By Danielle Wirick, MS, CSCS, FMSC
There’s more to juicing and blending than just throwing it in a machine. If you’re going to go through the process, you should reap the benefits! Read on for a few tips on proper juicing and a few recipes to get you started.
- Drink juice on an empty stomach – if you eat other foods it will slow down the absorption of the nutrients in the juice. It’s best to wait about 20 minutes, up to 2 hours after you drink your juice before you consume any whole food.
- Drink your juice right away – it loses nutrients the longer it sits
- Don’t add too many sweet fruits and veggies or the sugar content will be very high. The suggestion is typically only 1 sweet fruit or vegetable to every 3 non-sweet.
- Treat juicing as a supplement, not a meal – you want MORE nutrients in a small amount, not more volume. If you need it as a meal, try to add protein powder.
- Chew your juice. Juice needs to be swished around your mouth (even if just a little!) to release saliva and digestive enzymes into the juice that help its absorption in the body.
- Be sure to rotate your greens in juicing – Kale, chard, spinach, mustard greens, collards, dandelion, arugula, etc If you use one or two greens solely, you will cause a build up of compounds, vitamins & minerals that can then create an imbalance.
- Try to get organic fruits and vegetables as much as possible. When you shop for them ask for their juicing vegetables. Places like raisin rack, mustard seed, etc. will have ones that are best for juicing. They are often less expensive (because they don’t need to be pretty) and in larger quantities, and may be frozen so they store longer.
- Juice the items in order: Leafy greens and herbs with a little liquid first, fruit, then other veggies like cucumber, carrot or celery.