In Canada we have
‘Canada’s Food Guide’ and in the US there is the Food Guide Pyramid; both
similar structured guides. Most of us received copies of these guides in grade
school; the posters were hung in our classrooms and lunchrooms, but do you
remember anything about them? Do you recall how many portions of fruits and
vegetables are recommended for our daily intake? Because of a recent work
project, I had the need to download the Canadian guide and order print copies
sent to my office. The Canadian and the US Health Departments both agree that
the recommended daily intake of fruits and vegetables for the average adult
ranges between 7 – 10 portions. Canada groups fruit and vegetable portions in
one category and the US suggests 2-3 servings of fruit and 3-5 servings of
vegetables. Studies have been done in both countries that prove as a whole, we
do not eat enough produce! We know that fruits and vegetables have tremendous
benefit for our health and yet we often fall short. As vegetarians and vegans,
I think generally this is not the case, but all the same, I felt this was an
important topic in spite of this fact.
I believe that an easy
way to assist in our fruit and vegetable intake is by juicing. There is no
sound, scientific evidence that proves that eating whole fruits and vegetables
is better for you than juicing or vice versa. There are some that will advocate
that by removing the fiber, juicing is better for absorption of the nutrients
as the body does not have to work through the fiber. Much of the nutritional
value is lost when fruits and vegetables are cooked. By adding juicing to your
daily regime, you are adding essential vitamins, enzymes and minerals that help
the body fight off disease, aid in digestion and the removal of toxins. By
removing toxins in the body, you may find your energy levels heightened; your
digestion more efficient, ability to focus better and generally feel better
overall!
In doing my research for
this newsletter, I discovered a few things that I did not already know (no, i
don’t pull all this information out of my back pocket, lol!). I don’t
think that I have ever considered juicing tomatoes. I cook most days and eat a
lot of tomatoes, but have never used them in a blender or a juice for the
purpose of drinking them. As I write, I realize that my granny and one of my
aunts used to place a juice glass filled with tomato juice at every place
setting for family dinners, and yet I have never even consider this as an juice
option. Tomatoes are heart healthy, help to fight cancer, particularly prostate
cancer in men, are a source for vitamin C and also contain potassium.
Sweet potatoes and
Cabbage can actually be juiced! Sweet potatoes are higher in beta carotene than
carrots, high in both vitamins A & C, a good source of fiber,
potassium and calcium. Cabbage is vitamin rich including the B’s, A,C, K
& E. It is known to assist the digestive system in keeping one regular with
its mild laxative effect and it has been said that it protects our DNA.
I could go on, as there
is so much out there on the net regarding juicing. Once again, I have used www.livestrong.com as a source for
information and this site lists the following as the top 10 vegetables to
juice:
Carrots
Carrots are an excellent
source of pro-vitamin A, vitamins C, D, E, K, B1 and B6. They also contain
calcium, magnesium, potassium and phosphorus and are also loaded with
phytonutrients, which help to prevent diseases. According to Stanford Medicine,
one cup of carrot juice provides just about the same nutritional value as five
cups of sliced carrots.
Celery
Celery juice helps keep
your body's electrolyte balance intact with vitamins and minerals. The leaves
are high in vitamin A, and the stems provide a good source of vitamins B1, B6,
and C. Celery juice is also loaded with potassium, folic acid, magnesium, iron,
phosphorus and sodium. Celery juice helps to fight cancer, reduce cholesterol
and lower blood pressure, according to Natural News.
Beets
Beet juice has been
found to increase blood flow to the brain because of the natural composition of
nitrates, which increase blood flow to areas in your body which lack oxygen.
This finding could possibly help the older population fight dementia, reports
Wake Forest University. Beet juice contains vitamins C, B1, B2 and high
concentrations of the minerals potassium, iron and manganese salts. Beat juice
should be diluted with boiled water or other juices to reduce concentrations,
reports Woman's Passions.
Fennel
Fennel juice contains
vitamin A and potassium. It is known to relieve stomach and arthritic pain.
Fennel juice is best when mixed with other juices since it has a strong taste,
or it can be used to flavor bland juices.
