JUICES- ADDING COLOR & HEALTH TO YOUR LIFE!!

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1 JUICES- ADDING COLOR & HEALTH TO YOUR LIFE!! Juicing is essentially the process of extracting the juice from raw fruits & vegetables, pouring the delicious goodness into a glass. It is easy to prepare, a good friend to your taste buds & is good for your health, which can also add glow & energy to your life. Fresh juice is healthy & we all know that drinking the real thing is better than the sugary alternatives. Some people may wonder why it has become so popular in the past few years, especially since we can simply purchase readymade fruits & vegetables juice at the store. The nutrients in the store bought juices, however, are nowhere near the quantity or quality of those in fresh homemade juices made from whole fruits & vegetables, because the nutrients in store- brought have been pasteurized. Juicing all types of fruits & vegetables turns them into super foods that are easily & optimally absorbed by the body. It is generally recommended to always include some type of greens in your juice & the health benefits & flavor is also tremendous. It is also a great way for people who are not big fans of fruits & veggies to get their recommended 4 to 5 servings a day. Making fresh juice a part of a well balanced diet & is an important tool for achieving good health. Juicing provides a simple & efficient way to get your daily dose of fruits & vegetables with very little effort; you can drink the juice of far more vegetables than you could ever manage to eat at one time. You can even sneak in vegetables that you don't really like, as it is very easy to cover them up with stronger flavored fruits & vegetables. Overtime, drinking fresh juices actually re-formats your taste buds & you start to naturally feel attracted to eating a wider variety of fruits & vegetables- even the ones you previously disliked! Drinking fresh juice can help us adopt healthier eating patterns. For those of us who do not traditionally consume many fruits & vegetables, incorporating fresh juice can be a fun & different approach to increasing consumption of these important plant foods for improved health & wellness & reaching your weight loss goals. 1

2 Making juicing a part of your morning routine to ensure that your body receives a potent serving of fresh vegetables that have absorbed energy directly from our primary energy source: the sun's abundant radiance. This supports your system in cleansing toxins & maintaining optimal vitality & health. Spring is the perfect season for introducing this practice into your life. So, after your exercise, juice the cleaned vegetables & then drink its juice fresh before your full breakfast. Fresh vegetable juice is most effective when it is consumed within 20 minutes of being extracted from the vegetables & also when consumed before, rather than after, any substantial meal. This ensures that the maximum amount of nutrients can be assimilated. We must ensure that we drink our daily glass of juice on an empty stomach by preparing & drinking it immediately after returning from the morning walk when our body is eager to absorb all the nutrition possible. When juicing, typically opt for a combination of Carrot, Spinach, Broccoli, Celery, Red Pepper, and Green Bean & Apple for taste. One can also try Cucumber, Beet, Parsley, Kale, Asparagus, Arugula, Bok Choy, and Ginger & Lemon. Drinking juice is the best way to get concentrated nutrients into your body & overcome deficiency in the least amount of time. Extracting juice from fresh vegetables & fruits leaves the fillers behind, giving you only the concentrated liquid, which is full of vitamins, minerals & many other nutrients that we need for proper & balanced functioning of our body. Drinking fresh juices gives you instant energy & makes you feel better. Why Juice? Making fresh juice a part of a well- balanced, plant- based diet is an important tool for achieving good health. It reduces calories without nutrient deprivation; it also promotes healthy eating habits & is a delicious way to consume fresh produce. Fresh raw fruit & vegetable juices are extremely tasty either alone or in combination. The green drink is the epitome of refreshing, living energy from plant sources. Some people combine pineapple juice with the greens for a sweeter drink. 2

