The summer is a perfect time to indulge in
getting the creative juices flowing, so to speak, as we are naturally drawn to
lighter and more cooling foods. So, as the weather got hotter and hotter in
July, I put my juicer to work and have been making some immensely healthy and
light juices for breakfast or mid-afternoon snack in lieu of a trip to Peet’s
Coffee. Since I’m having so much fun juicing this
summer I wanted to share some of the benefits of juicing as well as some
helpful tips. Plus, I have an awesome
recipe at the end of the blog.
For me, juicing is not only about
having a lighter breakfast, it’s also about the abundant energy and
concentrated nutrients like antioxidants, vitamins and phytochemicals I get
when I drink a fresh, mostly green juice.
Not to mention that my homemade juices give me hydrated and glowing skin,
keeping me looking young(ish) and healthy!
In fact, lots of folks see the
same benefits and agree that juicing is a nutritional powerhouse. Although there is no scientific evidence that
juicing veggies and fruit is better than eating their whole counterparts there
is great agreement that juicing is beneficial.
For one thing, it’s a quick and CLEAN way to get your servings of fruit
and veggies in without feeling like you’re chewing like a cow all day. Besides that, it’s a good way to eat veggies
and fruit that are not your besties in whole food form (e.g., Carrots on a
plate? Yuck! In a juice? Delightful and sweet.) More importantly, fresh juices
provide lots of antioxidants that can protect against free radical damage,
which is linked to aging, cancer, heart disease, and other degenerative
diseases.
Fresh juice also contains
phytochemicals (or phytonutrients) like enzymes and pigments such as chlorophyll
and carotene, which may protect against cancer, diabetes and heart
disease. Michael Murray, in The Complete Book of Juicing, explains
that “[f]resh juice and other live foods contain digestive enzymes that help
break down the foods in the digestive tract, thereby sparing the body’s
valuable digestive enzymes.” (p. 42). This means that energy in the body can be “shifted
from digestion to other bodily functions , such as REPAIR and REJUVENATION.” Id.
(emphasis added). PLUS, fresh juices can
keep the body’s pH balanced by helping to create an alkaline environment
and balancing out the acidic and inflammation foods that are often a part of
the Standard American Diet (SAD), including dairy, meat, and refined sugar. (See what Dr. Oz has to say about acid
forming foods here: http://www.doctoroz.com/videos/25-acid-promoting-foods).
Also, have I mentioned how wonderful
it is to know exactly what I’m eating and how much sugar I’m getting in my
juice? This is not always the case with store-bought, pasteurized juice which
might have a lot of sugar and additives.
With all of this goodness, I’m
sure you can understand why I love juicing.
Here are 7
Juicing Tips if you want to also
experience a juice adventure.
1.
Pick
a Good Juicer: There are
several types of juicers on the market, some less than or close to $100. I’ll focus on the primary types of juicers
here.
a.
Centrifugal: Basically,
the unit contains a disc that grinds produce at high speeds.
Upsides: Inexpensive; Juices Quickly; Quick Cleanup (can
place parts in the dishwasher after you eliminate pulp).
Downsides: Some say the high speed is a downer because
it causes oxidation and therefore juice can’t be stored long – you pretty much
have to drink the juice immediately after making it or store it in an air tight
container in the fridge to drink later in the afternoon; Not great for juicing
leafy greens (you may have to re-run the pulp through the machine if you want a
little more juice, which can be laborious); Single purpose is juicing.
A
centrifugal juicer is great for beginner juice enthusiasts. I have a Breville Juice Fountain Compact,
which I got for a little over a $100 at Crate & Barrel. I love it.
b.
Masticating
(Single Gear): A single
gear crunches fiber slowly and then squeezes juice through a stainless steel
screen.
Upsides: The slower speed allows less oxidation and
more nutrients; You can store juices longer (1-2 days); Versatile – you can
make baby food and nut butter too.
Downsides: More expensive and slower than a centrifugal
juicer.
c.
Twin Gear: The unit presses produce between two gears,
slowly squeezing out juice.
Upsides: Juices can be stored up to 72 hours and are
very nutrient rich; Multi-purpose – Similar to a masticating juicer, nut butters
can be made with this juicer as well.
Downsides: Expensive; More time juicing than with a
centrifugal juicer.
To learn more about types of
juicers, visit http://www.all-about-juicing.com/review-juicers.html.
No juicer? No problem. Try using your blender, a fine mesh strainer,
a spatula and a bowl to create a juice.
Here are some links to “blended” juice recipes: http://theweek.com/article/index/258188/how-to-juice-without-a-juicer;
http://thechalkboardmag.com/how-to-juice-without-a-juicer.
