The Definitive Guide To Juicing

This is the ultimate guide to Juicing.

Unlike just being a list of juicing benefits, this guide explains the nutritional value and knowledge needed to actually gain nutritional benefits from juicing. So if you want to learn the facts, how to juice, what to use and how to succeed including nutritional juicing recipes, you’ll love this guide. So lets get started!

Contents

Juicing is a huge part of what I do professionally and what I enjoy personally. It’s also an area of nutrition that when I introduce a client to juicing for the first time, even those resistant become hooked once they begin to experience the benefits. It’s not just a passing trend that has given juicing such high profile praise, it’s a HUGE tool used in Nutritional Therapy to bring individuals back to a state of optimum health and homeostasis. Follow this guide for nutritional facts, recipes for specific illness and instructions to get you started.

CHAPTER 1

What Is Juicing?

Welcome to the ultimate guide to juicing.

Everyone from cooks to magazines to bloggers are buzzing about the power of juicing, for its weight loss, energy boosting and disease fighting benefits, but exactly what is juicing? How how does it work? and is juicing good for me?

CHAPTER 2

Pro & Cons Of Juicing

When you start juicing, you will have a goal in mind. To feel fitter, to increase your intake of fruit and vegetables, or more seriously, to help your body heal from illness or disease. Whatever your goal, find out how juicing can impact your life...

Plus, learn how to harness the power of juicing by enrolling on the online Master Juicing Course.

The Benefits of Juicing

As a nutritionist, we are trained to help individuals to gain nutritional value from food, which is why you will often hear a nutritional therapist recommend juicing. Juicing literally supercharges your system with nutrients which enables your bodies PH balance to change.

This carries some very welcomed side effects, all of which are detailed below:

  • Improved Metabolism
  • Weight Loss
  • Improved Skin / Reversal of Long Term Acne

If you don’t enjoy eating your vegetables (yet!) juicing is a great way to get all your portions of daily fruit and veg without having to sit and eat a plateful of food. If juicing with children you can use flavours that they enjoy to mix with essential vegetables to help them adopt and embrace the the power of nutrition!

The Disadvantages of Juicing

If you don’t enjoy eating your vegetables (yet!) juicing is a great way to get all your portions of daily fruit and veg without having to sit and eat a plateful of food. If juicing with children you can use flavours that they enjoy to mix with essential vegetables to help them adopt and embrace the the power of nutrition!

Increased sugar consumption

Juicing with fruit in particular can result in excess sugar entering your body, since fruit contains high level of natural sugar. This can affect your pancreas and insulin levels in your body. 

In fact Dr. Norman Walker (the pioneer of juicing) recommended to his patients that one must eat their fruit and juice their veg to avoid sugar overload.

Juice cannot replace meals

Juice fasting can be a great way to detox your body if used periodically with professional assistance of a Nutritional Therapist.

However, there is a common misconception that juicing is a great from of weight loss and can replace daily meals. Juice fasting can be a great way to detox your body if used periodically with professional assistance of a Nutritional Therapist.  

In fact, juicing is a form of nutrition used to increase nutritional gain from your exiting diet, not to replace meals.

Using Juicing for weight loss

In the short term, juicing or juice diets help people to loose weight because the person reduces the amount of calories they consume each day, and in many case swap unhealthy high fat foods for fruit and vegetable, which inevitably helps them to loose weight.

However, you will actually gain weight again after your juice diet has ended since you return back to eating more calories, and the body may not know when you plan to diet again on juice, so converts even more food into fat stores.

“EAT your fruit & JUICE your Veg”

Dr. Norman Walker was the leading expert in raw juice therapy and inventor of the most advanced nutritional juicer available today, The Norwalk Triturator Hydraulic Press Juicer. His research into the benefits of raw vegetable and fruit juices have made significant contribution to the successful treatment of degenerative diseases.
Dr. Norman Walker
PIONEER OF JUICING

CHAPTER 3

Health Benefits of Juicing

Healthy juices can serve different purposes depending on the recipe you use. Discover the health benefits of juicing different ingredients.

