Juicing

Are you looking for a convenient way to eat healthier? Do you want to accomplish better health and nutrition but you don’t want to give up the flavor and joy of food? Or maybe you want to eat healthier but just don’t have the time to cook or prepare meals. 

The secret missing ingredient or missing food is easy. It’s super healthy, and you can lose weight, have more energy, sleep better and enjoy improved vitality. What is this powerhouse ingredient? It is two types of food actually, juices and smoothies.

What’s the Difference?

Juicing is the process of extracting the juice or liquid from fruits and vegetables. The peel and the pulp are left behind. 

There are many different types of extractors or juicers and you can certainly juice many foods, like oranges, by hand. Fresh juice is flavorful and nutritious.

Smoothies are made in a blender. 

All of the pulp and fiber is contained in your beverage. Smoothies are generally prepared with a base. You might use water, milk or even yogurt. We’ll take a deeper look at the bases for smoothies and a few recipes in just a bit.

For now, know that while both smoothies and juicing is healthy and beneficial, if you’re seeking more fiber in your diet, smoothies are the better choice – provided that you don’t pack your smoothie with sugar and other unhealthy additives.

Speaking of fiber and boosting your health, let’s take a look at how smoothies and juicing can improve your life.

Why Add Juices and Smoothies Into Your Diet?

Okay, you’ve heard a lot about smoothies and juicing but maybe you’ve been wondering what all the fuss is about. Let’s start by saying that both juicing and smoothies are a fantastic, and delicious, way to improve your health. But let’s talk specifics, right? You probably want to know WHY they’re good for your health.

• RDA of Fruits and Vegetables – Do you eat enough fruits and vegetables? If you’re like most folks then the answer is no. Even if you have good intentions and eat a fruit or veggie at every meal you may still be behind on your recommended daily allowance.

Juicing and smoothies both help you get your RDA in every single day. Think about it, if you have one breakfast smoothie you may easily consume four to five servings of fruits and vegetables in one beverage. Consume two smoothies in a day and you can count that day a vegetable success.

• More Energy – When you drink a smoothie or a glass of freshly made juice, you get an instant dose of energy. The digestive process is hastened; you digest smoothies quickly, and receive the nutrition and benefits almost instantly.

And if you add protein to your smoothies or juice then your energy will last several hours because the protein helps control the release of sugars into your blood stream.

• Better Health and a Stronger Immune System – Studies have shown that people with a diet high in vegetables and fruits have a lower risk of heart disease, diabetes, and cancer. The antioxidants and vitamins help protect you from common viruses and infections too.

·         More Fiber – Smoothies provide the fiber you need to reduce bloat, lose weight, and improve your digestive system.

·         Detoxification – Juicing can help flush your body of the natural toxins you’re exposed to every day. You’re exposed to toxins in the air you breathe, in the things you touch and even in the foods you eat.

Pesticides, herbicides, and chemical additives in some foods can cause problems when they build up in your body. Juicing can help you get rid of those toxins and enjoy better health and vitality.

·         Weight Loss – Are you looking to lose a little, or a lot, of weight? Juicing and smoothies are a wonderful way to enjoy delicious nutrition and energy without the calories. Think about it, a satisfying smoothie is a much better lunch than a fast food burger, right?

·         Other Benefits -  Finally, many people who add juicing and/or smoothies to their daily nutrition find that they also enjoy better skin, better hair, improved sleep and even an improved sex life. There really isn’t a downside to drinking a delicious glass of fruits and vegetables each and every day.

Are you ready to take that first step? Let’s take a look at how you can start adding smoothies and juicing into your daily diet.

How to Add Smoothies and Juicing Into Your Daily Life

One of the biggest challenges to daily nutrition is the planning and preparation aspect. Very few people have time to prepare three full scale meals complete with two to three vegetables for each meal.

Smoothies are actually easy to make and with a little help they’re easy to plan for and take with you on the go.

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      Breakfast – Do you eat a healthy breakfast every day? Not everyone does. However, you can whip up a smoothie in the morning pour it into a travel cup and drink it on the go.

One smoothie with a little protein can keep you satisfied and full until lunchtime. And you can be confident you’re getting the nutrients and vitamins your body needs.

For example, a smoothie made with your milk of choice, a handful of greens, a banana or an apple, and a little protein powder or chia and you have a perfect meal in a glass. Best of all, it took less than five minutes to prepare.

