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Juicing for health the natural way
- 1. Juicing For Health the Natural Way to Keep Disease at Bay Cynthia Shea HW499 Kaplan University October 15, 2013
- 2. Introduction In today’s world it is hard to eat right and get all the nutrients a body needs to thrive. People are in serious need of a healthy alternative to eating so much fast and processed foods. Today, I would like to tell you about a way to feel better and get all of your daily amounts of fruits and vegetables. Even some of the vegetables you don’t like, but are especially good for you. Juicing was introduced to me a few years ago and now I would like to pay it forward and introduce it to you. Juicing is the most powerful healing tool available to mankind.
- 3. The Art of Juicing Defined To define juicing I would put it this way: Juicing is the art of extracting the liquid and nutrients of a herb, fruit or vegetable to use as a beverage. The essence of these nutritional power houses creates an energy and vitality like none I have ever known.
- 4. Nutrition For the Fast Lane Do you really have the time to sit and eat all the servings of fruits and vegetables everyday just to get your body’s needs to support your nutritional requirements? The reality is, in today’s fast paced society it can often be difficult to get all the necessary vitamins and minerals your body needs.
- 5. The Need for Nutrition People in today's society are sick and getting sicker. We are a nation of overweight and obese people and it is getting worse. Worldwide obesity has almost doubled in the past thirty years. Diabetes, heart disease and cancer have risen at an alarming rate. One of the first ways to help combat this epidemic is to incorporate more fruits and vegetables into the diet - juicing
- 6. You Would Need to Eat: o o o o o o o o 2 oranges to equal the amount of Vitamin C 2 avocados to equal the amount of Vitamin E 3 stalks of broccoli to equal the amount of Iron 55 eggs to equal the amount of Vitamin D 1 cup of spinach to equal the amount of Vitamin A 3cups of peas to equal the amount of Thiamin 19 medium bananas to equal the amount of Riboflavin 62 oz. of cheddar cheese to equal the amount of Vitamin B – 12 o 5 large potatoes to equal the amount of Niacin o 61 cups of tomatoes to equal the amount of Folate o 2 large watermelons to equal the amount of Vitamin B – 6 o 17 oz. of cherries to equal the amount of Orac value o 37 medium mushrooms to equal the amount of Pantothenic Acid This is equal to all the daily supplements you would need to take
- 7. Reasons to Juice o Juicing is a gateway to all healthy habits o Juicing is body ready, also the body can absorb most of the nutrients from the juice’s liquid o 95% of the body’s daily functions are dependent on minerals o Many people cannot tolerate the taste of vegetables, juicing gives a way to mask those tastes with stronger fruit flavors o Juicing can be convenient and cost effective
- 8. So Why would you Juice Juicing gives you the greatest benefits of mother nature’s bounty, it is not known to everyone that disease is actually a deficit of needed nutrients in the body. There are certain fruits and vegetables when consumed daily will enhance your disease fighting abilities and as well promote better health. Beets help with brain and vascular health Carrots with their carotenoids help to support eye health and protect against macular degeneration. There are many other compounds in fruits and vegetables that help with preventing brain aging, dementia and Alzheimer’s. It’s Good for your heart
- 9. Benefits of Juicing Scientists have revealed that biochemical substances called phytochemicals, contained in fruits and vegetables are a cure for many ailments like heart diseases, diabetes, asthma and allergies as well as diseases of the digestive system. Also when these phytochemicals are if consumed regularly in the form of fresh, raw vegetables and fruits they prevent and help fight many types of cancer.
- 10. More Benefits of Juicing Chlorophyll found in green vegetables like spinach, lettuce, cabbage, wheatgrass, barley grass and sprouts have similar properties to that of the hemoglobin and it is thought to increase effectiveness of oxygen transport in blood. Blueberries actually help neurons in your brain communicate with one another more effectively, slowing memory loss.
- 11. Juicing Contributes to Water Intake The human body is around 75% water and for proper bodily functions (digestion, detoxification) the recommended daily water intake is around 2-2.5 liters of water, this is equal to drinking an 8 ounce-glass of water eight times a day. Thanks to the high water content of juices, drinking a couple of glasses of juice helps to keep
- 12. Drinking Juice versus Eating Fruits and Vegetables You might ask Why is consuming the juice of various produce is better than eating them? Why should someone spend time on juicing when it is simpler to just eat a few servings of fresh fruits and greens in form of salads or just on their own? You might think that much of the talk about the health benefits of juicing is nonsense, or do you?
