Navigation ! Search... " EDIBLE HEALTH: DRINK TO YOUR HEALTH By Lauren Johnson Juicing makes it easy to get your daily dose of nutrition Photograph: ©aprilphoto, shutterstock.com Lately, it seems as though juice bars are popping up everywhere, serving up tasty elixirs promoting health and vitality. While juicing does provide a hearty dose of nutrients, before you sip, there are a few things you should chew on first. Just as smoothies made a splash, juicing provides another way to get your recommended daily allowance of fruits and vegetables all in one shot. The difference is that with juicing, nearly all the pulp is removed and what remains is liquid, which is easily consumed and assimilated into the body. “With juicing, you get a super-concentrated dose of nutrients that are easy to absorb and won’t fill you up,” says Stephanie Long, a nutritionist at Inspira Health Network in Woodbury. “This can be great for people who aren’t getting enough fruits and vegetables or have a hard time digesting fibrous raw plants.” Additionally, juicing is a good way to get a high concentration of antioxidants called phytochemicals. “Phytochemicals are antioxidants that are found in higher concentrations in the skins of colorful fruits and vegetables,“ Long says. “If you tend to peel your fruits or vegetables, juicing is a good way to still get these powerful nutrients.” Note, however, that a large amount of fiber is removed in the process of juicing, and fiber is important for keeping the digestive system functioning properly. On average, adults should consume 25 grams of fiber daily, but the typical American only takes in 10 to 12 grams. If you’re juicing, you’ll need to consume your fiber elsewhere. “Fiber slows down the process of digestion, which keeps you fuller longer. It also acts as a scrub brush to keep the colon healthy and prevent things like colon disease and diverticulitis,” says Long. Additionally, fiber helps regulate blood sugar, which is important to remember since many juices go heavy on the fruit. “If you juice a mango, a cup of pineapple and two oranges, that’s about 78 grams of sugar, which equates to nearly 18 teaspoons.” In trying anything new, especially when it comes to diet, a little research can go a long way. “Ratios of fruit to vegetable juice aren’t often indicated at your average juice bar,” says Reggie Flimlin of Juice Basin, a juice bar with locations in Montclair and Asbury Park. “People gravitate toward sweet. A healthy-sounding combination like apple–beet juice may be 90% apples and 10% beets. It’s important to be sure you’re getting a good balance.” Flimlin’s juice bar specializes in cold-pressed juice, which involves cutting fruit and vegetables into small pieces before wrapping them in cheesecloth to be pressed. One of the advantages of using this method is that the juice can be stored, unlike juice made the conventional way. “Oxygen is a catalyst for breaking down vital nutrients,” Flimlin explains. “Pressed juice is not as oxygenated as juice from a centrifugal juicer and can keep up to four days in the refrigerator. Juices made with centrifugal juicers need to be consumed immediately since they are much more oxygenated—the finished product is often frothy on top.” Some frequent juicers say they’ve seen significant health benefits from juicing, perhaps linked to the fact that juicing makes it easier for your body to absorb more nutrients from fruits and vegetables. “The first reaction I hear from people is that their vision seems clearer,” Flimlin says. “They feel more energetic, have less cravings for sugar and caffeine, and many have cited clearer skin.” One of the most enjoyable aspects of juicing is how creative you can be. Any fruit, root, herb or vegetable becomes fair game in crafting a unique beverage of your own creation. Best of all, an abundance of these ingredients can be found right here in the Garden State. Now that’s refreshing. JUICING VS. SMOOTHIES Both juicing and smoothies offer a convenient way to get your daily dose of nutrients. Choosing which is