Vegetable juicing

Dear Donovan,

I am trying to include more vegetable juices in my diet. Is it possible that you could publish a list of about 10 nutrition-packed vegetable juices that are applicable to our Jamaican culture? Also, I weigh 175 lbs now, coming from 180. Do you think I could achieve the ideal body by myself or will I need professional help from a fitness coach/personal trainer? Can I just get a personal trainer to help me with working out and with my nutrition, or would I need to join a gym to get access to a personal trainer?

One of the best things that you can do for your body is to regularly drink vegetable juices. Vegetable juices are replete with enzymes, minerals, vitamins, antioxidants, fibre and organic water, to name a few things.

We are often told in childhood to eat our vegetables, which is good. However, it is even better to drink our vegetables. Blending or extracting is both beneficial as far as making vegetable juices is concerned. By juicing the vegetables, it allows us to take in more vegetables at one sitting.

Vegetable juices are also very compatible to fluids found in our bodies. Regularly drinking vegetable juices also makes the body alkaline and prevents diseases. Vegetable juices can also be a good source of organic fibre which helps to keep the bowels clean. In addition, vegetable juices tend to normally have fewer calories/less sugar than fruit juices. Therefore, vegetable juices can be an excellent part of a weight loss diet.

Over time, I have realised that it is better to eat your fruits and drink your vegetables. However, it should be noted that if possible, one should reduce or avoid adding processed sugar to vegetable juices. Also, for best results, ensure that your vegetable juices are kept frozen if not consumed immediately.

Jamaica is a tropical island and we are blessed with wonderful weather almost year round. We therefore have a good offering of vegetables to choose from. These can be combined in many ways to produce vegetable juices. They are not only tasty but also nutritious as well. These include:

1. Cucumber, callaloo, pak choi with ginger.

2. Beetroot + carrot

3. Carrot + beetroot+ cucumber

4. Callaloo + moringa

5. Carrot + pumpkin

6. Beetroot + string beans

7. Celery + cucumber

8. Lettuce + broccoli + beetroot

9. String beans + pak choi

10. Pak choi + okra + cucumber.

You mentioned that you have lost five pounds. Congratulations! Losing more weight will require you to make some more adjustments to your diet and exercise programmes. But it is likely that you might have hit a weight loss plateau. This is where there is no significant loss or gain of weight. Hence, your calorie intake is roughly equal to what you are burning. From my experience, I have found that the diet part of your weight loss programme is more effective than your exercise component. Thus, more effort must be made on what you are consuming and not just exercise.

In order for you to lose weight, you will have to reduce your calories. You may need to seek a nutritionist to work with you.

In terms of your exercise, it will depend on how disciplined you are at this stage. During the weight loss process you will need to do more cardio type exercises. Are you disciplined enough to do routine walking, running or skipping on your own?

After you have reached your weight loss goal, you will be a little soft. You will need some toning up at this point. You are then more likely to need an instructor/ trainer. As far as getting a personal trainer, there are different rules which apply. It might be a good idea to get a referral from a friend or family member who has a personal trainer.

We will answer your weight-related questions

Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.