·         Snacks – One of the biggest hurdles many people have when they’re trying to lose weight is the mid-day snack. A prepared smoothie can solve all of your problems.

You can even prepare your smoothie the night before and pop it in the freezer. It’ll thaw throughout the morning and be cold and tasty when you’re ready for your mid-morning or mid afternoon snack.

For example, a smoothie made from coconut milk, a very ripe banana, protein powder, a tablespoon or two of cacao powder and a bit of nut butter makes a sweet and satisfying mid-day snack. You won’t miss the vending machine or the drive-through at all.

·         Pre/Post Workout – One of the downsides to working out is that you’re often hungry, very hungry, when you’re done.  The result can be a binge at the drive-through or when you get home. Having a protein smoothie or a juice ready to go will help you avoid consuming more calories than you want or need.

·         After Dinner Snack – Many weight loss experts and nutritionists advise against eating before you go to bed. But let’s face it, sometimes you’re just too hungry and sometimes it’s nice to have a little something while you’re watching television or relaxing late in the evening.

A fresh juice or smoothie can be a healthy way to soothe the craving and if you use green leafy vegetables, you’ll reduce the sugar content in your snack. And if you add a little extra nutrient, like flaxseed, then you’re giving your body a nice health boost.

Adding smoothies and juicing to your diet is simple. It’s so easy in fact that you might find yourself drinking several a day. 

Consider starting with just one or two each day to give your body time to adjust to the increased fiber intake. You just need a few tools to get started.

Tools You Need to Get Started Juicing and Enjoying Smoothies

You may already have everything you need to begin your new smoothie lifestyle. All you really need is a blender. If you’re juicing then you may want to consider adding a juicing machine to your kitchen appliances. You can juice some vegetables and fruits by hand.

However it’s difficult to get some of the juice out of the more dense vegetables. Imagine trying to juice a carrot or spinach by hand.

·         Blender – If you don’t already own a blender, look for one that has an option to blend frozen food. Frozen berries and even frozen spinach cubes can be an easy way to store fresh produce.

However, if your blender cannot handle blending frozen fruits and vegetables then the smoothie making process can be a hassle. Some manufacturers have “smoothie” makers that you can buy; however, you don’t need to if you already own a good blender.

Search for blenders on Amazon here. Be sure to check out the reviews to get the best machine possible for your needs.

·         Juicer – Juicers come in a variety of styles and are suitable for a variety of budgets. When comparing juicers look for models that have a reputation for durability. Chances are you’ll be using your juicer often and you want your investment to last.

Search for and compare juicers right here.

Additionally, while no juicer is easy to clean up, look for models that make the process as simple as possible. If you can toss some of the parts in the dishwasher, that’s even better.

·         Sharp Knife – Slicing a pineapple or a head of cauliflower in half takes some muscle but more importantly, it requires a good knife. You’ll need to chop your veggies and fruits into pieces that are small enough to fit in your juicer or blender.

·         Colander – Wash your fruits and vegetables before you prepare your juice or smoothie. Colanders make the task simple.

·         Peeler – While you can toss fruits and vegetables into your juicer with the peels on, you cannot do this with a blender. And in many cases you may not want to juice with the peel on. It takes longer and can clog up the juicer. Invest in a good vegetable peeler.

·         Travel Cups – One of the best ways to enjoy a smoothie is on the go. Look for travel cups that can store a large volume. Ideally, you can also freeze your travel cup and toss it into the dishwasher for easy cleaning.

Search for travel cups here.

If you prefer to drink from a straw then look for a travel cup with a built in straw. Nalgene and Camelback brands both manufacture larger travel containers that are perfect for smoothies and juice. You can also buy an insulated cover to keep your beverages cold.

·         Recipes - Finally, consider grabbing a few recipes to begin with. Keep a notebook handy as well. Some of the best smoothie recipes come from experimentation. You may find that adding an herb to your breakfast smoothie recipe kicks it up a notch.

You might consider picking up JuiceBoost by Chris Fung. It’s written by the Managing Director of the popular U.K. juice bar chain Crussh. 

The book provides a great overview of juicing and smoothie making and has tons of delicious recipes…some even combining both techniques of drink making.

In addition, having a notebook at the ready means you won’t forget your recipe and can enjoy it again.

Once you have your supplies, it’s time to head to the supermarket to begin looking for the ideal smoothie ingredients. In the next section we take a look at everything from applesto protein powder and everything in between.