Plus, discover the top 100 Superfoods for juicing at home yourself by enrolling on the online Master Juicing Course.

Health Benefits of Juicing

From a scientific point of view, juicing enables your bodies PH balance to change, and this alters cells, which in urn can create a whole rang eof health benefits.

Using juicing as part of your Nutritional Therapy would look to gelp you benefit from some of the below health benefits that committed juicing has to offer. The health benefits of juicing compared to eating fruit and vegetables in their entirety are:

Detoxification

The raise in nutrients enables your body to begin to detoxify and strengthen your immune system, resulting in an increase in energy levels and improving all your organs internally

Disease

Excessive amounts of toxins in our bodies over a long period of time puts strain on the immune system allowing disease, chronic illness and tumour to develop

Alcalizes your body

Juicing contributes to alkalising your body. In order to fight disease our body needs an alkaline PH balance to repair damaged cells, heal, and nourish your body back to health

Nutritional gain

Juicing increases the vitamins and minerals entering you body, over and above what you eat daily

Digestion

By removing all the fibre, Juicing allows for easier consumption and quicker digestion of the nutrients into the body than whole fruit or vegetables

Absorption

Absorption of nutrients is more effective using juice over whole food because juice being more concentrated allows your body to absorb at a cellular level

Boost your metabolic rate

Juicing regularly can improve organ function, because your pancreas, liver and kidneys suffer less congestion and plaque arising from eating processed or heavy to digest foods such as meat, dairy or gluten

Increased Nutrient Intake

Fresh fruits and vegetables are abundant with Vitamins, minerals, protein, enzymes, phyto-nutrients and antioxidants. When juicing, the fibre is removed, allowing you to consume a higher volume of produce and nutrients. i.E. It's easier to drink 1 large glass of juice (containing 5 portions) than eat 5 portions of fruit and vegetables in one sitting.

Improved Skin

When we have skin breakouts, it is a sign that we have colon and liver congestion. Our liver is responsible for detoxifying the body and when it is congested, the body uses our skin which is the second largest organ in the body to remove toxins causing skin disorders such as acne, eczema, psoriasis and allergies

16 Superfoods for Juicing

Understanding the nutritional value of each ingredient you use is the first step in learning to heal your body through food. Here are my top 16 Super foods for juicing, but don’t stop there, as you will learn the top 100 in the online master juicing course :

Beetroot Juice Benefits

Beetroot health benefits per 1 cup (136g) serving:
Calories:           58.5 (245 kJ)
Carbohydrates: 13g
Protein              2.2g
Omega 3:         6.8mg
Omega 6:        74.8mg
Vitamins: Folate, Betaine, A
Minerals: Potassium, Phosphorus, Magnesium and Calcium

Carrot Juice Benefits

Carrot health benefits per 1 cup serving 128g:
Calories:           52.5 (220 kJ)
Carbohydrates: 12.3g
Protein              1.2g
Omega 3:         2.6mg
Omega 6:        147mg
Vitamins: Folate, K, Choline and C
Minerals: Potassium, Phosphorus, Calcium and Magnesium

Spinach Juice Benefits

Spinach health benefits per 1 cup serving 30g:
Calories:           6.9 (28.9 kJ)
Carbohydrates: 1.1g
Protein              0.9g
Omega 3:         41.4mg
Omega 6:        7.8mg
Vitamins: A, K, and Folate
Minerals: Potassium, Calcium, Magnesium

Apple Juice Benefits

Apple health benefits per 1 cup serving 149g:
Calories:           65 (272 kJ)
Carbohydrates: 17.3g
Protein              9.3g
Omega 3:         11.2mg
Omega 6:        53.8mg
Vitamins: A
Minerals: Potassium, Phorphorus 

Kale Juice Benefits

Kale health benefits per 1 cup serving 67g:
Calories:           33.5 (140 kJ)
Carbohydrates: 6.7g
Protein              2.2g
Omega 3:         121mg
Omega 6:        92.4mg
Vitamins: A, K and C
Minerals: Potassium, Calcium, Phosphorus and Magnesium