- 13. Even Kids Love Juice Have you ever seen a little child ask for more broccoli? What about Kale, has little Lilly come to you and said, she had a taste for such an astringent tasting vegetable? With juicing you can mask the strong flavors of greens that will give great nutrition to any child. For a kids juice add a few apples with oranges or other citrus fruits, add a carrot, or maybe half a celery or a small beet, it’s a simple juice to make a vitamin rich natural drink that kids will
- 14. The Scoop on Juicers There are many types of juicers out there, they are classified into two main categories: o High speed juicers or centrifugal – these process fruits and vegetables at a higher speed creating more heat, that may break down nutrients. o Low speed juicers, also known as masticating, cold-press or low revolutionary juicers – These juicers process at a lower speed, creating less heat and extracting more juice.
- 15. Raw Power The closer a food is to it’s natural state the healthier it is!
- 16. Eat a Rainbow Array “If you are what you eat and you don’t know what you are eating, do you know who you are?” ~Claude Fischer~
- 17. References Arnold, Prana. (2013). What Can Juice Really Do For You? Retrieved October 15, 2013 from http://blog.dacadoo.com/what-can-juicing-really-do-for-you/ Balch, P. (1992). Prescription for Dietary Wellness. Second Edition. The Vitamin Shoppe Publication. United States. CDC. (2013). Water: Meeting Your Daily Fluid Needs. Retrieved October 15, 2013 from http://www.cdc.gov/nutrition/everyone/basics/water.html Cross, J. and Fuhrman, J. (2011). Fat, Sick and Nearly Dead. Reboot Holdings Pty. Ltd.
- 18. References Fink, H., Burgoon, L., Mikesky, A. (2009). Practical Applications in Sports Nutrition. Second Edition. Jones and Bartlett Publishers. Sudbury, MA. Fischer, C. (n.d.) End Quote Vemma Nutrition Company. (2013). Superior Nutrition. Retrieved October 8, 2013 from http://www.vemma.com WHO (2013). Obesity and Overweight. Retrieved October 14, 2013 from http://www.who.int/mediacentre/factsheets/fs 311/en/
Notas do Editor
- Hi everyone , my name is Cyndie Shea and I am here today to speak to you about the power of juicing. Have you ever felt confused about all the conflicting advice out there on health, food, supplements or weight loss? Have you ever heard that one day some food is good for you , just to hear the next day that the very same food was not as good as they thought? In the world of health and wellness, medical and nutritional information can change quickly, there are always new discoveries that changes the older information. One thing that is always agreed upon though is that people everywhere need to eat more healthy; especially to consume more vegetables and fruit.
- Within the realm of nutrition it is known that brightly colored fruits and vegetables contain the best nutrients for the body’s nutrition. Held within these fruits and vegetables are multiple compounds that aid the body to repair itself when needed. These compounds are fiber, antioxidants, phytochemicals, vitamins and minerals and carotenoids, just to name a few. There is compelling evidence today that a diet rich in fruits and vegetables can lower the risk of disease. Just increasing fruit and vegetable intake by as little as one serving a day can have a real impact on Heart disease risk. Juicing also adds healthy enzymes that are needed for many processes in the body.
- (Balch, 1992). What lies within a raw fruit and vegetable is such powerful nutrients just waiting to be unleashed. Juicing gives an enhanced immune system, better physical and mental condition are common benefits of drinking fresh juice on a regular basis.
- According to dietary experts we should eat at least three servings of fruit and five servings of vegetables a day to help maintain our health. A fruit and vegetable rich diet provides for the recommended daily vitamin and other nutrient intake in natural form which is much more beneficial than taking nutrient supplements.
- (WHO, World Health Organization, 2013) Today convenience has gotten the best of our society. We are a nation of sick over weight people who desperately need a change in diet. Juicing is becoming more popular because of its convenience and it’s a way to get the recommended servings of fruits and vegetables and nutrition in during the day. The need to make nutrition easier if we are to succeed on this venture. Health is in the fore front of everybody’s mind today, when every where you walk you can see more and more overweight people and a fast food joint on every corner. How do we promote a healthier lifestyle. I believe that juicing could be the answer to this question.