Lettuce
Lettuce contains
vitamins A, C, E, K, folic acid, riboflavin and niacin. It also contains the
minerals zinc, calcium, iron, selenium, potassium and phosphorus. The amino
acid glutamine contained in lettuce helps to strengthen cells in the stomach,
reports Sweet Additions. Lettuce juice helps to combat hair loss and relieve
headaches and insomnia due to its natural tranquilizing effect.
Spinach
Spinach juice contains
vitamins A, the B-complex vitamins, K and the minerals phosphorus, magnesium,
calcium and iron. Use caution when drinking this juice as it has a laxative
effect. Since it has a natural concentration of oxalic acid, this juice is
contraindicated if you have a diagnosis of kidney stones, gout, rheumatoid
arthritis or osteoporosis, reports the Juicing Book. Because it is a green
juice with high concentrations, mix only a small amount with other juices,
making sure that it is no more than 1/4 of the total amount.
Kale
Kale contains vitamins A
and iron, is high in calcium and contains chlorophyll. Kale is used to treat
anemia, arthritis, asthma, hair loss and skin problems. Since Kale is a green
juice with high concentrations, mix a small amount in with other juices. Make
sure it does not exceed 1/4 the total amount of juice.
Cabbage
Cabbage contain vitamins
A, B1, B2, B6, C, E, K and folic acid. It also contains the minerals calcium,
iron, iodine, potassium, sulfur and phosphorus and is loaded with
phytonutrients that boost your immune system and decrease your risk for cancer.
It also helps to rid your body of harmful toxins, reports Juicing For Health.
Wheat Grass
Wheat grass juice
contains vitamin A, as well as calcium, potassium, iron and magnesium. Wheat
grass is also high in chlorophyll. This juice is used to treat acne, cancer,
skin problems, asthma and hair loss. Mix only 1 oz. in an 8-oz. glass of juice
since it is a green juice with high concentrations, reports the Juicing Book.
Collard Greens
Collard greens contain
vitamins A and C and the mineral magnesium. Calcium is used to treat cancer,
asthma and cataracts. Choose leaves that are smaller and avoid leaves that are
yellow or withered looking. Mix this juice with other vegetables since is has
high concentrations of oxalic acid, making sure does not exceed 1/4 the total amount
of juice, reports the Juicing Book.
Lyndsay’s regular juice
mix:
1/2 orange
1 green apple
2 celery stalks
1/2 a lemon
1 carrot
1/2 cucumber
1/4 beat
Handful of spinach
Handful of sprouts
3 teaspoons of wheat
grass
1 teaspoon of spirulina
As our busy lifestyles
affect how we eat, juicing can ensure that we are getting the raw vegetable
content our bodies need. After reading this far, I am almost certain you are
considering juicing. Now is the time to decide if juicing is something you
would like pursue. To get started you will need a juicer. I found this
site that gives detailed description of a plethora of juicers to research
before making a purchase: http://www.consumersearch.com/juicers?gclid=COzAnrCtj7ACFSWFQAodGHeIqw&ef_id=TedPkuooy1oAAExS:20120520170836:s.
Should you decide to add juicing to your daily regime, let us know what you
experience and how it has affected your body. We’d love to hear from you!
Laurie and Lyndsay!
Check us out on our blog: www.vegetarianveganmenuplanner.blogspot.ca
_______________________________________
What’s on the menu this week?
- South-Western
Chickenless Salad
- Quick
Sesame Noodles
- A
Healthier Fried Rice
- English
Muffin Pizza
- Roasted
Red Pepper & Sweet Potato Soup
- Brunch:
Carrot Loaf
- Dessert:
Vanilla Pudding with Fresh Fruit, Graham Cracker Crust and Whipped Topping
Enjoy!
Lyndsay & Laurie
Lyndsay & Laurie
Contact us at lyndsay@vegmenufortheweek.com
RECIPE - Juicing Vegetables
Brazilian Bootie Shaker Smoothie
Serves: 4
7-8 oz acai berry puree
24 oz almond milk, unsweetened
1 ripe pear, peeled and seeded
1 large ripe banana
Instructions:
1. Place all ingredients in blender on high until smooth
** This was a recipe that we stumbled across online, we tried it and loved it! **
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