Browsing articles tagged with "health benefits Archives - Time For Change Personal Training"

What Are The Health Benefits Of Blending vs Juicing

Nov 16, 2013   //   by Tracy Rewerts   //   Blog  //  1 Comment

What Are The Health Benefits Of Blending vs Juicing

What Are The Health Benefits of Blending vs JuicingSo what are the health benefits of blending vs juicing? Many would consider the terms blending and juicing as the same, but there is a difference between the two, along with extra health benefits.

Just to clarify, whether you decide to try blending or juicing, your main source of nutrition should not consist of only liquids. Your body needs a variety of whole foods packed with fiber as a foundation of a healthy diet.

The most recent dietary guidelines call for around 5-6 cups of vegetables and fruits a day based on a 2,000 calorie per day diet (the exact amount depends on your age, sex, and level of physical activity), but the average American consumes around 1-2 cups per day, not including potatoes.

So, on average, most of us are not getting even near what we should be consuming of veggies and fruit on a daily basis. Blending just might be the answer to this problem and can be a part of a healthy diet if followed in moderation.


First we’ll look at juicing. When juicing vegetables and fruit, it separates the juice from the fiber (also known as the pulp), and you drink only the juice. You can absorb the nutrients faster this way, but you’re getting rid of so many of the health benefits in the fiber, including losing some of the antioxidants.

Without the fiber, juicing is not a very filling meal or snack and will often leave you feeling hungry in a short amount of time. Also, many advise that diabetics should steer clear of juicing, as it sends a very quick delivery of sugars into the blood stream and will drastically affect blood sugar levels.


Now we’ll look at blending. Blending is one of the most convenient ways to prepare food and get in a lot of vegetables and fruits, plus as an added bonus, you can add protein and healthy fats to make a well-rounded meal out of it. When blending these foods, it breaks down the food into molecules that are efficiently metabolized and readily absorbed into your body in a manner that it can be used.

The other important benefit of blending is that you consume the fiber of the veggies and fruit you put in. The fiber gives you more nutrient availability that you need, helps in preventing or relieving constipation, and will aide in a slower delivery of sugars into the blood stream, which again is important for diabetics. Consuming more fiber also helps in lowering cholesterol and triglycerides, helps you feel more full each meal, will help in weight loss, and lowers your risk of many diseases.

The ADA recommends that you consume 25-30 grams of fiber per day, so if you aren’t eating enough fiber-rich foods, then blending a smoothie into your daily routine is a beneficial thing to do. In general, blenders are less expensive than juicers, and, because they have fewer moving parts, they’re simpler to clean.

Some of the favorite things to blend are: kale, spinach, celery, cucumber, carrots, romaine, Swiss chard, apples, oranges, pineapple, beets, limes, ginger, pears, bananas, berries, avocados, cinnamon, and almond milk. For added protein and/or healthy fat you can add nut butter, almonds, non-GMO protein powders, flaxseed meal, chia seeds, hemp seeds, and Greek yogurt (fat-free plain).

If you’re not sure where to start with blending or what recipes to follow, I’ll be posting many yummy smoothie recipes (using a blender) for the next month on my Facebook business page. So if you’re on Facebook, go now and “LIKE” my Facebook page at, or in the search bar on Facebook at the top type in Time For Change Personal Training and it will show up.

Health Benefits of Reducing Stress

May 8, 2013   //   by Tracy Rewerts   //   Blog  //  Comments Off on Health Benefits of Reducing Stress

Health Benefits of Reducing Stress

Benefits of Reducing StressHigh levels of stress can have serious effects on your health and quality of life. When you’re unable to cope with chronic stress from work, relationships, finances, etc, your body responds by increasing blood pressure and heart rate, and producing stress hormones. These can lead to serious health problems, not to mention weight gain, depression, and many more.
One of the hormones produced when stress is elevated is cortisol, which is released in response to stress by the adrenal glands. If there is not a physical release of the stress (like through exercise), the cortisol levels build up in the blood, which can have a snowball effect on your health.
The good news is, you can make some simple lifestyle choices that will help reduce stress and lower your cortisol levels.
  • Maintain a healthy diet by choosing a wide variety of vegetables, fruits, whole grains, healthy protein, plenty of fiber, and good hydration. These will provide you with the all important nutrients needed for your cells to run at full strength when you need it most. When you don’t have enough intake of these good nutrients, the body’s immune system is greatly affected and that’s when you end up getting sick on top of being stressed. It’s easy to turn to ‘comfort foods’ during these stressful times, so be sure to avoid the unhealthy foods made with white flour, sugary snacks and drinks, chips, etc.
  • Keeping a food journal is a powerful tool to help you see what foods you’re eating, in what quantities, and when you’re having the most trouble (it maybe at certain times of day).
  • Regular exercise helps to relieve stress and tension, thus reducing your cortisol levels.  Try to get at least 30 minutes of moderate intensity exercise every day, or higher intensity workouts 3 days/week. Join our fun fitness groups offered 4 times/week or I can work with you one-on-one at your home for convenience.
  • Since you can’t get all the nutrients you need through your food alone, take a quality supplement daily.
  •  Incorporate functional activities into your daily routines by walking to work if it’s nearby, taking the stairs instead of the elevator, park your car in the spaces farthest away from the store when shopping, take a morning or evening walk with your dog or friends, take the kids to the park, the list is endless.
  • Try to get outside, enjoy some fresh air, and get some much needed vitamin D by getting at least 15 minutes of sun time per day. If you can’t get outside or it’s winter time, take a vitamin D supplement daily.
  • Aim to get 7-8 hours of sleep per night, especially during stressful times.
  • Many of us are living a high stress lifestyle and trying to do more things in less time. One way to combat this is to try and keep your schedule as open as possible where you have control, so when something stressful does come up, you will be able to handle it better with less to juggle around.
  • By reducing your stress, you can help prevent many diseases and illnesses.
Are you wanting to put an end to some of the stress in your life? Reap the health benefits of reducing stress by making some of these simple changes above. You can reduce your stress and receive the benefits of taking action to improve your health, I’m here to help you get started!