THE GOSPEL OF JUICING
Juicing, as opposed to blending or eating whole vegetables and
fruit, gives our digestive system a rest while absorbing all the nutrients.
Juicing breaks down the food particles before we eat it, which is helpful for
people who have sensitive digestive systems or are experiencing special
illnesses. Many people who have weak digestive systems should start slowly with
juicing. These individuals should begin with a small 8-ounce glass daily and
work up to 12–16 ounces as the digestive system starts to improve.
Every time you pour a glass of juice, picture a big vitamin-mineral
cocktail with a wealth of nutrients that promote vitality. The veggies are
broken down into an easily absorbable form that your body can use—right away.
This food doesn’t have to go through a big process of breaking everything down.
So it goes to work in your body to give you energy and renew you right down to
your cells. It also spares your organs all the work it takes to digest food,
and that equates to more energy. It detoxifies your body as well because it’s
rich in antioxidants, so that lightens your load, and the body doesn’t have to
work so hard to deal with all the toxic stuff.
THE NUTRITIONAL COMPONENTS OF FRESH JUICE
In addition to water and easily absorbed protein and carbohydrates,
juice also provides essential fatty acids, vitamins, minerals, enzymes,
biophotons, and phytonutrients. The next time you make a glass of fresh juice,
this is what you’ll be drinking:
Protein
Fruits and vegetables contain lower quantities of protein than animal
foods. Therefore they are thought of as poor protein sources. But juices are
concentrated forms of vegetables and fruit and so provide easily absorbed amino
acids, the building blocks that makeup protein. For example, 16 ounces of
carrot juice (2 to 3 pounds of carrots) provides about 5 grams of protein (the
equivalent of about one chicken wing). Vegetable protein is not a complete
protein, so it does not provide all the amino acids your body needs. In
addition to lots of dark leafy greens, you’ll want to eat other protein
sources, such as sprouts, legumes (beans, lentils, and split peas), nuts,
seeds, and whole grains. You can add eggs and free-range, grass-fed muscle
meats such as chicken, turkey, lamb, and beef along with wild-caught fish.
Carbohydrates
Vegetable and fruit juices contain carbohydrates. There are three
categories of carbs: simple (sugars), complex (starches and fiber), and fiber.
Choose more complex carbohydrates than simple carbs in your diet. There are
more simple sugars in fruit juice than in vegetable juice, which is why you should
juice more vegetables and in most cases drink no more than 4 ounces of fruit
juice a day. Both insoluble and soluble fibers are found in whole fruits and
vegetables, and both types are needed for good health. Who said juice doesn’t
have fiber? Juice has the soluble form—of pectin and gums, which are excellent for
the digestive tract. Soluble fiber also helps to lower blood cholesterol
levels, stabilize blood sugar, and improve good bowel bacteria.
Essential Fatty Acids
There is very little fat in fruit and vegetable juices, but the fats
juice does contain are essential to your health. The essential fatty acids
(EFAs)—linoleic and alpha-linolenic acids in particular—found in fresh juice
function as components of nerve cells, cellular membranes, and hormone-like substances called prostaglandins. They are also required for energy production.
Vitamins
Fresh juice is loaded with vitamins. Fresh juices are excellent
sources of water-soluble vitamins such as C; many of the B vitamins and some
fat-soluble vitamins such as vitamin E; the carotenes, known as provitamin A
(they are converted to vitamin A as needed by the body); and vitamin K. They
also come packaged with cofactors, such as vitamin C with bioflavonoids. The
cofactors and vitamins help each other be more effective.
Minerals
Fresh juice is loaded with minerals. There are about two dozen
minerals that your body needs to function well. Minerals, along with vitamins,
are components of enzymes. They make up part of bones, teeth, and blood tissue,
and they help maintain normal cellular function. The major minerals include
calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. Trace
minerals are those needed in very small amounts, which include boron, chromium,
cobalt, copper, fluoride, manganese, nickel, selenium, vanadium, and zinc.
Juicing is believed to provide even better mineral absorption than whole
vegetables because the process of juicing liberates minerals into a highly absorbable,
easily digestible form.
Enzymes
Fresh juices are chock-full of enzymes—those “living” molecules that
work with vitamins and minerals to speed up reactions necessary for vital
functions in the body. Without enzymes, we would not have life in our cells.
Enzymes are prevalent in raw foods, but heat such as cooking and pasteurization
destroys them. All juices that are bottled, even if kept in store
refrigerators, have to be pasteurized. Heat temperatures for pasteurization are
required to be far above the limit of what would preserve the enzymes and
vitamins. When you eat and drink enzyme-rich foods, these little proteins help
break down food in the digestive tract, thereby sparing the pancreas, small
intestine, gallbladder, and stomach—the body’s enzyme producers—from overwork.
