Replenish, Restore and Revitalize with Health-Enhancing Juices!

New to Juicing?

To get your Juicer, try the Amazon links here. I'm a newbie juicer too, but I hope this information converts you to becoming "juiced" in the best of ways! Not only are the health benefits of freshly extracted juices numerous, you will be pleasantly surprised at the delicious flavors. Your tongue, skin, vitality and digestive system will thank you! Your waistline should whittle down, your spare tire around your hips diminish, and your hair shimmer. Who wouldn't want to dazzle everyone with the healthiness of you?

These juices are simple to prepare and will be transformed into succulent, rich-tasting super juices!

Electric Juicers and Equipment

There are basically 3 types of juicers: centrifugal, masticating, and the press. The one I'll refer to for the juicing we're going to do is the simple, electric, centrifugal type. I love simple.

Using the centrifugal juicer, the fruit is ground, spun at high speed and forced out through a fine mesh. To save re-purchasing later, buy the best one you can afford now, the cheaper blades and parts just wear out too soon. Yes, you'll be using it that frequently. I'm going to warn you, your appetite will decrease as well as your cravings. Why? I think it's because your body is satisfied from all these nutrients.

I know fruit and vegetables are costly. Try to purchase what is locally grown. Also, you'll be eating less junk and may even improve some of your aches and pains, purchasing less pain relievers. That has been my experience.

Some juicers can be very noisy, so if you're doing your juicing early in the morning, be prepared for some sound! Also, the easier to clean the better, the pulp is thick and gooey. However, just know that juicers are not easy to clean by even the best purchased equipment. Rinse, rinse rinse, never letting the filter dry with food deposits on it, just let it soak while you're gone during the day.

One last tip, see if your juicer has nonslip feet, otherwise you may have to chase it all over the counter.

Other equipment that helps would be a blender for smoothies that you'll want to make from the juice you extract, and a small whisk for combining juices that tend to settle and separate quickly. Sharp knives help with a few fruits or veggies you'll have to peel.

Uses for Pulp

Let's talk about the pulp that's left from the juicing. It's full of nutrients, so try not to waste it. You can add the pulp to cakes and bakes like carrot cake, fruit cake, cookies and muffins. You've probably had zucchini muffins or breads and the pulp will make those so delicious! I have stored the pulp in a tightly sealed container for use within 1 - 2 days with success, sometimes drizzling lemon juice over the top to keep the fruit or vegetables from turning dark.

You can also add the pulp to soups, sauces, or casseroles to thicken them or even to ground meats for perking up those everyday meatloafs. Or, add to the compost pile. Perfect and the worms love it which makes your soil even better.

Health Benefits of Juicing

Why go to all this trouble? When you do it, you'll know firsthand. Just in case you need more convincing, let's examine some of the nutritional value of juicing. If you're busy, you know how hard it is to get those 9 servings of fruit and vegetables everyday. Juicing is just one more method to increase your intake of fruits and vegetables and the life-enhancing nutrients will prove themselves to you as you drink the juices you create.

Every 5 oz you drink, counts for one portion of the daily fruit and vegetable requirement. Keep in mind that since the juice does not contain the whole value of the food, it cannot totally replace eating the whole vegetable or fruit. But, it's a great start and it's fun. You just feel healthier.

We need carbohydrates, for fuel, but we need to portion them one third simple (fast-release) and two-thirds complex (slow-release). Simple carbs would be those found in honey and sugar, so limit them. Complex carbs are found mainly in whole grains, vegetables, fruits so let them be the main source.

I will talk about Fat, Protein, Fiber, Vitamins, Minerals as each juicer recipe is introduced in later articles.

Super Foods

Next, let's take a look at some "super foods" and why they are so good for us.