3 Should We Drink Juice Daily? Drinking juice is an easy way to have 2 fruit servings per day that is good for your daily intake of vitamins. But, keep a check on the sugar added to the juice. It's best to have fresh juice without any sugar or salt. Though such juice might taste a bit bland & sometimes sour as in the case of orange juice, you would gradually develop a taste for them. The best choice for a daily habit of juice is Carrot, Apple & Ginger, made with only one piece of fruit. Carrots are sweet but lower in calories & have about half the carbohydrates of fruits. Celery is also nice low- calorie filler, which can be added. Choosing Your Juice The best fruit choices that are okay to mix with vegetables are Green Apples, Kiwi Fruits & Pears. Add Lemons & Limes, as we don't include these in the 'fruit' category, but it helps to cleanse your stomach & also neutralize the bitter taste of some of the green vegetables. Try a 'Green Juice' or ' Green Smoothie'- this usually means that it contains some dark green leafy vegetables, which are the most nutrient dense of all vegetables & are extremely valuable to our health. It can also be mixed with fruits in moderation. Some Rules to Enjoy Fruits & Vegetables in a Healthy Way The whole fruit is always better when juice is extracted from it. Vegetable & fruit is food, while juice is medicine. Our body knows exactly how much of food it needs, while juice can overwhelm the system. It is always better to eat one sort of fruit at a time & if you are sure that these fruits combine well, use 3 different sorts maximum. When making vegetable & fruit salads, eat them fresh, with no dressing. Canned fruit have too much sugar & other preservatives & are not a substitute for fresh ones. We should take fruit juice in diluted form. Dilute juice with warm water 50:50 proportion. Vegetable juices are not as stressful for the system as fruit ones. They also should be made out of Maximum 3 or 4 different vegetables & not mixed with fruit. If people drink vegetable juice, they will get the most nutrients. These nutrients are also better absorbed by the body. Drinking a glass of fruit or vegetable juice two to three times a day will give you the most complete nutrients. The key in healthy diet is to eat all the food groups including: Meat, Vegetables, Fruits, Grains, Nuts, etc. Nutrients in juice form are better absorbed by our bodies. A glass of vegetable juice after each meal will replenish the body of much needed nutrients. You will also get plenty of fiber which helps to reduce cholesterol & keep colon healthy. Actually, our body transforms the food into a liquid form to absorb the nutrients. So, juicing is the best way to help our bodies in getting the most nutrients it can get. 3

4 Carrot, Celery & Cabbage Juice Ingredients: 2- Cucumbers 1- Celery Stalk 1 inch piece- Ginger A Handful of Parsley 1-Apple or Citrus Fruit Method: Wash all vegetables & juice them together. Serve it fresh. Vegetable Juices Vegetables don't have the sugar content that fruits do & might not make the same kind of sweet & tasty first impression on your taste buds. But lack of sugar content is also what makes vegetable juices awesome. They are low in calories, no-fat & have chock full of wonderful nutritious benefits. It is a juice drink made primarily of blended vegetables & also available in the form of powders. Vegetable juice is often mixed with fruits such as: Apples or Grapes to improve flavor. It is often touted as a low- sugar alternative to fruit juice, although some commercial brands of vegetable juices use fruit juices as sweeteners & may contain large amounts of sodium. Juicing Makes Veggies Easier to Digest Some people experience digestive issues after eating a heap of vegetables. As healthy as veggies are proclaimed to be, the fact is that not all of us can easily digest them. Vegetables tend to be quite high in fiber- both soluble & insoluble. While soluble fiber can be soothing for the gut, large amounts of insoluble fiber can prove pretty troublesome, especially if your digestive tract is not in proper working condition. This inability to digest vegetables applies to a lot of the best vegetables out there: Celery, Onions, Broccoli & even leafy greens like Spinach, Kale & Watercress. It is generally advised to simply juice your veggies. Vegetable juices are very easy to digest, since the juicing process removes the fiber, making things much easier on your digestive system. 4

