Juicing is a very hot topic at the moment! It seems that every blog is writing about it, you can find recipes all over Facebook, documentaries are made about it (Have you seen Fat, Sick & Nearly Dead?) and we get asked about the benefits of juicing almost every day! So what is all the fuss about?
Well, as we all know, fresh
fruits and vegetables are valuable sources of vitamins and minerals. They also
contain important fibers, enzymes and phytonutrients for maintaining good
health. Scientific studies have documented numerous health benefits associated
with eating fruits and vegetables, with the greatest benefits seen in
people who consume more than the recommended daily amounts.
Nutrient Depletion
The USDA recommends 5 - 13 servings
of fruits and vegetables daily as part of a healthy diet. Unfortunately though,
no matter the country or the time frame studied, it has been found that the
vital nutrient levels in our fresh fruits and vegetables are rapidly declining.
To blame, are modern farming practices which have changed dramatically in the
last 50 years to increase yields and profits. Practices such as plant cross
breeding and genetic engineering, storage and ripening systems such as green
harvesting and gassing as well as the use of chemical fertilizers are just some
of the contributing factors. Soil depletion is also a huge factor. In fact,
recent studies have shown that the nutrient value of our soil has declined by
an average of 20% over the last 20 years and it is continuing to decline. And
if it’s not in the soil, it’s not in the plant!
In the 1950’s, a woman
could get her daily recommended allowance of Beta Carotene, the main source of provitamin
A, from eating just 2 peaches. Today, she would have to eat 53 peaches to get
that same amount. Another example is the iron in spinach which has declined by
over 70% in the last 25 years and 3 recent studies have shown a median 5% - 40%
decline in some minerals in groups of vegetables and perhaps fruits.
But these figures have not
encouraged us to increase our consumption. Studies show that the average
American consumes no more than 3 servings per day. A classic symptom of the
standard American diet (SAD) is being overfed but undernourished. We consume
too many empty calories but not enough nutrients to keep our bodies sustained
at healthy levels.
A properly nourished body
does not have abnormal cravings and is at its physical, mental and emotional
best, but without adequate amounts of fruits and vegetables, that can be a hard
feat to accomplish.
Juicing or Blending?
Here is where juicing and
blending comes in. It is such a quick, easy and healthy way to replenish
vitamins, minerals and enzymes and to get closer to those 5 – 13 recommended servings
a day.
When using a juicer, the juice is extracted from the pulp and so allows us to pack more fruits and vegetables, and therefore
more concentrated amounts of nutrients, into just one glass. However, some of
the vitamins and minerals are left behind from the skin of the fruits, and pulp
has fiber that is beneficial for the body. So sometimes, blending is also
a good choice. Therefore, when I get asked “is juicing or blending better?” I
respond... “Do both! And as a rule of thumb, juice vegetables and blend fruit.”
Fruit and vegetable juices
each have their benefits. Fruit juices are some of the best cleansers for the
body and vegetable juices are toning and rejuvenating down to the cellular
level. Vegetable juices strengthen the immune system, reduce acidity, fortify
the blood, strengthen the organs, nerves and glands. They are also
potent cleansers of the digestive tract and blood. Fruits are healthy and tasty
when blended into fiber rich smoothies.
Note: When blending fruits
for smoothies, always add ice cubes, water or milk (almond, rice or coconut) to
dilute the sugar, especially if you have challenges with blood
sugar balance.
Here are some benefits of juicing:
- Quicker absorption of nutrients in the fruits and vegetables.
- Easier to get the recommended daily amount of fruits &
vegetables as opposed to eating them.
- Ease of adding a wide variety of vegetables to your diet.
- Great way to enhance detoxification.
- Great
aid in weight loss.
Vegetable juice is HIGHLY perishable. As soon as
the extracted juice is exposed to oxygen, it starts to breakdown; a process
called oxidation. So it is best to drink all of your juices immediately after
making them. This can pose a problem to those with time constraints. Although not ideal or recommended, you can store them up to 24 hours with only a
moderate nutritional decline. Stored
juice is definitely better than no juice!!!
Here are a few juice storage tips for retaining maximum nutrient levels:
- Juice
should be stored in an airtight container at a temperature of 37 degrees Fahrenheit
(3 degrees Celsius) or less.
- The
storage container should be refrigerated before you fill it with
juice.
- To
minimize the oxidizing presence of air, the container should be filled to
the top.
Tips for those on the go who want to take their
juice with them:
- A
good quality stainless steel or glass thermos is the better storage
option.
- Make
sure your thermos has good insulation.
- Cool
the thermos in the refrigerator or freezer prior to filling it with juice.
Organic or not Organic? That is the question.
We always recommend organic whenever possible.
Especially when juicing. Consider this. When you juice, you get a higher
concentration of nutrients because a) you are consuming more servings and b)
there is a rapid absorption into the bloodstream. So if this is the case, you
are also getting higher and more concentrated amounts of chemical fertilizers
into your body. If cost is an issue, at least stick with the Dirty Dozen and
the Clean Fifteen.
Also, be sure to wash your fruits and vegetables well. Sometimes you can also
consider scraping or peeling them.
Another reason to choose organic, is the question
of nutrient value. More and more studies are now showing that organic produce yields
higher nutrient levels than non-organic. Take a look at this study for example:
So, as you can see, juicing and blending are completely
worthy of all the fuss!
A great way to get started is to start juicing for
breakfast; instead of breakfast! Once you get accustomed to that, try implementing
just juicing one day a week. If at this point, you love it, consider graduating
to juice fasts. Here at Weiser Living, we do a juice fast/cleanse once a quarter
for 5 – 7 days. It is an AMAZING way to cleanse the body, increase energy
levels and lose some weight. If you are not sure where or how to start, what
juicer to buy or even if you would like some help getting started on a juice
fast, please get in touch. We would love to help you get started on your juice
journey. You can also find several recipes on our Facebook page as well as the
recipe section on our website www.weiserliving.com
Supplementation:
Although there are benefits of higher levels of
nutrition when adding fresh juices to our diet, supplementing with a Real Food
Vitamin & Mineral is still very much recommended. Even the Harvard School
of public Health and the American Medical Association both say you cannot get enough
proper nutrition from your food alone. Studies have found it important to add
high quality vitamins and minerals to our diets. When we go on a juice
fast/cleanse, here at Weiser Living, we always add a good whole food vitamin
and mineral to our daily regimen as well as Weiser Living Paleo Greens to boost
our juices.
Next week we will talk about purchasing the right juicer... So stay tuned!
About the Author: Tinna Hawkins is an avid health
nut! For the last 13 years, she has been helping people with their health as a
Wellness Consultant. She is a strong proponent of clean and nutrient dense foods,
juicing, toxin-free personal and home care, an active lifestyle, supplementation and a positive outlook
on life! Together with her husband, Dr Budweiser, they own and operate the Weiser
Living Wellness Center & Institute. www.weiserliving.com
Sources:
No comments:
Post a Comment