5 of the Most Popular Articles from Healthy Juicing Magazine

We decided to check our statistics at Healthy Juicing Magazine and see which were some of the most popular articles as viewed by our subscribers.

 

We have published a FREE issue of the magazine with five of the top viewed articles. Check out the video above to see what it looks like.

  • Juicing with Natalie Jill
  • Weight Loss Green Smoothie – Tommy at Raw Blend
  • Best Vegetables and Fruit for Juicing – Dr Melissa West
  • Can you lower your Cholesterol by Juicing Vegetables? – The Juice Lady – Cherie Calbom
  • Supercharge your Diet with Superfoods – Joe Cross – Fat Sick and Nearly Dead

 

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3 Easy Asparagus Juice Recipes

3 Easy Asparagus Juice Recipes

Asparagus is highly nutritious and has excellent health benefits. Rich in folic acid, potassium, niacin, phosphorus, vitamin A, C and K asparagus is packed with goodness, and being a detoxifying food asparagus helps remove waste material from the body (you may have noticed the smelly urine it causes). Asparagus is renowned for its anti cancer properties and its beneficial effect on the liver, kidneys and bowel. Asparagus also helps relieve arthritis and rheumatism and strengthen a weak heart. Asparagus juice is traditionally used to treat/relieve symptoms associated with anemia, bowel, kidney and eye problems, as well as various cancers and skin problems.
Try out some of these powerful recipes with asparagus:Asparagus Carrot Juice:

  • 5 asparagus spears
  • 3 carrots
  • 2 tomatoes

 

Asparagus Celery Juice:

  • 2 celery stalks
  • 2 large carrots
  • 4 asparagus spears

 

Asparagus Apple Juice:

  • 2 green apples
  • 6 asparagus spears

 

Asparagus varieties:

 


(Image shows white asparagus, green asparagus, and wild asparagus)

 

Green asparagus: Asparagus come in four different varieties with green asparagus being the most common. Bright colored, sweet and tender, green asparagus are quick and easy to prepare with absolutely no need for peeling both for juicing and cooking.

Violet/purple asparagus: Rarely found in shops, and is most commonly found in Italy and England. Have a thick stalk.
White asparagus: Loved by Europeans for their sweet and delicate flavor. They are grown under black plastic igloos to prevent them from turning green and are often used in gourmet cooking.

Wild asparagus: Also called Ornithogalum pyrenaicum, it is very hard to come across, but you may find them at the markets in Italy and the South of France.

 

 

Sena Greene is the voice behind Healthy Living Hub, a website with health and wellness inspiration to motivate and get more buzz out of life.  At the website, you can find many resources including recipes which use simple ingredients, juicing and blender recipes, and healthy hobbies for your body and mind.  Visit healthylivinghub.net or connect at www.facebook.com/pages/Healthy-Living-Hub/104133073035098, www.pinterest.com/HealthyLivingHB/, and plus.google.com/u/0/+HealthylivinghubNet.

 

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This article appears in ISSUE 17 of Healthy Juicing Magazine

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How Juicing Can Improve Your Eyesight Naturally

 

Modern life has many of us concentrating on various types of electronic screens for large parts of the day. This is a very recent development in human history and there is ample evidence that our eyes are having difficulty adapting to the daily demands we put them under.

Eyestrain, dry and irritated eyes, difficulty making out fine detail, and deteriorating vision are all common eyesight problems that are on the increase in recent decades.

While taking regular breaks from computer monitors and reducing the amount of time we spend staring at the illuminated screens is important, diet and juicing, may be able to help heal your eyes.

Let’s look at how regular juicing can play a part in improving your eyesight naturally and the best types of fruits and vegetables to juice for better vision. Also ahead is a potent juicing recipe designed to give your eyes what they need to perform at their best!

 

The Importance of Xanthophylls

Juicing fresh fruit and vegetables provides a wealth of vitamins, minerals and antioxidants for better eyesight. Pro-vitamin A carotenoids like alpha and beta-carotene are very important for your eyes, as is antioxidant vitamin C and minerals like zinc.

While deficiencies in these nutrients do happen, and many of us could use more of them for optimal eye health, a far more likely issue with vision problems is a lack of xanthophylls.

Xanthophylls are class of carotenoid antioxidants, most commonly found in fruits and vegetables with yellow, orange and red colors, or in leafy greens where the green chlorophyll dominates. Lutein and zeaxanthin are the best known xanthophylls and the most important for your eyes.

