Juicing seems to be all the rage nowadays. About 50 years ago, juicing was considered to be one of the best alternative medicine methods of obtaining optimal nutrition for those who were terminally ill and couldn’t eat whole foods. But, as folks are becoming more health conscious, juicing is now considered the thing to do to maintain health and/or experience a greater sense of health.
The latest USDA recommendations for fruit and vegetables are at least 2 servings of fruit and 3 servings of vegetables per day.For those who wish to enhance the quality of their life through foods, let’s take those suggested recommendations and expand on them below:
For individuals who are fructose sensitive, have insulin resistance, type 2 diabetes, or a history of heart disease, then stick with the lower recommendation of 2 servings of fruit per day; yet, expand on your total of vegetables per day. For instance, instead of having at least 3 servings of vegetables per day consider increasing it to 6 servings. You might be thinking that 6 servings may seem like an awful lot to chew and it is! Thankfully, this is where juicing comes to play.
Juicing is an excellent alternative for those who want to reap the benefits of eating vegetables and fruits, without having to chew and take off the burden from the digestive tract. Below are the top three main reasons to incorporate juicing into your life:
- You’re able to absorb all of the nutrients from the fruits and vegetables
- You can consume a hefty load of vegetables and fruits at one time efficiently
- You can expand on the diversity of your vegetables
Not only is juicing is a fun way to try different varieties of fruits and vegetables, but specific fruits and vegetables can help support and affect specific organs, cells, tissues, and organ systems.
For those who are fructose-sensitive, below is a listing of vegetable juice combinations that positively influence specific mechanisms in the body:
Kidney flush juice (kidney cleanser, as well as a diuretic with balancing potassium and other minerals):
4 carrots, 4 beets with tops, 4 celery stalks with leaves, 1 cucumber with the skin and 8-10 spinach leaves, washed.
Stomach/digestive cleansing juice:
Juice half of a cucumber with skin and add in 2 tbsp. apple cider vinegar, a pinch of ground ginger and add enough filtered water to make 8 ounces.
Skin cleansing tonic juice (these greens nourish, cleanse and tone skin tissue from the inside:
1 cucumber with skin, One 4 oz tub of alfalfa sprouts, ½ bunch fresh parsley, and 3-4 sprigs of mint
Below are fruit juice recipes for those who can handle more fructose in their diets:
Blood builder juice (a blood purifying drink with iron enrichment):
Juice 2 bunches of grapes and 6 peeled oranges. Add 2 cups filtered water, stir and enjoy!
Enzyme cooler juice (an intestinal balancer to help lower cholesterol, cleanse intestinal tract and allow better assimilation of foods):
Juice 1 apple, cored; 2 peeled lemons, and 1 skinned and cored pineapple
Stomach cleanser and a breath refresher (a body chemistry improving drink):
1 bunch grapes, 3 apples, cored, 1 basket strawberries and 4 sprigs of fresh mint
Juicing RULES 101:
- Vegetable and fruit juices are NOT a complete meal
- Always juice with ORGANIC produce
- Drink your vegetable juice right away or store in a mason jar with the lid on tightly and drink within 24 hours
- Purchase a juicer with a single gear, verses twin gears (they tend to be more difficult to clean) Click here for my favorite
- Aim to drink around 16 ounces of fresh juice daily
As with any new type of food adventure, start with the basics, then expand on it. Juicing is a fun method of increasing the amount of vegetables and fruits you can consume during one day. As your skills improve, feel free to add in fresh herbs, like cilantro or parsley, but only add just a few sprigs and work your way up from there.
Now raise your fresh juice glass and cheers to delicious health!
Rector-Page, Linda, ND PhD. Healthy Healing, Healthy Healing Publications. Jan 1997. Print.
Dietary Guidelines for Americans 2015-2020 Eighth Edition. USDA Publication, 2015. https://health.gov/dietaryguidelines/2015/resources/2015-2020_Dietary_Guidelines.pdf.
6, Dec 2016.