The Squeeze

Brainfood for lush living

What you need to know about juicing

Do you love The Juicery, but not really sure what the buzz is about juicing? With juice cleanses gaining popularity and health magazines highlighting juice and smoothie recipes on the regular, what do you really need to know? Below are some tidbits about the world of juice to help you reap the benefits in any type of lifestyle!

USDA Recommendations for Fruits and Vegetables

The United States Department of Agriculture places recommendations to Americans on how many servings of certain foods are needed each day to aid in optimal health. Currently, The CDC found that about 3/4th of the population aren’t consuming enough fruits and vegetables in their diet. This is by no far a new outcome or trend, as everyone has heard the outcry from Nutritionists and Doctors to increase your intake of fruits and vegetables. However, new studies suggest that eating as many as 10 servings of fruits and vegetables each day is the key to preventing chronic diseases and premature mortality. This may seem simple on paper, but here are the current standards that only about 1/4th of the US is currently meeting…

  • For fruit, it is recommended that children eat 1-1.5 cups per day, women should eat 1.5-2 cups and men 2 cups DAILY!  
  • Vegetable recommendations are for young children 1-1.5 cups, children and teens 2-3 cups, Women  2-2.5 cups and men should eat 2.5-3 cups DAILY.

Boost An Already Balanced Diet But Be Cautious and Smart About Cleansing

Juicing is a great way to compliment an already “balanced” diet or supplement the not so healthy indulgent days. With the latest studies suggesting a higher recommended intake of nutrient packed fruits and vegetables, including a fresh juice or smoothie daily is a great way to reach the servings goal! Nutritionists and Health Professionals alike don’t recommend juicing as a long term replacement or frequent cleanse due to a variety of factors. With that being said, many people swear by the short term benefits of a small and timely juice cleanse.

If you are interested in embarking the cleanse journey rather than supplementing with an already healthy diet, make sure you are informed and educated on the process and what to expect. Most health professionals recommend a juice cleanse to last a maximum of 3 days. Cleansing is a great way to be able to jump start a health change and could help create lasting healthy habits such as incorporating fruits, vegetables and juices or smoothies into your daily diet after. Juicing fruits and vegetables takes away most of the beneficial fiber but gives your digestive system a break by not having to use energy to digest foods. Due to this, it is said that vitamins and nutrients in fresh juice can be absorbed well. Think of a juice cleanse as a detox to help your body’s built in “detox systems” wake up. Many juice cleanses have solid, “whole food” snacks in between juices to help with vitamin absorption and to avoid extreme hunger and fatigue. Raw nuts, nut milks, seeds, or salads may help your body gain some essential vitamins and fats to help with metabolism and digestion and to get maximum nutrient absorption.

Although many claim multiple healthy benefits from cleansing such as loss in water weight, decreased appetite and jump start detox by basically getting all the “crap” out of your body, there are some not so fun side effects to cleansing that you should be aware about. First off, your metabolism will slow due to not getting your normal amount of calories or completing the digestive process due to drinking your fuel. Slowed metabolism will cause the body to be sensitive to cold temperatures as well as energy levels to drop and make you a little sluggish. Extreme hunger and caffeine withdrawals are a real thing and could be experienced. Your weight will also be confusing during a cleanse due to a loss in water weight but then the body also holding onto fat cells by entering in “survival mode”. It is important to consult your doctor before embarking on a restrictive cleanse and plan a time where you don’t have a lot on your to do or exercise list.

How Long Does Fresh Juice Last?

Ideally, you should be sipping your fresh juice or smoothie immediately to get the most nutrient consumption and health punch. Fresh juice can be stored anywhere from 24-72 hours max if stored correctly. Keep in mind, the longer it is stored, the more nutrients have been lost. If you don’t have the opportunity to drink right away or are trying to plan ahead for your next meal, do your best to keep airtight in a cool, dark place. Fresh juice is vulnerable to the Oxidation process which means that oxygen molecules interact with exposed fruits or vegetables and causes it to brown and spoil. (Think of when you cut fresh bananas or apples and they turn brown.) Keeping fresh juice in an airtight container in the fridge such as a mason jar or stainless steel bottle helps slow down the process. Adding lemons to your juice can also aid with keeping your liquid gold fresh for a longer period of time.

Ingredients for Perfect Pairing

When deciding what to pair for your perfect juice, think about flavors you enjoy and what health benefits you’re aiming for. Be aware of sugar content with high amounts of fruit juice. For every fruit you’re juicing, try to add a vegetable if you are new to juicing your vegetables. If you eat high amounts of vegetables on the regular, an unsweet taste won’t be too much of a barrier for you. Green juices are very high in nutrient value and are a great way to load up on green veggies for the day AND are low in sugar. Although they are healthy, they taste very bitter and well…vegetable like. Adding 1 fruit for every 2 veggies can add a little sweetness to your juice without adding tons of sugar.

Certain vitamins and nutrients can be absorbed and utilized by the body when paired with one another. Try using these pairings when juicing to give yourself the ultimate health boost. Foods that are rich in iron are absorbed well when paired with Vitamin C foods. Try pairing iron rich beets with oranges such as The Juicery’s “Sunrise Squeeze” or “Life Blood” to give your body an iron and immunity boost! If you’re not keen to the taste of beets, try juicing greens such as kale or spinach with lemon. The vitamins in greens are absorbed better through pairing with healthy fats. Try adding chia or flaxseed to your green juice of choice. Feeling like a smoothie rather than a juice? Add some yogurt to your smoothie and drink it out in the sun! Calcium from the yogurt will help your bone strength when combined with Vitamin D from the sun.

 

See The Juicery’s full menu here 😊 . Cheers!

Elise Perry

Elise Perry

Elise got her undergrad in Nutrition and Sociology at the University of Maine (go Black Bears!) and UNH for her masters in Public Health to pursue her passion for health and wellness. With a specialty in prevention, she joined the Juicery management team to help the with the movement of healthy on-the-go foods. Her passions outside of wellness include spending time outside in New England with her family and labradoodle, Stella, and being creative or active!

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