Romaine Lettuce Juice Benefits

Romaine Lettuce health benefits per 1 inner leaf 6g:
Calories:           1 (4.2 kJ)
Carbohydrates: 0.2g
Protein              0.1g
Omega 3:         6.8mg
Omega 6:        2.8mg
Vitamins: A, K and Folate
Minerals: Potassium

Celery Juice Benefits

Celery health benefits per 1 NLEA serving 110g:
Calories:           17.6 (73.7 kJ)
Carbohydrates: 3.8g
Protein              0.8g
Omega 6:        86.9mg
Vitamins: A, K and Folate
Minerals: Potassium, Phosphorus and Calcium

Green Pepper Juice Benefits

Green Pepper health benefits per 1 cup serving 149g:
Calories:           29.8 (125 kJ)
Carbohydrates: 6.9g
Protein              1.3g
Omega 3:         11.9mg
Omega 6:        80.5mg
Vitamins: A, C and K
Minerals: Potassium

Orange Juice Benefits

Orange health benefits per 1 cup serving 248g:
Calories:           112 (469 kJ)
Carbohydrates: 25.8g
Protein              1.7g
Omega 3:         27.3mg
Omega 6:        71.9mg
Vitamins: C and Folate
Minerals: Potassium, Phosphorus, Calcium

Watermelon Juice Benefits

Watermelon health benefits per 1 cup serving 154g:
Calories:           46.2 (193 kJ)
Carbohydrates: 11.6g
Protein              0.9g
Omega 6:        77mg
Vitamins: A and C
Minerals: Potassium

Pineapple Juice Benefits

Pineapple health benefits per 1 cup serving 165g:
Calories:           82.5 (345 kJ)
Carbohydrates: 21.6g
Protein              0.9g
Omega 3:         21.8mg
Omega 6:        38mg
Vitamins: A, C and folate
Minerals: Potassium

Papaya Juice Benefits

Papaya health benefits per 1 cup serving 140g:
Calories:           54.6 (229 kJ)
Carbohydrates: 13.7g
Protein              0.9g
Omega 3:         35mg
Omega 6:        8.4mg
Vitamins: A, C and Folate
Minerals: Potassium, Calcium and Magnesium

Guava Juice Benefits

Guava health benefits per 1 cup serving 128g:
Calories:           112 (469 kJ)
Carbohydrates: 23.6g
Protein              4.2g
Omega 3:         185mg
Omega 6:        475mg
Vitamins: Folate, A and C
Minerals: Potassium, Phosphorus, Magnesium and Calcium

Cranberry Juice Benefits

Cranberry health benefits per 1 cup serving 110g:
Calories:           50.6 (212 kJ)
Carbohydrates: 13.4g
Protein              0.4g
Omega 3:         24.2mg
Omega 6:        36.3mg
Vitamins: A and C
Minerals: Potassium, Phosphorus

Prunes Juice Benefits

Prune health benefits per 1 cup serving 280g:
Calories:           316 (1323 kJ)
Carbohydrates: 83.2g
Protein              3.4g
Omega 6:        148mg
Vitamins: A and Niacin
Minerals: Potassium, Phosphorus, Magnesium and Calcium 

Ginger Juice Benefits

Ginger health benefits per 1 tsp (2g) serving:
Calories:           1.6 (6.7kJ)
Carbohydrates: 0.4g
Protein              0g
Omega 3:         0.7mg
Omega 6:        2.4mg
Vitamins: Folate, K, Choline and C
Minerals: Potassium, Magnesium, Phosphorus and Calcium

CHAPTER 4

Juicing v Smoothies

Often confused for each other, it's vital for your health goals to understand the differences between a juice and a smoothie. There are pros and cons of juicing v smoothies so as a starting point, let's discover the differences.

Plus, learn how to make your own juices at home yourself by enrolling on the online Master Juicing Course.

