Let's Get Juiced!!
After reviewing the Center For Disease Control survey results for 2009 it is shocking to see how few people meet the 5 a day recommendation for fruits and veggies. Only 17 states posted numbers greater than 20% of their adult population consuming two fruits and three vegetables a day. The most shocking part of the report was only seven states recording greater than 11.4% of their youth, grades 9 -12, eating the 2/3 combo. Why is this such an alarming report? Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts are likely to have reduced risk of chronic diseases, including stroke and other cardiovascular diseases, diabetes, obesity and certain cancers. Most store bought juices are low in natural nutrients and high in calories. So why not get started making your own juice. A good quality juicer can be purchased for approximately $100.00 and well worth the investment. How To Juice: 1. Find the freshest organic fruits and vegetables you can and wash well. Take advantage of the many local farmer's markets this summer. In the winter when fresh isn't available consider frozen unsweetened fruits and vegetables. 2. If the item's skin is thin - think apples, eggplant, carrots, cucumbers - just pop the whole thing in the juicer (remove apple stems). Three apples make approximately 8 oz of juice, a dozen small carrots make 8 oz of juice. Keep in mind the calorie intake. It is best to mix fruits with vegetables to keep the calories low. 3. You will get the greatest amount of nutrients drinking the juice immediately following the juicing process. However, if you have excess store it in a glass jar in the refrigerator but drink within 24 hours. Morning Combo 1 red apple washed, stem removed 1 orange washed and peeled 3 medium carrots, washed 1 1 to 2 inch piece of fresh ginger (to taste) Add all ingredients to your juicer. Process and enjoy. Makes 1 serving and will get you going in the morning. My Favorite 1/2 red apple washed 1 large handful of baby spinach leaves 2 large carrot Several sprigs of parsley Optional: 1/2 red beet washed Add all ingredients to juicer in this order. Process and enjoy. Makes 1 large serving. So what do you say, let's get juiced and stay healthy!