This sparing action is known as the “law of adaptive secretion of digestive
enzymes.” According to this law, when a portion of the food you eat is digested
by enzymes present in the food, the body will secrete less of its own enzymes.
This allows the body’s energy to be shifted from digestion to other functions
such as repair and rejuvenation. Fresh juices require very little energy
expenditure to digest, and that is one reason people who start consistently
drinking fresh juice often report that they feel better and more energized
right away.
Phytochemicals
Plants contain substances that protect them from disease, injury, and
pollution. These substances are known as phytochemicals. Phyto means “plant,”
and chemical in this context means “nutrient.” There are tens of thousands of
phytochemicals in the foods we eat. For example, the average tomato may contain
up to ten thousand different types of phytochemicals, the most famous being
lycopene. Phytochemicals give plants their color, odor, and flavor. Unlike
vitamins and enzymes, they are heat stable and can withstand cooking.
Researchers have found that people who eat the most fruits and vegetables,
which are the best sources of phytochemicals, have the lowest incidence of
cancer and other diseases. Drinking vegetable juices gives you these vital
substances in a concentrated form.
Biophotons
There’s one more substance, more difficult to measure than the others,
that’s present in raw foods. It’s being studied scientifically in tubes and is
named biophotons. It’s light energy that plants absorb from the sun, and it
is found in the living cells of raw foods such as fruits and vegetables.
Photons have been shown to emit coherent light energy when uniquely
photographed (using Kirlian photography). This light energy is believed to have
many benefits when consumed; one, in particular, is thought to aid cellular
communication. Biophotons feed the mitochondria of the cells, which produce
ATP—our body’s energy fuel. Biophotons are also believed to contribute to our
energy, vitality, and a feeling of vibrancy and well-being.
HEALTH BENEFITS OF JUICING
·
Helps with chronic illnesses
·
Strengthens the immune system
·
Favors anti-aging
·
Decreases allergies Increases strength
·
Promotes better sleep
·
Aids digestion
·
Keeps the body hydrated
·
Removes toxins
·
Promotes circulation
·
Boosts immunity
·
Supports weight loss
·
Strengthens bones
·
Helps organs repair
·
Aids in consumption of required daily amounts of
vegetables and fruits
·
Strengthens hair and nails
·
Helps remove toxins from the body
·
Leads to transition into healthier eating habits
Increases mental clarity
·
Improves emotional balance Increases energy
·
Diminishes the need for medication
·
Decreases depression
·
Helps reduce or eliminate a plethora of diseases
·
Makes you feel good all over
WHEN TO DRINK
Juice should be consumed on an empty stomach. On an empty stomach,
vitamins and minerals go straight into your bloodstream. Food can be consumed
twenty minutes after a juice. If you eat first, wait about two hours before
consuming juice.
THE BASICS OF JUICING PROCESS
Juicing is a very simple process. Simple as the procedure is, though,
it helps to keep a few guidelines in mind to obtain the best results. By
following a few essential steps, you can be certain that your product will be
ready for juicing and blending.
·
Wash your hands with soap before cleaning your
vegetables.
·
So as not to carry bacteria onto the peeler or
knife, wash all produce before peeling or cutting.
·
Carrots and other organic root vegetables often
do not need peeling. Scrubbing with a vegetable brush and rinsing under water
is all they need. Beets are an exception as the skin is bitter. Peel beets
before juicing or blending.
·
Wash all fruit and remove any bruised or damaged
parts.
·
Peel back and discard any bruised or limp
outermost leaves of lettuce and cabbage.
·
Even if a package says prewashed or three times
washed, rewash again as most times the contents have been stored in a plastic
container or bag.
·
Drink your juice as soon as you can after it’s
made. If you can’t drink the juice right away, store it in an insulated
container such as a thermos or another airtight, opaque container and in the
refrigerator if possible. You can store the juice for up to twenty-four hours.
Light, heat, and air will destroy nutrients quickly. Be aware that the longer
juice sits before you drink it, the more nutrients are lost. You can also
freeze the juice.
BASIC JUICING EQUIPMENT
Juice Extractors
Juice extractors come in various qualities and styles, but the best
you can get is a professional-standard centrifugal juicer. They make a finer
juice and remove more pulp, but get the best out of the fruit or vegetables
that you put through them. The cheaper compact juicers are great for people on
a budget, but if you think you’re going to be serious about juicing, I would
suggest spending the money on a better-quality one.
