Why is juicing for health so important?
When you drink live juices the cells are flooded with life-giving nutrients. One of the most important ingredients from live plants is the active enzymes that your body uses to transform nutrients into a usable form for cellular health and growth.
If I had to select one part of a plant-based diet that would be the most important, it would be juicing!
The All-Important Enzymes
All of the enzymes are lost when you cook any live food. The body then has to manufacture its own enzymes to do the work. By consuming live food, the body does not have to work overtime to produce enzymes that are needed to transform cooked “dead” food into usable nutrients for cellular regeneration.
All commercially bottled juice has been pasteurized and is without active enzymes.
The only way to get the benefits of juicing for health is with fresh vegetables. I would also include a green juice powder that has been cold processed so it retains the active enzymes when reconstituted with water or juice.
Vegetable juicing with fresh, live vegetables is loaded with minerals, vitamins, phytonutrients, protein, carbohydrates, and oils. These are just a few of the wonderful benefits of juicing.
Thousands of new chemicals that are beneficial to life have yet to be identified in the symphony of ingredients found in whole live plants.
Juicing for health IS juicing for life!
Use organic products when you can afford them since they are not exposed to pesticides.
Organic California carrots are sweeter than most other carrots and also have more mineral content.
If you don’t use organic produce, make sure that you wash the product thoroughly to eliminate most of the applied chemicals.
Good news…Dr. Colin Campbell, Ph.D., author of “The China Study” discovered in his studies that a plant-based diet trumps cancer-causing chemicals present in conventional farm-raised products.
Buy locally when possible to support local farmers that have fresher products and are usually less expensive.
Not sure you want to juice on a regular basis?
If you are not sure you are going to get involved with juicing for health on a regular basis, purchase an inexpensive juicer or borrow one and experiment with some juicing.
There are usually a number of juicers in your community that have been used briefly or not at all. Sometimes people decide that juicing is not something they want to do for the long term after they experience the time and effort involved. Your local media and flea markets are good places to check for used items.
Be careful in your purchase so that you avoid buying an unusable machine. If you decide that juicing for health for the long term is for you, I encourage you to buy a juicer that will be good at juicing wheatgrass and leafy greens as well as solid vegetables…AND has a good warranty.
Storing your juice and fresh vegetable:
A good way to store the juice is by using an 8 ounce Mason jars for each individual serving. Fill the jars to the brim and cap so that you can minimize oxidation. This makes it convenient to grab one out of the refrigerator when wanted.
Storing all of the juice in a pitcher causes rapid oxidation as you draw down the juice. It’s good to limit the amount that you drink at one time to 8 – 10 ounces. Keep all the vegetables cold before you start juicing. You will have a better quality when juicing for health…and in some cases more juice.
You lose about 10% of the nutrients in the juice per day. If you freeze it, you lose about 1% per month.
If you're busy you can do all your vegetable juicing for the week all at one time. You can freeze a week’s worth of juice at a time and thaw the individual servings as needed by placing the juice in the refrigerator to thaw the day before it is needed. You will have a lot of Mason jars in the freezer! Make sure you leave room in the glass container to allow for expansion if you use this method.
Blenders vs Juicers:
Don’t confuse blenders with juicers.
Blenders process the number and the nutrients together. Juicers separate the number from the nutrients. This is extremely important when juicing for health.
When you ingest the number with the nutrients, the digestive process begins. You may get 10% – 30% of the nutrients extracted when the bulk passes through the intestines and colon during digestion.
When you drink the juice without a number before any digestion begins, you may get 90% plus of the nutrients absorbed through the intestinal wall. This is one of the important benefits of juicing for health.
Please note… number is super important, it’s just not good to mix juicing and number when you are trying to get the most out of available plant nutrients.
Additional Benefits of Juicing for Health
The number of whole foods limits the amount you can comfortably place in your stomach. If you tried to eat 4 pounds of carrots a day you would have real digestive problems.
However, the juice from 4 pounds of carrots is about 32 ounces of juice and your system can usually handle that amount without any problem.
The juice of whole foods can be consumed in large quantities and will not overburden the digestive system, and will flood your body with abundant nutrients.
When juicing for health, it is best to drink your juice 30 minutes before a meal or 2 hours after a meal. This way the “powerful” juice doesn’t get involved in the digestive process.
