Juicing Guide for All

Thanks to celebrities, social media influencers, and health gurus, celery juice is the latest wellness trend that’s creating buzz. Carefully curated, filtered photos of the bright green juice are popping up everywhere on Instagram feeds, with captions touting a long list of reported health benefits, including claims that it reduces inflammation, strengthens bones, heals the gut and microbiome, and is beneficial for people who have chronic illnesses. While some may supplement their diet with a juice, many folks are relying on juices as meal replacements. Another popular trend are juice cleanses or “fasts” for a so-called detox or to quickly lose weight. But is drinking copious amounts of juice really good for you? In a nutshell: No. Health Matters turned to Shira Sussi, MS, RD, CDN, a clinical nutritionist at NewYork-Presbyterian/Columbia University Irving Medical Center and Helen Mullen, MS, RD, CDN, CNSC, clinical nutrition supervisor at NewYork-Presbyterian Lower Manhattan Hospital,

Juice shouldn’t replace meals. Devotees believe a juice cleanse is a healthy alternative to meals, sometimes for two to three days in a row. But most experts agree that it’s not good for you. One downside: not ingesting enough protein. While kale, spinach, and other veggies offer modest amounts, nothing matches a diet filled with lean proteins like chicken, fish, eggs, and cheese, among others. Consider juice a complement to your diet, not a replacement for actual food. Juice doesn’t flush toxins. (Your organs do!) There’s a misconception that a juice cleanse helps flush out toxins and waste in your system. Actually, your body does this cleansing on its very own—no juicing required. “If there are any bad things floating around in your body, your liver and kidneys work really well at excreting them,” says Natalie Rizzo, R.D. of Nutrition à la Natalie in New York City. Your digestive system takes it from there. Maintain a well-rounded, healthy diet and your body will operate as designed

Water Water plays a huge role in your overall health. If you don’t get enough water, you’ll end up dehydrated. Your body begins to slow down when you’re even A LITTLE dehydrated, so adding more liquid to your diet is a good way to keep your body running at top speeds. Fiber The dietary fiber in raw foods is important for your digestive health. Juicing may remove the majority of the fiber, but what’s left in the juice will improve the health of your heart, your cardiovascular system, your liver, and your digestive tract. Minerals Veggies are loaded with healthy minerals, all of which are supremely important. Potassium is needed for muscle function, calcium is needed for bone health, zinc is needed for a fast metabolism, and iron is needed for healthy circulation. All of these minerals can be found in veggies! Vitamins Fruits and some vegetables will give you the vitamins you need to be healthy. Vitamin A is needed for eye health, Vitamin C is needed for your immune system, Vitamin E pr

There are two main ways you can use juicing recipes for weight loss: A total juice fast, where you consume nothing but juice for a period of time, or balanced meal replacement with juice. Option #1 – Total Juice Fast The first way to lose weight with juicing is to do a juice-only fast without eating any solid food. This is what Joe Cross did in Fat, Sick & Nearly Dead for 60 days and which resulted in him losing over 100 pounds. This juicing diet plan requires a lot of discipline and preparation, and can actually be dangerous if not done right. Don’t do a total juice fast without consulting your doctor first. You don’t have to do a 60 day fast like Joe Cross did, that is an extreme example. 7 days is the longest I’d recommend you do a total juice fast. You can get a lot of health benefits with a 3 day detox cleanse as well. Option #2 – Use as a Balanced Meal Replacement The other way to use juice recipes for weight loss is to incorporate it into your daily lifestyle and replace 1-