Zeaxanthin and lutein are highly concentrated in the macula area of your eye that is responsible for perceiving fine details on a page or screen. They actually give your macula its distinctive yellow color and are vital for protecting it from UV and high-intensity blue light.

Blue light is a difficult band of the color spectrum for your eyes to deal with and regular overexposure is often associated with serious eye conditions like cataracts and age-related macular degeneration (ARMD).

 


Studies suggest that a diet high in lutein and zeaxanthin can reduce your risk of developing ARMD. Given that this eye disease is the biggest cause of blindness in elderly people in the USA and is expected to affect around 3 million Americans by 2020, these antioxidants are worth getting more of if you value your vision as you get older.

Even for people already with macular degeneration, increasing xanthophyll intake may help repair the damage. Research published in the journal Investigative Ophthalmology & Visual Science found that supplementing with lutein led to measurable improvements in vision and macula pigment density. The scientists said, ‘lutein may play an important role in eye health as a useful bioactive agent in reducing the risk of ARMD’.

Another study published in the British Journal of Nutrition found that lutein supplementation for people who worked in front of computer screens all day improves visual function, contrast sensitivity and ‘lutein may have beneficial effects on the visual performance’. Lutein and zeaxanthin are also believed to help protect your eyes from other eye diseases like cataracts and glaucoma as well.

So how do you increase your intake of lutein and the even harder to get zeaxanthin? If you’re already noticing eye problems like regular eyestrain and difficulty concentrating on the screen, a high zeaxanthin and lutein supplement derived from natural sources like marigolds can often help.

From a dietary perspective there are certain fruits and vegetables that contain lutein and zeaxanthin and are very beneficial to juice if you value your vision. Here’s five of the best.

 

5 High-Lutein and Zeaxanthin Fruits and Vegetables for Juicing

1. Kale

Dark green leafy vegetables are often considered a good source of lutein and kale is one of the most concentrated. Extremely high in vitamins, minerals and many other antioxidants to protect your eyes from free radical damage, raw kale is an excellent vegetable to juice for better vision and better health in general.

2. Orange Bell Peppers

These might seem like an unusual vegetable to juice, but they’re actually quite tasty. Bell peppers, and particularly the orange colored ones, are a great source of zeaxanthin for juicing. Red and yellow peppers should also be good if you can’t find orange, but green bell peppers aren’t considered useful for xanthophylls.

3. Celery

The stalks and particularly the leaves of celery are a good source of lutein for your eyes. Celery’s cleansing and detoxifying properties also benefit your kidneys. Kidney health is closely related to eye health in Chinese traditional medicine so definitely worth including in your juice.

4. Beets with the Beet Greens

 


Deep red beet juice is full of nutrients that benefit your liver, another vital organ associated with eye health. Many important bodily function suffer when your liver is under strain so beets are a great vegetable to add to many different juicing recipes.

Interestingly, beet greens and stalks are considered an excellent source of lutein and zeaxanthin so are well worth including in juices for improving your vision.

5. Kiwifruit

Recent testing has shown kiwifruit to be surprisingly high in lutein for better eyes. Given that they are also a great source of vitamin C which is needed for protecting your vision, kiwifruit is definitely deserves its place in the recipe ahead. It helps that kiwi juice tastes great as well.

 

“Vision Enhancer” Juice Recipe 

This juicing recipe is designed specifically to provide a high level of lutein and zeaxanthin as well as other nutrients for healthy eyes. It’s good to drink in the morning if you have a long day in front of the computer screen ahead.

While the kale, orange bell pepper and celery aren’t exactly sweet, they’re far from unpleasant and the natural sugars of the beet and kiwifruit soften out the flavor. If you want a little extra sweetness than add an extra kiwifruit or a carrot, also good for your eyes with their pro-vitamin A beta-carotene.

 


Ingredients

  • 2 branches of kale.
  • 1 orange Bell pepper.
  • 2 stalks of celery.
  • 1 beet with the greens.
  • 3 kiwifruit.

(Makes 2 servings)

Preparation

  • Don’t worry about deseeding the bell pepper or skinning the kiwifruit. Just wash your produce well in warm water and a splash of apple cider vinegar to clean it and minimize sprays if it’s not organic.
  • Once its ready feed it steadily through the juicing shoot, finishing with the celery to push as much of the juice through your juicer as possible.
  • Stir up the multicolored juice so it’s well blended and pour it into glasses with a couple of ice cubes. Drink immediately for the most antioxidants and eye benefits.