5 Veggies are Low in Sugar-Vegetables don't have much sugar, especially the veggies that grow above ground & even if you have an insatiable sweet tooth, that's not as bad as it sounds. Fruit juices are delicious because they have a lot of sugar & even though the sugar in fruit is all natural, it still isn't the best idea to consume hundreds of grams of it per day. Whereas, the fiber in the fruit would fill you up & naturally prevent you from consuming too much of its sugar goodness, juicing removes the fiber from the fruit, making it all too easy to ingest a ton of sugar in just a few glasses of freshly pressed juice & overdue it on sugar. On the other hand, vegetables are naturally low in sugar. One can drink one or two glasses of vegetable juice per day- getting all the various nutritional benefits they bestow on us. Focus on Green Juice, Not Fruit Juice It is an important distinction to make because if your juice contains too many fruits, it will be both higher in calories & sugar (fructose). You can add in an Apple, a Kiwi or a handful of berries to give the juice flavor, but the bulk of it should come from organic, green veggies- Spinach, Celery, Kale, etc. Unfortunately, green juice has a stigma for tasting bad & many people avoid it simply because of its color. It may take some time for getting used to it, but green juice actually has a very pleasant flavor & if you are new to juicing, you can start with more mild-tasting vegetables, like Celery & Cucumbers. From there you can work your way up to Red Leaf Lettuce, Romaine Lettuce, and Spinach along with Parsley & Cilantro. Greens like Kale, Collard, and Dandelion & Mustard Greens are quite bitter, so you will want to start slowly & add just a few leaves at a time. If you would like to make your juice taste a bit more palatable, especially in the beginning, you can also add these to your juice: Get Tons of Veggies With Little Time & Effort- Preparing a delicious bowl of salad, grilling carrots to perfection, steaming some spinachall this takes time & there's only so much you can eat in one meal. Juicing sort of eliminates that. With juicing, you can easily meet your daily recommended intake of vegetables each & everyday, with just a glass or two. An Easier Option- Juicing the vegetables is an easier option, rather than chewing the vegetables throughout the day. So, an easier option is to put them in the juicer & drink a cup to your health. Make it a habit to drink a glass of juice daily, the first thing in the morning. Hydrates the Body- The body remains hydrated because you have your dose of vegetables in the liquid form. Hence, be it a cup or cups of vegetable juice that you drink, it obviously features in the measure of water which you must drink daily. Great Green Juice Ingredients: 2- Green Apples (Sliced) 4- Celery Stalks 1- Cucumber 6 to 8- Leaves of Kale 1/2- Lemon (Peeled) 1 inch piece- Fresh ginger Method: Churn, Pour & Serve the juice Limes & Lemons:- You can add one half of a whole lime or lemon in the juice, as they work well to cut bitter flavors. Cranberries- You can also add some cranberries if you enjoy them. 5

6 Fresh Ginger- This is an excellent addition if you enjoy the taste. Though, we prefer to blend fruits & juice the veggies. Although, fruit serves a useful purpose in juicing (sweetening these vegetable juices) - vegetables are better than fruits, when it comes to juicing. The Do's & Don'ts of Juice Consumption Do not add sugar to your juice, as juices contain the natural sugar present in the fruit & thus do not require any extra sugar. The extra sugar can lead to gum & tooth diseases & obesity. Do not sieve out the pulp of the fruit, as the pulp contains roughage & fiber, which is extremely important for the digestive system, hence, the pulp of a fruit should not be sieved out of the juice. Always consume freshly squeezed juice, it is not advisable to consume stored juices. Cleanliness is necessary. Always wash the juicer before & after using it, also the fruits or vegetables should be thoroughly washed & properly peeled. It is always advisable to dilute the juice for kids. It is not advisable to consume juices that come pre-packaged in tetra packs. It is not advisable to have more than 1 or 2 glasses of juice a day. Give more importance to the consumption of solid foods such as grains & solid vegetables. Juicing Offers Vital Nutrition- It offers your body a myriad of essential vitamins & minerals in their most natural & potent state. With so little digestion required, the body absorbs & assimilates the juice's supply of nutrients, quickly & effortlessly. Benefits of Drinking Juices Juices are the perfect fast food for today s eat- on- the- run lifestyle. The nutrients present in juice quickly assimilate, since the body does not have to separate out of the fiber. Drinking juice is the best way to get concentrated nutrients into your body & overcome deficiency in the least amount of time. Juices should not be used as a substitute for whole produce, but as supplements to them. Drinking fresh juices gives you instant energy & makes you feel better. In addition, you get many other benefits of drinking juices extracted from fresh vegetables & fruits which are listed below: Provides Nutrients Essential for Growth & Renewal- Fruits & some vegetables contain substantial amounts of carbohydrates which supply most of the energy we use to live & perform work. They contain generous amounts of vitamins, which regulates metabolism & helps in the conversion of the fats & carbohydrates into energy. They also contain minerals that are necessary for the nerve & muscle function & are the building material for some body tissue. 6

