Juicing vs. Blending

juicing and blending meme

Juicing vs. Blending: Which One Is Better?

This is a question that I get asked all the time. Which is better: juicing or blending? Does one offer more health benefits than the other? Juices and smoothies both play an important role in any wellness program , but there are differences.  We believe that both juicing and blending are very beneficial, but in different ways.

Here is a short comparison that explains the differences between the two as well as some of the specific benefits of each.

What’s The Difference?


juicing fruit

Juicing is a process which extracts water and nutrients from produce  and discards the indigestible fiber.  

Without all the fiber, your digestive system doesn’t have to work as hard to break down the food and absorb the nutrients. In fact, it makes the nutrients more readily available to the body in much larger quantities than if you were to eat the fruits and vegetables whole.

This is especially helpful if you have a sensitive digestive system or illness that inhibits your body from processing fiber. The fiber in produce helps slow down the digestive process and provides a steady release of nutrients into the blood stream.   Juicing is  “A nutrient express!”

Freshly squeezed vegetable juices form part of most healing and detoxification programs because they are so nutrient rich and nourish and restore the body at a cellular level.

A word of caution: When you remove the fiber from the produce, the liquid juice is absorbed into your blood stream quickly. If you are only juicing fruits, this would cause a rapid spike in blood sugar and unstable blood sugar  levels can lead to mood swings, energy loss, memory problems and more!

Fiber is also filling and without fiber in the juice, some people tend to get hungry again quickly.



Unlike juices, smoothies consist of the entire entire fruit or vegetable, skin and all and contain all of the fiber from the vegetables.
However, the blending process breaks the fiber apart (which makes the fruit and vegetables easier to digest) but also helps create a slow, even release of nutrients into the blood stream and avoids blood sugar spikes. Smoothies tend to be more filling, because of the fiber, and generally faster to make than juice, so they can be great to drink first thing in the morning as your breakfast, or for snacks throughout the day.

vegetable smoothie

By including the fiber in your smoothie, the volume will increase. Also, you can pack more servings of fruits and veggies into a single serving of juice than you can into a smoothie.

I personally believe Blending is a better option (unless, you have an illness that requires gut healing and/or your body cannot digest food well).  I think the “trend” in fruit smoothies is condoning HIGH amounts of fruit and other products that are not necessarily healthy, pack them into a smoothie and claim it is super healthy for you.  Well, you have to be careful.. Some fruit blend smoothies can contain as much as 150 grams of sugar, which is NOT the healthiest form of nutrition if you are trying to manage blood sugar, weight and other things.   So again, it does depend on your situation, but be careful of some of these “fruit smoothie” places that make what they claim “healthy” smoothies.  I can guarantee they are loaded with more than just fruit.

Juicing and Blending Rules

Try to drink your juice or smoothie straight away. After 15 minutes, light and air will destroy much of the nutrients. If you can’t drink it straight away, transfer to a dark airtight container until you’re ready.

Using The Right Equipment

To get the most benefit from your juices and smoothies, it’s important to use the right equipment. Invest in a good-quality juicer. Cheaper, centrifugal juicers introduce heat and oxygen and destroy the enzymes and nutrients in your fruits and vegetables. While it may cost you a bit more initially, a premium cold-press juicer will produce a superior-quality juice and allow you to extract more from your fruit and vegetables, saving expense in the long-term.
The machines themselves will also generally last longer. In contrast to the rough extraction of centrifugal juicers, mastication or cold-press juicers compress fruit and vegetables to ‘squeeze’ out their juice.

The same goes for a blender. You want a blender that is gentle on your produce and doesn’t heat up the enzymes as it’s pulling apart the fiber. We spend money on gadgets, clothes, restaurants and other luxuries so, if you can afford it, investing in your health by buying a quality juicer or blender is totally worth it.  I highly recommend a Blendtec or Vitamix.

For more information, visit http://www.bfitchallenge.com or email info@bfitchallenge.com.

If you would like a FREE copy of my book, “I REFUSED CHEMO”, email me at teri@teridale.com and I would LOVE to send you a copy.

Blank white book w/path

For a FREE copy of my book, please email me at teri@teridale.com




Dry Brushing

dry brushing did you know meme

The Ayurvedic practice of dry brushing boost circulation and therefore also boost lymph flow and detoxification. Perspiration is only one avenue to remove toxins from the body. Dry brushing helps to remove dead skin cells and toxic waste as well as stimulate sweat glands by opening pores and promoting underlying lymphatic circulation.