2.
Pick
Good Veggies and Fruit:
Go organic if possible (try your local
supermarket, farmer’s market, or your local community supported agriculture
(CSA)). If you can’t get organic produce
or the price of organic produce is too high, no worries. Simply WASH and peel the non-organic produce
thoroughly (use a veggie brush) to get rid of all the pesky germs and
pesticides. Organic produce needs to be
washed, but you don’t have to peel it.
3.
More
Veggies than Fruit: Too much fruit in your juices can lead to too
much sugar in your delightful beverage, which
can result in weight gain and sugar-related health issues. Kris Carr, wellness expert and successful
author, recommends a 3:1 ratio of veggies to fruit. You can check out her delicious recipes and
e-Juice Book here: http://kriscarr.com/.
4.
Check
with Your Physician:
Juicing can be wonderful and full of lots of nutrition, but different bodies
need different things depending on where they are health-wise. So even though you might want to rejuvenate your
body, detox, or spur weight loss with 1-3 day or long term cleanses like Joe
Cross in Fat, Sick and Nearly Dead (http://www.fatsickandnearlydead.com/),
check with your physician first.
Even if you are considering juicing to add variety in your diet, check
with your physician to see if just having a juice for breakfast or a snack
meets your dietary needs. I tend to be
protein deficient and sometimes need to eat protein after I drink my juice.
5.
Still
Eat your Whole Veggies and Fruit: Although
fresh juice has some fiber, more fiber comes in whole veggies and fruit. Since fiber is important for digestive
function, be sure to get your chew on too!
6.
Be
Creative: You don’t always have to follow
recipes. Use them as ideas to jump start
your own creativity and look in your fridge to see what produce looks like it’s
on the verge of being less than fresh and pair up what seems like it would be
tasty and nutritious. Try adding coconut
water or aloe juice for some variety.
Also, if it’s a little too much green, tone it down with a zesty fruit
like lemon and green apple adds sweetness without too much sugar.
7.
Remember,
You can Buy Fresh Juice Too: Sometimes
there is no time in the morning to make your fresh juice. No worries.
If there are local places in your area that sell fresh juices head there
for a quick pick me up and to get some ideas too. In the Washington, DC area, there are plenty
of establishments selling fresh juices.
Here are a few I enjoy:
·
Juice Joint Café; 1025 Vermont Avenue NW; http://juicejointcafe.com/
·
Purée, 4903 Elm Street, Bethesda; http://www.pureejuicebar.com/· Press; 1630 14th St., NW; http://www.press14.com/;
· Whole Foods
· Sweet Green
· Hawthorne Homemade, 3706 Macomb Street, NW;
http://www.organicjuicebardc.com/
o Hawthorne
Homemade has great cleansing options that you can try (once you check with your
physician!). I’m doing a 1-day cleanse
right now, drinking delicious juices like Abundant Energy (with Greens, Kale,
Celery, Apple and Lemon) and Glowing Skin (with Carrot, Ginger, Apple, Kale,
and Parsley) as well as a filling Almond Delight smoothie (with almond milk,
almond butter, agave, cinnamon and banana – yes, it’s dessert in a
glass!). I love the juices and the owner
Jo Anna Hawthorne is knowledgeable and ready to help.
I have also heard that Khepra’s Raw Food Juice Bar is
good as well and look forward to checking it out soon. (http://kheprasrawfoodjuicebar.com/;
402 H Street NE)
Hydrating Juice (perfect for a day after a night of
festivities):
(Makes
about 16 oz.)
2 small carrots (grated if not organic)
2-3 long Celery Stalks
½ a large Cucumber
4-6 kale leaves
Coconut Water (to taste)
This hydrating delight has quercetin, Vitamins A, C and
K, Potassium, Calcium, Alpha-Lipoic
Acid, Chlorophyll, and antioxidants. Not
only is it hydrating, its nutrients promote anti-inflammation, may protect
against cancer, help to regulate metabolism, and promote bone density and
healthy connective tissue. A real nutritional
powerhouse!
**Extra
Tip: Drink juice on an empty stomach and alone to absorb nutrients more
easily.
Disclaimer: Krystal
Jordan is not a nutritionist, dietician, or physician or health care provider. This blog represents Ms. Jordan’s opinion and
research. It should not be relied upon as
medical advice, diagnosis, or treatment.
Contact your physician or other health care provider before making any
medical decisions and for any medical questions, advice, diagnosis, or
treatment. Ms. Jordan expressly disclaims responsibility, and shall have no
liability, for any damages, loss, injury, or liability whatsoever suffered as a
result of your reliance on the information contained in the Thriven Life blog.
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