7 Protective Effect- It can protect the body from major diseases like Cancer & Heart Disease. Some are high in substances called anti-oxidants, such as beta-carotene, vitamin C & E & selenium, which are nutrients that protect cell membranes from the damage. Some are rich in other anti-cancer compounds. This is especially true of the cruciferous family to which the cabbage belongs. Prevents Disease- Nutrients absorbed from juicing helps protect against cardiovascular disease, cancer & various inflammatory diseases like: rheumatoid arthritis. Juicing can also help to raise the ph level in our bodies, preventing against certain conditions such as heart & kidney disease, osteoporosis & diabetes which have been shown to be associated with acidic imbalance in the body. Medicinal Effect- It can be your best non- prescription drugs. For example, Blueberries are an effective anti-diarrheal agent & ginger is as effective as well promoted, motion-sickness drug & new studies show that it also relieves nausea & stomach discomfort. Heals & Detoxify- Juicing is one of the best ways to heal & detoxify the body, it s also one of the quickest. Everyone knows the major benefits of getting enough fruits & vegetables into our diet; daily-juicing makes this even easier & more convenient. Drinking a glass a day will boost your health, gives you more energy, detoxify your body & increase recovery from an illness. Many people have even healed diseases with juicing. Reforms Eating Habits- You will find that through juicing, you re eating choices improves naturally. Foods that weaken your energy & sense of well being slowly lose their appeal once you have been awakened to experience of feeling healthy & energetic. Also, awakened body intelligence directs & guides the body towards obtaining optimal health. Weight Loss- It is believed that if you start your day with a glass of fresh juice then it helps you with weight loss & maintenance. A healthy body does not easily gain weight. A healthy body will urge you to exercise & eat lighter because storing food is a drain on the organs & metabolism. So, adding juices to your diet will improve your health & help you lose weight. Transforms Poor Diet to Healthy One- Very few of us are eating the diet we need to in order to achieve optimal health. With the introduction of raw fruits & vegetables juicing to your daily diet, even an admittedly poor diet becomes extremely healthy & life-giving. So, improving your health is possible without making drastic changes to your diet. Improves State of Health- As ingesting vital raw plant foods improves health more than any other supplement, powder, and drug therapy or health program. Consuming vital plant food in the form of vital juices improves your state of health without abstinence or self denial. Keeping a vision of optimal health will awaken your body's desire to consume vital foods & their juices. 7

8 Reduces Food Cravings- Everyone can relate to having a craving for some kind of food or snack, as it is an intense desire to consume a particular food especially when under stress. Foods rich in carbohydrates & refined sugar such as cake, ice cream & chocolates are often more craved than other foods. These cravings for starches, sweets, and junk food or snack foods are described as a compelling craving & are considered an addiction. Those with a food addiction have been found to be plagued with symptoms like depression, insomnia, irritability, headaches & mood swings, which seemingly can be temporarily relieved by eating foods they crave for. Other reasons why these cravings develop includes: lack of nutrients, a diet high in refined sugar, skipping meals & feeling of intense hunger & avoiding of favorite foods while on a strict diet or on a restricting diet. If sugar is what you need, an apple or orange juice can take care of that. The sugar that comes from fresh produce is naturally occurring & ultimately better than processed sugars. Herbs & spices can also give the juices different flavors. Whereas, drinking fresh juices is beneficial, you must ensure that you use only fresh vegetables & fruits for preparing different types of juices to get your body all the required nutrients. Health Benefits by Juicing Every Color There is nothing that brightens up a day like a kaleidoscopic range of fresh produce patiently waiting on the kitchen counter, ready to be juiced. Drinking a rainbow of fresh fruits & vegetables isn't just good for your health but it s good for your soul as well. It's no secret that colors affect your mood. Colors inspire you & eating a variety of colors is really good for your body. 8

