Starting a juicing routine can be an incredibly beneficial and rewarding experience. Not only is it a great way to get the recommended daily servings of fruits and vegetables, it can also lead to increased energy levels, improved digestion, better skin, and much more. Whether you're new to juicing or just want to refresh your knowledge of the basics, this quick beginner's guide to juicing your way to better health will provide you with the basic information you need to get started.
Why You Should Start Juicing
Juicing is extremely popular among health-conscious individuals and is expected to grow as more and more people experience the fantastic results of this healthy lifestyle choice.
Without question, juicing can be incorporated into your daily life to increase your overall health and vitality. Increasing your daily intake of healthy fruits and vegetables will give your body the essential building blocks it needs. To get the most benefit out of juicing, you'll want to educate yourself on some basics before you start.
Benefits of Juicing
One of the main benefits of juicing: is efficiency.
Drinking a single glass of nutrient-rich juice is much easier and faster than eating a comparable amount of whole fruits and vegetables. People are busy, and most will only sit down to eat a small amount of fruits or veggies at one time. Instead of snacking on produce, most people will choose less healthy and more convenient options.
The Benefits of Juicing at Home
If you are new to juicing, the process may seem difficult. However, once you start to see and experience the many benefits associated with juicing, you may wonder how you got along without it. So commit to testing your new lifestyle for at least 30 days before deciding if it is for you.
Important Tip: Making juice is far healthier than buying ready-made juice products. The juice you buy at the store must be treated and processed to extend its shelf life. Therefore, homemade juices are fresher, plus you have more control over what you are putting into your body.
When making fresh juices, however, it is vital to consume your juice when it is ready. Exposure to air degrades the nutrients in your juice, so the sooner you drink it, the better.
While fresh fruit juices are delicious and refreshing, some fruits naturally contain higher sugar levels, which could cause you to gain weight or spark other unintended health issues. A better alternative is combining complementary fruits and vegetables to create healthy and delicious concoctions. Combining vegetable-based juices with a healthy, balanced diet will help you achieve the desired results.
There are many advantages to juicing. As mentioned, juicing makes it easier to feed your body with essential nutrients, vitamins, enzymes, and minerals. Plus, your body is much more efficient at absorbing nutrients by drinking fresh juice without putting undue pressure on your digestive system.
Juicing is also an excellent alternative for anyone who dislikes vegetables, especially if you actively avoid eating them. If that sounds like you, a glass of fresh veggie juice lightly sweetened with a few pieces of pear, apple, or pineapple is an excellent alternative to a plate of steamed veggies.
Many juicing recipes are available online to help you make delicious and creative juicing concoctions your whole family will love. When creating a collection of juice recipes you want to try, look for combinations that include fruits and vegetables for the most significant health benefits.
Be aware that most juices include parts of the fruits and vegetables you would normally discard. Leafy plant tops, rinds, skins, and seeds often contain the essential nutrients your body needs. Instead of throwing those kitchen scraps in the trash or your compost pile, consider adding them to your homemade juice.
When you start juicing, you will want to invest in a powerful juicer to handle the types of fruits and vegetables you plan to use. Some excellent entry-level centrifugal juicers are on the market for around $50 or $60. While economical juicers don't offer some higher-end unit features, they are undoubtedly worthy of your consideration and provide options while honoring your budget.
Regardless of what kind of juicer you choose, consider it an investment in your long-term health. Making juices at home is infinitely better than picking up processed juices in your local grocery store. Those processed juices usually require heating to extend their shelf life, which can kill off valuable enzymes and nutrients. By making your juice at home, you can keep the integrity of juice blends intact.
Juicing vs Smoothies
Juicing and smoothies are two popular methods of getting a healthy dose of vitamins and minerals into your diet. But when it comes to deciding between the two, what’s the best option?
It really depends on your goals, lifestyle, and dietary preferences.
Smoothies are made by blending whole fruits and vegetables with water, milk, yogurt, coconut water, or alternative nut or oat milks.
Making smoothies is simple… just blend up the fruit and veggies you want, and drink.
When it comes to juicing, you extract only the liquid from produce—like fruits and vegetables—leaving behind all the fibrous material. This method gives you an easy way to get lots of nutrients in one drink, plus it helps flush out toxins from your body quickly due to its highly absorbable nature.
Healthy Juice Recipes To Make at Home
There are several positive reasons to add juicing to your lifestyle. For starters, it is a very healthy way to lose weight and give your body the fuel it needs to thrive. When you take proper care of your body, you'll be amazed at how it rewards you with more energy and vitality than you've experienced in years.
Here are Some Delicious Healthy Juice Recipes:
- 2 apples
- 1 lemon
- 1-inch slice of ginger
This lemony apple juice recipe is rich in flavinoids, which offers a healthy, fresh, and tangy remedy for colds. (Plus, it is quite stimulating).
Fresh Orange Juice:
4 medium-sized oranges
Include as much white membrane as possible, as it is rich in nutrients that help your body better absorb the vitamin C in the orange juice.