But, whatever you do, get the juice in you somehow. You’ll be glad you did!
Now let’s Talk now about Healthy Buddha Bowls.
Bowls bowls bowls, I’m all about that bowl. Especially…buddha bowls! Why? Bowls = meal prep at its finest. If you haven’t jumped on the meal prep bandwagon, get on that! It will make your life so much easier during the week and help fuel healthy habits.
What is a buddha bowl?
Essentially it’s a whole bunch of good stuff in a bowl topped with more good stuff. We’re talking whole grains + lean proteins + tons of veggies + nuts/seeds/dressing.
Really the main goal of a buddha bowl is to eat as many colors and nutrient-dense foods as possible. No buddha bowl has to be the same, either, so tailor it to your taste preferences.
Words of wisdom- when in doubt, if it’s a whole food, add it into your bowl. Below I’ve laid out some of my favorite buddha bowl add-ins by category!
ANATOMY OF A BUDDHA BOWL
brown rice/wild rice
beans, roasted chickpeas
ANY AND ALL (grilled, steamed, sauteed, or raw)
raw nuts (cashews and walnuts)
seeds (sunflower seeds and pepitas)
dressing: (vinegar-based, avocado-based, extra-virgin olive oil)
Now that you know the ins and outs of what’s in a buddha bowl, it’s time to get inspired. Remember – there’s no right or wrong when it comes to buddha bowls. Use flavors that you love and have fun with them!
Foods in their essential unadulterated form provide nutrients and co-factors that support growth and healing. Food is diminished in value when it is grown in poor soil that has been treated with synthetic herbicides, pesticides, and fertilizers. Healing foods contain important macro, micro, and phytonutrients; contain energetic properties; have tastes that influence organs, glands, and tissues; have natural chemicals that calm or excite brain and nerve cells.
Below are some specific healing foods:
Flax Seed – contains 27 anti-cancer compounds including fiber, pectin, vitamin E, magnesium, and sitosterol. Flax is an excellent source of lignans which, when converted in the gut to phytosterols, deactivates potent estrogens and testosterone that contribute to cancer growth. Rich in omega 3 fatty acids, flax has a soothing, anti-inflammatory effect. The seeds can be crushed or used in oil form (Consume 1-2 tablespoons per day of either.)
Soyfoods – such as tempeh, tofu, miso, shoyu, and soymilk Soyfood contain high levels of valuable phytonutrients important in detoxification, viral defense against HIV and EBV, adapting to puberty and menopause, and preventing breast, colon, and prostate cancer. The genistein and isoflavones are greatly enhanced by fermentation. (1-2 servings per day suggested).
Garlic and Onions – renowned anti-biotic, antifungals, and chemical detoxifiers. They are useful in the prevention and treatment of Alzheimer’s disease and depression by normalizing serotonin levels. Rich in anti-oxidants selenium, quercetin, and glutathione, garlic and onions protect against and can be used to treat cancer, heart disease, strokes, and hypertension (1-4 cloves/day or 300 mg. extract t.i.d.).
Sea Vegetables – Dulse, Nori, Kombu, and Agar are protective against electromagnetic radiation and chemical and metal toxicity. These mild, wild foods provide diverse and balanced trace minerals lacking in mainland soil.
Cruciferous Vegetables – including cabbage, broccoli, cauliflower, kale, and Brussels sprouts. These are very nutrient-dense, with anti-oxidants, carotenes, vitamins C and E, and selenium. They protect against free radical damage, and the phytochemical indole alters pathways to deconjugate excess estrogen and testosterone, while sulforaphane stimulates liver phase 2 conjugating enzymes to clear carcinogenic metabolites. (1-2 servings per day suggested.)
Citrus Fruits – cool and refresh the body, while cleansing the blood, lymph, liver, and kidneys. Each part of the fruit is valuable: the skin has powerful aromatic oils that exhibit anti-microbial activity; the pulp is rich in anti-inflammatory, anti-allergenic, tissue stabilizing bioflavonoids; the juice provides vitamin C, electrolytes, and trace minerals. (1-2 pieces per day suggested.)
