Raw Nutrition ~ Juicing, Blending and a little about Nuts!

What is the difference between blending and juicing? Blenders retain everything from the food. 

They take the fiber and pulp and blend it all together.

Juicers separate the pulp from the juice and we drink the juice only.

When you first start out, juicing is a lot easier and gentler on your body.  Whether you are juicing to treat a health condition or just to stay healthy, you will experience a lot of detoxification.

If you are not used to all that fiber, the juice will still give you loads of energy. 

When you advance, and if you enjoy the texture, go ahead and make smoothies.

When we juice green vegetables, we liberate the chlorophyll and our bodies immediately absorb it.  Chlorophyll is a detoxifier, deodorant and is an incredible healer of inner and topical inflammation and wounds.  The chlorophyll remakes our blood.  It is centered on magnesium and our blood is centered on iron.

You need to be careful to use simple juices if you are on a lot of medication.  If you are very sick, you will probably release toxins very quickly.  This will happen in the form of bowel movements.  Sometimes your liver dumps a lot of toxins.  Chlorophyll is a neutralizer of toxins and can deal with anything you have.  It is good for kidney, heart and liver conditions. Green juice is an amazing detoxifier.

I don't eat nuts, they have too much fat and way to many calories!!! Only if I could count how many times someone has said that to me! What if I told you I eat so many that I don't even count them towards my daily food! They are an extra that doesn't get figured in, meaning they are a FREE food for me! I encourage you to do the same, that's how good they are for you! They have a ton of good fat!

Eating a small handful of nuts most days of the week can offer you many health benefits and could even help you live longer according to some epidemiological studies.  Eating nuts may help lower risk for certain diseases like some cancers and heart disease.  How could nuts help improve health?

Researchers are still understanding the relationship between nut consumption and disease risk, but one reason they are so healthy is because they are rich in minerals, heart healthy fats, protein, fiber and antioxidants.

There is no need to fear eating nuts as part of a healthy diet for weight loss even though they are higher in calories and fat.  Studies have shown consistently eating a moderate serving size of nuts does not increase risk for weight gain. Great news!  Some fats are actually good. Want to learn more about fats good and bad? Read this Blog Post ! The secret is as long as we don’t eat too much of it. Nut oils are a great source of fat. If you are trying to lose weight, use them very sparingly.

If you are eating a nice, healthy, raw diet, you don’t want your calorie count to get too low. Nuts and seeds can add calories when you need them. There are all different kinds of nuts to choose from. Some nuts have more heart-healthy nutrients and fats than others. From walnuts, almonds, hazelnuts, cashews to macadamia, every type of nut has a lot of nutrition packed into a teeny little shell.

The fiber, protein and fat combination in fats gives them a high satiety value, and some experts suggest not all the energy from nuts is absorbed.

Eating nuts in place of high carbohydrate foods is beneficial for heart health.

Nuts are low in sugar compared to packaged snacks which can be beneficial for blood triglyceride and glucose levels. If you have heart disease then eating nuts can be heart healthy. Eating nuts can lower the LDL, low-density lipoprotein or “bad,” cholesterol level in your blood.

“Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by, among other things, preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish, but nuts are one of the best plant-based sources of omega-3 fatty acids.”

Nuts also have fiber, vitamin E, plant sterols and L-arginine.

Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer's.

Here’s some nutrition information on common types of nuts. All calorie and fat content measurements are for 1 ounce, or 28.4 grams (g), of unsalted nuts.

Type of nut Calories Total fat(saturated/unsaturated fat)*

Almonds, raw 163 14 g (1.1 g/12.2 g)

Almonds, dry roasted 169 15 g (1.1 g/12.9 g)

Brazil nuts, raw 186 19 g (4.3 g/12.8 g)

Cashews, dry roasted 163 13.1 g (2.6 g/10 g)

Chestnuts, roasted 69 0.6 g (0.1 g/0.5 g)

Hazelnuts (filberts), raw 178 17 g (1.3 g/15.2 g)

Hazelnuts , dry roasted 183 17.7 g (1.3 g/15.6 g)

Macadamia nuts, raw 204 21.5 g (3.4 g/17.1 g)

Peanuts, dry roasted 166 14 g (2g/11.4 g)

Pecans, dry roasted 201 21 g (1.8 g/18.3 g)

Pistachios, dry roasted 161 12.7 g (1.6 g/10.5 g)

Walnuts, halved 185 18.5 g (1.7 g/15.9 g)

*The saturated and unsaturated fat contents in each nut may not add up to the total fat content because the fat value may also include some non-fatty acid material, such as sugars or phosphates.

Enjoy your nuts knowing that they are healthy and good for you as well as tasty!

Superfood Nuts and Berries Smoothie Bowl

Superfood Nuts and Berries Smoothie Bowl is so simple to make, it’s almost silly. But where it lacks in complexity, it makes up in taste and ease. For a summertime treat, we chose frozen mixed berries and our tart and tangy Lowfat Pomegranate Kefir, plus a few small handfuls of seeds, nuts, granola and fresh berries. Enjoy!


  • 1 cup Pomegranate Low Fat Kefir

  • 1 cup mixed berries, frozen*

  • Topping Options: granola, nuts, seeds, fresh berries, spices, shredded coconut


  1. Combine kefir and berries into the pitcher of a high powered blender. Blend on high until smooth.

  2. Pour smoothie mixture into a bowl and top as desired. Enjoy with a spoon!


  • Depending on the type of blender you have, you may need to adjust the ratio of kefir to frozen fruit. No worries - play around with what works for you!

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