Juicing 101

2012-07-24 14.38.39WHY JUICE?

  1. Easy way to get your daily need of fruits and veggies
  2. Provides your cells with so many nutrients, vitamins & minerals
  3. Detoxifies the liver
  4. Anti-aging through antioxidants
  5. Improves cardiovascular health
  6. Helps you lose weight (or maintain weight you’ve lost)
  7. Increases energy levels
  8. Boosts your immune system
  9. Makes your skin glow and strengthens hair & nails
  10. Beneficial against cancer

  TYPES OF JUICERS: Not all juicers are created equal. Some are harder to clean, some yield more juice, some are extremely expensive and others keep more enzymes and nutrients intact. So how to do you choose? Hopefully my chart below helps a bit. I personally decided on the Beeville Elite and am very happy with it. I make sure to run the pulp through twice to get the most juice.

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  HOW TO CREATE YOUR JUICE:  Bases: carrot, beet, apple, cucumber, melon, celery These fruits and veggies yield a lot of juice and work great as the start to your concoction. You want your base to be fairly lower in sugar so veggies or apples work better than juicy high glycemic fruits.   Additions: leafy greens, fruits, broccoli, peppers, parsley   Nutrient Packed (strong flavor) Additions: garlic, turmeric, ginger, sprouts, dandelion greens   Post Juicing Additions: lemon juice, lime juice, coconut water, apple cider vinegar   FRUITS AND VEGGIES NOT GREAT FOR JUICING:

  • Avocado
  • Banana
  • Citrus Peels
  • Eggplant

  THE 5 LEVELS OF JUICING: When first getting started on your juice journey, you may find that some of the juices upset your stomach a bit because of the detox process or your body not being used to the flood of nutrients. Here are the levels of juicing that will help you ease into it. Level one is the easiest on your system and Level 5 is higher in nutrients and stronger in taste and might take some time working up to.  2013-06-02 16.41.56

Level 1- Celery Fennel Cucumbers   Level 2- Red leaf lettuce Green leaf lettuce Romaine Endive Escarole Spinach    Level 3- Cabbage Chinese cabbage Bok Choy   Level 4- Parsley Cilantro   Level 5- Kale Collard greens Dandelion greens Mustard greens (bitter)

 

  FRUITS AND VEGGIES THAT SHOULD DEFINITELY BE ORGANIC:

  • Apple
  • Celery
  • Sweet Bell Peppers
  • Peaches
  • Strawberries
  • Nectarines
  • Grapes
  • Spinach and other dark leafy greens
  • Lettuce
  • Cucumbers
  • Blueberries

 Safer non-organic fruits and veggies would be those that contain a rind or peel that you remove before juicing like citrus and melons.   GRAB AND GO JUICES: 2013-05-29 15.29.55 Don’t have a juicer? Don’t have the time? Here are some wonderful on the go juices: http://www.shape.com/healthy-eating/healthy-drinks/best-tasting-green-juices       TIPS & TRICKS:

  • Pasturized juice like the OJ you find in the grocery store is not the same! The heating process it goes through destroys living enzymes, minerals and other beneficial nutrients. Plus there’s usually preservatives, artificial colorings and flavors thrown in the mix as well.
  • Before embarking on a long juice fast, make sure to speak with a physician just like in any health modifications to your lifestyle. The detoxification process can be difficult for some.
  • Always drink your juice right away because the enzymes will die quickly. If you want to store, put in airtight, glass container and preferably with a vacuum-sealed lid.
  • Use more veggies than fruit (especially in the afternoon) to decrease sugar consumption- otherwise you will get a sugar high and crash… not good for your insulin levels or metabolism.
  • Beets and carrots are higher in sugar and since you are removing the fiber from the veggies, the sugar moves more quickly into your blood stream- conclusion: don’t go overboard on these veggies.
  • Line your juicer pulp container with a plastic grocery bag for easy clean up.
  • Run the pulp through a second (and maybe a third time) to make sure you get all the juicy goodness out of it.
  • A vegetable scrubber works really well to clean the mesh and blades of the juicer.
  • I strongly recommend using organic fruits and veggies when juicing to avoid all the toxic chemicals, pesticides and other junk used in commercial farming.
  • Diliute your juice with 1/3 distilled or purified water (or coconut water)
  • I like to squeeze my lemon juice afterwards in stead of peeling and running through the juicer.
  • Mix a little of the pulp back into the juice for added fiber that will slow down the rise in blood sugar and help you feel more full.
  • Mix veggie pulp into egg whites for a tasty omelet or fruit pulp into protein pancakes! Yumm!
  • To make mid-week juicing easier, portion out your fruits and veggies in zip locks with labels for the week. Do not pre-wash or cut in order to keep produce from rotting faster. When it’s time to juice throw it all in a colander, rinse and chop!

2013-06-02 17.12.24     JUICING RECIPES:  I never measure, just throw in what feels right and experiment to make them your own!


Ready Set Glow2013-06-04 11.03.07 Cucumber Apple Carrot Kale Spinach Parlsey ½ inch Ginger Lemon   Summer Nectar Carrot Nectarine Pink Lady Apple Turmeric ½ inch Ginger   V9: my spin on the classic V8 Tomato Beet Celery Carrot Raomaine Parsley Watercress Spinach *Turmeric Root (1 inch) (Make it a V9 Special by adding a little splash of organic vodka…)   The Ginger Carrot Cucumber Orange Strawberry ¾ inch Ginger Lemon   Sweet Greens2013-06-08 14.32.08 Granny Smith Apple Pear Celery Rainbow Chard Kale Lemon       Green Lemonaide Granny Smith Apple Celery Cucumber Romaine Kale 1 whole lemon juiced A Little Ginger   Pineapple Refresher Cucumber Pineapple Spinach ½ Bunch of Mint Coconut Water   Lettuce Turnip the Beet Tomato Carrot Romaine Turnip Parsley   Pink Berry Orange Apple Raspberries Strawberries (Blend in fat free organic yogurt)   This might seem like a lot of info… but when it comes down to it juicing is healthy, delicious and fun! Don’t worry so much about it. Take what you’ve learned here and then go experiment and find what types of juicing works best for you. I hope you will join me on the weekends for “Juicy Sunday“, which is my 24 hour juice fast that primes your body for the next week.   In Health and Happiness, Lauren McBride

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