Juicing 101 – How to get the most nutrients, best combos & more!

In the Body series Nutrition Guide I discussed in detail nutrients, calorie calculations and pairing of foods. These factors:

1. The math of food consumption vs. activity, goals and current weight (for those of you that have the Body Series look at Energy In vs. Energy Out

2. The correct paring of foods, so how you can eat pasta and meat and even airy like cheese is, as discussed in the Body Series Nutrition Guide as ‘Golden Rules’

3. The proper nutrition of food, not only losing weight but gaining and re-gaining your bodies true potential through nutrient rich foods that help build, repair and keep your body on track

 Now, if you have followed this formula and combined it with the training sessions and workout calendars The Body Series provides, you have no doubt been seeing dramatic results in your waist line, your energy levels, strength and overall health.

Of course this blog is made to keep you on track by giving you the most up to date research and also to expand on the areas of Body Series nutrition an Training.

Today’s Nutrition Talk is all about Juicing. Now for those of you that do not have the Body series, its okay! Although for true success of our program we ask that you follow our exact training and nutrition guide and philosophy, the information here is still important and can be used independently, with KB classes or your own routines.

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The Benefits of Adding Juices into Your Diet

Okay guys, so if you are looking at this entry in order to help expand on your Body Series Nutrition, you will notice that all of the recipes directly adhere to your food pairing rules. Furthermore your daily requirement of vegetable nutrients can be attained through these recipes. BUT, before you continue please keep in mind that all of these juices MUST follow the Energy In vs. Energy Out formula you have calculated for yourself in the Body series stats.

I am not suggesting you replace the recommended daily consumption of fruits and vegetables with juicing only: everything should be done in conjunction. Consuming whole fruits and vegetables daily helps you get the much needed fiber these foods have to offer, unfortunately in most juices, there are things lost during the preparation process. Juicing is a quick, healthy, satisfying option, it can also help you break food boardem and allow you to get creative with your meals. It can also serve as a great form of satiety when you are craving something cold or sweet. This is also a great way to get many of the health benefits you need from fresh food, including antioxidants and nutrients that help your body stay healthy. It eliminates the digestion process for quicker absorption, and for those that do juice cleanses or fasts, it does allow your digestion system to rest.

* Please note that this is not a Blog about Juice cleanses, as they are not a part of your Body series program.

Fresh Juice is NOT the Same thing as Store bought OJ or Cranberry Juice

You will be making real FRESH JUICE… With no additives, food coloring or added sugar. Please keep in mind this is a completely different process then buying store made products. Your juice will actually  look different from the processed store bought juice. Please also note that just because it says organic or ‘all natural’  on the label does not make it the same as the juice you will be making at home.

  • Fresh Juice: Keep In mind, fresh juice tends to have a thin layer of foam on top and sometimes it settles to the bottom.
  • Timing: To get the full benefits of your juice, it should be consumed within 15-20 minutes of being made.
  • Duration: Unlike the store bought kind you should not keep your juice over night, it spoils, just like your fresh fruits and vegetables.
  • Peel: For most of the products you will be using, remove the peel.
  • Clean: Before juicing any produce, it is important to wash it thoroughly to remove all pesticides.
  • Benefits of Stems: The only stems that are beneficial to process are grape stems. All others should be removed as they have no nutritional value.
  • Seeds: Removing seeds is discretionary due to certain health risks associated with certain seeds. (Do your own homework here).
  • Carrots can be challenging to juice whole, due to their dense nature. leave some room to avoid jamming the juicer.
  • Citrus Fruits: In citrus fruits like lemons, limes, oranges and grapefruits the peel is bitter in taste and should be removed. When peeling, however, leave the pith on (white, soft layer between the peel and fruit) and juice it to get all the vitamins.
  • Leafy Greens: You will need a lot of leafy greens, mush more then you think IF you are attempting the do a greens only juice. Leafy greens process best when  followed by fruits or vegetables containing a larger volume of juice such as celery, tomato, or cucumber.
  • Pure Green Juice: If you are planning on doing just a pure green juice, with no fruits, try to pair with a cucumber, they have a large volume of juice to help you get more water.
  • Pomegranate: Yes! you can juice a pomegranate, its has great valor an nutrients. When juicing pomegranate (seeds) it is necessary to separate the seeds from the outer skin and the inner membrane before they can be processed.
  • Berries: When juicing berries (except cranberries) you will need to add something that contains a larger volume of juice such as an cucumber, apple or orange. Process the berries first (you may not see a lot of juice come out at first) then add something that is juicy – like an apple or an orange – and you will see the berry juice come pouring out.
  • Smoothies: For an Ideal smoothie, Juice first and then add the juice, the ice, perhaps some almond milk and anything else you would like in the blender. Except for bananas, which you will ad directly into the blender, not the juicer.
  • Sweeteners: As always, the sweeteners we recommend are honey, agave or stevia. Please when using these we ask that you still adhere to the Energy In vs. Energy Out scale provided for you in the Body Series Guide.

Did You Know That You Can Juice A…

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***Please note the names list in purple have the largest juice content

Apple

Asparagus

Brussel sprout

Cabbage

Cantaloupe

Celery

Cherry (pitted)

Clementine

Cranberry

Cucumber

Fennel

Garlic

Ginger

Grapefruit

Grape

Guava

Honeydew Melon

Horseradish

Jicama

Kiwi (firm)

Kohlrabi

Lemon

Lettuce

Lime

Nectarines (firm)

Onion

Orange

Parsnip

Peach (firm)

Pear (firm)

Pepper

Pineapple (firm)

Pomegranate seed

Potato

Pumpkin

Radicchio

Radish

Squash

Strawberry

Tangerine

Tomato (firm)

Watermelon

Apricot

Basil

Beet

Blackberry

Blueberry

Broccoli

Carrot

Cauliflower

Collard green

Dandelion green

Endive

Green bean

Green pea

Kale

Leafy green

Leek

Mango

Mint

Mushroom

Mustard green

Okra (skin removed)

Papaya

Parsley

Passion fruit

Peppermint

Plum

Raspberry

Spinach

Swiss chard

Turnip

Watercress

Wheat grass

Apple

Cantaloupe

Celery

Clementine

Cranberry

Cucumber

Grapefruit

Grape

Honeydew melon

Lemon

Lime

Orange

Pepper

Pineapple

Tangerine

Tomato

Watermelon

 

Here are Dasha’s three favorite juices & smoothies, in fact she has one for lunch Monday-Thursday every day!

Pure Lean Green

juice: Cucumber, Kale, Celery, Spinach

added bonus: half a lemon

another bonus: a small slice or natural ginger

Lean Green

juice: Apple, Cucumber, Kale, Celery, Spinach

added bonus: half a lemon

another bonus: a small slice or natural ginger

Lean Green Smoothie

juice: Apple, Cucumber, Kale, Celery, Spinach

added bonus: half a lemon

another bonus: a small slice or natural ginger

blend:  Combine the juice in a blender with ice and all natural almond milk

Sweetener can be Agave, Honey or Stevia

 

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