9 Red Fruits & Vegetables Benefits of Red Red fruits & veggies are not only beautiful, that gorgeous scarlet color is an indication of some powerful nutrients. Deep red or bright pink fruits & vegetables contain phytochemicals, such as lycopene & anthocyanins. Other nutrients found in red produce include ellagic acid, quercetin, which comes with a range of health benefits such as Lowering Blood Pressure, Reducing Tumor Growth & LDL Cholesterol Levels & scavenging your body of harmful free radicals. Red Fruits &Vegetables Beetroot Cherries Cranberries Guava Pink Grape Fruit Pomegranate Radish Raspberries Red Apple Red Bell Pepper Red Cabbage Red Onion Strawberries Tomatoes Watermelon 9

10 Orange & Yellow Fruits & Vegetables Benefits of Orange & Yellow Cheery oranges & bright yellows aren't just rejuvenating to look at- they're good for you too. Next time you pick up a beautiful orange hued vegetable, think beta carotene, a phytochemical our bodies convert into Vitamin A, a powerful antioxidant that's known for promoting healthy eyes & immunity. As for the deep orange fruits- they contain another group of phytochemicals called bioflavonoids, which work together with Vitamin C to fight diseases, strengthen bones & teeth, help heal wounds, boost skin health & promote heart health. Orange & Yellow Fruits & Vegetables Apricot Butternut Squash Carrot Corn Lemon Mango Sweet Potato Nectarine Oranges Tangerine Passion Fruit Peach Pear Pineapple Pumpkin Starfruit 10

11 Green Fruits & Vegetables Benefits of Green Eat your greens, as you have plenty of variety to choose from. Green is probably the most important color for fruits & vegetables. Green vegetables contain various vitamins, minerals, antioxidants & plant nutrients including chlorophyll, fiber, calcium, folate, vitamin C &beta-carotene. A group of phytochemicals found in cruciferous vegetables like Broccoli, Cabbage & Brussel Sprouts which helps protect against diseases like Breast & Prostate Cancer. Green Fruits &Vegetables Artichokes Green Asparagus Avocado Green Capsicum Broccoli Brussel Sprouts Celery Cucumber Green Grapes Green Olives Jalapenos Kiwi fruit Leafy Greens Lime Okra Peas Zucchini 11

12 Blue & Purple fruits & Vegetable Benefits of Blue & Purple Blue & purple fruits & vegetables make for some nice colored juices. But, that's not the only reason to include these in your juicing routine- they contain a plethora of disease fighting, health-boosting phytochemicals. Blue & Purple Fruits &Vegetables Acai Berries Blackberries Egg plant Figs Plum Purple Grapes Purple Asparagus Purple Cabbage Purple Carrot Turnip 12

13 White Fruits & Vegetables Benefits of White White fruits & vegetables are not exactly colorful, but what they lack in color, they make up for in health benefits. White produce contain nutrients which protects against colon, breast & prostate cancers. In particular, vegetables from the onion family i.e. Garlic, Onions & Scallionsshare a group of phytochemicals that are crucial to good health. The most well-known member of this phytochemical group is Allicin, it can help lower Cholesterol & Blood Pressure as well as increase the body's ability to fight infections. In fact, Allicin ranks among the most potent phytochemicals to promote good health. White Fruits & Vegetables Garlic Cauliflower Banana Coconut Lychee Mushrooms White Onion Turnip White Asparagus White Corn 13

