Congratulations! You have made some great changes to your life. The last step will be to implement a juicing plan. I am firmly convinced that juicing is the final key to giving you a radiant, energetic life, and truly optimal health.
I've said this in the other levels of this nutrition plan, but it's so important I'll say it again - valuable and sensitive micronutrients become damaged when you heat foods.
Cooking and processing food destroys these micronutrients by altering their shape and chemical composition. In this advanced nutritional level, you avoid all processed foods and eat only organic vegetables and fruits, unless not otherwise possible.
Virtually every health authority recommends that we get 6-8 servings of vegetables and fruits per day and very few of us actually get that. Juicing is an easy way to virtually guarantee that you will reach your daily target for vegetables.
While you can certainly juice fruits, if you are overweight, have high blood pressure, diabetes, or high cholesterol, it is best to limit using fruits until you normalize these conditions.
The exception would be lemons and limes which have virtually none of the offending sugar, fructose, that causes most of the metabolic complications. Additionally lemons or limes are amazing at eliminating the bitter taste of the dark, deep green leafy vegetables that provide most of the benefits of juicing.
Reasons to Juice
There are three main reasons why you will want to consider incorporating vegetable juicing into your optimal health program:
- Juicing helps you absorb all the nutrients from the vegetables. This is important because most of us have impaired digestion as a
result of making less-than-optimal food choices over many years. This
limits your body's ability to absorb all the nutrients from the
vegetables. Juicing will help to "pre-digest" them for you, so you
will receive most of the nutrition, rather than having it go down the
- Juicing allows you to consume an optimal amount of vegetables in an efficient manner. If you are a carb type, you should eat one pound of raw vegetables
per 50 pounds of body weight per day. Some people may find eating that
many vegetables difficult, but it can be easily accomplished with a
quick glass of vegetable juice.
- You can add a wider variety of vegetables in your diet. Many
people eat the same vegetable salads every day. This violates the
principle of regular food rotation and increases your chance of
developing an allergy to a certain food. But with juicing, you can
juice a wide variety of vegetables that you may not normally enjoy
If you are new to juicing, I recommend a mid-priced juicer. The
cheap centrifugal juicers (like the Juiceman) break easily, produce
low-quality juice, and are very loud, which may contribute to hearing
loss. They also don't last very long.
My favorite are the single gear juicers which are relatively fast,
less expensive and easier to clean than more expensive juicers like
twin gears or even the $2000 Norwalk juicers. Here is my current
Many people initially think that juicing will be a real chore, but
the majority are pleasantly surprised to find that it is much easier
than they thought it would be.
Vegetable Juice is Not a Complete Meal
It is important to note that vegetable juice has very little protein
and virtually no fat, so by itself, it is not really a complete food. It
really should be used in addition to your regular meals not in place
So unless you are undergoing some special fasting or detoxification
program, it is probably unwise to use juicing as a meal replacement.
Ideally, it can be consumed with your meal or as a between meal snack.
Important to Listen to Your Body
This is partly because you should only start by juicing vegetables that you enjoy eating non-juiced. The juice should taste pleasant -- not make you feel nauseous.
It is very important to listen to your body when juicing. Your
stomach should feel good all morning long. If it is churning or
growling or generally making its presence known, you probably juiced
something you should not be eating. Personally, I've noticed that I
can't juice large amounts of cabbage, but if I spread it out, I do
The health benefits of juicing are immense for adults and children.
Here are a few simple lessons to get you up and juicing quickly:
Lesson 1: Use pesticide free veggies.
It is wise to choose organic whenever possible. However, some
vegetables are worse than others. Below are the vegetables that are the
most pesticide-loaded ones according to the Environmental Working Group.
So it would be wise to only purchase these vegetables if they are organically grown. The worst ones are listed first.
- Collard Greens
- Cucumber (not as bad if you peel the skin)
Lesson 2: Get ready to juice!
Please note that the order listed below is only intended for those
that are new to juicing so you do have a pleasant experience with it.
However, if you use ¼ to ½ lemon or lime, you can start
experimenting with the more bitter greens early on as the lemon and
lime effectively counter their bitterness.
Please note that it would be FAR better to use lemon or limes than
carrots, beets or apples, which have far more fructose than lemons or
Step 1: If you are new to juicing, I recommend starting out with these vegetables, as they are the easiest to digest and tolerate:
- Fennel (anise)
These three aren't as nutrient dense as the dark green vegetables.
Once you get used to the 3 vegetables listed above, you can start
adding the more nutritionally valuable, but less palatable, vegetables
into your juice.