• Apples - they're rich in antioxidants, vitamin C and soluble fiber to reduce blood cholesterol. Apples also contain the phytonutrient quercetin which may help fight cancer.
• Avocados - super energy rich and a strong source of vitamin E, which helps repair tissues, lower blood pressure, and reduces cholesterol. Perfect in smoothies!!
• Bananas - We know they're a good source of potassium, but they are also high on the list of providing energy and fiber. Also a main ingredient of many smoothie recipes.
• Beets - Another super source of potassium. Beets add good amounts of iron and folic acid, both good for arteries and the blood. Leafy tops are not to be forgotten because they provide us with beta-carotene, an antioxidant that the body converts to vitamin A.
• Blueberries - this is the top antioxidant fruit that boosts the immune system, helps fight aging, particularly Alzheimer's disease. Blueberries help protect our eyesight, and destroys free radicals linked with cancer. Make these a frequently purchased fruit!
• Broccoli - Absolutely a must for it's cancer-fighting phytochemicals with Vitamins A and C. It's rich in folic acid, very necessary for preventing birth defects, and it is another "super" source for potassium, which contributes to healthy blood pressure.
• Ginger - This natural antibiotic helps digestion and stimulates the circulation. Heart healthy!
• Nuts and seeds - A great source of protein and essential oils like Omega 3 and 6, and also contains good amounts of vitamins and minerals. Flax seeds are extra rich in phytoestrogens, regulating female hormones, so ladies, indulge!
• Onions and garlic - the "allium family' has antifungal and antibacterial benefits and their phytochemicals fight cancer and heart disease and help the liver eliminate toxins from the body. If you drink to excess, increase your consumption of onions and garlic. There goes the neighborhood.
• Oranges - Super hot source of vitamins A, C, B6, beta-carotene and folic acid. Citrus fruits give us high amounts of lutein, which is a carotenoid that helps reduce the risk of colon cancer, as well as keeping your baby blues or browns or greens, healthy! (reducing your risk of macular-degneration.)
• Soymilk and soy yogurt - Very rich in powerful isolfavones. We need those to combat cancer, reduce our cholesterol and if you're a female in menopause, this might save your relationships.
• Spinach - This dark, green leafy vegetable is rich in B vitamins especially folates and we need them for normal tissue growth which is partcularly useful during pregnancy and as we age. Since spinach contains more protein than most vegetables, it's a necessary food source. It works well in many juices and smoothies.
• Tomatoes - A terrific source of lycopene, which is a phytochemical that has good cancer-fighting properties and also helps protect against heart disease. Just one large tomato provdes 40% of our daily requirement of vitamin C. today, ifyou drank orange juice and ate a tomato, you're well on your way to keeping your immune system well-armed.

So, if you're having concerns about any of these health issues, you can see how important it is to increase your consumption of the right fruits and vegetables!

Before You Juice

• With a soft vegetable brush, wash your fruits and vegetables. You can use diluted dishwashing soap with no additives.
• Juice ingredients whole, unless the recipe says to peel. The nutritive value will be higher if you can leave the core and peelings intact. Some vegetables and fruit are too hard, so follow your recipe.
• Use the best food product, not those overripe or bruised.
• Store vegetables in single layers in a cool and airy place.
• If your recipe seems bitter, or too strong, add an apple or pear and see if that makes it more palatable.
• Dilute some juices with mineral water or lemonade if you desire.

• Brush your teeth after drinking juices due to their high natural sugar content.

Safety Considerations

• If you're on medication and considering grapefruit juice, make sure to check with your doctor or pharmacist to see if it will interfere with your meds.
• Before adding any supplements, especially spirulina or ginseng, check with your doctor or pharmacist for correct dosages.
• Give your body a chance to get used to your new healthy diet and limit yourself to one or two glasses of fresh juice per day, increasing gradually. I find that 2 is a good level.
• For best absoprtion of the vitamins and minerals in juice, consume it in the mornings.
• Resist the temptation to make the juice the night before. It wil lose much of its goodness.

A great beginning juice: "Sunrise"

Take 1 ripe mango (slightly soft), 1 orange, 1/2 pomegranate. Remove the pit from the mango (there is a great tool at WalMart that makes this easy), and peel the orange. Juice them at the same time and pour into glasses. Peel the pomegranate, reserve 1 tablespoon of the seeds, and juice the rest. Pour into the orange and mango juice and sprinkle with the reserved seeds of the pomegranate.

The pomegranate juice will sink to the bottom of the glass and you'll have a beautiful layered red and yellow-orange juice to enjoy! Can you say "more, please?"

Bottoms up, and here's to your health! Links for juicers are below.

Disclaimer: As with any major chqanges to your diet or exercise, check with your medical professional for advice.