When 2024 rolled around, I made some notes in my planner about things I wanted to try this year. If you are on social media, you know that the “must try” list can get quite lengthy. It seems like everyday there is a new amazing discovery that will change your life. Now, I am up for anything, but I know the deal. And I think you do too. There is no magic pill. No quick fix. Quite frankly; there is no easy way out.
With that said, I do believe there are things that can enhance your overall health. And trust me, I have tried quite a few. Some became part of my daily routine. Others were not worth the hype. But after listening to a Podcast on January 2nd of this year, I decided that juicing, might be worth revisiting. More specifically, green juicing.
Years ago, I bought a juicer and used it for several months. My biggest issue, was that it was a pain. Mainly, cleaning all the little parts. It was also time consuming, kind of wasteful and pretty expensive. But this Podcast was very persuasive. You can listen HERE.
I decided to buy a small, inexpensive juicer and give it another go. After some research I decided on the Magic Bullet Mini Juicer. I have been really impressed with this little juicer. It is compact and fits nicely on my counter, has tons of power, and is fairly easy to clean.
But, lets not get ahead of ourselves. First let me highlight some of the research that was most enticing to me.
Why Green Juice?
Vitamins & Minerals
50% of American are deficient in Vitamins A, C and D. In addition, 9 out of 10 Americans are deficient in Potassium, 8 out of 10 in Calcium and 7 out of 10 in Magnesium. Those are pretty staggering statistics. Especially since these nutrients are essential for strong bones, fighting infection and regulating hormones.
So why are we so deficient? In 2003, a Canadian study found that soil qualities have rapidly diminished in the past 50 years. Meaning, the nutrient content in the vegetables we consume has also decreased. At the same time, processed foods have also become a staple in American diets. A third reason, is cost. Nutrient-dense foods are not making it to dinner tables because they are too expensive.
Don’t worry, there is some good news. Green juice is an easy and efficient way to add vitamins and minerals back into your diet. Spinach alone, is rich in vitamin A, vitamin C, vitamin K, iron, folate, and potassium. Spinach also adds protein. Every 100 grams of spinach contains nearly 2.9 grams of protein. And because you will be consuming the nutrients in a liquid form, they are more easily absorbed.
Fiber
Fiber aids in digestion, yes, but it is much more complex than you think. Fiber essentially keeps things moving in your body. For example, you may have heard that Fiber helps lower cholesterol. This is because it binds to cholesterol and moves it out of the body before it is reabsorbed.
Plant-based fibers have been shown to be even more effective in this process. Beets, broccoli, carrots and apples are all suggested as heart-healthy foods – and guess what? They are excellent for juicing.
Antioxidants
Next, Antioxidants. When the pulp and starch are removed in the juicing process, you are left with a liquid superhero boost. Antioxidants scavenge free radicals from the body and protect from damage caused by oxidation. Antioxidant compounds may even reduce the risk of certain cancers.
Juices work best on an empty stomach first thing in the morning. The fresher and colder they are the more rich in antioxidants they will be. So, before you reach for coffee, or even a calorie-laden smoothie – try a green juice!
Energy
As I started reading about the benefits of Green Juice, this category was of particular interest to me. Could vegetables give you the same zing as coffee? As I mentioned above, leafy greens contain magnesium, iron and B vitamins, which are all natural energy boosters. Iron is responsible for transporting oxygen in the blood, providing daily energy for everyday life. Magnesium helps to regulate protein synthesis and muscle function. B vitamins play a key role in breaking down glucose into ATP, releasing energy from the food we eat. So you can see how green juice can really be the “jump start” your body needs to begin producing energy.
Gut Health
Oddly enough, gut bacteria seems to be all the rage these days. No, really. More and more research is pointing to the interplay of gut health and overall immune response. 80% of our immune cells are held in the gut, and quality of your microbiome determines how efficiently your body can function. Including fighting infection.
The things we eat also change the way we feel both physically and mentally. Just think about the way you feel after eating fast food. Lethargic, thirsty, irritable. Processed foods lack vitamins and minerals, are high in sodium and typically causes a severe blood sugar spike.
Greens counteract all of this. How? By creating a diverse base layer in your gut. This gives the bacteria a place to nestle and grow, improving the local environment. The bacteria and other micro-organisms are able to thrive, protecting our body from potential pathogens.
Skin Health
Glowing skin, starts from within.
The skin is the largest organ in your body, and it says a lot about your overall health. Nourishing the body with healthy plants is the first step to healthier skin.
Foods rich in Vitamin C, are a good place to start. Berries, Broccoli and Carrots are a great source of this important micro-nutrient.
Studies also show that leafy greens help to promote regular cell turnover. (this makes sense when we think back on what they do in the gut) Dead cells on the surface of our skin give it a dull quality. Greens along with regular exfoliation can bring the brightness back.
Hydration is another key component to healthy skin. This is something that I noticed within the first few weeks of drinking a daily green juice. My skin seemed brighter, but also a lot less dry. Along with all the vitamins, mineral, fiber and antioxidants, you are also getting a boost of hydration. Surprisingly, cruciferous vegetables like broccoli, cauliflower, cabbage and arugula are all excellent sources of water. If it is hard to eat them – try juicing them.
Top 3 Take-Aways
- Overall I felt Healthier. I know that sounds a bit generic, but drinking a big glass of green juice first thing in the morning truly makes me feel great. I am alert, energized and satiated throughout the morning. I did not feel bloated, despite all the extra vegetables. It was actually the exact opposite. I felt lighter and more “regular.”
- Hydration. After consuming a green juice every morning for about 6 weeks, we went on vacation. Within a week I noticed a difference in my skin and hair. It felt dry and dull. Green juice is like ultra-boosted water, filled with vitamins, minerals and electrolytes!
- Transformed Nutrition. Even with the best diet, there is no way to get everything you need. Supplements are great, but there really is no substitute to real whole organically grown fruits and vegetables. Juicing is such an efficient way to get an extra dose each day.
Top 3 Set-Backs
- Clean Up. Not going to sugar-coat it, this part is a pain! The mini juicer I ordered, definitely made the process easier, but it is still messy and time consuming to clean the parts. I will say, this model has a great cleaning brush and if you do it right away (DON’T let it sit) it really only takes a few minutes.
- Cost. Organic produce is not cheap, and you need a lot of it. 3 big handfuls of Spinach does not produce a large amount of juice. I try to plan my juice recipes ahead of time so that I don’t over-buy or waste.
- Consistency. To see results, you must be consistent. Nobody is perfect, but at least 6 weeks is needed before you will notice lasting results. This means you need to stick with it! So many people try supplements for a week and say “it didn’t work.” Give your body time!
What I Recommend
Above I mentioned creating weekly juice recipes. Below I have added my favorite 3, that target certain outcomes. Pick 1 juice per week, and prep the ingredients. Chop up the celery, separate and wash kale leaves, etc. Sometimes we go a little overboard and some produce might go bad. Just buy the ingredients for 1 juice and stick with it for the week. I also sometimes add in fruit that is on its way out. My kids don’t want smushy raspberries, but they are great for juice!
Make juicing part of your routine. I do it while I am getting breakfast ready. I might be toasting a bagel for Leo or waiting for my coffee to brew – in the mean time, I make my my juice!
Notice how you feel. I am ultra-aware of how certain foods make me feel, and I want to feel my absolute best. Once you start paying attention, you will want to keep the good things going and leave the bad stuff behind.
I hope this was helpful! Let me know if you go GREEN!