Citrus Juicer
Even though you can juice citrus fruit in a juicer if you peel it, it
is important to have a citrus juicer on hand for when you only need a little
bit of citrus juice and don’t need to use the larger equipment.
Lidded glasses and portable cups
A lidded glass or portable cup can be stored in the fridge to keep any
juice you can’t drink, or you could use it to carry freshly made juice to
work with you.
But that does not mean you cannot start juicing without all this equipment. Your hand can do the juicing but it going to take a lot of energy,
less juice, and more waste. Do not use a blender, expect you are making
smoothies.
SUPERFOODS
Often add these superfoods in your juices.
1 Hot pepper.
The study found that hot peppers turn up internal heat, which helps in
burning calories.
2 Garlic
When it comes to weight loss, garlic appears to be a miracle food and
garlic can prevent diabetes and heart attacks. Garlic is a known appetite
suppressant. The strong odor of garlic stimulates the satiety center in the
brain, thereby reducing feelings of hunger. It also increases the brain’s
sensitivity to leptin, a hormone produced by fat cells that regulate appetite.
Further, garlic stimulates the nervous system to release hormones such as
adrenaline, which speed up the metabolic rate. This means a greater ability to burn
calories.
3 Ginger
Ginger contains a substance that stimulates gastric enzymes, which can
boost metabolism. The better your metabolism, the more calories you will burn.
Ginger is an anti-inflammatory—inflammation is implicated in
obesity and heart disease. It helps improve gastric motility—the spontaneous
peristaltic movements of the stomach that aid in moving food through the
digestive system. It has also been found to lower cholesterol. And ginger is
the top vegan source of zinc, which gives a big boost to your immune system.
Top that off with the fact that it tastes delicious in juice recipes, and you
have a super spice. I add it to almost every juice recipe I make.
4 Broccoli
Broccoli could help reverse the damage diabetes inflicts on blood
vessels. The key is likely a compound in the vegetable called sulforaphane,
which encourages the production of enzymes that protect the blood vessels and
reduces the number of molecules that cause cell damage, known as reactive
oxygen species (ROS), by up to 73 percent.
Note: Save all broccoli stems and juice them; you can add them to most
recipes and reap the rewards. This is a good economy and adds great nutrition.
5 Cinnamon
Researchers have suggested that people with diabetes or hypoglycemia
may see improvements by adding ¼ to 1 teaspoon of cinnamon to their food. Study shows that it helps significantly in
lowering blood sugar levels and reducing blood pressure.
6 Green beans
Green beans are good for the pancreas and help stabilize blood sugar
levels.
7 Fennel
Fennel juice has been used as a traditional tonic to help the body
release endorphins, the “feel-good” peptides, from the brain into the
bloodstream. Endorphins help to diminish anxiety and fear, and they generate a
mood of euphoria.
8 Asparagus
Asparagus is a natural diuretic that helps flush toxins from the body
and promotes kidney cleansing. This juice is a great tonic for the kidneys, and
it is a great way to use up asparagus stems.
SPECIAL CASES
Diabetics and Prediabetics
If you have diabetes or other sugar metabolism problems, you can juice
vegetables, but you should choose low-sugar veggies and only low-sugar fruit
such as lemon, lime, and cranberries. Carrots and beets would be too high in
sugar by themselves, but you could add a small amount of either of them to a
green juice recipe and dilute them with cucumber, which has plenty of water.
Most other fruits are higher in sugar and should be avoided. Berries are low in
sugar, especially cranberries, and can be added to juice recipes. Green apples
are lower in sugar than yellow or red but should still be used very sparingly.
If you have diabetes, choose the recipes that only use the fruits lemon, lime,
cranberries, or rhubarb, and plenty of greens. Dark leafy greens are an
excellent source of magnesium, and there is a connection between low magnesium
intake and diabetes. You can reverse diabetes by juicing low-sugar vegetables
and eating many more living foods along with a low-glycemic diet.
Rather than coffee, why not wake up your body with an energizing,
delicious juice?
GREENS, MAGNESIUM, HEALTH, AND WEIGHT LOSS
Juice your greens—they’re rich in magnesium, known as nature’s Valium.