- (Vemma Nutrition Company, 2013). But how can we achieve eating several servings of vegetables and fruits a day regularly? Juicing is one of the best ways to incorporate healthy, natural food in our diet. With a bit of practice and patience juicing will become a daily task that will tremendously contribute to your and your family's health and well-being. Could you imagine trying to eat all these fruits and vegetables to get the nutrition that you could get from the same amount of food, but juiced? It is possible.
- Fruits and vegetables are also rich sources of vitamins, minerals, trace minerals, enzymes and a range of other nutrients that play an important part in preserving our physical and mental health as well as preventing illnesses and diseases including cancer
- Consumption of green leafy vegetables and fruit was associated with a lower hazard of diabetes, beets also have an important dietary source of betaine and folate which lowers the risk of heart disease, stroke and dementia.
- (Cross, 2011). Apart from vitamins, raw vegetables and fruits contain various enzymes that play an important part in metabolic processes, minerals and trace minerals that processed foods lack. Cooking will destroy much of these nutrients so it is important to eat vegetables and fruits in raw form. Eating five servings of vegetables and three servings of fruits a day to provide for the recommended nutrients is a lot to ask and few of us can achieve this in a day. One of the greatest benefits of juicing is that an 8-ounce glass of freshly squeezed fruit and vegetable juice contains 1/3 of the recommended daily nutrient quota. Our body benefits the most if the nutrients are taken in live form. Fresh natural juices are full of live enzymes and other nutrients most of which is destroyed during cooking. Cold press juicers are the best in extracting live juice of fruits and vegetables because these machines operate at low speed preventing heat build-up and oxidation.
- Most people tend to juice only fruits because they are naturally sweet and have a pleasant taste of freshly made fruit juices. Although, it is great if a person regularly drinks natural fruit juices, by consuming vegetable juices or a combination of fruit and vegetable juices has far more benefits. Drinking only fruit juices can drastically increase one’s blood sugar level, so it is recommended to have fruit juices in the morning to provide the energy lift that will get the day off to an energetic start. Juices made from a variety of vegetables or a combination of fruits and vegetables like: orange, apple, carrots, beet, cucumber and celery raises the sugar level more evenly and it has a more diverse nutrient content, especially chlorophyll found exclusively in greens than juice extracted only from fruits.
- (Centers for Disease Control and Prevention, 2013), (Fink, Burgoon and Mikesky, 2009). Much of the water needs of the body are met through the water and beverages you consume each day. You do get fluids from the foods you eat as well fruits, vegetables and soups. With the produce you use to juice though you can get as much as 85% to 95% water through such vegetables and fruits like celery, tomatoes, oranges, and melons. Water is just as essential nutrient for our bodies because it is in every cell, tissue, and organ in the human body. Getting the required water every day is important for your healthy life.
- According to dietary experts the juice of vegetables and fruits is absorbed more efficiently by the digestive system. Some vitamins, enzymes and other nutrients are trapped in the indigestible fiber of produce which slows down the assimilation process. According to studies if you eat a raw carrot your body would only be able to assimilate 1-2 % of its vitamin A content, but if you drink carrot juice, your body would be able to absorb 90% of the vitamins and other nutrients in that tiny little carrot.
- Many children hate to eat vegetables and they are extremely picky even with fruits, it is so easy to make them sweet fruit-vegetable juice and is a good way to provide for their daily vitamin and fiber intake. Experimentation can be fun trying all the different fruit and vegetable combinations. It is easy to make pleasant tasting juices and believe me they will ask for more.
- There are many brands out there as well as many different prices, when buying a juicer you need to do your research. Find the best one for you. Will you be using it everyday or will you be the occasional user? These are all great questions to ask yourself before you go in search of the right model for you. There are juicers out there that do much more than just juice. There are some that make nut milks, nut butters, pasta and baby food. Low speed juicers are better for leafy greens, but are more expensive. Choose wisely, this is your health that you are investing in.
- The human body was meant to consume fruits and vegetables in their most healthiest state in order to benefit from their nutrients. Juicing will help to give you the benefits to reach a long and prosperous, disease free life.
- (Fischer, n.d.)