The plain and simple truth is that juicing provides essential vitamins, minerals, enzymes and other key nutrients, all of which support maximum wellness to prevent illness and combat stress.
3.Stick with a regular juicing schedule to support the habit. Studies show that consumption of large doses of specific vitamins, minerals, and enzymes can aid in the prevention and management of symptoms associated with heart disease, cancer, and strokes and can strengthen immunity against colds and flu, increase bone density and improve the condition of the skin. We know that studies have shown that it is recommended that we consume six to eight servings of vegetables and fruits daily. This can be challenging for many people, juicing ensures that you reach the recommended daily intake for vegetables in a convenient manner
4. Buy a quality juicer – many vegetables, like beets and carrots, are actually quite difficult to pulverize properly, and cheap juicers will not do the job. Buying a juicer that is powerful enough to pulverize efficiently and rapidly is one of the keys to buying a great juicer. If you plan to juice a lot of hard vegetables, your best choice is a centrifugal juicer.
5.If you plan to juice mostly greens, then consider a masticating juicer that is great for greens and also supplies a high juice yield…
If you’re new to juicing then all the possible ingredient combinations can get overwhelming! Here are a few healthy and tasty recipes that you can try out – see which ones you prefer, and adapt them according to your needs.
These recipes yield one serving each, of approximately 14 – 20 ounces. These are very forgiving, and the amounts are estimates. Have fun, add or subtract as you wish. It’s hard to make a bad juice!
Recipe: Wake Up Call
3 small oranges (remove the peel, keep the pith)
1 medium zucchini
1 Granny Smith apple, seeds and core removed
Stir and enjoy immediately.
Recipe: Green Giant
Color: Rich, deep green
Half bag of chopped kale
A few leaves of baby arugula
1 thick English cucumber (usually plastic-wrapped)
3 celery stalks
(optional) one tomatillo
Recipe: Beach Baby
Color: Pinky tan
6 Roma tomatoes
½ cauliflower head
Recipe: Oscar Winner
Color: Brownish plum
1 sweet potato, peeled
3 cups blueberries (frozen)
Most outstanding taste. This one is like a thick smoothie, with bits of blueberry skins.
Recipe: Mister Green
Color: Regular green
6 ounces baby spinach leaves
2 peeled cucumbers
3 carrots (no greens)
Run the pulp through the machine twice for better yield.
Recipe: Butter Me Up
4 small oranges (peeled)
½ butternut squash (peeled, seeds removed)
1 scallion (optional)
Recipe: Sweet Spinning
Color: Dark avocado
6 ounce bag of baby spinach
2 small oranges (peeled)
1 Granny Smith apple
1 medium kiwi (keep peel on IF organic)
Sweet and foamy.
Recipe: True Peace
Color: True pea soup green
1/3 bag chopped kale
2-3 c. watermelon (frozen OK)
2 Valencia small oranges
Remember, juicing is all about finding the right combinations that are both healthy AND tasty. It might take a while for you to get used to drinking vegetables at first. Some you may end up growing to love, and some you’ll just never be able to like. That’s fine!
Keep a recipe book and note down the ingredients of every juice you make. Once you’ve tried it, note down how much you like it. You can then refer back to this in future as you perfect your combinations. Now go, get juicing!
Any time of the year is a good time to start juicing. The health benefits of drinking fruit and vegetable juice are numerous, ranging from improving your digestive health to increasing your body’s ability to repair itself and bolstering your immune system.
However, as with any new routine, sticking to your juicing habit can be hard. Follow these 8 tips to help make juicing a part of your daily routine for years to come.
One of the most common mistakes people make when starting a juicing lifestyle is failing to account for the extra effort. In order to make your juice both effective and sanitary, you need to wash your ingredients and cut them to the appropriate size for your machine. Most people don’t have the time to do this in the morning, so consider prepping the night before. Even if you chop up all of your veggies and fruits the night before, you still need to plan for the time to make the juice and clean your machine in the morning. Wake up a few minutes earlier to give yourself more time in the morning and keep the process as stress-free as possible.