Many studies have shown that even a small amount of magnesium has a major
effect on preventing heart attacks. Magnesium also has been called the
“antistress mineral.” It plays a vital role in fighting off stress, relaxes
muscles, prevents osteoporosis, builds healthy bones, supports restful sleep,
prevents restless leg syndrome, prevents constipation, boosts energy, calms the
body, and relieves tension. Magnesium also helps us lose weight. A lack of
magnesium is a definite contributor to weight gain and obesity. When magnesium
is low, cells don’t recognize insulin and glucose accumulates in the blood
—then it gets stored as fat instead of being burned for fuel. Further,
magnesium helps prevent fat storage. When magnesium levels drop too low, it can
trigger hyperventilation and panic attacks, even seizures, if severe. Such
symptoms can be relieved by increasing dietary magnesium. In addition to
juicing greens, if you take magnesium supplements, use only absorbable forms
such as magnesium citrate or glycinate.
Magnesium-rich greens include Fluted pumpkin, Chard, Collards, Beet tops, Parsley, Spinach, Kohlrabi
leaves, Kale, Dandelion greens. Lettuce (dark green), Mustard greens.
BITTER GREENS
It is believed that bitter greens support the heart, small intestines,
and liver, and help reduce fever. As one of the four tastes (alongside sweet, salty,
and sour), bitter is now gaining culinary respect. Bitter greens should be one
of our choices for juicing as well as cooking. Wild greens reduce the desire
for starchy foods, making them an excellent aid in weight loss. The following
primer on bitter greens should help you with choosing flavors that combine well
with other vegetables and fruit. Arugula, Beet greens, Watercress. Endive,
Bitter leaf, Kale, Mustards, Nasturtium, Sorrel, Swiss chard
WANT TO LOSE WEIGHT? ALKALIZE YOUR BODY
Many people eat a high-sugar breakfast consisting of foods such as
orange juice, toast, jam, honey, sweetened cereal, sweet rolls, doughnuts,
muffins, waffles, or pancakes. All this sugar promotes acidity and causes yeast
and fungus to grow, which produces acid. An overly acidic condition can cause
you to gain weight and not be able to lose it. But avoiding sugar and simple
carbohydrates alone isn’t the answer. Traditional high-protein breakfast foods
such as omelets, cheese, bacon, sausage, and meat promote elevated acid levels
in the body as well. Add to that highly acidic drinks such as coffee, black
tea, soda pop, alcohol, and sports drinks, and you can see how much acid
forming food people consume throughout the day. As a result of eating
acid-forming foods, coupled with not eating enough greens and other living
foods, many people suffer from a condition known as mild acidosis, which is an
out-of-balance pH that leans toward acidity. This means the body is continually
fighting to maintain pH balance. One of the symptoms of acidosis is weight gain
and an inability to lose the weight. (This often exacerbates another symptom of
acidosis —joint and muscle pain.) The reason is that the body tends to store
acid in fat cells and hang on to those cells to protect its delicate tissues
and organs. It will even make more fat cells in which to store acid if they’re
needed. To turn this scenario around, it’s important to alkalize your body.
Eating greens is one of the best ways to do that, and juicing gives you an easy
way to consume a lot more greens than you could chew in a day. To give your
body a great start in rebalancing your pH, make sure 60 percent to 80 percent
of your diet is made up of alkalizing foods such as green vegetables, raw
juices, grasses, fresh fruit and vegetables, raw seeds and nuts, and sprouts.
Greatly limit or avoid your consumption of acid-forming foods such as meat,
dairy products, chocolate, sweets, bread and all other yeast products, alcohol,
carbonated drinks, sports drinks, coffee, and black tea. When pH balance is
achieved, the body should automatically drop to its ideal, healthy weight
unless you have other health challenges. (But those should heal too over time.)
As the acidic environment is neutralized with mineral-rich alkaline foods,
there will be no need for your body to create new fat cells to store acid. And
since the remaining fat is no longer needed to store acid wastes, it simply
melts away. Eating alkalizing foods is also a great way to restore your health.
Many diseases such as cancer thrive in an acidic state. Take away the acid, and
they don’t do as well. An alkaline diet also boosts your energy level, improves
skin, reduces allergies, sustains the immune system, and enhances mental
clarity
Conclusion
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Being creative when juicing comes with practice.
·
Choose a base that produces a large amount of
liquid including any combination of celery, cucumber, and/or carrots.
·
Add any hydrating high-water content fruit
including apples, peaches, pineapples, grapes, grapefruit, orange, pears, or
strawberries.
·
Choose one or more dark leafy green.
·
Add a little ginger, lemon, or mint if desired
to make your own creation.
·
If you don’t care for the taste you’ve created,
place the liquid in a blender and add a banana. Don’t drink juice that doesn’t
taste good to you, or eventually you will stop juicing. Most juice can be
doctored up by adding a little more fruits herbs and spices.
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