Juices and smoothies serve different nutritional purposes. Both have the potential to be healthy for you, however they are 2 very different approaches to consuming food. As a nutritional Therapist I encourage either as both are a fantastic way to enjoy good nutrients at the same time as hydrating your body, however it all boils down to your own health goals, to decide which works for you.

Some foods juice well and hold a great deal of nutritional value, and other foods are more beneficial if used in a blender to make smoothies, since they carry less water. You discover the best foods for juicing in the online master juicing course.

Smoothies

Smoothies are made in a food blender, and mainly fruit is used as many vegetables are too hard to break up with the spinning blades.

Often other ingredients such as yogurt, ice cream, milk or ice cubes are added to create delicious flavours.

The fruit is added whole and broken up until it has the consistency of being liquid. Water or other ready made juices are often added to make the consistency of the blended fruit or veg runny enough to drink.

The fruit or vegetable ‘pulp’ (which is insoluble fibre) remains in the blender and becomes part of the final drink. Depending on the fruit or vegetable used and the quantity, this can be good or bad nutritionally. Too much fibre is heavy on your digestive system and can fill you up, making it harder to also eat your main meal of the day, which is why smoothies are often used in weight loss to curb hunger in a healthy and non invasive way.

It is easy to clean out a blender since the only part to clean each time is the actual blending bowl which is often doubled up as the smoothie drinking cup to save washing up ,making smoothies fast and easy for those with busy lives on the go.

In fact many people opt for smoothies as a great way to start their day since you can blend in lots of complex carbs and protein to turn your smoothie into a nutritious meal, such as using porridge oats, flax seeds, linseed, nuts etc.

Juicing

Juicing is when you put whole fruits or vegetables (mainly vegetables) through a juicing machine

Different fruit and vegetables have differing ways to prep but generally, foods keep their skins and only the top or root is chopped away before pushing through the juicer (you can find out which fruits on the online master juicing course).

As the fruit or vegetable is pushed through the juicer, the insoluble fibre is separated from the fluid, which retains most of the nutrients from the food.

The pulp is discarded and the juice is the final product for drinking. However the soluble fibre remains in the juice and is not lost.

When juicing you do not add any other ingredients, since the goal is not meal replacement or healthy drink alone. The goal is to gain as many nutrients as possible from the produce, and since the fibre is lost and you are left with liquid, there is no need to add milk or water.

Juicers take time to clean after each use because it needs taking apart and scrubbed out to remove the pulp that has been extracted in the process.

Although not all fruit and vegetables are recommended for juicing, they can all potentially be pushed through a juicer, whereas hard root vegetables such as beetroot, parsnips and carrots cannot go into a blender since the blade power I not strong enough to chop the food into liquid. As a result you can make more flavours using a juicer than a blender.

Difference between Soluble and Insoluble Fibre

Fibre helps food move through the digestive system, but it’s not digested, instead it is extracted through our bowels. When considering fibre there are 2 types, soluble’ and insoluble.

Soluble fibre

Soluble fibre is literally soluble in water and therefore remains in the juice. Soluble fibre partially dissolves in water and forms a type of gel (like gums and pectin’s) to absorb digestive bile made by cholesterol.

Insoluble fibre

Pulp generated from juicing is insoluble fibre. Some insoluble fibre remains in the juice however most is removed in the pulp.

Juicing v Smoothies At a glance:

CHAPTER 5

Reasons Why My Clients Start Juicing

Nutritionally, juicing can offer a solution for a variety of health concerns. The below are the most common that I've seen when working with clients.

Whatever your own motivations, succeed by enrolling on the online Master Juicing Course.

Juicing To Detox

Find out the absolute No.1 reason clients ask me about juicing for detox, for mental sharpness and overall physical health.

Juicing for Weight Loss

Whilst juicing is not a replacement meal, juicing can assist the body in weight loss by helping to stabilise metabolic rate. 

Juicing For Fatigue

Feeling tired, run down and lethargic? Discover why 1000’s of people use juicing to turbo charge there energy levels.

