODMAPs & Other Triggers ................................................................................. 32 Recipes ..................................................................................................................... 33 Juices .................................................................................................................... 33 Green Juices ..................................................................................................... 33 Fruit & Veggie Juices ........................................................................................ 36 Higher FODMAP Juices ..................................................................................... 38 Smoothies ............................................................................................................ 40 Meal Replacements ......................................................................................... 40 Fruit Smoothies ................................................................................................ 42 Smoothies for the Vitamix ............................................................................... 44 Green Smoothies.............................................................................................. 45 Higher FODMAP Smoothies ............................................................................. 48 About the Author ..................................................................................................... 49 Additional Resources ........................................................................................... 50 4 | P a g e JUICING & BLENDING FOR GASTROPARESIS I firmly believe, based on my personal and professional experience, that the quality of the diet plays a significant role in one’s ability to live well with gastroparesis, as well as the outcome of the condition over time. Unfortunately, the typical “gastroparesis-friendly” diet is severely lacking in nutrition since it’s largely based on processed and refined food. We all know that fruits and vegetables are packed with essential vitamins and minerals, and should make up a significant part of a healthy diet. Most, however, are also high in fiber and difficult for those with gastroparesis to break down, absorb, and digest – especially without exacerbating symptoms. Fortunately, there’s a fairly easy solution: juicing and blending. By following a few specific guidelines and engaging in careful and deliberate experimentation, it’s possible to incorporate a variety of nutrient-rich juices and smoothies into a gastroparesis-friendly diet. This allows GPers to enhance their overall health and nutrition while still managing symptoms. SYMPTOM MANAGEMENT NOTE Though not the subject of this particular eBook, I can’t help but remind you that dietary modifications are not the only tool you have for managing gastroparesis. The most effective way to reduce symptoms and improve quality of life is to develop and follow a comprehensive management plan. Dietary choices, however, are the only way to optimize nutrition. From personal and professional experience, I can tell you that nutrition makes a significant difference in the outcome of gastroparesis. It’s worth the investment of your time, energy, and money to experiment with the suggestions offered in this book in order to incorporate more fruits and veggies in your diet. Keep in mind that as you make changes in order to improve the quality of your diet, you may need to pay more attention to other areas of your management plan, such as lifestyle practices, complementary therapies, stress management, and even your outlook. 5 | P a g e JUICING VERSUS BLENDING Juicing and blending both have a place in a nutrient-rich, GP-friendly diet, but there are a few important differences to keep in mind. FIBER Juicing removes the fiber from fruits and vegetables, while preserving the majority of the health-promoting nutrients and enzymes. You can therefore juice a variety of produce without worrying about the fiber content. Blending does not remove fiber, so you must be cognizant of the total amount of fiber in the ingredients you’re using in smoothies. Blending does, however, make the process of digesting fruits and vegetables easier for the stomach (see page 28). VOLUME Because juicing removes fiber, which is what
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