JUICING IT - JULY 2014 - VOLUME 6 ISSUE 4

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   Introduction

I'm a great fan of vegetables and fruits, especially at this time of year, when the fresh produce is so fantastic!  An increasingly popular way to consume vegetables and, to a lesser extent, fruits, is in juice form.  I believe "juicing" is much more than the latest fad; I think it's here to stay.  It helps us get all the nutrients (except the fibre) from fresh vegetables and fruits. 

I'll point out here that I'm emphasizing vegetables rather than fruits for juicing because removal of the fibre causes rapid absorption of the sugar in fruits, which we know is not a good thing.  In addition, we want to strictly limit the amount of sugar we consume per day (see our April 2014 newsletter) to avoid inflammation.

What better time of year to try juicing than summer when a cool drink is most welcome?

I thought you might be interested in my recent interview on CTV, which is related to juicing as well as cleansing at this link: http://ottawa.ctvnews.ca/video?clipId=386117.  It's short - just over 4 minutes.
   Why is Juicing a Good Idea?

Fans of juicing raw vegetables say that you can drink more vegetables than you can eat, and that juicing allows your body to more easily absorb the vitamins and antioxidants extracted from fresh produce.  If you're not eating enough vegetables, or even if you are, juicing is an easy way to increase your intake. 

Juicing is not, by definition, healthier than eating whole vegetables and fruits, but it can be if it increases your intake of vegetables and fruits, and you make sure your fibre intake is high enough.

It's also a great way to avoid the destruction of enzymes in vegetables that occurs with cooking them.

While I'm emphasizing vegetables, adding the occasional piece of fruit for taste can reduce the bitterness of some vegetable juice combinations.  Just stay away from adding a lot of fruit, since the quick absorption of the sugar without the fibre will cause insulin spikes. 

There's no end to the variety of combinations of vegetables (and occasional fruit) you can use to create different tastes.

Overcoming a drawback:  Juicing removes the fibre from vegetables and fruits, however, you can add some fibre back into the juice or use it in cooking.  Using a blender to make smoothies leaves the fibre in the drink, and you can add water to make it easier to drink.  It's a matter of taste.
   Where do I Start?

Of course, you can buy ready-made juices, or go to a juice bar.  But if you want to create your own juices, you need a juicer.  There are several types of juicers with different pros and cons.

Dr. Mercola has reviewed the different types as follows:

Centrifugal juicers:

  • tends to be the most popular type and incorporates high speeds to extract juice from veggies
  • among the least expensive juicers
  • noisy due to high speeds
  • the high speeds can cause excessive oxidation of the juice by producing heat
  • not as good at extracting juice out of veggies like wheatgrass
  • potential reliability issues with less expensive models

Triturating juicers:

  • incorporates twin gears to operate at low speeds
  • generates less foam due to low speeds
  • high-pressure squeezing helps break open tough veggie cell walls to efficiently extract juice
  • can be more expensive

Wheatgrass juicers:

  • designed specifically for juicing wheatgrass and other leafy greens
  • particularly good for juicing wheatgrass and other leafy greens, and less expensive than others that juice all types of vegetables and fruits
  • generally not designed to extract juice from non-leafy vegetables and most fruits.

Masticating juicers:

  • uses a single auger to chew up vegetables and fruits
  • by operating at low speeds, tends to be quieter and creates less foam
  • generally has a long shelf life
  • a high-quality unit can juice just about anything you might need
  • moderately priced
  • tends to cost more than cut-rate centrifugal juicers

Not too surprisingly, based on the above, Dr. Mercola favours the efficiency and affordability of masticating juicers.

Dr. Mercola also provides a check-list for selecting a juicer:

  • operates at low speed with a reliable motor
  • incorporates auto-feed mechanism
  • easy to use and clean
  • provides flexibility by juicing different types of ingredients

Again, it's a matter of taste - smoothies (including the pulp) are a valid alternative for which you just need a blender.
   Tips for Making Your Own Juice
  • For maximum nutritional benefits, plan to make only as much juice as you will drink in one day.
  • Always wash your vegetables and fruit thoroughly under running water before juicing them.
  • Popular combinations include mixing leafy vegetables like spinach or kale with celery or cucumber, and adding beet, carrot or apple for sweetness.
  • There are many recipes available on the web, e.g. see http://www.fernsnutrition.com/juicer_recipes.htm
  • You can add nuts for protein and seeds, e.g. flaxseed for fibre to your juice.
   A Few Caveats

Juicing may seem like an easy way to lose weight, but it can backfire.  For example, if you don't get enough fibre and protein to make you feel full, you may rebel and end up eating more than you intended.

