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Do's and Don'ts of Juicing

The Do's & Donts O JUICING FINDING A HEALTHY BALANCE From juice cleanses to high-tech juicers, the juicing trend has swept the nation. If you're planning to incorporate juicing as part of your daily routine, keep these tips in mind to get the most out of your efforts. JUICING DO'S DO DRINK JUICE ON AN EMPTY STOMACH By juicing your produce, you make it easier for your body to quickly absorb healthy vitamins and nutrients into the bloodstream. When your stomach is already full, it slows down the absorption process. A good rule of thumb: Allow 30 min. after drinking juice before eating a meal. Or, wait 2 hours after a meal before enjoying a juice. DO SWITCH IT UP Different fruits and vegetables contain different vitamins and minerals-such as antioxidants, phytochemicals, B vitamins, potassium, vitamin C, flavonoids, etc. So the more diversity you introduce into your juicing rotation, the more health benefits you'll be able to access. You can also add smoothies into the rotation! O Blenders pulverize the entire O Juicing machines extract the juice and most of material added to the blender. the nutrients, while leaving behind the pulp. * DO KEEP IT Because your body is able to digest more quickly when juicing, you want to CLEAN * make sure you're avoiding chemical and pesticide residue in your produce. The The DIRTY DOZEN CLEAN FIFTEEN Based on USDA research, these fruits and On the flip side, this produce tends to have little veggies are prone to heavy pesticide use. Make pesticide residue, so you don't have to buy organic. sure to buy them organic whenever possible. Apples Strawberries Potatoes Avocados Sweet Corn Pineapples Cabbage Celery Peaches Grapes Lettuce Sweet Peas Onions Asparagus Mangos Nectarines Cucumbers Blueberries Papayas Kiwi Eggplant Grapefruit Spinach, Kale, Collard Greens Sweet Bell Peppers Cantaloupe (Domestic) Watermelon Sweet Potatoes JUICING DON'TSO DON'T GO STRAIGHT FOR THE JUICE CLEANSE While juice cleanses have become a popular fad, a juice-only diet can cause nutritional imbalances, including a lack of protein and fiber. This can make you prone to blood sugar spikes and mood swings, which defeats the purpose of drinking healthy juices. O Think of juice as a healthy snack-a pre-breakfast or post-lunch energy boost-not an entire meal replacement. DON'T LET IT SIT Juice oxidizes and nutrients begin to degrade the longer it sits. To get the most live nutrients and enzymes, drink our juice right away. O If you do plan to store overnight (no longer!), an airtight container and a squeeze of lemon can help preserve it. DON'T LOAD UP ON SUGARY FRUITS Sweet fruits definitely add a nice taste, but they also have high levels of fructose (sugar). This not only raises your insulin levels, but can also lead to sugar cravings. O Trade high sugar produce-grapes, bananas, cherries, mango, watermelon for low sugar alternatives-avocados, berries, lemon/lime juice. JUICES Vs. SMOOTHIES O Made with a juicer O Thinner liquid O Made with a blender O Thicker liquid (Like OJ) (like a shake) o Separates juices from O Ingredients blend solids O Faster nutrient together O Slower nutrient absorption absorption O Fiber is removed O More fiber DAILY DOSE OF COLOR Simple, Effective Juicing Recipes PURPLE RED ORANGE • 4 Oranges • 2 Cups, Blueberries • 8 Carrots • 2 Kiwi, peeled • 4 Oranges • 1 Lemon • 16 Strawberries • 3 Red Beets • 1/2 Pineapple, • 2 Cups, Mint Leaves peeled and cored YELLOW GREEN • 1 Rutabega, peeled • 3 Green Apples • 1 Pear • 3 Kiwi, peeled • 2in. Fresh Ginger • 1 Bunch of Kale • 2 Golden Delicious • 2 Lemons Apples • 1 Cucumber • 2 Lemons, peeled • 1 Heart of Romaine • 2 Yellow Bell Lettuce Peppers, stem and seeds removed 1 PHYSICIAN One URGENT CARE http://www.washingtonpost.com/lifestyle/wellness/the-keys-to-nutritious- juicing/2011/03/23/AF3S25UB_story.html http://www.denverpost.com/fitness/ci_27816333/some-dos-and-donts-juicing- health?source=infinite http://www.health.com/health/gallery/0,20559953,0o.html http://www.eatingwell.com/recipes_menus/recipe_slideshows/healthy_juice_recipes_for_a_juicer_or_a_blender http://www.williams-sonoma.com/pages/juicing.html http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/ http://foodbabe.com/2013/08/05/juicing-mistakes/ http://foodmatters.tv/articles-1/2012-shoppers-guide-to-pesticides-the-dirty-dozen-clean-15 http://nutritionstripped.com/juicing-101/ http://www.joybauer.com/healthy-living/the-juicing-craze-health-or-hype.aspx http://madelinelemon.com/beginners-guide-to-juicing/ http://www.hungryforchange.tv/article/are-you-making-these-common-8-juicing-mistakes http://noshandnourish.com/content/6-delicious-ways-detox-super-yellow-juice http://simplegreensmoothies.com/tips/juicing-vs-blending-whats-the-difference

Do's and Don'ts of Juicing

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Juicing has become a popular way to make sure you're getting all of your vitamins and nutrients every day--but are you doing it right? Check out these helpful do's and don'ts to make sure you're getti...

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