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The Ultimate Guide To Juicing For Weight Loss And Health

Published on 5/1/2018
For additional information  Click Here

 

 1. JUICING

What is Juicing?

Juicing is the process where nutrients such as minerals, vitamins and natural liquids, are extracted from raw veggies and fruits. Through the process of juicing any solid matter from the veggies and fruits is stripped away, leaving behind only a liquid full of nutrients. This juice is not only hydrating, but it is loaded with phytonutrients, anti-inflammatory compounds, antioxidants, minerals and vitamins. Consuming this juice can provide quick and long lasting energy from all natural raw vegetables and fruits.

You can juice fast for detox, cleansing and weight loss or you can just incorporate into your daily diet. Juicing has become very popular among health conscious people in the last few years. All you need in order to start this trendy lifestyle is to choose a good appliance from the various juicers on the market. You can also get a juicing cookbook with various juicing recipes or just look for recipes online.

There are more juicing methods, varying from using motor-driven juicers to simply squeezing fruit by hand. The most used juicer types are:

  • Cold-press juicers: they press and crush veggies and fruits slowly in order to produce more juice. In order to avoid breakdown of beneficial nutrients and enzymes, they do not produce heat.
  • Centrifugal juicers: through a high-speed spinning movement they grind veggies and fruits into pulp.

Is Juicing Good or Bad for You?

Raw, fresh fruit and vegetables are great for your health. Juicing fresh raw veggies and fruits allows you to consume a larger quantity of all natural nutrients coming from vegetables and fruits. However, as everything in life, juicing has also its own downsides.

By juicing the fruits and veggies, the fiber is left out. Fresh juice’s lack of fiber can make it easy for someone to consume too much sugar. Juicing also removes some of the fruit’s skin that contains helpful nutrients and antioxidants such as flavonoids and carotenoids.

What is the Purpose of Juicing?

In general, there are two main purposes of juicing:

  • To supplement a normal diet
  • For cleansing or detox

The Many Faces of Juicing

There are different types of juice and many faces of juicing. You can take advantage of each of them, since each comes with its own particular benefits. Most of the whole varieties of juicing are good for your health and some are just consumed for fun and a change. There are juicing recipes suitable only for adults while others can be consumed by both children and adults.

2. JUICING FOR HEALTH

Juicing for cleansing and detox

Juicing for cleansing and detox can last from several weeks to just a few days. All this time a person consumes only juicing from veggies and fruits in order to obtain nutrition while fasting from eating solid food. Many people report an overall improvement to their mood, health, and appearance after juicing for cleansing and detox.

Juicing to supplement your diet

Juicing can be use to supplement your diet with nutrients intake from veggies and fruits you won’t consume otherwise.

Top 5 reasons to make your own juice

Making your own fresh juice delivers far more minerals and vitamins than a juice brought in store. Here are 5 reasons to make your own juice:

  1. Fresh juice provides a high nutritional content, rich in minerals and vitamins.
  2. The fresh juice produced by your juicer machine s not pasteurized. The pasteurization process uses high temperatures that destroy minerals, vitamins and enzymes present in fresh produce.
  3. By juicing it is easy to get enough fruits and veggies in our daily diet.
  4. Juicing can be used for detox and cleansing.
  5. Juicing can keeps you young thanks to the high amount of minerals, vitamins and antioxidants present.

The health benefits of juicing

Juicing provides many health benefits, including:

  • Promotes healthy eating habits
  • Reduces calories intake without nutrients deprivation
  • Floods your body with useful micronutrients
  • It is a delicious way to consume fresh produce

Among the many life-enhancing health benefits provided by juicing is included a more efficient and faster way to absorb immune boosting nutrients that are found naturally found in vegetables and fruits. Juicing also offers a way to access digestive enzymes that are usually locked away in the whole veggies’ and fruits’ fiber matrix. Freshly juiced veggies and fruits are high in mineral, vitamins, and phytonutrients content. The habit of drinking fresh juice can also help you adopt other healthier patterns of eating. Juicing can also help you lose weight.