Non-Glutinous Grains – such as quinoa, buckwheat, rice, millet, and amaranth. These are nutrient-dense, hypoallergenic, complex carbohydrates, with a balance of B vitamins and magnesium to support optimal digestion and balanced blood sugar. The overconsumption of wheat, rye, and oats contribute to digestive weakness, immune activation, and chronic inflammatory disorders.
NUTRITIONAL SPECIALTIES OF FOODS
Each wholesome food that we choose to eat provides specific nutrients our bodies need to make daily antioxidants, detoxification factors, and new cells. Knowing the nutritional specialties of organic, staple foods are a great way to design a targeted therapeutic or rejuvenation diet plan.
Artichokes (Liver and Kidney Specialist) Artichokes contain a substance called cynarin, which has been shown to stimulate bile secretions. This helps clear out a sluggish liver to improve fat emulsification and overall digestion. It also has diuretic properties making it useful for kidney problems. In France, artichokes have been used to lower cholesterol and to treat arteriosclerosis. Chinese medicine identifies it as sweet, salty, and bitter, believed to tone the blood, stimulate chi, drain away excess fluid, and detoxify the system. Its high mineral content makes it a remedy for deficient blood (anemia).
Sesame Seeds (Skin, Nerves, and Gland Specialist)
Sesame seeds are a valuable source of protein, vitamin E, and the important minerals–calcium, magnesium, and zinc. Sesame can be added to all kinds of dishes from soups to salads, grains, sauces, spreads, and desserts. Sesame oil is high in mono and polyunsaturated fatty acids, soothing to the nerves and glands and lubricating to the skin and mucous membranes of the gastrointestinal tract. Sesame is used to relieve constipation, hemorrhoids, and urinary infections. In India, a decoction of sesame seeds, with fennel and cardamom, is a remedy for delayed menstruation. In Chinese medicine, sesame seeds are warming, demulcent, and friendly to the lung and large intestine. (Beware of hulled white sesame seeds, which can be rancid.)
Miso (GI Specialist) Miso is a naturally fermented soybean paste made with whole soybeans and cereal grains. It adds a rich flavor and valued alkaline-rich minerals to soups, sauces, dressings, and main dishes. Unpasteurized miso is a live food containing lactic acid bacteria and enzymes that assist digestion. It can be added to hot dishes at the end of cooking, with caution not to boil or microwave it, thus preserving the beneficial bacteria. Miso is rich in amino acids, vitamin A, potassium, sodium, calcium, and phosphorus. It also contains trace amounts of vitamin B-12. Research indicates that miso is protective against radiation, environmental pollutants and may reduce the risk of cancer, especially of the reproductive organs.
Eggs (Brain and Reproductive Specialist)
Eggs from hormone, antibiotic, and pesticide-free hens are an inexpensive, nutrient-rich food. They provide an excellent source of high biological value protein, iron, zinc, and B vitamins, including ample vitamin B-12. The lecithin in the egg yolk is rich in choline, a precursor to acetylcholine, the brain neurotransmitter that keeps us alert and intellectually sharp, with excellent short-term memory and problem-solving abilities. Choline also keeps cholesterol emulsified, elevating beneficial HDL levels, while clearing LDL cholesterol. The cholesterol in eggs actually helps us to manage stress, as it is a precursor for balanced adrenal and reproductive hormones. Eggs are good for deficient, cold symptoms. They improve fertility while balancing the female menstrual cycle. Many experts now recommend an upper limit of ten eggs per week (from all sources).
Wild Rice (Nerve Specialist) Wild rice is not true rice, but the seeds of a North American wild aquatic grass. Weight for weight, wild rice contains twice the protein of white or brown rice, as well as more phosphorus, zinc, and riboflavin (vitamin B-2). Wild rice is considered a warming food in Ayurveda, whereas rice is normally thought of as a cold food. It concentrates warmth in the lower body and stabilizes the nervous system. A soothing rice porridge or congee can be made with rice (1 cup), cooked with mung beans (1/2 cup) boiled in 4 cups of water, and cooked slowly for 3 hours, adding flax seeds (1/4 cup), and eaten all day.