** Avoid using the whole peel as it can create an unpleasant taste and cause indigestion. Plus, you never want to juice the peel of any fruit that isn't organic. Instead, use your citrus peels in a homemade cleaner.
Carrot-Apple Juice Recipe:
- 1 cup of spinach
- 1 cup of cucumber
- 2 stalks of celery, including the leaves
- 3 carrots
- 1 medium-sized apple
The skin of dark green cucumber will provide the source of chlorophyll, a phytochemical that can help build up the red blood cells. The cucumbers also contain silica, which is a mineral that is good for the skin.
A Very Berry Medley:
- 2 cups organic strawberries
- 2 cups organic blueberries
- 1.5 cups organic raspberries
If you can, use organic or locally sustainably sourced berries because their outer skins of so delicate and permeable. This delicious blend is an excellent source of antioxidants such as anthocyanins, flavonoids, and ellagic acid, which contain anti-cancer and heart benefits.
- 5 whole pomegranates (seeds only)
Only use the pomegranate seeds in this recipe. The pithy interior of the fruit and its outer rind should be discarded in your compost pile, fed to livestock, or thrown away.
Pro tip: you may have better results using a blender to grind the seeds. Then, strain the resulting liquid through a cheesecloth and discard the remaining solids.
Juicing To Lose Weight
If done correctly, juicing can be incredibly effective in losing weight.
Just be mindful that most fruits contain more natural sugar than expected, making weight loss difficult. If weight loss is your primary goal, focus on options that include lots of nutritious vegetables with only a little fruit added as a sweetener.
Most juices used to lose weight are very nutritious and satisfying. To avoid seeking out less healthy filler foods to satisfy your hunger, experiment to find combinations that work best for you. Just remember to have fun with exploring different recipes is half the fun of becoming a juicer!
When selecting juicing recipe ingredients, use fresh and thoroughly cleaned produce. When possible, use organic, locally grown fruits and vegetables. Produce is at its healthiest when it is right off the plant. Buying food items locally grown that are currently in season means it won't spend days on a truck being transported to your local grocery store. Although organic items cost more, taking that extra step will limit the amount of harmful chemicals and pesticides you consume.
Weight Loss Juicing Recipes:
Citrus Mint Juice Recipe
- 1 grapefruit, peeled
- 2 oranges, peeled
- 20 stems of lemon mint (use regular if you cant find the lemon variety)
- 1 large seedless cucumber
Cucumber and Tomato Juice Recipe:
- 4 medium ripe tomatoes
- 2 medium seedless cucumbers
- 1 celery stalk, with the top
- 1 lime
- 1 teaspoon cayenne pepper.
Green Pineapple Juice Recipe:
- 1 cup fresh pineapple chunks, core, and skin removed
- 5 stalks of celery with tops
- 1-inch long piece of ginger
- 1 large bunch of kale leaves
Gingered Pear Juice Recipe:
- 1-inch long piece of ginger root
- 2 large ripe pears, stems removed
- 1 large seedless cucumber, peeled
- 1 lime, peeled
- 1 bunch of baby spinach
For all recipes, thoroughly wash and juice all ingredients. Serve immediately.
Juicing for Kids
Enticing kids to eat enough fruits and vegetables can be challenging, especially if your kids are like mine, who routinely seek out bread or similar comfort foods. Thankfully, juicing is a great way to disguise healthier foods as delicious treats.
Juicing is a fun way to help your kids get the vitamins and minerals their growing bodies need (and it is my secret to making my picky eater's diet healthier). The trick is to find juicing recipes that are as delicious and nutritious without overloading them on texture differences. Turning those fruits and veggies into a healthy drink is a win-win combination. Your children will think they're getting a delicious treat, while you'll rest happy knowing they are consuming enough healthy fruits and veggies.
Depending on your children's ages and any underlying medical issues, you should talk to your health team before making any drastic changes to their diet. For example, we started with an allergy test at our chiropractor's office. We spoke with their nutrition specialist about which fruits and veggies to avoid due to food sensitivities. Of course, moderation and common sense will go a long way as you adopt healthy lifestyle changes that work for your entire family.
Successful juicing with kids is simple: kids like what tastes good.
When introducing fresh homemade juice to your children, start with fresh fruits and vegetables they already like. Don't assume they'll suddenly love produce they don't typically like just because it is in juice.
Also, keep the new juices simple, using one or two ingredients instead of complex flavor combinations. Starting slow will allow your child to experience how delicious fresh juice can be, making them more likely to try other combinations. If you're using new fruits or veggies, add one new one at a time. If they experience food sensitivities or behavioral changes, you'll know what to avoid and discuss with your health provider at future appointments.
Once you've identified your child's favorite flavors, use them as a base to create other flavor combinations.
Slowly add other fruits or vegetables to enhance the juice's flavor profile and nutrient content.
Many children love experimenting in the kitchen (I know mine do, even if they don't always eat what they make). Let them be involved by showing them how to use the juicer, and allow them to see and experience the beautiful colors and flavors you create together. Allowing them to be involved and adding a little variety can go a long way toward raising lifelong juicing fans.