 

Extra Tips for Healthy Eyes

 


Juicing recipes like this are a great way to get more lutein, zeaxanthin and other eye nutrients into your diet for healthy vision. Also try and eat more yellow, red and orange fruits and vegetables along with more leafy greens to strengthen up your antioxidant defenses.

It’s beneficial to have some healthy fats around the same time as you have your juice since xanthophylls and other antioxidants like alpha and beta-carotene are fat-soluble. This means they require some fatty acids to be present for optimal absorption.

I take a teaspoon of orange flavored cod liver oil around the same time as I drink my juice for this purpose. It’s also extremely high in vitamin A, vitamin D and omega-3 fatty acids, all beneficial for your vision and particularly helpful against dry eye conditions.

Finally, make sure you give yourself more breaks when you’re working in front of computer screens. Get away from the monitor at least every hour, preferably twice as often and look at something in the distance for a while or just shut your eyes for five minutes and let them relax.

I think most people would agree that their eyes are vitally important. Daily juicing should really help improve your eyesight over time, but regular breaks are a good start to make today.

 

Health Ambition is a holistic healthy living online magazine helping people make smarter and healthier decisions in their everyday life. Visit them at www.healthambition.com and follow them at Facebook www.facebook.com/HealthAmbition or Pinterest www.pinterest.com/healthambition.

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This article appears in Issue 17 of Healthy Juicing Magazine

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Juicing Watermelon with Dr. Bizal

Greetings and welcome to eating healthy with Dr. Bizal, that’s me, and our goal in this series is to help make you as healthy as possible as simply and as easy as possible as well.

So today we’re going to start with one of the very basics, and that’s watermelon juice. So let me tell you a little bit about watermelon. Number one, how do you choose your watermelon when you’re in the store taking a look and you see that bunch of watermelons, grab one, pick it up, and thump it. If you hear a nice hollow sound, there’s a very good chance that you got a good melon and it’s full of juice and it’s ripe.

So what else do you need to know about melon, and why it’s so valuable is from a nutritional standpoint there’s four things. Number one, it’s very high in vitamin A, very high in vitamin C, very, very good for the body. Also the two minerals it’s very high in are potassium and magnesium. The significance of that is that both magnesium and potassium are what we call acid buffering minerals. They help keep your body alkaline and with all the chronic, degenerate disease that’s very, very important these days.

So having said that what’s the next step? How do we go about juicing the watermelon? So, what do we need? We have our watermelon. We have our ripe watermelon, a cutting board, a sharp kitchen knife big enough to do the job. We need a juicer that has a catch basin to it. We also need a collection device to collect the juice, and then after we collect it, we need something that we can drink it out of.

So having said that, let me give you one of the little secret tricks of the trades to make your life easy doing this. When you are doing the juicing process, if you take your catch basin and you line it with a piece of plastic. You’ll save yourself time, and you won’t have to clean that up.

 

The easiest way to get started with this is take your watermelon, and what I like to do is I like to cut it in half, and the sharper the knife is, the easier this task is going to be

Now when I say watermelon juice, usually the first thing that comes to mind is the red part of the watermelon. Here’s another nutritional fact. Research is showing that the red meat in watermelon has a higher concentration of lycopene, which is an antioxidant that they are talking about is good for dealing with free radicals and preventing and reversing things like cancer, heart disease, diabetes, and has more lycopene than a tomato does.

When I talk about juicing watermelon, I am not just talking about juicing the red meat, the part that we’re accustomed to eating all the time. I am also talking about I am going to juice the whole melon. I am going to juice the rind as well. Now why would I do that?

Most people are not aware that the highest concentration of nutrients and some of the critical nutrients are actually in the outside, or the husk, or the shell that protect whatever the fruit or the vegetable is that we’re eating, and whenever you see green like this, what you know is there’s chlorophyll, and the nice thing about chlorophyll is chlorophyll acts as an anti-bacterial and anti-fungal in the body.

So nature has done a very good job of giving us all kinds of healthy things to build our immune system and keep us healthy.

Now that we have this watermelon cut in half, if I was just going to make a drink for one, what I would do is take about an inch of it and fortunately my knife is sharp, and I’d get started, and what I would do is I would just slice.

 

 

Then cut into slices, so, it will fit into your juicer and juice away!

 


Now that we’ve got the watermelon cut open, I am going to give you a little secret trick of the trade so that your watermelon doesn’t drip all over your kitchen.