3. GETTING READY TO JUICE

Juicing tools of the trade

Here are the main juicing tools of trade:

  1. Juicer – you need a trusted brand and a good juicer model
  2. Vitamix – you can use your Vitamix daily, especially for smoothies and blended soup.
  3. Indoor herb garden – this allows you to create original and unique flavors by experimenting with different ingredients.
  4. Mezzaluna – is a two handles curved stainless steel blade that allows you to chop herbs easily and efficiently.
  5. Produce delivery networks – for your seasonal veggies and fruits you can use online produce delivery companies.
  6. Juicing cookbook – this provides you various nutritious and delicious juicing recipes.

Juicers: Everything you need to Know

There are many juicer brands and models on the market. The main juicer types are the centrifugal juicers and the masticating juicers. Centrifugal juicers are the best value and the less expensive of the two. However, masticating juicers provide an upgrade in power and quality.

Centrifugal juicers can usually do a good job with common juicing ingredients such as cucumber, beets, citrus, celery, apples and carrots. There are many brands available and their centrifugal juicer models may cost in the range between $75 and $300.

Juicer, Blender, What’s the Difference?

The main difference between the juicer and blender is that blenders leave the pulp mixed with the juice, while juicers remove the pulp. There are advantages and disadvantages of consuming the pulp. One of the advantages is that the pulp contains fibers that are having health benefits. However, for people who suffer of medical conditions such as the irritable bowel syndrome it is recommended to remove the pulp and fiber that can have an irritable effect.

Types of Juicers

The two main types of juicers are:

1.Centrifugal juicers

  • they work by feeding produce through a spinning blade
  • cost $75 and up
  • they provide the best value
  • they are fast
  • work great with most veggies and fruits
  • lightweight
  • some of their parts are dishwasher safe
  • not as good with leafy greens
  • load operation

2. Masticating juicers

  • Cost $300 and up
  • Work well with leafy greens
  • Produce drier pulp
  • Work with twin gear
  • Quiet operation
  • Slow
  • In order to prevent clogging you have to cut produce in small piece

How to choose the perfect Juicer

In a centrifugal juicer you should look for features such as:

  • Pulp Ejection
  • Multiple Speeds
  • Size of the Feeder Tube
  • Juice Collector/Carafe
  • Cord Storage
  • Dishwasher Safe Parts

If you dispose of a bigger budget you may choose a masticating juice extractor. Among the reputable brands that sell masticating juicers in the U.S. are included  Omega and Hurom.

Ingredients for the Perfect Juice

Here are some tips on how to make the perfect juice:

  • Add only one sweet fruit per juice.
  • Make vegetables your base.
  • Remember that some vegetables such as beets and carrots count also as fruit.
  • Include dark leafy greens.
  • Get zesty with citrus.
  • Add medicinal extras such as turmeric, garlic, ginger, aloe vera, fresh sprouts or microgreens. 

Fruit Juice Vs Vegetable Juice

Some experts in juicing recommend maintaining the rate of 90 percent vegetables and 10 percent fruits. Fruits have a much higher content in sugar and when you remove their fibrous portion the release of the sugar from the fruits is accelerated and can lead to a spiking in insulin levels. Exceptions to this rule make limes and lemons, fruits with very low content in sugar.

