Your Quick Guide To Juicing

I love juicing. So much so, that I actually think I could drink my body weight in cold pressed juice. As a health coach, juicing is one of the top practices I would love to see my clients adopt, as it is the ideal way to consume the recommended daily serving of vegetables, and is a fast track to an overall sense of wellbeing.

Why should you juice?

1. Nutrient Dense

Juicing eliminates all the fiber and pulp, leaving you with a glass of nutrient dense vitamins, minerals, and phytonutrients. Think of it as a shot of goodness that is instantly absorbed into your bloodstream. Store-bought juices do not offer the same benefits, because most of the nutrients are lost during the pasteurization process.

 2. Health Benefits

Juicing improves your energy levels, digestion and mental clarity. You will also notice clearer skin, weight loss, an improved immune system, and an overall sense of feeling groovy.

Added bonus, juicing is alkalizing.

 3. Efficient

Juicing is an efficient use of your body’s energy, as it separates the fiber and pulp from produce, which gives your digestive system a break from processing all of the fiber and pulp. This is a good thing, because it gives your cells time to rest and repair.

It’s also an ideal way to get a variety of fruits and veggies into your diet.

Okay, so I get it. Juicing is awesome. But should I juice fruit or veggies?

If you only take one thing away from this article, please take away this:

You should juice your veggies and eat your fruits.

I mentioned earlier that juicing separates the fiber from the juice. This is a good thing in the case of veggies, but for fruits it is not. The fiber in fruits makes it possible for the body to process the high amounts of sugar found in fruits. Without the fiber, your body is getting a shot of sugar that is instantly absorbed, resulting in a spiked blood sugar level. You do not want this.

However, it is okay to juice a few low glycemic fruits to sweeten the taste of your veggie juice. The golden rule is 1 part fruit to 3 parts vegetable.An example would be an apple with celery, kale, lemon, beet, and ginger root (click HERE for a list of  low glycemic fruits).

As for veggies to juice, think rainbow foods. I recommend as many dark green leafy vegetables as possible. Beets,carrots, cucumbers, broccoli stems, ginger root, and celery are excellent as well. Buy your produce fresh and juice within three days. A great way to keep your leafy greens fresh is to rinse right before consuming. Another trick is to line your refrigerator’s crisper drawer with paper towels to absorb excess moisture, which will keep them fresh longer.

What juicer should I use?

I recommend a cold press juicer because it lasts longer with enzymes staying active for up to 72 hours. Although more expensive, cold press juicers offer a higher juice yield (up to 35-50%), which ends up saving you money over the long run. Additionally, cold press juicers operate at a lower speed, which preserves more nutrients and enzymes. Another perk is that the juicing process is quiet.

I personally like Hurom juicers; they are the original and best slow juicer on the market hands down. Hurom juicers naturally press fruit and veggies without heat or friction, resulting in healthy, fresh juice that tastes divine. They are also durable enough to make nut milks, are 100% BPA free, and come with a 10-year warranty.

Of course, any kind of juicing is better than no juicing at all. So if the Hurom seems like too big of an investment right now,  I suggest finding a juicer that fits into your current price range and starting out there (Williams- Sonoma has a good variety of juicers starting  at US$100). Chances are you will become hooked and will want to step up your game in the long run.

Happy juicing!

Health Coach Jenna

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6 Steps to Get Rid of Acid Reflux

Acid reflux is your body’s way of telling you that something is off with the way you are eating. Our body speaks to us in sensations, so it is extremely important to listen to them. If you are experiencing acid reflux, then your body is trying to communicate that you need to add more alkaline foods to your diet.

All foods are alkaline or acidic. Here is a chart to refer to in order to distinguish where they fall on the pH Spectrum. I recommend you print this out and place on your fridge for an easy reference.

Photo originally published on MindBodyGreen
Photo originally published on MindBodyGreen

You will notice that coffee, alcohol, meats, and breads are on the acidic spectrum, and that water-filled, fiber-laden foods like fruits and veggies are on the alkaline spectrum.

6 Steps to Get Rid of Acid Reflux:

1. Start every morning off with a cup of WARM water and half a lemon. I know you might be cringing right now as you read this, but if you don’t wish to take acid reflux medication, this is crucial. Lemons balance your PH immediately, so ingesting this first thing in the morning is imperative. It also flushes your body of toxins, and helps move the bowels.

2. Take digestive enzyme capsules before each meal.

3. Add as many green leafy veggies to your diet as possible as they are alkalizing. Try to get a serving at every meal.

4. Cut one cup of coffee out a day (or completely if you really want to show acid reflux who is boss), and replace with a cup of green tea. Bonus points if you add lemon!

5. Eat one green apple a day. Apples create an alkaline state in the stomach, neutralizing excess acids and aiding in digestion. They don’t say, “an apple a day keeps the doctor away” for nothing!

6. Eat one to two fermented foods a day, as they bring the blood and vital fluids back to a correct hydrogen level of pH7.35. Fermented foods are also packed with glorious digestive enzymes that your gut needs and craves to create healthy gut flora. And no! Wine doesn’t count while experiencing acid reflux. Fermented foods can be in the form of Bragg’s Apple Cider Vinegar sipped twice a day (2 tablespoons before lunch and before dinner), or by drinking kombucha or water kefir. Other examples of fermented foods are sauerkraut and yogurt.

*Bonus step for those Wellness Warriors : Cut out red meat from your diet, and reduce all meat consumption in general. Once the acid reflux goes away, you can gradually introduce some red meat (humanely raised, grass fed, and hormone free please!) if desired. Making sure your beef is grass fed is crucial, as cows fed on corn makes for extremely acidic meat.

If the acid reflux persists and doesn’t go away by doing this, next step is to go on a vegan diet for at least one month,incorporate high-grade probiotics daily, and to address what is most likely a case of leaky gut.

Helpful articles:

4 Easy Ways to Eat Alkaline

Alkaline-Acidic Food Chart