2.Stock up on the (right) ingredients
Another pitfall that leads new juicer to abandon the process is a simple lack of ingredients. If you’re all ready to make your juice, but you don’t have any leafy greens or fruits, it makes the entire process harder than it needs to be. Make sure you keep a fresh supply of fruits and vegetables in your fridge before you plan to make you juice so that you can focus on solidifying the habit instead of the obstacles in front of you.
Make sure you choose ingredients that are both easy to juice and that you enjoy. Even though kale is loaded with nutrients, you’re unlikely to stick to juicing if you hate the taste, but there are many tasty additions that can help mask the taste of kale, so you can get the nutrients while enjoying the juice.
Apples, lemons, limes, grapefruits, pears, and ginger are all great additions to make the primary stars, like spinach, kale or broccoli taste great in your juice.
It is also important to realize that you might just have to get used to the taste of vegetables, as others have, it is part of changing to a healthy lifestyle.
4.Invest in a quality juicer
This one falls in line with the whole concept of making the process easier for you. A poor quality juicer can result in a poor quality juice, such as one full of large chunks, which in turn can make the entire process unappealing.
Cheap juicers are also more prone to breaking and clogging, which can completely stop your budding love for juicing in its tracks. There’s no need to spend a fortune on a juicer, as some high-end models also come with issues. Read reviews at online retail sites to identify the machine in your price range with the largest number of happy owners.
5.Focus on your calorie intake
As great as juices are for your health, they’re no replacement for actual fruits and vegetables. Many new juicers attempt to substitute complete meals with a juice blend, which often does not have the appropriate number of calories to keep you fueled all day.
Similarly, many people find that drinking fruits and vegetables is not as satisfying as eating them, which can lead to feelings of hunger. Associating negative feelings such as fatigue and hunger with drinking juice can make you feel like the process isn’t worth it. Instead, focus on drinking the juice as a snack or meal supplement.
Buy an airtight container to store your juice. Juice keeps well for about 3 days, so being able to make enough for a few days saves time and makes the whole juicing thing much easier.
Avoid the shock of weight gain or sugar overload that can quickly turn you off to juicing by making your juices primarily from vegetables.
Fruit is very high in sugar, and you can easily go into calorie and sugar overload with just a couple of glasses a day, negating the whole point of juicing. Choose low sugar fruits, like apples and berries and use them in moderation.
8.Buy a portable container
One major benefit of drinking juice blends is that they take such little time to consume. However, if you don’t have the time to sit and sip your drink, you’re not going to build the habit into your routine.
Purchasing a thermos or other container means you can take your juice with you wherever you go, so drinking it can become a part of your daily activities. In addition, you can make your juice in the morning and then take it with you to work to drink later.
Starting a new juicing routine can be difficult if you don’t take the time to plan for it in advance. Focus on identifying the biggest issues you face each day and develop methods to overcome them, and you’ll make your new juicing habit stick for a lifetime.
You might not be familiar with turmeric by name, but chances are you’ve eaten it at least once before. As a primary ingredient in many Indian dishes, as well as a coloring agent in foods such as mustard and various cheeses, its benefits in the culinary world are well documented.
However, did you know it also carries numerous health benefits? Read on to find out how adding turmeric to your juices brings a wide range of positive improvements to your diet and overall wellbeing.
Reducing Osteoarthritis pain
Though much of the research into the various effects of turmeric are still in the early phases, one study reports significant findings on its ability to treat pain from osteoarthritis, according to WebMD.com. These researchers studied test groups with arthritis and found that a regular dosage of turmeric reduced the amount of pain that resulted from the joint impairment.
The research focused on patients consuming whole turmeric, rather than a modified supplement made from turmeric, meaning you can easily sprinkle the spice it into your juice for the full effect.
Another major benefit of turmeric is its anti-inflammatory properties, which means that it helps to relax blood vessels that become engorged as a response to pain or other irritations. Adding turmeric into your juices can thus help to alleviate discomfort from a variety of pains and aches, similar to that of taking an over-the-counter pain reliever.