Best Fruits for Juicing and Why they made the list

  • Apple – contains flavonols that help preventing cancer and antioxidants that help preventing neurological disorders.
  • Apricot – is dense in fiber, a good source of vitamin C and A and makes a sweet addition to your juices.
  • Avocado – have skin-health boosting and anti-inflammatory qualities. They also provide health benefits for your heart.
  • Banana – prevents depression, relieves allergic reactions, restore electrolytes in your body and boost iron absorption.
  • Blackberries – full of soluble fiber and rich in antioxidants.
  • Blueberries – powerful antioxidant.
  • Cantaloupe – contain flavonoids and antioxidants, protects hearth health, protects lungs from pollution, low in calories and has a sweet taste.
  • Cherries – contain high amounts of melatonin, beta carotene, lutein, zeaxanthin and are among the best anti-aging fruits.
  • Coconut – contain lauric acid that can fight bacteria, viruses and fungi.
  • Cranberries – remedy for urinary tract infections, can prevent type 2 diabetes and contain quercetin, an antioxidant that can fight cancer.
  • Dragonfruit – highly hydrating, low in calories, full of fiber and healthy fats and a great source of B vitamins.
  • Grape – source of anti-aging resveratrol, rich in polyphenols that improve your resistance to cancers and boost heart health.
  • Grapefruit – contain contains salicylic acid, vitamin C, flavonoids that help you feel full longer and enzymes that boost your metabolism, being helpful in weight loss.
  • Guava – contain folate, vitamin C and flavonoids.
  • Honeydew – rich in folate and vitamin C.
  • Kiwi – contain vitamin C and actinidain, an enzyme that boosts digestion.
  • Lemons and limes – contain flavonoids, phytochemicals and vitamin C.
  • Mango – contain enzymes, fiber, powerful antioxidants and active compounds that boost digestion.
  • Oranges – contain vitamin C and the phytochemical called narigenin with role in neutralizing cellular damage.
  • Papaya – rich in phytochemicals like lutein and zeaxanthin, folate, vitamins A and C.
  • Peach – contain compounds that maintain the natural flexibility of arteries and veins, protect against urinary tract infections, reduce anxiety and have anti-cancer benefits.
  • Pear – contain phytochemicals and flavonoids that improve digestion as well as minerals that maintain the strength of your teeth and bones and keep stable your blood pressure.
  • Persimmon – contain carotene that boosts skin health and protect eyesight, as well as phytochemicals and antioxidants.
  • Pineapple – contain bromelain that boosts digestion prevent digestive disorders like ulcers.
  • Plums – contain antioxidants such as lycopene and beta-carotene.
  • Pomegranate – contain an antioxidant called punicalagin.
  • Rasberries – rich in antioxidants and hydroxybenzoic acids.
  • Strawberries – rich in antioxidants as well as hydroxybenzoic acids.
  • Watermelon – contain lycopene and keep your cells nourished.

Best Vegetables for Juicing and Why they made the list

The best vegetables for juicing are leafy greens. They contain vitamin K that help you stay young as well as carotenoids lutein and zeaxanthin that help you preserve your eyesight. Leafy greens are also rich in compounds that help maintaining low cholesterol levels. Here are the leafy green veggies most recommended for juicing:

  • Spinach
  • Parsley
  • Cabbage
  • Collards
  • Bok Choy
  • Swiss Chard
  • Mustard Greens
  • Beet Greens
  • Kale
  • Arugula
  • Romaine Lettuce
  • Red Leaf Lettuces
  • Butter Lettuces/Boston
  • Watercress
  • Purslane

Spicing up your Juice. Herbs and Spices to make your Juice Snap!

Most spices and herbs have health benefits including anti-viral, anti-inflammatory, anti-microbial, and anti-bacterial, properties. They also contain antioxidants, vitamins and minerals. Here is a list of the most beneficial herbs an spices for juicing:

  • Garlic
  • Ginger
  • Black Pepper
  • Paprika
  • Cumin
  • Coriander
  • Turmeric
  • Cinnamon
  • Rosemary
  • Thyme
  • Sage
  • Basil
  • Chilli
  • Parsley
  • Mint

The Best Way to Shop, Wash, Store and Plan ahead for your Juice

After selecting your juicing recipes for the days ahead you have to shop for your produce a few days in advance. Keep your produce in the fridge until you need to use them. Ensure to wash well all the veggies and fruits that you will use for juicing.

Steps to Make Your Juice

  • Select your juicer and juicing recipe.
  • Prepare your grocery list.
  • Save time by preparing your veggies and fruits the night before by selecting the ingredients, washing the produce, storing them in a container in your fridge and assembling the juicer.
  • Cut produce just before juicing and then feed the slices through the juicer. You should use the proper speed for softer or harder fruits and veggies.

To Store or Not to Store your Juice?

It is fine to store your juice in order to drink it later. Juices can be stored for several hours or overnight. Storing them for a longer time will make them lose essential nutrients. Beneficial effects of juices start dissipate as soon as within minutes after the juice is made.

4. TOP 10 TIPS FOR JUICING SUCCESS

Here are 10 tips that can ensure your juicing success:

 

Read more here.

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