Dry brushing can improve the quality of your skin and boost immunity. This practice is as simple as using a coarse bristle brush and moving the brush along the skin and towards the heart.


benefits of dry brushing


Brush skin when it is dry, once or twice per day

Just prior to a shower or bath, is best.

Use long sweeping strokes, starting with your feet

Always brush towards your heart

Avoid sensitive areas

End with a shower (3 cycles of hot/cold) optional

Add few drops of essential oil to your shower

Clean your brush regularly.

That’s it. Enjoy!!

For more health tips and advice, go to http://www.bfitchallenge.com or email us at info@bfitchallenge.com





Why Buy Oragnic?

hgh pesticide meme


Why should you buy organic?  Well?  It helps you to avoid chemicals.  These chemicals in your body cause a host of physiological damage long term, as well as disease.  You also benefit from more nutrients-vitamins, minerals, enzymes and micronutrients. The taste is way better… tastes fresh and has more flavor.  When you buy organic, you avoid GMO and GE foods (Genetically Engineered and Genetically Modified Organisms).  You also avoid hormones, antibiotics and drugs in animal products. The Academy of Pediatrics issued a report in 2012 that stated children have “unique susceptibilities” to pesticide residues and exposures early in life that can lead to a decrease in cognitive function as well as behavioral problems.
DID YOU KNOW? The following fruits and vegetables are known to have the highest concentration of pesticides. Some of these foods contain over 15 pesticides. It is very important that you purchase organically grown versions of these fruits and vegetables.
Sweet Bell Peppers
Cherry Tomatoes
Snap Peas
Hot Peppers
Kale/Collard Greens
clean fruits
This below list has a lower concentrate of pesticides.  It is less important that  you purchase organically grown versions of these fruits and vegetables.
Sweet Potatoes

Although these are cleaner, I would still encourage everyone to buy Organic as much as possible.




Cucumber Salad

This salad is the BOMB.   I eat this daily… so good. Healthy and full of flavor.
Cucumber Salad
• 1 English cucumber
• 4 Roma tomatoes ( i prefer cherry tomatoes)
• 3 ripe avocados
• ½ red onion
• ¼ cup cilantro
• Juice of 1 lemon
• Salt and black pepper to taste
• 2 Tbsp. extra virgin olive oil
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper

english cucumber salad pic.jpg

Cortisol: The Fat Storage Hormone


I would like to introduce you the “stress hormone” ……. Cortisol.

Cortisol works hard during times of fear or STRESS.

Cortisol has some nick names “the death hormone,” and “the fat storage hormone,”

Cortisol is just doing it’s job day after day and she does it really well.

Cortisol is made in your adrenal glands.  In todays world we have a lot of stress and

cortisol’s job is to secrete more cortisol in times of stress.


  • Work
  • Relationships
  • Family Issue
  • Money Issues
  • Overtraining the body
  • Lack of sleep
  • Poor Nutrition
  • Worry, Fear, anxiety
  • Hormone Imbalances
  • Subluxation
  • Injuries/Chronic Stress
  • Too Low Calories


Guess what?  If our bodies are always in a constant state of STRESS then,

Cortisol is going to keep pumping out more Cortisol into your body.

What does this mean?  Well you know I am going to tell you right …


  • Weight gain, especially in the abs and waistline
  • Reduced growth hormone, testosterone, DHEA and estrogen
  • Decreased bone density
  • Decrease in muscle tissue
  • Lowered immunity
  • Lowers short-term memory and cognitive function
  • Suppressed thyroid function
  • Blood sugar imbalances
  • Suppress DHEA, the “youth” hormone


Now lets talk blood sugar.  We always strive to keep our blood sugar in balance by

eating clean and natural foods and eating regularly through out the day.

But when the body is STRESSED constantly, Cortisol causes blood sugar to elevate,

which can lead to an acidic   condition.  When our blood is in a higher acidic state

this can lead to diseases such as cancer, heart disease and diabetes.

The body is all about balance and always wants to remain in balance.

It is your job to keep the balance by eating healthy, reducing stress,

exercising and getting enough sleep.



Eat Clean – Eating clean means eating foods as close to Mother nature as possible.

Organic is always a great choice.  Eat a balanced diet of healthy fats, proteins,

fresh fruits and veggies.  Packaged food and sugar are the enemy of CORTISOL.

Exercising  – Exercising is a great stress reliever for the body it also can improve

your moos, boost energy, help fight disease, promote better sleep and can just be fun.

