Juicing is best when we use fresh vegetables and fruits (pealed or not), blended with yogurt, ice, milk, etc to add texture and flavor. It is also reasonable to enjoy them in a more simple/pure form. Here is a list of tips and guidelines to get the most out of this great idea.

  1. FRESH IS BEST. It is best to consume the juice immediately and between meals or preferably on an empty stomach. Drink slowly and allow some time for digestive enzymes to work in the mouth. You can clean and prepare your veggies the night before and clean the juicer right away. Storing juice for more than 72 hours is not recommended, less than 24 hours is ideal to decrease bacterial growth, which naturally occurs with unpasteurized juice.
  2. MAKE YOUR VEGGIES TASTE THE WAY YOU LIKE. Some people just don’t like vegetables, and often times the only way they will consume them is with a lot of cooking and additional ingredients decreasing the concentration of nutrients losing some the nutritional benefits. Juicing is a great way to get the pure vegetable and by combining them with fruits you might discover a drink you finally like. Try different recipes until you find the one.
  3. UNDERSTAND WHAT YOU ARE GETTING. There are plenty of recipes available online, search online for some recipes with nutrient analysis available and slowly understand more and more what these nutrients do for you. Adding fruit will add flavor and sweetness; add a banana, get more potassium, add an orange—more vitamin C.
  4. CREATIVE FLAVORS. Even though juices are bursting with flavor, some spices can be used as well and may provide further health benefits. Of course not all studies are conclusive but cinnamon for example, has shown in some studies to have cholesterol and blood sugar lowering effect. Consider ginger root, garlic, turmeric or cayenne pepper.
  5. JUICES ADD CALORIES TOO. Additional foods to your daily intake adds energy, be mindful of energy dense juices, while they should not be considered a meal or meal replacement do consider their contribution to your caloric intake. On the same note, adding fresh, flavorful juices can increase ones total intake needed to help build a stronger, healthier body.
  6. FIBER BOOSTS. If you concerned about losing the fiber, you can add nutrient dense chia seeds, 1 tablespoon will add 6 grams of fiber, and nearly 100mg of Calcium, 5 grams of protein and some Omega 3 fatty acids. Chia seeds may add to the feeling of fullness with the juice. As a fiber sources chia seeds are not a “calorie-free” food.
  7. BUDGETING. The food budget can be a factor. Consider farmers markets and CSA’s, buying what is most abundant guarantees freshness and lower costs. Review the shopping list, see if you can find space for this healthy choice, maybe it’s less coffee, tea or soda. You may see an increase in fresh foods without an increase in your food bill if you replace some of those more costly prepared food items.
  8. A WORD ON PULP. There are numerous options for recycling pulp, recipes for breads and baked goods, making soup stock, even adding directly to dishes like mac and cheese (for your veggie-phobic little ones!) and there is always composting or feeding to chickens there are even recipes for making doggie treats, lucky dogs!!
  9. PLENTY OF OPTIONS. If you like vegetables, juicing may still open up options for vegetables you have not yet tried, joining a CSA (community supported agriculture) or visiting your local farmers market may prove to be an experience in experimentation, the fresher the better the taste and nutritional potency.
  10. NOTHING BUT GOOD STUFF! Juices are packed with nutrients, energy and phytochemicals. Although soluble fiber is removed with juicing, insoluble remains, which lowers cholesterol and may be heart protective. MAKE JUICING A GOOD HABIT.. and if you have recipes you liked.. feel free to share them with me at michelledougherty.rd@gmail.com or message me to my FB page! Enjoy!

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