Research from the University of Arizona also found that these properties helped to reduce pain from rheumatoid arthritis, furthering the evidence that it can help improve joint movement. The research also suggests that taking the turmeric preemptively can help prevent the onset of rheumatoid arthritis.
Fighting heart disease
Heart disease is one of the leading causes of death among both men and women, often resulting from long-term issues relating to diet and other health factors. Turmeric can help to fight off heart disease by aiding the body in the removal of plaque from the arteries, which decreases blood flow through the body.
This obstruction causes the heart to work harder than necessary to pump blood, which results in excessive damage to the muscle that can lead to heart attacks. By removing the plaque, the heart is able to function at a normal level and thus stay stronger for longer.
Promoting better digestion
Many people turn to juicing to help with digestive issues, often focusing on detoxifying the body and flushing the system of harmful build up. Try adding turmeric to your juices to enhance your digestive system by reducing bloating and eliminating excess gas.
The spice is also found to help alleviate discomfort from heartburn, which can lead to other health issues and major discomfort if left untreated. Drinking a juice blend with turmeric can sometimes result in immediate relief of these issues, though response time may very between individuals.
Boosting antioxidant levels
One of the most significant health benefits of turmeric is its high levels of antioxidants, which have a variety of benefits to your overall health. A diet rich in antioxidants can help repair the damage to the heart muscles, reduce the signs of aging, increase your energy levels, and improve the function of your other organs.
Some research also suggests that antioxidants can help combat free radicals that can lead to cancer. Similarly, research from UCLA found that turmeric contains a compound know as curcumin that seems to dramatically increase the antioxidant capacity of the body.
As with all juicing ingredients and health tactics, remember that moderation and consistency. While tossing a cup of turmeric into your next juice might have a short-term benefit, it can lead to an upset stomach and other discomfort.
Stick to a few teaspoons per juice a few times a week to keep yourself on track and guarantee your ability to reap its benefits in the long haul.
Turmeric In Juicing
You can juice fresh turmeric or stir in the dried spice to a finished juice.
In the diet and health world, you’ll find many fads and trends. Juicing has become popular as a way to cleanse the body, lose weight, and greatly increase intake of vitamins and minerals. It’s always valuable to look at the science behind a diet trend, so just how healthy is juicing?
On the one side of the juicing trend, we have a lot of marketing effort. If fruits and vegetables are good for you and your body, then drinking them in one go each day, must surely be of benefit?
However, the science behind it is more complex than the marketing line, and the reality is a tale of both pros and cons that are well worth considering before integrating juicing into a diet regimen.
Many people juice vegetable and fruits on a daily basis without thinking too much about the pros and cons of the activity. However, it’s always wise to look beyond the marketing lines and examine the nutritional value and science behind it.
In this spirit, here are some of the health benefits of juicing:
• If your daily diet is poor, then juicing even on a semi-regular basis can provide your body some much needed nutrition. The striping away of much of the fiber content in fruits and vegetables by the pulverization process makes it easy for your body to absorb the nutrients faster, thus giving you a high dose of nutrients. These nutrients contribute to your overall health and well-being and boost your immune system.
• The pulverization of much of the fiber also unlocks some of the enzymes found in some fruits and vegetables and makes them available for digestion and absorption.
• If you juice regularly you’re habituating yourself to a dietary activity that is actually of great benefit. You’re thinking of your body, your health and what you’re putting into your body, and developing this habit is of massive psychological benefit, particularly for those who have had previously poor eating habits. This change in habit can lead to other positive life changing activities, including regular exercise and eating more foods of greater nutritional value. Many of us don’t eat enough fruit and vegetables on a daily basis, so drinking even one small cup of freshly juiced vegetables and fruits can help our bodies.
Despite the strong marketing line, juicing has quite a couple of pitfalls. Much of the nutritional science behind it is still being debated in diet circles, but there are some very specific problems that are slowly becoming more well-known.