Exercise can also be a stress on the body.  Your workouts should invigorate

your but not stress the body too much.  Over training or over obsessing

about working out also cause an imbalance in the body adding to the stress

and cortisol level.  Remember BALANCE is the key.

Sleep – This is a big one for most of us.  We are up late watching TV or on the computer,

which stimulates the brain.  Caffeine that is consumed during the day is still in our

blood stream many hours later.  So just be aware that afternoon cup of coffee,

soda or energy drink will still be with you when your head hits the pillow hours later.


  • Turn off the TV at night and read instead
  • Try the essential oil Lavender, it is calming and relaxing
  • Massages, infra-red sauna, meditation, prayer
  • Laughing, long walks, relaxing in the outdoors.

*Whatever YOU find relaxing and enjoyable, you must try to do 2-3 times a week to

help reduce stress.



  • Vitamin C, Vit. B Complex, Magnesium, Licorice Root, Ashwaganda

Dr. Wilson has a GREAT Adrenal Support Supplement line that I totally have used

and suggested to my clients.  They work well.

 The Bottom Line

Cortisol can negatively affect body composition. Take steps to reduce the amount of unnecessary stress you subject your body too by not skimping on sleep and consuming an adequate amount of calories. Exercise hard, but give yourself adequate time to recover to maximize the benefits.  In addition, you must support your adrenals with good nutrition and adrenal support supplements.

Contact me if you think you might have adrenal fatigue.  BFIT CHALLENGE STUDIO is a full comprehensive Health and Wellness program.  We have Adrenal Fatigue test kits to test adrenal fatigue as well as lifestyle and nutrition coaching to support healing of most hormone and nutritional imbalances.

Contact teri@teridale.com or call us at 651 452 2339 for more information.

Whey Protein vs Casein


whey vs caisen

I get a lot of questions about whey protein versus Casein.  I also get questions about why I suggest getting off of diary, but then let my clients have whey protein powder.

Well, the short answer is this.  If any of my clients have diary intolerance or lactose intolerance or allergies,  they should not ingest whey protein.  In addition, many people feel bloated,  are overweight and consume too much diary.   But here’s the long answer.

Because whey protein contains only small amounts of lactose, it generally isn’t enough to trigger the side effects commonly associated with dairy intolerance.  Whey is a byproduct of the cheese making process; it’s the liquid portion that’s left behind when the solid curds are removed.  One of the two proteins found in whole milk, whey is frequently sold in powder form as a dietary supplement.  Because whey protein contains only about 5 to 6 percent lactose, it can be eaten by most people who have lactose intolerance simply because there isn’t enough lactose to trigger symptoms. However, if you are lactose intolerant, it can still cause problems. The Whey Protein Institute recommends that you use whey protein isolate products instead of concentrates. Whey isolate contains less than a tenth of a gram of lactose per tablespoon, whereas concentrate products can vary widely in the amount of lactose that they contain.

Eighteen percent of the protein found in milk comes from whey. Whey is extracted when milk is formed into cheese. Contrary to casein protein, whey digests extremely quickly, sometimes in as little as 40 minutes.  Approximately 82 percent of milk protein is casein, according to the College of Agriculture and Life Sciences at Cornell University. Casein is a slow-digesting protein; it can take as long as seven full hours to fully digest.

So as you can see from the percentages, Whey is only 18% of the protein of Milk….. which is a very low.  Thus it does not have the impact on your hormones like other dairy products do, that are 100% diary.


When you consume diary, you have more of a chance to develop allergies and intolerance.   Dairy intolerance and milk allergies are not the same thing. Milk allergies are an adverse reaction to milk and products made with milk.  Some symptoms or reactions may include an itchy throat, facial swelling, vomiting and diarrhea in adults. Infants may experience colic and immune system problems. If you have milk allergies you should not eat whey protein or any other milk-based products without consulting your doctor first.

The main reason why I do not recommend that you consume diary is due to the hormones that are injected into the animals that end up in the diary product you consume.  It not only raises havoc with your own estrogen levels, but it will also impact your ability to burn body fat due to all the synthetic hormones, preservatives and chemicals that are in these products.  If you must consume diary, at least purchase organic.  But, just to be clear, even if it’s organic, the diary itself will change a women’s hormone panel and most likely cause weight gain and symptoms due to multiple physiological factors.

