Do Juice Cleanses Work? 10 Truths About The Fad
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Do Juice Cleanses Work? 10 Truths About The Fad
The juice cleanse business is drawing in customers like fruit flies, promising weight loss, body detoxification and the treatment and prevention of everything from the common cold to cancer.A nutritious juice here and there can be beneficial for your health, but when it’s taken to the extreme -- limiting your diet to strictly juices for weeks -- it not only fails to be the magic solution the fanatics a it can also do more harm than good.WHAT IS A JUICE CLEANSE/FAST?
During a juice fast or cleanse, a person limits their diet to only fresh vegetable and fruit juices and water for anywhere from a few days to several weeks. The fast focuses on freshly made, unpasteurized juice, so the usual bottles of OJ that you would pick up at the corner store wouldn’t be allowed.People generally either buy the juices from a manufacturer of juice cleanse products or purchase a juicer and make their own concoctions at home. According to the New York Times, the
and often include a nut-milk component to provide a small amount of fat and protein.Pathogens can live on all raw food, but packaged juices go through a pasteurization process that kills them. If you do make your own juices at home, make sure to only make enough for one serving so you don’t give dangerous organisms a chance to develop. And, as always, scrub that produce clean!THE CLAIMS
1. It’s an easy way to add servings of vegetables and fruits to your diet.
The latest dietary guidelines recommend five to 13 servings of fruits and vegetables a day (2.5 to 6.5 cups per day), depending on a person’s caloric intake. The average American requires 2,000 calories a day to maintain weight and health, so the average person’s goal is nine servings, or 4.5 cups, of fruits and veggies per day. (By the way, potatoes don’t count.)Don’t eat that much produce? Neither does anyone else. That’s one reason fans of the juice cleanse say the diet is so healthy: You can fit a lot of fruit and veggie servings into one big glass of juice.2. We get more health benefits from fruits and veggies in juice form.
You’ll find the following sentence, or something very similar, on almost every juice cleanse website: “Although eating fruits and vegetables in their natural state does provide us with a substantial amount of vitamins and minerals, we only obtain the maximum benefits from them when they are juiced.”
will even tell you that drinking juice “gives the digestive system a break” from breaking down fiber. In reality, fiber helps with digestion.3. Overweight? We guarantee you’ll lose weight!
Cleanse fanatics claim the diet is great for weight loss.4. Everything else you want a magic pill for.
Juice cleanse websites tout the diet’s ability to make you feel more energized, boost your immune system, strengthen your bones, make your skin glow and reduce your risk of illness and disease. 10 Truths About Juice Cleanses (story continues below)
1. It’s dangerous for some people.
People undergoing chemotherapy, diabetics, people with nutritional deficiencies and people with kidney disease should not try a juice fast. The high sugar consumption involved in juice fasts can skyrocket blood-sugar levels in diabetics, which can , blurry vision, excessive hunger and thirst, and wounds or infections that heal more slowly than usual.According to LiveStrong, the
to hazardous levels in those with kidney disease. And the high levels of antioxidants and low levels of protein can be dangerous for those undergoing chemo.2. Juicing is not better than whole fruits and vegetables. In fact, it removes some nutrients.
While the juice form does hydrate and supply nutrients, registered dietitian Jennifer Nelson says . Actually, the fiber and some of the antioxidants found in the skins and seeds of fruits and vegetables are often eliminated in the juicing process. For example, the white pulp in an orange provides flavonoids, but that’s usually left behind.Because juice doesn’t offer the fiber contained in fruits and veggies, the body absorbs fructose sugar more easily, which , according to Food Republic. If you do decide to try a juice cleanse, drink more veggie juices (carrots and beets not included) and limit fruit juice to one glass a day in order to avoid this potential side effect.None of this means you shouldn’t drink juice. It simply means, instead of drinking only juice for weeks, a healthier route might just be including juices in a balanced diet of fruits, vegetables, lean protein and whole grains.3. Juices are less filling than whole fruits and vegetables.
if you drink your meals instead of chewing them,
explains. Additionally, the fiber that’s been left out of the juice would have helped slow consumption and make you feel more sated.4. Juice fasts can leave out critical nutrients your body needs to function properly.
