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Juicing: healthy beginners tips and nutritious, tasty recipes
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Juicing: healthy beginners tips and nutritious, tasty recipes

Juicing: healthy beginners tips and nutritious, tasty recipes

Juicing diets or cleanses can help you detox and shed pounds in the short term, but the ingredients you choose can transform this ‘quick fix’ into nutrition which promotes high metabolism and helps long-term weight loss. These are the pros and cons of juicing with the best ingredients and recipes.

What are the benefits of juicing?

Juicing is often regarded as a ‘detox’ or ‘cleanse’ which flushes bad toxins out of your body, however it actually gives your digestive system a rest and allows the liver to absorb some crucial antioxidants.

Research (including this health blog by The Telegraph) insists that an active lifestyle demands at least 5 pieces of fruit and veg per day. Juicing diets help you achieve this while absorbing immune system-boosting fibres, antioxidants and micronutrients.

What are the negatives of juicing?

For those living solely on juice for a few days, 3-5 helpings each day can total just 600-1,000 calories. This can offer quick results but a ‘caloric deficit’ this large slows down the metabolism making long-term weight loss harder.

Mangos, tangerines, pomegranates, grapes, cherries, lychees and bananas are all very high in sugars, while citrus fruits like oranges and grapefruits can negatively affect the stomach.

The other fundamental flaw in juicing is its liquid nature, meaning that the juice passes through your body quickly, leaving less time to absorb those beneficial vitamins.

Tailoring your recipes and juicing smart, however, can help minimise the cons and optimise the pros.

What are the 10 best fruits and vegetables for juicing?

Kale

Low in calories and rich in protein, minerals and calcium.

Beetroot

High in vitamin C, potassium and manganese, which is good for your bones and the liver, kidneys and pancreas.

Celery

Despite being mainly water-based, they have a high level of fibre, vitamin K and folate.

Cabbage

Cost effective (juice diets can quickly become expensive) and high in water and folate.

Carrots

High in wheatgrass and sweet beta-carotene.

Apples

High in fibre and antioxidants. The natural sugars in apples are great for starting your day.

Cranberries

Boosts your metabolism with enzymes.

Strawberries

Low in calories while bursting with fibre, manganese, iodine, zinc and Vitamins B2, B5 and B6.

Watermelon

A natural diuretic with high levels of beta-carotene and antioxidants (for alleviating asthma, arthritis and bladder and cholesterol problems).

Prunes

High in iron, potassium and antioxidants. Prunes are also a natural laxative, which assists a common problem many juicers face: bowel irregularities.

6 essential juicing tips

Juice daily

Aim to include one cup of juice in your daily routine by substituting it for a meal. Instead of breakfast try this fiery micronutrient-rich shot:

  • One apple
  • Ginger
  • Lemon juice
  • Water (dilute to your own taste)

Always check your calories

Be wary of ‘healthy’ juices. Some 360ml bottles can contain as much as 40g of sugars from fruit. Keep an eye on the label just to be sure.

Opt for more green vegetables like broccoli, kale and spinach over fruit. They contain more fibre and significantly less sugar and calories.

Ensure you have enough calories too

To keep that metabolism high, ensure that each juice serving is 800+ calories and that your detox is a maximum of 3 days.

Listen to your body

If it’s your first juice cleanse, always listen to your body and adjust accordingly. Discontinue juicing or lower your daily intakes (i.e., do not substitute all of your meals for juice nutrition) if you feel unwell.

Combine smoothies with an active lifestyle

As with any diet, you can enhance weight loss and waistline results with regular exercise.

We also recommend adding Slendertone to your fitness programme to tighten the stomach muscles, including the deep transversus abdominis, which helps pull in your waistline. Clinical trials on our abs belts (Porcari, 2005 and 2009) found that users reduced their waist size by an average of 3.5cm from 8 weeks.

One Slendertone user, Rowly, lost 10.2kg (22.5 pounds) and 4 inches (10cm) off his waistline in just 6 weeks, by combining sensible dieting with regular workouts and abdominal and core toning sessions.

Wash your ingredients

This helps remove pesticides sprayed on your food (especially non-organic produce).

4 tasty and nutrition juice recipes to get you started

Sparkling recovery recipe

  • Pineapple
  • Pink grapefruit
  • Ginger
  • Sparkling water and ice

What are the benefits?

Incredibly refreshing with anti-inflammatory properties from the ginger (recipe: Jason Vale).

Energy efficiency juice

  • Rocket
  • Beetroot
  • Cucumber
  • Blueberries

What are the benefits?

The nitric oxide allows you to use oxygen at a more efficient rate during workouts (recipe: Joe Cross).

Immunity boosting punch

  • Apple cider vinegar (500ml)
  • Ginger
  • Turmeric
  • Cayenne
  • Honey

What are the benefits?

A small shot can offer cold and flu relief and strengthen your immune system (recipe: Fire Cider).

Concentration concoction

  • Bananas
  • Pineapple
  • Blood orange
  • Ice

What are the benefits?

The potassium helps lower anxiety and stress levels for improved concentration and focus.

What’s your favourite juice recipe?

If you have any other amazing juicing recipes to add, please share them with us on Twitter, Facebook and Instagram.

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