If you’ve ever chopped open a watermelon, even if you wrap it in cellophane and you stick it in the refrigeration, it has a tendency to drip, and it will drip on things that are in the refrigerator.

So one of the easiest way to do is just take like a soup bowl or a bowl that’s big enough just to let your watermelon set in and actually I have two here. This way the watermelon won’t drip all over everything, and then if you have some freezer wrapper of some kitchen wrap, now your melons are ready and safe to go into your refrigerator.

 

 

 

Dr. Stephen Bizal, D.C. (www.DrBizal.com) is the author of the critically acclaimed book and wellness program “The Optimal Life, Empowering Health, Healing & Longevity” (www.drbizal.com/BookStore.html). He is the host of “The Optimal Life” radio talk show, and the “Healthy Living with Dr. Bizal” and “Doc around the Block” video series available on YouTube. An innovator in the field of human potential and human performance, Dr. Bizal founded the first executive health & fitness coaching company in Southern California in 1981. In 2010 Dr. Bizal created the Wellness Coaching Institute (www.WellnessCoachingInstitute.com), offering the 1st university approved wellness certification programs, in the U.S., for health and human resource professionals.

 

This article appears in Issue 17 of Healthy Juicing Magazine

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Why Eat Local Organic?


I know you. You’re comfortable, used to a routine life and, if you’re like most human beings, you’re reluctant to change. Changing old habits can be very difficult. Many years ago, locally-grown organic food was the food that was available to consumers, it was simply the way it was before globalism, before the grocery business became big business.

Now we have a food industry that is marked by GMO’s, imported foods grown by farmers we do not know or cannot connect with, and the need for the farmer to produce one food at a low cost. In order for this to happen the farmer needs to use more chemicals, fertilizers and pesticides to grow and manage large fields that maybe one human hand touches.

Organic fields need many hands to grow food without the use of chemicals, non-organic fertilizers and definitely no harsh pesticides. Sometimes the pests are removed by hand thus eliminating the use of pesticides completely.

Growing organic simply means “maintaining a living soil with a diverse population of micro and macro soil organisms.” This means to feed the soil, not the plant, by way of compost, green manures and animal manure. Taking care of the soil also means less tilling, which disturbs the soil structure, and can decrease the need for nitrogen. We need to create an environment to sustainably grow the most nutritious food.

Let’s not forget about the bees, which we so desperately need to pollinate fields, fruit trees and a healthy eco-system. The time for us to embrace smaller, local organic farms is now.  Right now, bees are facing serious threats to their populations which are already affecting our ecosystem and food supply.

Look for labels that let you know the foods/food products are USDA approved, United States Department of Agriculture or Canada Organic/Biologique Canada approved. This is a good place to start identifying and sourcing organic food. We have local farmers all around us growing organically. You probably do, too.
Here are the symbols found on Organic foods that have been approved by these two organizations, the foods that we see on our shelves in the organic section of our grocery stores.

 


There is so much more to do when protecting the validity of an Organic product and what matters is that we are moving forward with educating the consumer-me and you, and that there is constant movement in the growth of the Organic food sector. Backing products like this will improve the quality of our food, especially for our kids.
What drives the need for non-Organic food production???  New, (though I say we have always known) studies show pesticide residue in kids decreases when they eat organic produce, as seen on CTV. We now know how important organic food is for our families. Simply, the old ways of chemical farming and mass production will not solve the world’s food issues. I see hundreds and thousands of families around the globe still with no food to eat. Chemical farming, GMO’s and mass production did not save them and it is doing serious damage our soil, water and eco-systems. Growing organic food locally is the solution for all of us. The reality is organic farming takes care of the soil that grows the food for us. Without healthy soil we will not be able to grow and produce healthy nutritious foods today or for tomorrow.
GMO’s are creating a lot controversy globally. Who needs them? None of us do. There have been many studies that link GMO foods to food allergies, food sensitivities and gastro-intestinal issues. Who wants foods that need excess chemicals to grow, a plant that needs to be fed, because the soil is dead?

We are a generation of foodies, many of us are interested in cooking again and are now looking at the raw whole foods – the way it was raised and or produced. Free-range, free-run, pastured are all indications that the food is being grown and the animals are being raised with care. Many of us are looking for alternative ways to have access to locally grown and organically grown foods by way of buying directly off the farm, farmers’ markets and shopping at grocery stores like Whole Foods and Harmony Whole foods, our local grocery store that supports organic food.
Local Organic vs. Imported Organic…
Many of us turn to imported organic food because we are short organic growers here. This has a negative impact on our local farmers, our local organic farmers and our overall economy. Once the money we spend leaves the country, it rarely comes back, never mind the heavy carbon footprint that comes with importing food around the globe. If we choose to support the need for organic food production, we then choose to support local organic farms to thrive and have a place in our community. The solution is simple, sustainable, ecological and humane. Local organic.