You should always be skeptical when a diet requires extreme restrictions and cuts out entire food groups. There’s a reason dietary guidelines include various categories of food: You can’t get all of your essential vitamins and minerals out of just one.< explains that . “Few fruits contain significant amounts of fat and protein, and vegetables that contain these macronutrients — such as avocados, beans and lentils — do not lend themselves to juicing,” Livestrong says. “Without sufficient protein, your body has no raw materials with which to build new tissue. A lack of fat leaves your skin and hair in poor shape and contributes to malabsorption of fat-soluble vitamins.”Extend your juice fast, and you might just cause serious damage. Dr. Glenn D. Braunstein, chairman of the Department of Medicine at Cedars-Sinai, says that . Additionally, if you’re not getting enough calories, your body could start using muscle tissue instead of fat for energy.5. Like most fad diets, a juice fast is not an effective way to lose weight and keep it off.
Will you lose weight? Probably — you’re cutting out all of the fat from your diet and drastically lowering your caloric intake. But you’ll most likely put it right back on after the fast. said Dr. James Dillard, assistant clinical professor at Columbia University College of Physicians and Surgeons in New York City, on WebMD. “But it’s not a great way to lose weight, because you’ll gain it all back — you yo-yo. It’s just like the Atkins diet. The weight you lose is water weight.” And Dr. Braunstein (of Cedars-Sinai) says this type of .Additionally, if you do this to your body enough, you could permanently lower your metabolism — as if it’s not tough enough to lose weight as it is. New York Times writer : “This kind of cleansing puts a lot of stress on your body,” she wrote. “Your body wants and expects food. And as with most crash diets, which is really what this is, your body thinks it’s starving. It doesn’t know it’s going to get more food. So it lowers your metabolism, and if you do this enough, it can lower your metabolism permanently.”6. There isn’t really anything to detox.
Don’t get me wrong: A “detox diet” to rid my body of all the crap I’ve recently put in it sounds convincing, even to me. Who wouldn’t want to “cleanse” their body of all the chemicals, fat and alcohol they’ve consumed? The fact is, though, our body does an excellent
and expel them through urine, bowel movements, breath and sweat. We don’t need to punish ourselves with strict juice-only diets to eliminate the bad stuff.People were , according to QuackWatch. Supporters of the process claimed that “intestinal sluggishness causes intestinal contents to putrefy, toxins are absorbed and chronic poisoning of the body results.” Scientists abandoned this theory, though, in the 1930s, and these mysterious “toxins” that everyone keeps trying to get rid of have never been discovered.“Our
that we might ingest over the festive season,” said Dr. John Emsley, a chemical scientist quoted in the Washington Times in a story about the potential of detox diets to get rid of all the junk we put in our bodies over the holidays. The idea of detoxing our bodies by “drinking fancy bottled water or sipping herbal teas is just nonsense.”7. It’s not cheap.
The weight loss industry is a business -- a booming one at that. As of February 2011, the
by Marketdata Enterprises. BluePrintCleanse, a popular New York-based manufacturer, will charge you $65 a day for its cleansing package of juices. Los Angeles-based Pressed Juicery offers three different cleanse packages, each providing five juices and one almond milk for a total cost of $70 a day.Want to juice at home? Get ready to put down some money. Juicers range from $30 to $300. And since you shouldn’t be saving unpasteurized juice for later, you might want to buy one for the office while you’re at it.8. “But my friend did it and said she felt amazing!”
It’s true. Many people who try these detox diets report having more energy and feeling more focused. However, as Mayo Clinic explains, this could be due to the belief that they’re doing something good for their bodies.That said, you could also argue that there’s nothing wrong with a placebo effect if it does the job. As the NYT writer who tried one of these cleanses wrote, “What’s so bad about feeling a little better, even if there’s no demonstrable proof that you actually are better?”9. It’s not going to cure cancer.
Proponents of the juice fast claim it will cure your case of the sniffles and even treat cancer. There has been
-- which, yes, could benefit your health, but the calorie restriction and lack of protein might actually slow healing. Your body needs all the vitamins, minerals and nutrients it can get to heal. The best thing you can do with your diet is to make sure you’re not depriving it of an essential nutrient and eat balanced, well-portioned meals.As for cancer, the American Cancer Society states that
(including juice fasting) to treat it. Additionally, as previously stated, those undergoing chemotherapy should not attempt a juice fast because of the risk posed by the high levels of antioxidants and low levels of protein.TO JUICE OR NOT TO JUICE
Look, there are some benefits to juice cleanses. If you follow it all the way through, you’ll probably feel a sense of accomplishment. You might feel like you’ve freed yourself from the control cravings had over you. Some people say it helps them break their unhealthy eating habits. And yes, for once, you’re probably getting the recommended servings of fruits and veggies, if not more, per day. But if you’re going to try a juice cleanse, make it short. It’s not healthy to restrict your body for weeks from the other nutritious foods it needs.If you were considering doing a juice fast to lose weight, this isn’t the way to go. Moderation is key to any diet, and the best way to lose weight and keep it off is to make healthy lifestyle changes that you’ll be able to maintain throughout your life. USA Today does suggest, however, that
could benefit people without health concerns, as long as it’s supported with a balanced diet.Registered dietitian Katherine Zeratsky said it best on Mayo Clinic’s website: “The best diet is a , whole grains and lean sources of protein.”CORRECTION: Formerly this post incorrectly stated that Marketdata valued the boutique cleanse segment at $60 we have adjusted it to to show that this number reflects the weight loss market. This article also originally quoted USA Today on high potassium levels, but as that link was outdated, we've updated it with information from LiveStrong.
