BEAUTY /
THE EXPERTS
January 8, 2015
Series: Junko Fukuoka | December Fruit: Apple & Spinach Smoothie
Part 4 | Recommended for Cold & Cold Prevention in the Chilly Season!
December Fruits: Apple & Spinach Smoothie
December has arrived, and winter is truly here. The streets sparkle with trees and illuminations, creating a festive Christmas mood. In this chilly season, our bodies tend to protect themselves from the cold, which can lead to poor circulation. When toxins build up in the body, circulation worsens. Please aim to create a body that promotes good circulation by regularly eliminating toxins. This time, we'll introduce a smoothie that encourages circulation, helps prevent colds with its cold-fighting properties, and provides a vitamin boost.
Photos & Text by Junko Fukuoka (TREFLES)
How to Make the December Fruits: Apple & Spinach Smoothie
Our recommended fruit combination for this time is "Apple & Spinach." Let's make a smoothie to help prevent colds and combat the chill.
The main ingredient is apple. Apples have a long history, appearing in myths and the Bible, dating back as far as 4000 years ago. They are a fruit of the rose family, and cultivation in Japan began after the Meiji era. In Europe, there's a saying, "An apple a night keeps the doctor away," highlighting their perceived health benefits.
Nutritional characteristics of apples include:
1. Pectin, a water-soluble dietary fiber with intestinal regulating effects.
2. Potassium, which has diuretic properties.
3. Contains fructose and glucose, which are energy sources for the body and brain.
The pectin's intestinal regulating effect is more abundant in the peel than in the flesh. Since the peel also contains sweetness and aroma, it is recommended to eat organic apples with the skin on. This helps flush out toxins that tend to accumulate in the body and promotes good circulation.
Next, spinach, known as Popeye's power-up vegetable. Perhaps this is because its nutrients like beta-carotene, vitamins B2, B6, C, and manganese are known to enhance vitality. Among these, beta-carotene (vitamin A) is the most abundant. It strengthens the skin and mucous membranes, building resistance to infections like colds. Furthermore, when taken with vitamin C, it helps combat free radicals.
This time, we've included kiwi fruit, which is rich in vitamin C. However, you can also use other seasonal fruits like oranges or strawberries for a delicious taste. Please give it a try.
*Spinach contains folic acid, which can act as an astringent and is said to hinder calcium absorption in the body. It's also said to bind with calcium and form stones, but this is only if you consume several kilograms a day. You can rest assured that there are no concerns with normal consumption.
Ingredients (Serves 2) |2 apples, a small amount of spinach, 1 kiwi fruit
Instructions |
Place the kiwi, apple, and spinach into the blender in that order and blend. It's ready immediately. *When making smoothies, place the fruits with higher water content at the bottom of the blender. This makes it easier for the blender to operate. It also results in a thicker consistency, so adding a little water is also a good idea.
The "24-Hour Cycle" and "Eating Order" Are Key
In previous installments, we've discussed why morning smoothies are beneficial, how to detox in autumn, and recommended foods based on dietary preferences. This time, we will explain "how to incorporate them effectively."
The concept of "enzymes" is very simple. You don't need to consume a wide variety of foods or calculate calories to get plenty of nutrients. All you need to do is pay attention to "when to eat what" and "the order in which you eat."
We divide the body's internal rhythm into three time zones.
1.4 AM - Noon: Elimination Time
Meals that promote elimination are best during this time. Therefore, morning smoothies are ideal. For breakfast, choose fruits and vegetables that are easy to digest and aid elimination. If you're not hungry, it's also fine to rest your digestive system by not eating anything until noon. Instead of eating a heavy breakfast, simply switching to morning fruit will help you feel refreshed and lighter. If you're trying to lose weight, make the most of this time.
2.Noon - 8 PM: Intake and Digestion Time
This is the time when eating is necessary. Here's a tip for eating: the order of consumption. First, try to eat plenty of raw vegetables, such as salads, before moving on to side dishes, rice, or pasta. This will reduce the burden on your digestion and allow you to work more efficiently in the afternoon. Eating a lot of meat or carbohydrates, which are hard to digest, consumes a lot of energy for digestion, making you feel sleepy or tired.
3.8 PM - 4 AM: Absorption and Utilization Time
During this time, nutrients from food are actively absorbed, and the body undergoes growth, cell repair, and skin regeneration. Therefore, it's essential to rest during this period. Ideally, aim to have dinner by 8 PM. If that's difficult, try starting with a salad or raw vegetables before eating other foods.
By incorporating the 24-hour cycle and eating order, you should feel a sense of lightness in your body after just one week. Please give it a try.