 

Get to know more about food and our carbon footprints left behind by how and what we eat!

Love the food you eat, the soil it is grown on, the water that helps the food grow and most importantly all those little micro-organisms and pollinators (i.e bees). We would not have nutritious food without them.

 

I know it can be challenging for a family to eat better food by choosing to eat organic, never mind local organic, and I am not saying you should change everything today. Try a little at a time, an organic chicken, locally grown and organic peppers, buy what you can afford and you will taste the difference.

 

It has taken over 50 years to lose such a dynamic food system and will take time to revive again and become what was once mainstream. Together we can invest in our families’ health and our ecosystems by switching over to organic and locally grown and produced foods.

 

 

Stacey Fokas is the creator of freshalicious®, a lifestyle guidebook that revolves around eating local, sourcing the freshest ingredients that are in-season and bringing organic foods to your family’s table.  It contains stories of real-life food journeys, 125 recipes, and helpful information on how to eat healthy. Find out more at freshalicious.ca.

 

 

This article appears in Issue 15 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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Raw Chocolate Chia Pudding

Raw Chocolate Chia Pudding


Today, I am going to teach you how to make a delicious, chocolate pudding that will not only appease your chocolate cravings but is extremely healthy.

How fabulous is that?

Okay, we’re going to get straight into it. It’s really simple. Firstly, grab one avocado or two to three small ones. Remove the stone and scoop out of the skin. Just place it straight into the food processor. Next, we’re going to grab one cup of coconut water. You could use normal water. I just prefer to use coconut water for flavor. So you’re going to chuck that in there as well.

Next we’ve got a quarter cup of raw honey. Choose raw honey. Don’t use the heated stuff. It loses all its nutrients.

All right, while we’re scooping that in there, you could also use agave if you wanted to or Stevia if you can’t use honey. I know with vegan you don’t really want to be using honey, or for lactose intolerance I think you can’t take honey either. So you might choose agave with Stevia or something instead.

Next, I’ve got three tablespoons of raw, organic cacao powder as well as two tablespoons of chia seeds. So in that, you’ve got protein, magnesium, Omega-3s, fiber, a little powerhouse of nutrients.

Lastly, we’ve got half a teaspoon of cinnamon and just a pinch of Himalayan salt if you didn’t want to use the cinnamon, you could use vanilla or you could use a bit of espresso to give it a coffee flavor or fresh mint leaves to give it that beautiful minty flavor.

Start your Food Processor or Blender.

You just want to make sure you can’t see any of the avocado in the mix.

Then all you need to do is pop it in the fridge for about an hour to make it set. It might look a little bit runny now but the chia seeds will absorb some of that, so it will give it more of that pudding consistency.

Lisa Wiedrich is a Holistic Health & Wellness Mentor, Author, Chef, Meditation Instructor and Mother based on the Sunshine Coast, Queensland. Through her business SoulFood Journey, she creates lifestyle transformations by coaching her clients to create health in mind, body and soul as a path to happiness. You can find out more about Lisa and her mentoring programs at www.soulfoodjourney.com.

This article appears in Issue 14 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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Raw Enzyme Salad with Turnip

Raw Enzyme Salad with Turnip

Raw foods contain enzymes that aid in their digestion and bring life to the body. The fiber helps to scrub our systems and feel good inside and out.

Here’s one of my favorite raw salads, which actually acts more like a slaw. It’s simple, easy to make and taste delicious! Best of all, it’s loaded with enzymes.

 

Salad Ingredients:

  • 1 small red cabbage
  • 1 medium white turnip
  • 2 large carrots
  • 2 medium zucchinis
  • bunch of parsley

 

Dressing Ingredients:

 

  • 1/2 c. raw organic extra virgin olive oil
  • 1/4 c. raw apple cider vinegar
  • 1 TB Dijon mustard
  • 1 TB raw honey

 

Optional enzyme enhancer ingredients:

 

  • Organic sprouts
  • Avocado
  • Soaked seeds

 

Directions:
Wash all veggies. Shredded or finely chop your red cabbage and place in large bowl.