14 Can All Vegetables & Fruits Be Juiced? When you first start juicing, you might get the urge to churn every known fruit & vegetable down the chute of your juicer. The beauty of juicing is that it allows you to quickly extract liquid nutrition from fruits & veggies you might not normally eat. Still, there are some fresh produce, which are better consumed whole or in a smoothie form. Some just don't have enough water content to juice while others have a consistency that makes them difficult to juice Avocados- It cannot be juiced, but can be blended perfectly. Fig- The fleshy fig fruit cannot be juiced, but they taste fantastic in a smoothie. Bananas- It is an ideal blending fruit that you can toss into your blender with a healthy vegetable juice, you just whipped up. Bananas also are welcome taste additions to juice recipes, because these fruits have an awesome way of adding sweetness & creaminess to anything they're added to. You can use half a banana or a whole one to instantly sweeten those juices that are a bit rough on your taste buds. Why Do We Have to Drink Fresh Juice Right Away? Fresh juice is better consumed fresh & that means within the first 20 minutes. The reason for this is simple, as fresh juice & all its benefits come from its freshness. Many of these nutrients are time-sensitive. As soon as you slice a fruit or vegetable, few of them starts to turn brown so, the same happens to juice as well when it is kept outside for a long time. When fruits & vegetables are juiced, adding lemon juice may slow the oxidation a bit, but it won't be able to protect the integrity of the juice against exposure to the air. With prolonged exposure to air, the vital enzymes & nutrients in the juice begin to deteriorate & are mostly gone within 20 minutes time. 14

15 Drink Juice at Its Freshest When fruits & vegetables are sliced & diced or crushed to produce juice, you're essentially breaking open the cell walls of these nutrient-rich foods & exposing the various vitamins, enzymes, minerals & phytonutrients found in the produce & the antioxidants & other phytonutrients begin to breakdown almost immediately once they are exposed to light & air, gradually losing most of their nutritional content. Juicing: Healthy Detox or Diet Trap? Juicing is a great way to detox the body, prevent disease & lose weight. There's something appealing about being able to blend up Broccoli, Kale & Cucumbers & mask them with the sweet taste of Strawberries. You get your vitamins without having to chow down on salad everyday at lunch. Going on an all-juice diet is not a good idea, as your diet should be balanced & healthy & all food groups such as protein, dairy, whole grains, fruits & vegetables & fats should be included. Although, going on a liquid diet might help you lose weight for a short period of time, it can seriously mess up with your metabolism. And once you re-introduce solid foods in your diet, the lean muscle mass starts to break down after just a few days- meaning your body will burn fewer calories overall & the pounds will quickly pile back on your body. So, because of this reason, 'Very few people will ever voluntarily consume a liquid diet for life'. Thus, juicing in moderation can help you consume essential nutrients, but it's not a good way to detox or diet. Tips on Getting Best Out of Juices Always wash fruits & vegetables- even organic produce could carry bacteria. Include the stems & leaves of vegetables because they have a high vitamin & mineral content. Drink the juice within 20 minutes of preparing it, or it can get oxidized by exposure to air & develop a sour taste. Add Lemon juice to preserve the natural color & reduce the oxidation of essential nutrients. If you must prepare juice early, keep it refrigerated with a tight lid or freeze in dailyserving-size containers immediately & drink it straight after thawing. If you want to lose weight, then drink vegetable juices, as they contain fewer calories than fruit juices. If you have a sensitive stomach or irritable bowel syndrome (IBS), ensure that you dilute juices with water (3 parts of juice with 1 part of water). Blending is better than juicing as it retains the pulp & skin of the fruits & vegetables. Include Vegetables in the mix & only use a small handful each of just 2 types of fruit, such as berries & a small banana. Add the juice of half a lemon. This will mask the taste of vegetables & make the juice taste sweeter without adding more fruits or sweeteners. Add fats such as chopped walnuts or flax seeds, to slow the absorption of the sugars. Pick Apple or Berry juice over citrus, which is worse for teeth & more likely to erode enamel than other juices. Fruit Juice softens tooth enamel, which protects teeth from decay, so wait for one hour after drinking & before brushing your teeth as this will give the enamel time to harden. Avoid flavored water, as it also contains lots of sugar. Never drink juice from the bottle, as this bathes the teeth in juice & increases the chances of damage to the teeth. 15