A few simple juice combos your children might enjoy:
- apple juice
- pineapple and carrot juice
- orange juice
- orange and carrot juice
- pear juice
- apple and grape juice
Juicing for Anti-Aging
The better you take care of your body and give it what it needs to regenerate itself, the better you will look and feel in the long run. A healthy food lifestyle rich in vitamins and minerals is integral to this equation. Juicing is a great way to ingest the valuable nutrients you need. As a result, it can help minimize the adverse effects of the natural aging process.
Juicing offers many health benefits because it can provide essential vitamins, minerals, amino acids, essential fatty acids, and enzymes your body needs. Fruits, vegetables, and leafy greens used in juicing packed with antioxidants and other elements neutralize your system's free radicals, counteracting aging's natural effects.
Brightly colored fruits and vegetables are especially beneficial in your battle to age gracefully. Fruits such as oranges, cherries, tangerines, apples, blueberries, cranberries, melons, bananas, grapes, berries, kiwi, and mangoes are well-known for their strong anti-aging properties. The best vegetables include carrots, squash, red and green cabbage, broccoli, and spinach, which offer great anti-aging benefits.
Don't be afraid to experiment a little to find your favorite flavor combinations. Once you find a basic juice you really enjoy (e.g., apple carrot), use it as a base to build upon for future recipes.
Anti-Aging Juicing Recipes
Apple Carrot Detox:
- 1 medium apple
- 1 chunk of fresh ginger
- 2 carrots
- 2 cups organic blueberries
- 2 medium apples
Beneficial Beet Juice
- 1 beet, washed and peeled
- 10 leaves fresh arugula
- 1 medium apple
- 1-inch fresh ginger root
- 1 whole lemon, peeled
For each recipe, thoroughly wash and juice all ingredients and serve immediately.
Juicing to Detox
When your body is full of toxins, it cannot properly absorb valuable nutrients in the foods you eat. When your body isn't absorbing nutrients as it needs to, it causes an unhealthy balance that invites physical health, mental health, and weight problems.
Juicing helps detoxify your body and improves your body's ability to absorb enzymes, vitamins, and minerals, strengthening your immune system and higher energy levels.
As previously noted, consuming nutrient-rich juice made from organic fruits and vegetables gives your body the tools it needs to operate efficiently. Your lungs, kidneys, liver, skin, and digestive system all play an essential role in helping your body eliminate waste material and unwanted toxins from your body. The better nutritional value you provide for your body, the easier it will be for your organs and systems to do their job and flush out the toxins accumulated over time.
As an added bonus, some people who follow a detoxifying juicing regimen claim they no longer have cravings for processed or artificially sweetened foods, which makes it much easier to stick to a healthy diet long term.
Ideal juicing ingredients for detoxification include lettuce, dark green kale, carrots, beet greens, cilantro, parsley, celery stalks, collard greens, endive, spinach, dandelion greens, purple and green cabbage, and lemons.
Detoxifying Juicing Recipes:
Blackberry Beet Juice Recipe:
- 12 oz. organic blackberries
- 1-inch piece of fresh ginger
- 2 medium beets with tops
- 3 medium apples
Green Juice Detox Blend:
- 8 stalks of celery, with tops
- 1 piece fresh ginger
- 1 handful of fresh baby spinach leaves
- 1 medium green apple
- 20 stems of fresh parsley leaves
- 1 lime, peeled
- 1 lemon, peeled
For each recipe, thoroughly wash and juice all ingredients and serve immediately.
Juicing for Preventative Health
Juicing can be an integral part of a healthy lifestyle. Giving your body the building blocks needed to function efficiently may help you enjoy a healthier, longer life free from the complications of chronic or life-threatening diseases. Juicing is an easy and cost-effective way to provide the nutrients your body needs to accomplish this.
Many recommended juicing combinations claim to help your body fight off disease. For example, beets (aka beetroot) are very popular in supporting gut health and preventing illness and may dramatically reduce the risks of heart disease, strokes, Alzheimer's, and dementia. The bright red juice contains vital nutrients, which can also help lower blood pressure.
Pomegranates are considered another disease-fighting juicing ingredient thought to lower cardiovascular risks. In addition, fresh tomato juice combinations may help reduce the risk of heart disease and control diabetic symptoms due to the high level of lycopene.
Additional ingredients to help prevent disease include broccoli, Brussels sprouts, butternut squash, cabbage, Chinese broccoli, kale, spinach, parsley, collard greens, mustards green, Swiss chard, beetroot, carrots, cauliflower, cucumber, green pepper, sweet potatoes, lettuce, and celery. Look for juicing recipes featuring these ingredients for the best results.
Again, these recommendations aren't meant to replace qualified medical advice but instead are to be used as guidelines to help you establish a healthy, well-rounded diet. A diet based on organic, locally grown fruits and vegetables is an excellent foundation for achieving the healthy lifestyle you want and deserve.
Recommended Juicing Resources:
While you may already have a blender you love for smoothies, juicing is a different process, and you may find investing in a dedicated juicer to be valuable.