Richard Springs
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Juicing Practice

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You need at least 2-3 cups of vegetables a day-juicing offers a delicious way to consume your daily allowance and drench your system with naturally occurring water, vitamins, minerals, antioxidants and other phytonutrients from plant matter.   Look through our recipes and try some based on your tastes and health goals.  Get a feel for the basics-how to mix flavors, how to sneak in vegetables you wouldn't normally eat with minimal effect on taste, what tastes like cucumber and celery are surprisingly refreshing.See all practices - blue

 

You can expect: increased energy, decreased appetite and food cravings, healthier skin and hair, improved immunity and digestion.  All the benefits of enhanced, diverse nutrition.  Some experts believe that juicing allows the body to access nutrients in fruits and vegetables more effectively.

What the experts are saying: According to the Mayo Clinic juicing may be a fun way to add vegetables to your diet or to try fruits and vegetables you normally wouldn't eat. You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste.

Level of Effort: Difficult

Time Involved: 10-30 Minutes A Day

 

Getting Started:

  1. Find a juicer. Choosing the right juicer will determine whether juicing becomes a habit or a whim.
  2. Choose a few recipes. 
It's important to begin by choosing recipes that you think will taste good to you.
  3. Buy produce.   Make sure you buy enough produce to make the recipe you choose.  To make an eight-ounce glass of juice requires about a half pound of produce (three carrots, a cucumber, half a lemon and half a beet).
  4. Prepare produce.  Wash all produce before juicing.  Peel all produce that is not organic.
  5. Drink your juice as soon as possible.  Fresh juice contains the most nutrients, the more it sits the more it looses.
  6. Clean. 
It is best to clean your juicer as soon as possible after you juice.  It is much easier to clean if the pulp does not have a change to dry and stick to the juicer.

 

What to Consider:

  • The many benefits of juicing
  • Juicing is not a replacement to eating fruits and vegetables
  • We do not advocate juicing as fasting or detox diet
  • Prepare produce ahead of time
  • Buy organic if possible
  • Juicing is a big time & financial commitment
  • Additional resources and articles

 


 

1. Find a juicer

You can spend a hundred dollars to a few hundred dollars on a juicer.  Even expensive juicers can be pain to clean.  A juicer is different than a blender.  A blender separates the juice from the pulp.

What to look for in a good juicer:

  1. Few parts to clean.  The fewer the parts, the easier it is to clean.  Also make sure it is dishwasher safe.
  2. Large feeding tube.  This feature allows you to put large pieces of fruits or vegetables in the juicer so you don't need to cut everything up.
  3. Comes with a container to catch the pulp.   This design is far better than having to scoop the pulp out of the juicer frequently.  Also you can line the container with a plastic grocery bag and the pulp with be discarded directly into the bag.

A personal favorite is the Jack La Lanne juicer.  It is durable, easy to use and clean, and it is reasonably priced (price ranges from $90-$150).

 

2. Choose a few recipes

For beginners, carrots and apples are great additions to any juice to make it sweeter.  However you do want to be careful not use more than one apple a day because of the extra sugar.  Explore different recipes to find out what works for you, here are a few examples:

All-Day Energy

  • 3-4 carrots
  • 1 cucumber
  • ½ beet
  • ½ lemon
  • 1 inch chunk of ginerroot

Cucumber Refresher

  • 1 cucumber
  • ½ lemon

Afternoon Delight

  • 2-3 stalks of celery
  • 1 cucumber
  • ½ lemon
  • 1 inch chunk of gingerroot

Liver Cleanse

  • 3-4 carrots
  • 1 cucumber
  • Handful of dandelion greens
  • ½ lemon


3. Buy Produce

 

4. Prepare produce

Wash all produce before juicing.  Peel all produce that is nor organic.  Cut out all pits and hard seeds.  Leave on stems and leaves of most produce, such as beet greens.  Cut of off carrots greens because they contain toxic substances.  Start cutting the produce up into chunks - juice what you want and store the rest in Tupperware containers that can be used throughout the week to juice.