16 Smoothies v/s Juicing: Which is better? To the untrained & inexperienced eye a smoothie & a juice might seem like the same thing or at least very similar. Although both are drinks that are typically made with fruits & vegetables, there are some significant differences between the two. Smoothies include a greater variety of ingredients & have a thick consistency, while juices have simple recipes & leave out the fiber & pulp of produce. In terms of health & nutrition, both smoothies & juices can be great additions to your own rather than relying on store brought products. The latter are often high in calories, sugar & preservatives. Smoothies are typically better at keeping you feeling full & if made thoughtfully, can include enough macro nutrients, like protein, carbohydrate, fats & fiber to replace meals. Drinking juice alone may help you lose weight in short period of time, but you cannot live on juice forever. A major & important difference between juicing & smoothies is fiber content. Fiber is the material that makes up the bulk of fruits & vegetables. When you juice, you pull out all the other nutrients from these fresh produce. What gets left behind is the fiber. Fiber is a necessary nutrient & one that helps you in many ways. Fiber keeps your digestive tract healthy & running smoothly with regularity. It helps to lower cholesterol levels & controls your blood sugar. Fiber is also an important part of maintaining a healthy weight because it fills you up without adding calories. Juicing removes the fiber, but smoothies do not. This is one great advantage of the smoothie over juice. 16

17 What Makes a Smoothie? Apple, Cucumber & Lettuce Smoothie Ingredients: 1- Apple 1- Cucumber 1 Head- Lettuce 1 Teaspoon- Fennel Seeds Method: Cut the apple & remove the seeds, peel the cucumber & cut into rough pieces, chop the lettuce. Put all the ingredients in a blender & mix well, adding a teaspoon of soaked fennel seeds in it. Add some water if the mixture is too dry. Pour in a tall glass & serve. Juice & Make Smoothies the Right Way Whether you choose to make juice or smoothies, or both, to get the maximum benefit it is important to consider how you make them or use them. When making juices & smoothies use a variety of fruits & vegetables to get the maximum nutrients. Different types of produce have different vitamins, minerals, antioxidants & other beneficial nutrients. If you are hoping to lose or maintain weight, stay away from high-calorie ingredients. When making smoothies it can be especially easy to go overboard & add in too many calorie-dense foods like milk, ice cream & sweeteners. With juices, too many fruits & not enough vegetables can take your calorie count up too high. Another consideration is how you use your juices & smoothies. Although many people tout the benefits of going through a juice cleanse, there is little evidence that it does much for your health. And many doctors would caution against subsisting on juice alone. You cannot get all the nutrients you need from juice. On the other hand, with smoothies, it is possible to get all the nutrients like protein, fats & carbohydrates as long as you plan your recipes carefully. Smoothies are similar to juices, in that they allow you to get a drinkable form of your fruits & vegetables. When making a smoothie, you put whole fruits or vegetables in the mix. They are generally made in a blender, which chops up your food into very small pieces. A big difference between a juice & a smoothie is texture & consistency. Smoothies have more texture & are thicker than juices. You can also include more varied ingredients in smoothies. Juices are typically made from one type of fruit or vegetable or a mix of a few. Smoothies, in addition to the produce, also often include nuts or seeds, dairy or super foods & sweeteners. Pear, Celery & Ginger Smoothie Ingredients: 1- Pear 2- Celery Stalks, 1 inch piece- Ginger Method: Peel & remove the seeds of the pear & cut it into rough cubes, chop the celery & add all the three ingredients into the mixer; mix well & add some water if the smoothie is too dry. Pour in a tall serving glass & enjoy with a pinch of cinnamon powder on top. Juices & smoothies each have their benefits & their downsides, but when made correctly & integrated thoughtfully into your diet, both can add nutrition & help you lose or maintain weight. For the truly adventurous & health conscious use fresh juice as the liquid in your smoothie. This takes more time, but the result is one healthy, nutrient dense beverage. 17

18 Thus, the more the better doesn't work in case of juice consuming. Drinking fresh juice is beneficial, you must ensure that you use only fresh produce for juicing. You should also be aware of juice recipes to prepare different types of juices to get your body all the required nutrients from a variety of vegetables & fruits. In addition, you must also be aware of the juice type best suited to extract the fresh fruits & vegetables into juices as our body can assimilate only that much as it can, everything else turns into toxins. 18

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