Teri Dale


For more information on our upcoming 3 month challenge, contact us @ info@bfitchallenge.com






My 5 Top Benefits of Drinking Green Tea

cup of green tea

Green tea is not only a tasty treat, but it is also very healthy for you.  I drink it all day long throughout the day for a natural energy burst as well as the following amazing benefits.

1.   Full of Antioxidants

When we eat, our bodies have to turn food into energy. As a result, this generates some byproducts within our bodies called free radicals. These chemicals are pretty awful, and can severely damage our bodies through a process called oxidation. Free radicals are also, theoretically, the main driver in aging.

But , we can combat the negative effect of free radicals by consuming antioxidants, and one great way to do this is by drinking green tea.

Green tea is packed with Polyphenols: Polyphenols, especially catechins and epicatechins, have anti-inflammatory and antioxidant benefits. These little powerhouses protect your body from the bad things you consume. Over time, they may even help reduce the risks associated with diabetes and cardiovascular disease. If you drink too much caffeinated tea, you may get a little jittery, but overall it suits a healthy lifestyle.

In clinical trials published by the American Society for Nutritional Sciences, scientists found that numerous studies suggested that the consumption of tea may bring positive health effects. The hypothesis behind these benefits stems from the high levels of flavonoids, antioxidants that scavenge free radicals.

Benefits of flavonoids include, but are not limited to:

  • Fighting Viruses
  • Helping Prevent Cancer
  • Preventing Inflammation
  • Helping with Allergies

Super food Moringa green powder (Moringaceae)

If you want to DOUBLE your antioxidant potential, then you might want to consider Matcha Green Tea (powder form).  Matcha is the high concentration of antioxidants. One study found that Matcha has 137 times the polyphenols (notably, epigallocatechin gallate (EGCG)) than regular green tea. (1) In fact, this type of green tea contains over 60x the antioxidants of spinach and 7x the antioxidants of high quality dark chocolate.  There is some evidence that these polyphenols may have a protective effect against some types of cancer.

2.  Cancer Fighter

  • Green tea has been shown to activate our internal detoxification enzymes which may hinder tumor growth. Many teas are packed with antioxidants, but the direct mechanism of cancer prevention hasn’t yet been fully established. The good news is there is a relationship between cancer prevention and tea consumption.
  • According to livescience.com, an ongoing study of women with breast cancer showed that polyphenols in green tea may slow down proteins that are part of tumor cell growth. The powerful antioxidants found in tea can actually protect your body from cancer.
  • Current research has shown that tea helps your body fight off certain cancers, including colon, breast, ovarian, prostate, and many others. Tea isn’t a cure for cancer, but it is a simple and effective superfood that can help lower your personal risk.


3.Regulates Blood Sugar

  • People with Type 2 diabetes benefit from regular tea consumption. The compounds in green tea help the metabolic system process sugars more efficiently. In a surprising finding, studies showed that people who drank at least six cups of green tea per week were less likely to develop diabetes at all.
  1. Fat Burner

Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se”. That’s what Dr. Abdul G. Dulloo, author of a study published in the American Journal of Clinical Nutrition said to WebMD.

While caffeine has been shown to help burn fat and increase metabolism, it’s good to know the effect of green tea on metabolism is much more than that, because simply ramping up caffeine intake will definitely give you the jitters.

Another piece in the Journal of Advances in Nutrition mentioned that a number of studies have witnessed how green tea can improve fat burning.

While overall research is still limited, given the health benefits of green tea, if it is a fat burner to boot, why not?  It is a healthier and safer “fat burner”, than many other products that make false claims.

We already know that green tea is full of antioxidants, is good for both the heart and brain, and can help fight cancer, so why shouldn’t we drink it?

  1. Anti Aging

As I have been mentioning throughout this article, green tea is packed with antioxidants, and one major cause of aging is oxidation by free radicals. According to the San Francisco Gate, a study from the University of Campbell found that Japanese practitioners of a green tea ceremony showed longer life spans.

Not only this, but the anti-inflammatory and fat burning aspects mentioned above, and resultant better health, would likely improve life span as well.

Free radicals also affect our skin, and the antioxidants in green tea may help inhibit free radicals from breaking down collagen, the protein in our skin that keeps us looking young.

Additional Benefits of drinking Green Tea are:

  • High in Antioxidants. …
  • Loaded with Catechin, EGCg. …
  • Enhances Calm. …
  • Boosts Memory and Concentration. …
  • Increases Energy Levels and Endurance. …
  • Burns Calories. …
  • Detoxifies the Body. …
  • Fortifies the Immune System.