best for you comes down to preference and the goals of your diet. Here’s the breakdown. Smoothies are made using a blender. The plant fiber remains intact, which makes smoothies more filling and is also great for digestion. Because you’re consuming the pulp, there is less waste. You can easily make your smoothie into a complete meal by adding healthy protein like avocados, seeds or even nuts, depending on the power of your blender. Juice is made using a juicer that extracts the liquid components of fruits and vegetables. There are two basic kinds: centrifugal juicers, which use fast-spinning blades to separate the pulp from the juice, which is then strained against a mesh filter; and masticating juicers, which crush and press liquids out of your produce. Think of juicing as more of a liquid super-vitamin. Since nutrients are absorbed quickly into the body because of the lack of pulp, you get a boost of energy from the nutrients of many fruits and vegetables without feeling full— perfect as a coffee alternative or to jump-start a workout. POPULAR JUICING COMBOS Courtesy of Juice Basin Add ingredients in the order listed, and according to taste. Carrot, celery and spinach, cucumber, red apple: This is a good beginner juice—sweeter, but you’re still getting your greens. Celery, cucumber, kale, spinach, lemon, parsley: This is a lighter- tasting green juice with a little kick. Celery, red apple, spinach, parsley, lemon, ginger: This is a balanced but spicy juice. Beet, orange, carrot: A colorful drink with plenty of vitamins. Juice equal parts beet and carrot, squeeze the orange separately by hand to remove the seeds, then mix juices together. BUY A JUICER Omega Low Speed Juicing System Low-speed masticating juicer helps keep oxygen levels low, preserving nutrients and allowing for juice storage. Quiet motor, easy clean-up. $459.95, omegajuicers.com Champion Juicer Heavy-duty base, -horsepower motor, easy to clean, and comes with attachments to make fruit sauces and nut butters. $295, championjuicer.com Breville Juice Fountain Plus Two speeds for hard and soft ingredients, easy to clean, and dishwasher safe. Large chute reduces the need to cut fruit into small pieces. $149, brevilleusa.com Cuisinart CJE 1000 Three-inch feeding tube, 1,000-watt motor, anti-drip spout, five speed options. $149, cuisinart.com Hamilton Beach Big Mouth Juice Extractor (667608) Economical, powerful 1.1-horsepower motor, easy to assemble, most parts are dishwasher safe. $79.99, hamiltonbeach.com Like 2 0 Tweet 1 Share 1 StumbleUpon About Lauren Johnson Lauren Johnson is a freelance writer residing in Lambertville. Her work has appeared in The Berkshire Review, Common Ground Review, The Sun and New Jersey Life. When not biking or gardening, she can be found with her backyard hens or putting an ear to her honeybee hive. View all posts by Lauren Johnson → Subscribe and Connect Follow Us Related Posts: LAST BITE: FIRST FLOWER OF SPRING KIDS EDIBLE JERSEY: SENSATIONAL SEEDS STORY OF A DISH: CHERRY COKE SHORT RIBS SOUR, BITTER AND SPICY FARMER MUTH ∠ IN SEASON: CHEESE GROWN WILD: A CHILD’S GARDEN ∠ Comments are closed. Edible Jersey celebrates the local, seasonal food of the Garden State and the people who energize New Jersey's culinary community Recent Edible Jersey Tweets Tweets Follow Edible Jersey @ediblejersey 13h Summer's coming. Nature & farm camp opps for kids:@FernbrookFarms, @TheNaturePlaceDayCamp & @GreenMeadowNY (Rockland County,NY), @NJWaldorf Expand Edible Jersey @ediblejersey 28 Mar Mercer County Living Local Expo happening TODAY at Armory building, Lawrenceville. Always has great vendors! sustainablejersey.com/nc/events-trai Expand Edible Jersey @ediblejersey 27 Mar Order Easter / Passover meats now @ArcticButcher , @fossilfarms , Mallery's Grazin' Meats. Expand Edible Jersey @ediblejersey 25 Mar Maplewood Restaurant Week Tweet to @ediblejersey NOW AVAILABLE! Find a Copy • Subscribe DIGITAL EDITION Proud Member of Save the Date Push to Listen Follow Us © 2015 Edible Jersey. All Rights Reserved.
© Copyright 2020