Juice-only diets may cause loss of muscle mass.  They are too extreme to maintain for any length of time, so the results aren't likely to last.

Consuming too much fruit juice can be higher in calories than you bargained for.  Remember, the calories from fruit are higher due to the increased sugar which is inflammatory.

Check with your doctor before consuming a lot of juice.  For example, if you're taking a blood thinner such as warfarin, the high amounts of vitamin K in kale and spinach may change how the warfarin works.
   In Summary

While juicing is not intended to be a long-term substitution for 'normal' eating, it provides an excellent nutritious supplement to anyone's diet.  Eating fresh, raw vegetables in juice form gives you the best nutrition from vegetables, as long as you make sure your fibre intake is adequate.  I highly recommend juicing as a way to ensure you consume  ideal quantities of vegetable servings per day.
   Supplements

Nature's Sunshine offers some really great antioxidant, anti-inflammatory juices.

Chlorophyll is the green pigment in plants that harness the sun’s energy from the process known as photo-synthesis. Chlorophyll is to plants what blood is to humans — it performs metabolic functions such as respiration and growth. Interestingly, the chlorophyll molecule is chemically similar to human blood, except that its central atom is magnesium, not iron as in human blood. The alfalfa plant, from which Nature’s Sunshine’s magnesium-rich chlorophyll comes, is an excellent source of chlorophyll.
http://www.ramilas.com/store/#!/~/product/category=1546925&id=6402716

Zambroza is a blend of the most healthful fruits and nutritional supplements from all over the world. Zambroza is replete with xanthones, bioflavonoids and powerful antioxidants. Bioflavonoids give fruits and vegetables their bright colors. In the body, bioflavonoids enhance vitamin C absorption and help maintain collagen and capillary walls. They also aid in the body’s immune–defense system.

Zambroza delivers a punch of antioxidant protection with a very high ORAC value. (ORAC is a measure of a product’s antioxidant strength). Among Zambroza’s key ingredients is mangosteen, a tasty fruit found in eastern tropical nations, such as Thailand. Mangosteen contains the greatest known supply of compounds called xanthones. Xanthones offer powerful immune and cardiovascular support. Other ingredients in this nutritious juice include wolfberry, sea buckthorn, red grapes, grape seeds, grape skins, raspberries, blueberries, apple extract and green tea.
http://www.ramilas.com/store/#!/~/product/category=1823650&id=7802979

GreenZone is not a juice, but it has all the nutritional benefits of juices.  Each capsule of GreenZone consists of green foods like sea algae and long-grown cereal grasses. Full of nutrient-rich goodness, green foods are the most healthful foods nature has to offer. Green foods not only help us sustain energy but boost the immune system, strengthen connective tissues and provide the body with the benefits of cleansing and detoxification. GreenZone contains the finest blend of whole foods, algae, and herbs balanced for the best utilization by our bodies. The 40-30-30 principle (% of carbohydrates, protein, and essential fat) has been incorporated into the formulation of this product.
www.ramilas.com/store/#!/~/product/category=1823650&id=6402718

For additional information, please email ramila@ramilas.com; or call Ramilas Healing Arts Clinic at 613.829.0427 for an appointment.  Please continue letting friends and family know about this newsletter.  Also on our website, please see back issues of this newsletter, additional information about products, order products, and see information about our Clinic.
   Reference
  1. Ko L. 5 things you need to know about juicing. http://www.pbs.org/wnet/need-to-know/health/juicing/10814/ August 11, 2011. Accessed July 4, 2014.
  2. Nguyen A. Juicing for health and weight loss. http://www.webmd.com/diet/features/juicing-health-risks-and-benefits Accessed July 7, 2014.
  3. Mercola J. "If this is not part of your health tool box, you could be missing out on one of the easiest ways to consume more fruits & veggies." http://products.mercola.com/juicer/  Accessed July 4, 2014.
  4. Twenty-three most popular juice recipes. http://www.fernsnutrition.com/juicer_recipes.htm Accessed July 8, 2014.
   Disclaimer
The suggestions and recommendations in this newsletter are not intended to be prescriptive or diagnostic. The information is accurate and up to date to our knowledge, but we are not responsible for any errors in our sources of information.
   Closing

These newsletters will help you make better choices for better health. The choices that you make today can either have a positive or negative impact on your overall health. Begin by choosing better. It is a step toward longevity.

Sincerely,

Ramila Padiachy
Ramila's Healing Arts Clinic