Read on to find out some of the cons of juicing to put the debate into a sharp perspective:
• Juicing fruits and vegetables actually strips away most of the insoluble fiber content due to the pulverization process. Eating fiber regularly is essential to a smooth digestive process, and helps us to maintain a healthy weight because it causes us to feel fuller for longer.
• As our bodies absorb a super hit of nutrition due to the stripping away of much of the fiber, we also absorb a lot of natural sugar, this is especially critical when juice blends consist mostly of fruits. This creates an abnormal spike in sugar levels, which is clearly problematic for diabetics and promotes weigh gain. Over time, this excess of fructose sugar will cause us weight problems as they are converted to fats and stored by our bodies. In this way, regular juicing will have the opposite of a beneficial health effect. However, it is important to note that this sugar overload only occurs when fruit is the predominant ingredient, when you juice a ratio of 80% to 20% or 90% to 10% of vegetables to fruits this is not a problem.
• Juicing can be expensive, with a quality machine costing around $150 or more and the cost in produce, where sometimes many vegetables are needed to make just one glass of juice. This will be expensive over time.
It seems as though juicing is here to stay, at least for the near future, but it’s wise to consider both the pros and cons behind it. To supplement an already poor diet, drinking juice can offer superior nutritional and health benefits.
The term “green juice” can actually refer to a wide range of vegetables processed through a juice or blender to transform the solids into a smoother liquid. Though spinach and kale are among the most common options, it can also include Romaine lettuce, cucumbers, wheat grass broccoli, bitter melon and many others.
The emphasis on green produce comes from the fact that many of these items carry different types of essential nutrients and vitamins than options on the other side of the food color spectrum, such as iron, Vitamin K, and antioxidants.
In addition, greens with a darker color, such as kale, also commonly have higher levels of these nutrients than the lighter green vegetables, such as iceberg lettuce, making them ideal candidates for a healthy diet.
Juicing And Heart Health
Juicing is simply a more convenient way to introduce the foods into your diet, as many juices also include other, more palatable ingredients such as fruits and similar sweeter fare.
The specific benefits of drinking green juice depend on the ingredients. For example, a juice made primarily of kale delivers a high dose of iron, approximately 1mg per cup compared to 0.4mg per cup of cabbage, according to the USDA.
Iron in particular is essential to developing a healthy heart because it is a key element in creating hemoglobin, which is a component found within red blood cells that aids the distribution of oxygen throughout the body. If the body does not have enough iron to properly carry oxygen molecules out of the lungs, it cannot function properly and will eventually start to break down, leaving you feeling fatigued. Overworking your body means overworking your heart, which eventually leads to a weakening of the muscle that can result in heart disease or other ailments.
Another way green juice helps keep your hearth healthy is by introducing antioxidants into the system, which carry a wide range of health benefits overall.
In terms of the heart, antioxidants help to restore damage that comes from daily activity, strengthening the walls of your heart over time and allowing it to function more efficiently.
Many green juices also feature vitamins that help keep the heart pumping properly and strongly. Similarly, the nutrients and minerals in the juices can help improve circulation by expanding the blood vessels and lowering blood pressure, which allows the blood to flow more smoothly throughout your body.
Green juices also help introduce fiber into your diet, which are essential to a healthy heart because they can lower blood cholesterol levels. High cholesterol causes the heart to work harder than it needs to pump blood through your body because it literally blocks the passageways in the circulatory system.
Overworking the heart, combined with the lack of oxygen and buildup of toxins due to poor blood flow, can result in a heart attack or similar issues. The fiber in the green juices helps ensure proper blood flow and thus keeps your heart and body functioning normally. Fiber also helps combat other conditions that can lead to heart disease, such as obesity or diabetes, offering an additional layer of healthfulness.
Green juice is low in calories and makes a great addition to a sensible low calorie diet in support of a healthy weight, which in turn realty benefits heart health as both obesity and overweight are two of the biggest contributors to heart disease, heart attack, and premature death.
Regardless of the types of vegetables, you put in the juice or how often you drink them; they are most effective when combined with regular exercise and an overall balanced diet.