Step 2: When you've acclimatized yourself to juicing, you can start adding these vegetables:
- Red leaf lettuce
- Green leaf lettuce
- Romaine lettuce
Step 3: After you're used to these, then go to the next step:
- Chinese Cabbage
- Bok Choy
An interesting side note: Cabbage juice is one of the most healing
nutrients for ulcer repair as it is a huge source of vitamin U.
Step 4: When you're ready, move on to adding herbs
to your juicing. Herbs also make wonderful combinations, and here are
two that work exceptionally well:
You need to be cautious with cilantro, as many cannot tolerate it
well. If you are new to juicing, hold off on the cilantro. These are
more challenging to consume, but they are highly beneficial.
Step 5: The last step: Only use one or two of these leaves, as they are very bitter:
- Collard Greens
- Dandelion Greens
- Mustard Greens (bitter)
When purchasing collard greens, find a store that sells the leaves
still attached to the main stalk. If they are cut off, the vegetable
rapidly loses many of its valuable nutrients.
Lesson 3: Make your juice taste great.
If you would like to make your juice taste a bit more palatable, especially in the beginning, you can add these elements:
- Lemons and Limes: You can also add a quarter to half a lemon and/or lime (leaving much of the white rind on).
- Cranberries: You can also add some cranberries if
you enjoy them. Researchers have discovered that cranberries have
five times the antioxidant content of broccoli, which means they may
protect against cancer, stroke and heart disease. In addition, they
are chock-full of phytonutrients, and can help women avoid urinary
tract infections. Limit the cranberries to about 4 ounces per pint of
- Fresh ginger: This is an excellent addition if
you can tolerate it. It gives your juice a little "kick"! And, as an
added boon, researchers have found that ginger can have dramatic
effects on cardiovascular health, including preventing
atherosclerosis, lowering cholesterol levels, and preventing the
oxidation of low density lipoprotein (LDL).
- Coconut: This is one of my favorites! You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance your meal. Coconut has medium-chain triglycerides, which have many health benefits. You can even add coconut water to your juice, which is an excellent natural source of electrolytes, especially potassium.
Lesson 4: Drink your vegetable juice right away, or store it very carefully.
Juicing is a time-consuming process, so you'll probably be thinking
to yourself, "I wonder if I can juice first thing in the morning, and
then drink it later?" This is not a good idea. Vegetable juice is
HIGHLY perishable so it's best to drink all of your juice immediately.
However, if you're careful, you can store it for up to 24 hours
with only moderate nutritional decline. This is really helpful if you
are bringing your juice to work with you so you can consume it during
How to store your juice:
- Put your juice in a glass jar with an airtight lid and fill it
to the very top. There should be a minimum amount of air in the jar as
the oxygen in air (air is about 20 percent oxygen) will "oxidize" and
damage the juice.
- Purchase a food vacuum pump like Food Saver with a Ball jar
attachment. You can pour your juice into a pint jar and put the lid on
and use the Food Saver to suck out the air in the jar to vacuum pack
it. This will remove most of the oxygen that will damage the juice.
- Immediately store it in the fridge and consume it when you are
ready. It is best to drink it as soon as possible and in any case
within 24 hours of juicing.
Most people juice in the morning, but if that does not work out well
for your schedule, please feel free to choose whatever meal works
best for your lifestyle.
Lesson 5: Clean your juicer properly.
We all know that if a juicer takes longer than 10 minutes to clean,
we'll find excuses not to juice at all. I find that using an old
toothbrush works well to clean any metal grater. If you buy a
high-quality juicer, the whole process should only take about 5 minutes.
Whatever you do, you need to clean your juicer immediately after you
juice to prevent any remnants from contaminating the juicer with mold
NOTE: Nutritional Typing and Juicing
According to Nutritional Typing principles, if you are a carb type,
vegetable juicing is STRONGLY recommended. With patients in our clinic,
we strongly encourage it if they expect to regain their health. If you
are a mixed type, it is certainly useful to juice. However, protein
types need to follow some specific guidelines to make it work for them.
Protein Types and Juicing
If you are a protein type, juicing needs to be done cautiously.
Celery, spinach, asparagus, string beans, and cauliflower would be your
best vegetables to juice. You can add some of the dark deep leafy
greens like collards, kale, and dandelion greens but do so cautiously
and pay careful attention to how you feel.
You may also want to initially limit your serving size of juice to
no more than 6 oz., and store it properly and drink smaller amounts
throughout the day.
Also, to make drinking vegetable juice compatible with protein type
metabolism (which needs high amounts of fat), it is important to blend a
source of raw fat into the juice. Raw cream, raw butter, raw eggs,
avocado, coconut butter, or freshly ground flax seed are the sources of
raw fat that we most recommend.
In addition to adding a source of raw fat to your juice, you may
also find that adding some, or even all, of the vegetable pulp into
your juice helps to make drinking the juiced vegetables more