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Thanks for your report!From Wikipedia, the free encyclopedia
For other uses, see .
This article contains
text. Without proper , you may see
instead of .
Jiuzhaigou Valley (: 九寨沟; : 九寨溝; : Jiǔzhàigōu; literally: "Valley of Nine Villages"; : ???????????????, : gzi-rtsa sde-dgu, : Sirza Degu) is a
located in the north of
province, China.
Jiuzhaigou Valley is part of the
on the edge of the
and stretches over 72,000 hectares (180,000 acres). It is known for its many multi-level waterfalls, colorful lakes, and snow-capped peaks. Its elevation ranges from 2,000 to 4,500 metres (6,600 to 14,800 ft).
Jiuzhaigou Valley was inscribed by
in 1992 and a World
in 1997. It belongs to the category V (Protected Landscape) in the
system of protected area categorization.
Reed Lake is a reed-covered marsh with a clear turquoise brook zigzaging through it
Jiuzhaigou (literally "Nine Village Valley") takes its name from the nine
villages along its length.
The remote region was inhabited by various Tibetan and
peoples for centuries. Until 1975 this inaccessible area was little known. Extensive
took place until 1979, when the
banned such activity and made the area a
in 1982. An Administration Bureau was established and the site officially opened to tourism in 1984; layout of facilities and regulations were completed in 1987.
The site was inscribed by
in 1992 and a World
in 1997. The tourism area is classified as a
Since opening, tourist activity has increased every year: from 5,000 in 1984 to 170,000 in 0 in 1995, to 200,000 in 1997, including about 3,000 foreigners. Visitors numbered 1,190,000 in 2002. As of 2004, the site averages 7,000 visits per day, with a quota of 12,000 being reportedly enforced during high season. The
of Zhangzha at the exit of the valley and the nearby
feature an ever-increasing number of hotels, including several luxury , such as .
Developments related to mass tourism in the region have caused concerns about the impact on the environment around the park.
Seven of the nine Tibetan villages are still populated today. The main agglomerations that are readily accessible to tourists are Heye, Shuzheng and Zechawa along the main paths that cater to tourists, selling various handicrafts, souvenirs and snacks. There is also Rexi in the smaller Zaru Valley and behind Heye village are Jianpan, Panya and Yana villages. Guodu and Hejiao villages are no longer populated.
Penbu, Panxing and Yongzhu villages lie along the road that passes through the town of Jiuzhaigou/Zhangza outside the valley.
In 2003, the permanent population of the valley was about 1,000 comprising 112 families, and due to the protected nature of the park, agriculture is no longer permitted so the locals now rely on tourism and local government subsidies to make a living.
Panorama of Shuzheng Village, the busiest Tibetan village in the valley
Five Flower Lake has a bottom that is criss-crossed by ancient fallen tree trunks
Jiuzhaigou lies at the southern end of the
, 330 km (205 mi) north of the provincial capital of . It is part of the
(formerly ) in the
of northwestern
province, near the
The valley covers 720 km2 (278 sq mi), with
covering an additional 600 km2 (232 sq mi). Its , depending on the area considered, ranges from 1,998 to 2,140 m (at the mouth of ) to 4,558-4,764 m (on Mount Ganzigonggai at the top of ).
The climate is
monsoon with a mean annual temperature of 7.8 °C, with means of -3.7 °C in January and 16.8 °C in July. Total annual rainfall is 761 mm but in the cloud forest it is at least 1,000 mm. 80% of rainfall occurs between May and October.