Orange Vegetables (Lung and Lymph Specialists) Orange vegetables such as carrots, winter squash, pumpkins, and orange peppers are rich in alpha-carotene, recently reported as more cancer-protective than the often synthesized beta-carotene. Two American studies suggest alpha-carotene significantly reduces the risk of lung cancer. Japanese animal studies show that it can inhibit the growth of cancer cell lines in the liver, lungs, and skin. Only one carrot a day is a cancer-protective dose. In Chinese medicine, carrots are valued for their beneficial action on the lungs, for easing whooping cough and coughs in general, and to dissolve stones and tumors.
Tomatoes (Liver Specialist and Cancer Protective) Tomatoes are abundant in lycopene, another of the carotenoid family. Japanese researchers found that diets supplemented with lycopene significantly suppressed the development of breast cancer while boosting the immune system in general. Lycopene is also found in important quantities in pink grapefruit, guavas, watermelon, and green onions.
Seafood (Metabolism Specialist) Seafood is rich in protein, trace minerals, and essential fatty acids. Seafood includes large and small ocean fish, shellfish, sea vegetables, and algae (spirulina and chlorella). Each brings to the table nutrients that are often lacking in a landlocked diet. Seafood is the richest source of chromium, selenium, iodine, vanadium, zinc, and copper–vital elements for healthy blood sugar metabolism and weight management. Trace elements support thyroid and pancreatic hormone synthesis, delivery, and cellular uptake of insulin and thyroid hormone. The omega 3 fatty acids in seafood have been shown to lower blood cholesterol levels while relieving inflammatory disorders of the gastrointestinal system and the joints.
source: Ed Bauman, Ph.D. is the founder and director of Bauman College, offering training programs in Holistic Nutrition and Culinary Arts. He is also the director of Partners in Health clinic in Penngrove, California, and is a much-loved and respected nutrition and health instructor.
In Japan, people tend to live long, healthy lives. Cultural values certainly play a role – the Japanese emphasis on moderation extends to mealtimes, where the widely followed cultural maxim instructs you to stop eating when you feel 80% full. But the food itself plays an even bigger part: the Japanese diet is incredibly rich in seafood and vegetables prepared in ways that make for healthy eating.
The Japanese diet offers seniors a path to nutritional health in two ways: by what it includes and what it leaves out. As for what it leaves out, red meat is rarely eaten, dairy is almost nonexistent, and diners aren’t served large portions – instead of getting one giant plate of food set before you, portions are served in a series of small plates and bowls, which means taking more time and care with your food and, as a result, eating less. As for what the Japanese diet includes, let’s take a look at the foods that are daily staples:
Fish: Lots of it, especially fatty fish like tuna, mackerel, and salmon, which are a tremendous source of the omega-3 fatty acids that have been demonstrated to play an important part in promoting heart and brain health. Also other seafood, like squid and octopus.
Vegetables: Most often served lightly steamed, stir-fried, or simmered in a seasoned broth, veggies are frequently served at all meals of the day and have a high variety, including green beans, eggplant, tomatoes, carrots, spinach, bamboo sheets, mushrooms, seaweed, sweet potatoes, bell peppers, onions, lotus root and much more.
Soy: Foods like tofu and edamame offer a great source of protein, which in turn cuts down on the need for red meat.
Fruits: When dessert is served, instead of a pie or a plate of cookies, it will frequently be an attractive arrangement of sliced fruits.
Rice: White rice is by far the most commonly served form of rice in Japan, and while it does offer a low-calorie way to fill you up, we recommend using brown rice, which is high in the fiber that so many American diets lack.
Tea: A cup of green tea marks the end of many Japanese meals.
While Japanese-style food may seem intimidating to prepare – so many people think first of sushi, which can look like it requires years of training to make right – the truth is that much of it is fairly simple. If you love soup, then an almost limitless variety of broth-based soup recipes await you. If you hate the idea of giving up red meat, then learning to prepare beef in a Japanese dish will allow you to get your red-meat fix while effectively moderating the amount you eat.
Stay active. Stay happy and most of all stay healthy by providing your body with the right foods and juices. Remember we are what we eat!
If you want some healthy recipes for your juicer you can find my book, 'Cancer-Fighting Super Juices and Smoothies', on Amazon in paperback or Kindle form by clicking this link: https://www.amazon.com/dp/B071XKHHZG?fbclid=IwAR012TAY6LcpIO7rfJaKbaycv1YN7TSblyralrbzDGJxbK0N7VmFUbu4sHw