Green Juice Guide For Beginners

 

What’s A Green Juice?

A green juice consist of a combination of dark leafy green, green sprouts, other vegetables & fruits processed through a juicer. Green juice can also consist of a combination of various dark leafy greens and other vegetables, processed through a juicer. It has to be processed through a juicer, not a blender.

Why Should I Drink Green Juice?

Fresh organic green juices supply the body with loads of instant vitamins, minerals, enzymes, antioxidants (like SOD, superoxide dismutase,) and phytonutrients with in minutes of consuming.

Green juices contain large quantities of the green pigment known as chlorophyll. Research shows that chlorophyll is almost identical in molecular structure to hemoglobin. Hemoglobin, a molecule in the body, specifically a protein, transports oxygen to tissues and cells throughout the body. Oxygen is necessary for proper and efficient cell function. Providing the body with chlorophyll assist in the production of  healthy red blood cells. Chlorophyll also helps in the  regeneration of poor blood cells.

Chlorophyll has numerous benefits such as a natural detoxifier, cleanser, antiseptic, anticancer properties, intestinal regulation, internal deodorizer, cholesterol reducing, anti-inflammatory, regulating blood sugar and many more. With many of the population facing poor immune system function, chlorophyll is vital in aiding in immune system function.

Green juices are very alkalizing. Scientist, doctors, & researchers have found that diseases, illness and inflammation all thrive in an acidic environment. Flooding your body with alkalizing foods and liquids can easily reverse many health challenge prominent in today’s world.

What’s The Ratio of Fruit In Green Juices?

There is no specific rule on the amount of fruits to greens, its all in your hands. My suggestion for beginners is to start off with 60% fruits to 40% leafy greens and vegetables. Once you are use to juicing, start incorporating more leafy greens and vegetables, ideally 70% greens to 30% fruits. However, do the best you can.

What Kind of Greens Should I Use In My Green Juice?

Variety is key, never stick to one type of leafy green in your green juices. Mix things up. Leafy greens all have different nutritional components. Your body requires a full spectrum of vitamins, mineral and nutrients. If you use kale one day try collards the next day or add in more than one type of leafy greens. For beginners use leafy greens like spinach, swiss chard and lettuce (Romaine a very popular type, all lettuces are great except iceberg), they offer a much milder taste.

Leafy greens: Collard Greens, Kale (Purple, Lacinato, Curry, Green), Swiss Chard, Beet Greens, Dandelion Greens, Arugula, Spinach, Lettuces (all types except iceberg, it has practically no nutritional value) and many more.

Herbs: Parsley, Cilantro, Mint, Dill, Watercress, Ginger, Turmeric and many more:

Full list of ingredients to include in your green juice is at the end of this guide.

What Kind Of Fruit Should I Use In My Green Juice?

This is up to you, I recommend using fruits that you enjoy, except bananas (won’t juice well). Select firm fruits such as apples, pears, citrus fruits, pineapple, kiwi, cucumbers and berries etc.

Why Juice? Why Not Blend Or Chew The Greens?

Research shows that a diet high in fruits and vegetables is attributed to a degrease risk for many chronic diseases many Americans face. Yet less than 30% of the US population consumes 2 serving of fruit a day. Fruits and vegetables are filled with many essential nutritional elements needed by the human body. In-order to extract these fluids and nutrients, it is essential to juice them, this process breaks up the cell walls and separates the solids freeing up these valuable nutrients. Fresh juices are rapidly digested and assimilated by the body, in a matter of minutes. Minimal effort is required by the digestive system. Once consumed these vitamins, minerals, antioxidants and enzymes enter the body stream. Solid foods have to be digested over many hours before the nourishment becomes available to the cells and tissue.
Its impossible to eat in solid form the large amounts of apples, carrots, greens etc needed. It simple is impossible to eat in solid form the large amounts of fruits and vegetables in your glass. Lets face it in today’s world, many of us don’t have enough time to cook and eat such large quantities of fruits & vegetables.

Full detailed article on the benefits of juicing can be found here.

Top 10 Reasons To Juice
1. Best Way To Fulfill Daily Recommended Fruits & Vegetables
2. Rapid Intake & Assimilation of Vitamins, Minerals, Phytochemicals, Enzymes & Antioxidants In The Body.
3. Very Cleansing/Detoxifying (Assist In The Removal Of Toxins)
4. WEIGHT LOSS
5. Very Alkalizing (Diseases Thrive In Acidic Conditions)
6. Clears The Mind and Balance Mood
7. Improves Complexion
8. Increased ENERGY!!!
9. Improved Hair, Skin and Nails.
10. Overall Improved Health

An apple a day does not keep the doctor away, but a green juice a day will.

When Should I Drink My Green Juice?

I like to start my day with a quart of fresh green juice, however, if this is not possible its best to consume fresh juices before meals or a few hours after. This allows for proper assimilation of the vitamins and minerals in the juice. Eating a meal and then drinking juice slows down the absorption of nutrient in the juice. This also can cause indigestion, gas, and fermentation. Remember it only takes a few minutes for the body to absorb nutrients from the juice, drink it before a meal and you are all right.

How Much Green Juice Should I Drink Each Day?

I highly recommend at least a quart (equals a liter) of fresh juice a day. This will allow the body to experience a full blast of benefits. You can make a 16 oz juice in the morning and another 16 oz in the afternoon or evening. Get in a quart of fresh juice and you will easily surpass the recommended daily intake of fruits and vegetables.

What Kind of Juicer Do I Need?

This all depends on your budget, Juicers range from $90-$2500. An affordable and very easy juicer to use is the Breville Juicer, that’s under $150. However, the Breville isn’t the best with leafy greens. I’ve found that you get more yield of leafy greens with masticating juicers such as the Omega 8005. This juicer typically runs $280. The key is to use what you have now, and when you can invest in a higher end juicer go for it.
See this article for more details on the best juicer.

How Long Will My Green Juice Keep?

Ideally it is best to drink your juice shortly after it is made. Fresh juice begins to deteriorate over time, in-fact breakdown begins 30 minutes after it is pressed. More expensive juicers such as the Norwalk allow juices to keep for up to 3 days. Best rule is to drink within 24 hours, for those that have to prepare juice in advance.

Fantastic, now that you have the gist on green juice, get started and let me know how it all goes. If you have any comments or questions, make sure to leave them there.

Check out my page on facebook
Follow me on twitter

Subscribe to my newsletter below for weekly recipes, tips, and all things juicing.

Remember, A Green Juice A Day Will Keep The Doctor Away!