Rhinoceros Lake, one of the Nuorilang lakes, and the second largest in the valley
Jiuzhaigou's
is classified as temperate broad-leaf forest and woodlands, with mixed mountain and highland systems. Nearly 300 km2 (116 sq mi) of the core scenic area are covered by virgin . Those forests take on attractive yellow, orange and red hues in the autumn, making that season a popular one for visitors. They are home to a number of plant species of interest, such as endemic varieties of
Local fauna includes the
and golden . Both populations are very small (less than 20 individuals for the pandas) and isolated. Their survival is in question in a valley subject to increasing tourism. Jiuzhaigou is also home to approximately 140 bird species.
Jiuzhaigou's landscape is made up of high-altitude
shaped by ,
activity. It lies on major
on the diverging belt between the Qinghai-Tibet
and the Yangtze Plate, and earthquakes have also shaped the landscape. The rock
is mostly made up of
rocks such
and , as well as some
The valley includes the catchment area of three
(which due to their large size are often called
themselves), and is one of the sources of the , part of the
Jiuzhaigou's best-known feature is its dozens of blue, green and turquoise-colored lakes. The local Tibetan people call them "Haizi" in Chinese, meaning "son of the sea". Originating in glacial activity, they were dammed by rockfalls and other natural phenomena, then solidified by processes of carbonate deposition. Some lakes have a high concentration of , and their water is very clear so that the bottom is often visible even at high depths. The lakes vary in color and aspect according to their depths, residues, and surroundings.
Some of the less stable dams and formations have been artificially reinforced, and direct contact with the lakes or other features is forbidden to tourists.
Five Colour Pond, located in Zechawa Valley—the water level being unusually low during a dry spell
Jiuzhaigou is composed of three valleys arranged in a Y shape. The
valleys flow from the south and meet at the centre of the site where they form the
valley, flowing north to the mouth of the valley. The mountainous
of these gullies are lined with 55 km (34 mi) of roads for shuttle buses, as well as wooden
and small pavilions. The boardwalks are typically located on the opposite side of the lakes from the road, shielding them from disturbance by passing buses.
Most visitors will first take the shuttle bus to the end of Rize and/or Shuzheng gully, then make their way back downhill by foot on the boardwalks, taking the bus instead when the next site is too distant. Here is a summary of the sites found in each of the gullies:
is a 310 metre-wide curtain of water
The 18 km (11 mi) long Rize Valley (日则沟, : Rìzé Gōu) is the south-western branch of Jiuzhaigou. It contains the largest variety of sites and is typically visited first. Going downhill from its highest point, one passes the following sites:
The Primeval Forest (原始森林 Yuánshǐ Sēnlín) is a preserved ancient woodland. It is fronted by spectacular views of the surrounding mountains and cliffs, including the 500 m high blade-shaped Sword Rock (剑岩 Jiàn Yán).
Swan Lake (天鹅海, Tiān'é Hǎi) is a ;m long, 125 m wide picturesque lake named for its visiting swans and ducks.
Grass Lake (草海, Cǎo Hǎi) is a shallow lake covered in intricate vegetation patterns.
Arrow Bamboo Lake (箭竹海, Jiànzhú Hǎi), covering an area of 170,000 m?, is a shallow lake with a depth of 6 m. It lies at an elevation of 2,618 m, and was a main feature site for the 2002 Chinese film .
Panda Lake (熊猫海, Xióngmāo Hǎi) features curious color patterns of blue and green. Giant Pandas were said to have come to this lake to drink, though there have been no sightings for many years. The lake empties into the multi-stream, multi-level Panda Waterfalls, dropping 78 m in three steps.
Five Flower Lake (五花海, Wǔhuā Hǎi) is a shallow multi-colored lake whose bottom is criss-crossed by ancient fallen tree trunks.
Pearl Shoal (珍珠滩, Zhēnzhū Tān) is a wide, gently sloping area of active calcareous
deposition covered in a thin sheet of flowing water. It empties into the famous , where the
drops 28 m in a 310 m wide broad curtain of water. A scene of the television adaptation of
was filmed there.
Mirror Lake (镜海, Jìng Hǎi) is another quiet lake casting beautiful reflections of the surroundings when the water is calm.
Long Lake is the highest, largest and deepest lake in Jiuzhaigou
The Zechawa Gully (则查洼沟, Zécháwā Gōu) is the south-eastern branch of Jiuzhaigou. It is approximately the same length as Rize gully (18 km) but climbs to a higher altitude (;m at the Long Lake). Going downhill from its highest point, it features the following sites:
Long Lake (长海, Cháng Hǎi) is crescent-shaped and is the highest, largest and deepest lake in Jiuzhaigou, measuring 7.5 km (5 mi) in length and up to 103 m in depth. It reportedly has no outgoing waterways, getting its water from snowmelt and losing it from seepage. Local folklore features a
in its depths.