Shred your turnip, carrots and zucchinis and add to large bowl.

Mince your parsley (1/3 cup) and onion (1/4 cup) and add to large bowl.

In separate container mix your dressing ingredients except your olive oil. Once blended, slowly add your olive oil to create a wonderfully, blended dressing. Add sea salt and pepper to taste.

Add your dressing to your slaw and let sit for thirty minutes.

Serves six.

 

ENJOY!

 

A reformed junk food junkie, Genevieve of MamaNatural.com helps families’ live happier, healthier lives through real food, healthy living, and conscious parenting. Get tips and recipes at www.mamanatural.com.

 

This article appears in Issue 14 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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Nutrition for Athletes: Raw Food Power Smoothie

If you run, hike, swim, snowboard, cycle, attend crossfit, or actively engage in any other sports, then you’re probably aware that your body requires extra nutritional supplementation in order to function properly. Simply put, athletes need more nutrients than less-active people. They demand more from their bodies and thus must compensate with the right nutrients to keep up performance and recovery. Unfortunately, today’s athletes have been duped into believing that in order to maintain proper health, they must consume a wide range of animal products, supplements, and power gels.

 

I think this is one of the biggest misconceptions in the field of sports and fitness. Here, I am not interested in arguing whether athletes should be vegans or not. I simply want to challenge the traditional approach and illustrate that the nutritional needs of an athlete can be met through natural means. I believe all athletes can benefit by consuming more fresh, organic greens and fruits in a blended concoction commonly referred to as a “green smoothie.”

 

To keep the body performing optimally, you must consistently replenish the following seven essential nutrients: calcium, iron, magnesium, potassium, selenium, sodium, and zinc. Traditional athletes accomplish this by taking multivitamins and supplements. In my personal practice, I have found it beneficial to disregard tradition and instead blend green smoothies made from dark leafy veggies and fresh fruit. While I do not consider myself an “endurance athlete,” I live an extremely active life. Here is my idea of a good time: last summer I climbed Mt. Shasta (a 14,179 foot tall mountain in Northern California) in four hours and forty-five minutes. The following day I decided that I needed to climb more mountains so I scaled nearby Mt. Mcloughlin (9495 feet) and Mt. Thielsen (9182 feet) in one day. Mind you, I have never taken artificial supplements and base my success and endurance largely on my diet.

 

Let us now look at the essential nutrients needed to sustain prolonged exercise, as well as how one can get these elements in natural form.

 

1.) Calcium is essential because it prevents muscle cramps and helps strengthen bones. According to the International Chiropractic Pediatric Association (ICPA) most athletes don’t meet their need for daily calcium intake. Lack of calcium can lead to a slew of problems, such as, osteoporosis and hormone imbalance. The United States Department of Agriculture (USDA) recommended daily dose of calcium ranges between 1,000-1,500 mg per day. Most people think that the best way to get calcium is to drink a glass of milk. Few people are aware that dark leafy greens are just as effective at loading the body with calcium. According to the USDA, one cup of milk has 314 mg of calcium (http://ndb.nal.usda.gov). A cup of collard greens has 357 mg of calcium. That’s 63 mg more than a glass of milk. Thus a green smoothie crammed with collard greens can meet ones need for calcium no worse than milk.

 

2.) Iron is another common element that athletes are deficient in. One of iron’s primary functions is to carry oxygen to cells and eliminate carbon dioxide from the body. Most sports nutritionists recommend eating red meat to get your daily dose of iron. In traditional sports nutrition it is rarely mentioned that tomatoes, apricots, pomegranates, currants, olives, Swiss chard, and parsley are also excellent sources of iron.

 

3.) Magnesium is essential for athletes. Its presence is vital in more than 300 chemical processes that sustain basic human function and health (http://triathlon.competitor.com). These functions include blood pressure regulations, muscle contraction and relaxation, nerve function, immunity, and cardiac activity. Foods that contain high amounts of magnesium include: almonds, flaxseeds, sunflower seeds, spinach, beet greens, collards greens, and dates. Adding these foods to your green smoothies will aid your body in many of its metabolic processes.

 

4.) Potassium is easy! Every good smoothie needs a banana. According to the USDA, one cup of mashed banana has more than 800 mg of potassium. If you’re not a fan of bananas, here is a list of other foods that are high in this essential nutrient: avocado, beet greens, spinach, apricots, cantaloupe, figs, nectarines, and pears.