Juicing For Energy

Discover how you can ditch the caffeine and energy drinks, joining 1000’s of juicing advocates boosting their energy levels.

Juicing For Disease Prevention

How to supercharge your immune system using raw fruit & veg rich in disease-fighting antioxidants.

Juicing To Reverse Degenerative Illness

Nutritional gold. Discover how Dr. Max Gerson pioneered illness reversal through the power of juicing. 

Juicing For Improving Your Eyesight

Juicing that targets specific plant-sourced nutrients can drastically improve your eye health. Get started here.

Juicing For Hair Growth

Grow luscious long, thick and shiny locks that turn heads and feels nourished to the root. It’s possible using these juicing recipes.

Juicing For Skin

Juicing prevents ageing, makes your skin glow from the inside our and kills off acne for good. Find out how to get started.

Juicing For Ulcers

Learn how juicing can treat stomach ulcers naturally without strong medication, and restore your bodies balance.

Juicing For Colds

Discover what it take to prevent yourself from catching winter colds and boost your immune and gut health.

Juicing For Your Liver

Juicing can be used to support our liver function and help to eliminate toxins form the body. Find out how today.

CHAPTER 6

How To Choose A Juicer

Choosing a juicer will impact the quality juice you can produce and the volume youcan make from teh same ingredients, so before you jump in and select based on price or look of the machine, understand how to choose the juicer that will give you the results you want.

Then review your knowledge of juicing to consider the value of taking the online Master Juicing Course.

Generally, the more you invest upfront on your juicer, the more powerful the machine and the more juice it will yield from your produce, so in the long run, a masticating juicer will work out more cost effective if you plan to juice daily.

The Norwalk Juicer

The Norwalk Juicer is the only juicer that can work with cancer patients due to its 2 step juicing process using a grinder and a hydraulic press. The grinder mushes the vegetable into a fine pulp, and the hydraulic press extracts the juice of the vegetable from the pulp by pressing it under high pressure. By grinding the produce before pressing the malic acid contained in the apples allows the other vegetables to release more minerals, increasing nutritional value. During the process of grinding and pressing in a two-step juicer, the produce is not subjected to heat or electricity, so the fresh, healing enzymes in the raw fruits and vegetables are preserved in the juices. Recommended as the juicer delivering the highest nutritional value for Gerson Therapy patients.

Masticating Juicers

Masticating juicers (also known as Cold Press juicers or Slow juicers) work by crushing and pressing juice out of ingredients through the use of a slow rotating augur (screw) and a screen.

Due to their slow turning speed, Masticating juicers are able to operate more quietly and they can extract much higher yields of juice from the same weight of ingredients.

Masticating juicers can come in 3 styles: Horizontal Juicers, Vertical Juicers and Twin Gear Juicers.

Centrifugal Juicers

Centrifugal juicers blades that spin against a mesh filter to separate the juice from the ingredients.

Centrifugal juicers are quick, but the noisiest juicers to operate. They often have multiple speed settings for hard / soft fruit and vegetables. 

Not all ingredients are easily juiced. For example leafy greens and softer fruits and berries.

Dr. Max Gerson discovered that juice made using a 2 step grinder and hydraulic press has up to 50% more essential nutrients, and yields 25-50% more than other juicers using the same amount of raw produce.
Dr. Max Gerson
Founder of Gerson Therapy

CHAPTER 7

Juicing Recipes

Discover delicious juicing recipes from across the web that I have vetted and approved for nutritional gain, saving you the time to focus on enjoying your juice!

Plus, learn how to mix flavours and develop juices for nutritional gain at home yourself by enrolling on the online Master Juicing Course.

ONLINE CERTIFIED NUTRITION COURSE

Master Juicing Course

Learn to juice like a Nutritionist, and gain your very own juicing qualification

Take my Nutritional THerapy Expert Juicer course to learn how ot juice to gain maximum nutritionalvalue and mix delicious flavours.

 

Take a certified the Master Juicing Course

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