Five-Color Pond (五彩池, Wǔcǎi Chí) is one of the smallest but most spectacular bodies of water in Jiuzhaigou lakes. Despite its very modest dimensions and depth, it has a richly colored underwater landscape with some of the brightest and clearest waters in the area. According to legend, the pond was where Goddess Semo washed her hair and God Dage came daily to bring her water.
The Seasonal Lakes (季节海, Jìjié Hǎi) are a series of 3 lakes (Lower, Middle and Upper) along the main road, that change from empty to full during each year.
Sleeping Dragon Lake and Sparkling Lake amidst the morning mist during autumn
The Shuzheng Valley (树正沟, Shùzhèng Gōu) is the northern (main) branch of Jiuzhaigou. It ends after 14.5 km (9 mi) at the Y-shaped intersection of the three gullies. Going downhill from the intersection to the mouth of the valley, visitors encounter the following:
Nuorilang Falls (诺日朗瀑布, Nuòrìlǎng Pùbù), near the junction of the valleys, are 20 m high and 320 m wide. They are reportedly the widest highland waterfall in China, the widest travertine-topped waterfall in the world, and one of the symbols of Jiuzhaigou.
Nuorilang Lakes (诺日朗群海, Nuòrìlǎng Qúnhǎi) and Shuzheng Lakes (树正群海 Shùzhèng Qúnhǎi) are stepped series of respectively 18 and 19
formed by the passage of , then naturally dammed. Some of them have their own folkloric names, such as the Rhinoceros, Unknown, and Tiger lakes.
Sleeping Dragon Lake (卧龙海, Wòlóng Hǎi) is one of the lower lakes in the area. With a depth of 20 m, it is notable for the clearly visible calcareous dyke running through it, whose shape has been compared to a
lying on the bottom.
Reed Lake (芦苇海, Lúwěi Hǎi) is a ;m-long, reed-covered marsh with a clear turquoise brook (known as the "Jade Ribbon") zigzaging through it. The contrast is particularly striking in the autumn when the reeds turn golden yellow.
The Fairy Pool (神仙池, Shénxiān Chí) lies 42 km (26 mi) west of Jiuzhaigou and features
pools very similar to those of the nearby
Natural Reserve.
The Nuorilang Falls are 320 metres wide
The Zharu Valley (扎如沟, Zārú Gōu) runs southeast from the main Shuzheng gully and is rarely visited by tourists. The valley begins at the Zharu
and ends at the Red, Black, and Daling lakes.
Zharu Valley is the home of tourism in Jiuzhaigou. The valley has recently been opened to a small number of tourists wishing to go hiking and camping off the beaten track. Visitors can choose from day walks and multiple day hikes, depending on their time availability. Knowledgeable guides accompany tourists through the valley, sharing their knowledge about the unique biodiversity and local culture of the national park. The Zharu Valley has 40% of all the plant species that exist in China and it is the best place to spot wildlife inside the national park.
The main hike follows the pilgrimage of the local Benbo Buddhists circumnavigating the sacred 4,528 m Zha Yi Zha Ga Mountain.
Jiuzhaigou, compared with other high-traffic scenic spots in China, can be difficult to reach by land. The majority of tourists reach the valley by a ten-hour bus ride from Chengdu along the
, which is prone to occasional minor rock-slides and, in the rainy season,
that can add several hours to the trip. The new highway constructed along this route was badly damaged during the May 12th 2008 earthquake, but has since been repaired. Further repairs from Mao Xian to Chuan Zhu Si are proceeding, but the road is open to public buses and private vehicles.
Since 2003, it has been possible to fly from
on a 3,448 m (11,311 ft) high mountain side in , and then take an hour-long bus ride to , or a 90-minute bus ride to Jiuzhaigou. Since 2006, a daily flight to
opens in the peak season. In October, 2009, new direct flights were added from Beijing, Shanghai, and . Jiuzhaigou and Huanglong National Parks did not experience any damage during the earthquake of May, 2008, and did not close after the event.
View of the
as the plane approaches the Jiuzhai Huanglong Airport
Related places
scenic area, south of Jiuzhaigou
Related lists
Traditional Chinese: 九寨溝風景名勝區; often abbreviated to: 九寨沟风景区/九寨溝風景區
. . 16 November .
Further reading
(March 2009). , ed. .
(: ) 215 (3): 82–97.   2010.
Wikivoyage has a travel guide for .
Wikimedia Commons has media related to .
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