 

5.) Selenium is critical to antioxidant production. Athletes who don’t get enough selenium in their diet experience more cell damage and take longer to recover from strenuous exercise. Regular consumption of Brazil nuts, sunflower seeds, spinach, and seaweed will ensure that your body gets enough selenium.

 

6.) Sodium retains water in the cells and prevents dehydration. Fresh fruits and vegetable are better at helping cells retain water than any sports drinks on the market. Period!

 

7.) Zinc levels are directly correlated to endurance. Athletes who have lower than recommended zinc levels in the body will struggle to perform at their peak. According to the ICPA (www.chiro.org) zinc is also crucial for tissue repair. Here are some foods that contain high amounts of zinc: pumpkin seeds, squash seeds, water melon seeds, peanuts, bee pollen, sweet peppers, spinach, parsley, and seaweed.

 

 

 

In addition to the seven essential nutrients, sports enthusiast also require higher than normal amounts of protein. If you look at the nutritional composition of most dark green, leafy veggies, you will find that they rival many types of meat in essential amino acids (protein). For example, one pound of romaine lettuce or kale provides you with roughly the same amount of protein as a quarter pound steak (www.drfuhrman.com). One pound of greens may seem like a lot, but when you blend a pound of greens in a smoothie, it’s not too difficult to consume it in its entirety. After all, large, muscular animals like elephants and cows get their protein from greens.

 

In a nutshell, my message is simple… “Stop spending money on expensive supplements and instead, blend a smoothie!” I am so confident that green smoothies rival conventional supplements; I’m making a documentary about it.

 


 

Sergei’s Green Power Smoothie:  

  • 1 cup spinach
  • 1 cup Swiss chard
  • 1 cup collard greens
  • 1-2 stalks of celery with dark green leaves
  • 1 cup fresh or frozen blueberries
  • 1 banana
  • 1 peach, pitted1 pear
  • ½ avocado
  • 4 dates, pitted
  • 2 Tablespoons bee pollen (optional)

Add enough water to blend everything in the blender. Blend until smooth and enjoy!

Serves 2-3

 

Sergei Boutenko is an adventurer, author, videographer, and lover of life. At his blog Sergei shares thoughts about the things that excite him, including films from his travels and his passion for healthy food and wild edibles.  Visit his blog at www.sergeiboutenko.com or subscribe to his YouTube channel at www.youtube.com/user/BoutenkoFilms 

 

This article appears in Issue 14 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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The Best Fall Vegetable and Fruit Combinations for Juicing

The Best Fall Vegetable and Fruit Combinations for Juicing

Time to start using up our favorite seasonal ingredients in our juices (hooray!)

 

We’re saying goodbye to the freshest berries, mangos, melons, and greens like spinach as summer fades, but fall ushers the prime season for some of our other favorite ingredients. Some of the best-tasting produce from fall, that’s simple to add to your juicing routine? Apples (apple-picking season!), beets, Swiss chard, celery root, pears, and garlic. And obviously, the shining star of the juice world: kale. That’s right, your all-star ingredient for juicing (and, you know, eating) is in its peak season because kale turns sweeter in cold weather. That’s why mid-fall through spring is the optimal time to be eating, and drinking kale in everything. (That’s right, pumpkin, you’ve met your match).

You’re probably using many of these ingredients in your juices already, but now’s the time to hit up the farmers’ market for the freshest picks of the crop (and organic ones, obviously). Now, you can update some of your go-to juice recipes with the season’s best ingredients. Other seasonal ingredients you can easily add to your juices this season? Says Joanna Chodorowska, a personal and sports nutrition coach, garlic is the perfect addition for a bit of immune-boosting kick. (After all, winter cold season isn’t too far away.) “I usually use only one clove, but two if I feel a cold brewing,” she says. “[It] usually knocks out anything I have!” She adds celery to her “ultimate” juice recipe if she wants some hydration (particularly good in the summer), and a handful of cranberries if she feels like switching up her juices.

 

Thanks to some all-star juicers, we’ve rounded up some new and improved juice recipes that are perfect for fall.

