How to Juice the Healthy Way
Stop the presses! Juicing is not a fad diet. In the shadow of the trend of cleansing and fasting, juicing has become synonymous with a short-term, all-or-nothing attempt at quick weight loss or detoxification. On the contrary, juicing the healthy way is about consuming fresh fruits and vegetables a different way. Like steaming is to grilling, juicing can help you enjoy the benefits of certain fruits and vegetables that may be harder to consume or digest whole. Juicing also is a great way to mix the flavors of different produce in unconventional ways. Juicing can help you get a variety of vitamins and minerals through easier digestion and aid in getting adequate amounts of produce into your diet. Without severely altering how you eat, juicing can be another weapon you have up your sleeve for healthier eating.
Don’t Overload on Sugar
The latest dietary guidelines suggest 6 to 13 servings of fruits and vegetables a day. Only about a third of Americans get the requisite amount. A well-balanced fresh-pressed juice should share the same approach of a balanced meal. That starts with being sure not to overdo it with fruit at the expense of the healthfulness of vegetables. Too much added fruit can add more calories and carbs than a whole meal. And because the calories are in a cup, you may be hard-pressed to mind portion control. A good rule of thumb it to limit juice from fruits to less than 6 oz. Balance your fruit juice with a vegetable boost by adding beet greens, celery, spinach, and broccoli. As you get more flexible with juicing, you might also like a complete green juice with little fruit. If you find yours needs some zing, add a squeeze of lemon or lime.
Keep The Fiber
If you buy the right juicer, the healthy fiber that your apple or pear was once made of will end up in the pulp collector. Beyond finding ways to use the pulp, make it a point to make sure you get an adequate amount of fiber when you start juicing. Wash your juice down with a handful of nuts, avocado, or some dry cereal. As far as using the leftover pulp from your juicer, add it to mashed potatoes, pasta dishes, or fruit salads. Be sure to keep certain fruits or vegetables separate so that you don't sacrifice taste. Apple, carrot, and orange pulp works well together. Beet and carrot pulp may be a good addition to cream cheese to add to a whole-grain bagel. The more simple ways to use it includes adding it to soups and stews as well as cereals, bread and muffins. Because juicing fruits and vegetables can get costly, making sure you use the pulp in other ways may help you get your money's worth.
Where’s the Protein?
While a glass of juiced fruits and vegetables can be satiating, it should only act as a snack or light meal. The primary reason is because it lacks protein. Adding protein powder, milk, or yogurt is a common way of adding protein to your juice, but you can also make it a meal by adding two hard-boiled eggs, a slice of cheese with bread, or a serving of beans or meat on the side. If you don't add protein when you juice, don't fret, just be sure you get enough throughout the day. If you're like most Americans, you're in no danger of not getting enough protein.
Because juicing should not be your only way of eating fresh fruits and vegetables, a good way to enjoy a healthy juicing routine is by limiting juicing to just once a day. Some juice in the morning to get a quick boost of energy, leaving lunch and dinner for getting the fiber, protein, and grains that make up a wholesome diet. If you're known for a sugar craving in the late afternoon, pack juice from time to time to drink after work. It may make your commute home a little smoother.
Share how and why you got into juicing and some of your favorite recipes.
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