 

5. Drink

Make only as much juice as you can drink at one time because fresh squeezed juice can quickly develop harmful bacteria. And when juicing, try to keep some of the pulp. Not only does it have healthy fiber, but it can help fill you up.

 

6. Clean your juicer

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Juicer

 

Benefits

Easier Digestion - During the traditional process of eating, your body must first chew and break down the vegetables. Juicing eliminates this step, providing your body with liquefied food that's easier to process and may help improve digestion, according to Minnesota State University. Similarly, the University of Florida states that juicing your veggies may help ease indigestion.

Complete Nutrients - When you juice your vegetables, the juice contains much of the same nutrients as the whole vegetable, according to the Harvard School of Public Health. Harvard says juicing can help you increase your consumption of vegetables and meet your recommended daily intake.

Reduces Cravings - The University of Florida notes that vegetable juice may help reduce your food cravings---vegetable juice contains fiber that is filling and nourishing while it also quenches thirst.

Newer Food Sources - Juicing vegetables allows you to enjoy the nutritional benefits of some forms of vegetables that you may not traditionally eat but may act as potent reserves of antioxidants and vitamins. For example, Dr. Nicholas Perricone, reporting for the Oprah Winfrey show, calls green foods such as wheatgrass and barley grass one of the top 10 health-enhancing "superfoods." He notes that such green foods are typically enjoyed juiced.

Increased Nutrient Absorption - Some vitamins are "locked" in the vegetable but are released when you break them down into juice form. For example, Dr. Toni Steer, a nutritionist reporting for "Real Simple" magazine, says juicing carrots help disrupt the vegetable's cell membranes, thereby "freeing" vitamin A to make it easier to absorb.

 

Juicing is not a replacement to eating fruits and vegetables

Although vegetable juice provides the same level of vitamins, minerals and antioxidants contained within whole vegetables, it removes the pulp--resulting in a loss of dietary fiber. According to Colorado State University, fiber is beneficial for maintaining healthy bowel function and may help prevent constipation, diverticulosis and hemorrhoids, while also potentially improving blood cholesterol profiles--so juicing vegetables negates these perks. In addition, the Harvard School of Public Health states that juices may have a higher glycemic index than the same foods eaten whole, causing a more rapid rise in blood sugar and yielding less satiation. With these considerations in mind, juiced vegetables may provide fewer health benefits than vegetables eaten whole.

Most adults should get at least 2 to 3 cups of vegetables a day, depending on their age, sex and level of physical activity. Any type of vegetable counts, whether it's raw, cooked, fresh, frozen or canned. One hundred percent vegetable juice counts, too. And vegetable juice has plenty of vitamins and minerals, but it's lower in fiber than is a serving of most whole vegetables. Without enough fiber in your diet, you may risk constipation, high cholesterol, high blood sugar and weight gain.

Juicing probably is not any healthier than eating whole fruits and vegetables. Juicing extracts the juice from fresh fruits or vegetables. The resulting liquid contains most of the vitamins, minerals and plant chemicals (phytonutrients) found in the whole fruit. However, whole fruits and vegetables also have healthy fiber, which is lost during most juicing.

Proponents say that juicing is better for you than is eating whole fruits and vegetables because your body can absorb the nutrients better and it gives your digestive system a rest from working on fiber. They say that juicing can reduce your risk of cancer, boost your immune system, help you remove toxins from your body, aid digestion, and help you lose weight.

But there's no sound scientific evidence that extracted juices are healthier than the juice you get by eating the fruit or vegetable itself. On the other hand, if you don't enjoy eating fresh fruits and vegetables, juicing may be a fun way to add them to your diet or to try fruits and vegetables you normally wouldn't eat. You can find many juicing recipes online or mix up your own combinations of fruits and vegetables to suit your taste.

 

Additional Resources and Articles

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