Not sure how to juice? We’ve got you covered.
The thought of subsisting on juice and only juice for even just a day might make your stomach growl, but there are benefits to juicing, even if you’re also eating solid foods.
We chatted with Samantha Gladish, a holistic nutritionist & wellness coach at holisticwellness.ca, to share her helpful tips for first-time juicers.
What would a typical one-day juice cleanse look like?
“As with most juice cleanses, the primary focus is to provide your body with array of nutrients from vegetables and fruit. Typically, you would enjoy a variety of cold-pressed juices throughout your day.
“For example, CEDAR Juice 1-day cleanse offers a variety of six cold-pressed organic juices. You start your day off with Kale Made Good, which is a blend of kale, Swiss chard, romaine, cucumber, lemon, parsley, ginger and pear – loaded with antioxidants and minerals and [helps] to energize the body in the morning.
“As the rest of the day continues, you would [have] five other juice blends, such as Pineapple Head, another Kale Made Good, Lemon’s Your Lucky Day, Skip to the Beet and end your day with Cracked It. [The last one is] a blend of cashew, hemp, coconut nectar and vanilla bean. It’s [has] healthy fats, which keeps you satiated throughout the night.”
What are some of the healthiest, most nutrient-dense juice blends?
“Typically, blends that contain a lot of green vegetables are the most nutrient dense. This is because greens, such as kale or swiss chard are alkalizing, loaded with minerals such as calcium and magnesium, plus they contain vitamin C.”
Is there ever a bad time to do a juice cleanse?
“Going from one side of the pendulum and swinging all the way to the other side can be a little bit of a shock to the body,” says Gladish about following up a week of indulgence with a week of juicing. “I would advise someone who is eating unhealthy to slowly start eliminating sugars, caffeine and processed foods for a few days leading up to a juice cleanse. Just a few days of eliminating the foods [that are low in nutrients] can help prepare you for a few days of juicing.” (Here are 12 foods to cure your junk food hangover.)
What do you suggest for someone who wants to try juicing, but doesn’t want to cut out solid foods?
“Include a variety of cold-pressed juices throughout the day, as well as incorporate simple and healthy salads. The point of a juice cleanse is to give the digestive system a rest, so choosing foods that are easier to digest would be the best option. Salads, steamed veggies or pureed vegetable soups would all be great options if someone wants to include some solid foods.” (Check out these healthy salad recipes.)
Is there anyone who should not juice?
“Pregnant women and those with diabetes should avoid juicing, says Gladish. “However, they can most certainly incorporate cold-pressed juices into their diet. For the most part, many people would benefit from incorporating fresh juices into their diets. It’s an easy and simple way to supply the body with vitamins, help combat fatigue and improve overall health.”
Is there anything you shouldn’t do while juicing? Can I still exercise?
“It can really vary for each person. Some people will feel quite energized during their cleanse, while others may feel more fatigued. It’s important to listen to your body and not push yourself beyond your limits.
“Yoga or walking would be a great compliment to an extended juice cleanse [that lasts longer than three days]. Some athletes or people who exercise daily may find there is not enough calories in a juice cleanse to sustain them throughout their workout. In this case, it may be wise for them to lighten their exercise load for a few days while cleansing.” Or they can choose a cleanse that allows them to eat solid food. (For that type of cleanse, see the link below.)
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