 

Beets

¼ beet + 3-4 leaves kale (or Swiss chard) + 2 apples + 2 stalks celery + 1 cucumber + juice from 1 lemon = The Beet Zinger Juice Recipe
1 beet + 2 kale stalks + 1 apple + 1 handful of strawberries = Raw Beet Juice Recipe

 

Pears

1 pear + 1 tangerine + 1 lemon + ½ piece ginger root + pinch of cayenne (option) = Ginger Pear Juice Recipe 

Apples

1 apple + 2 cups baby carrots + 1 small piece ginger + 1-2 cups water = Apple Ginger Juice Recipe
1 Granny Smith apple + 1 cup spinach + ½ head romaine +1 cup cucumber + 1/2 lemon = Lemon Greens Juice Recipe

 

Kale


3-4 leaves kale (or Swiss chard) + 1 beet with greens + 1 apple (Gala or Granny Smith) + 1 orange + ½ lemon + 1 inch ginger root = Ultimate Juice Recipe

 

About The Daily Meal

The Daily Meal covers all things food and drink, creating a complete epicurean experience for cooks, food lovers, wine, beer and spirit connoisseurs, discerning diners and everyone in-between. Comprised of original content and video from Award winning editors, industry insiders, tastemakers and the user community, features range across the site’s multiple channels: Cook, Eat/Dine, Drink, Travel, Entertain, Best Recipes, Holidays, Lists and Community. The Daily Meal also produces much-anticipated annual reports including the 50 Most Powerful People in Food, America’s Most Successful Chefs, 101 Best Restaurants in America and 150 Best Bars in America. Helmed by editorial director Colman Andrews, The Daily Meal is one of the largest food sites on the Web and the first property of Spanfeller Media Group, founded by Jim Spanfeller. Visit the website at www.thedailymeal.com, on Facebook at www.facebook.com/TheDailyMeal, or follow them on Twitter @thedailymeal.

 

 

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How to Get Ready for a Healthy Winter

How to Get Ready for a Healthy Winter

Unless you happen to live in an area with a year-long temperate climate, then chances are you won’t have access to fresh, local fruits and veggies during the winter. Sure, there are always potatoes, cabbage, and beets to fall back on – but they can get boring pretty quickly. To stay healthy as a vegetarian during the winter, you will have to get creative with all the winter fruits and veggies. But you may also want to plan ahead for winter while there is still an abundant selection of produce.

FILL YOUR FREEZER WITH PEPPERS

Peppers are loaded with antioxidants, potassium, and vitamin C (which is important for iron absorption). By the time winter comes along though, the price of peppers will have skyrocketed. Any peppers which you do find in the stores will also probably have come long distances and be loaded with pesticides. Don’t go the winter pepper less. Instead, buy mass amounts, chop them into little bits, and freeze them in baggies.    A lot of other warm- weather foods also do well in the freezer, like greens and beans.

DEHYDRATE FRUITS

In late fall, you can find fruits like apples and pears for really cheap. Take advantage of this by cutting them into slices and dehydrating them (my dehydrator is definitely one of my favorite kitchen gadgets). You might also want to dehydrate tomato slices, apricots, tropical fruits, zucchini chips, or pretty much anything you can think up.

LEARN TO PICKLE

Before our ancestors had supermarkets to turn to in winter, they would pickle foods to eat during winter. Aside from preserving foods, there are a lot of good reasons for vegetarians to start pickling: real pickled foods are rich in vitamin K2 (which is needed for calcium absorption), increase the bioavailability of many nutrients, and also help maintain healthy gut flora. Pickling doesn’t have to be limited to just cucumbers.

MAKE SOME PINJUR AND AJVAR

Eggplants don’t freeze or dehydrate very well, so if you want some yummy eggplant goodness in winter, you may want to do as the Macedonians do. They grill or cook up large amounts of eggplant, peppers, carrots and tomatoes. Then they mash all the grilled veggies together to make a really delicious spread. It goes into jars and can last all year. The eggplant-heavy spreads are called pinjur and the ones heavier in red peppers are called ajvar. These homemade spreads will beat any of that jarred stuff you find at Trader Joes.

RETHINK YOUR SUPPLEMENT

Our nutrient intakes can vary considerably in the winter. So, if you take a vegetarian supplement, you may want to rethink it. Consider switching to a supplement which has vitamin D in it as it is pretty common for people (veg and omnivores alike) to develop a deficiency during wintertime.

 

Diane Vukovic is a vegetarian mom, health nut, and kitchen diva. When she’s not deducing veggie nutritional facts, she’s probably dancing crazily with her daughter or traveling somewhere in Europe. Find out more about veggie nutrition at vegetariansupplementsguide.com

 

This article appears in Issue 10 of Healthy Juicing Magazine – Subscribe and don’t miss any information like this in future –https://itunes.apple.com/us/app/healthy-juicing-magazine/id569295045?ls=1&mt=8

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