The Everything Giant Book of Juicing (7 page)

Named for this concoction of cruciferous vegetables. All members of the cabbage family, they’re rich in the vitamins, mineral, and fiber believed essential to preventing and fighting cancer
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If you’re a type 2 diabetic, consult with your doctor about juicing. Broccoli juice has been seen to interfere with some diabetic medications.

1. Process the broccoli segments through an electronic juicer according to the manufacturer’s directions.
   
2. Add the cabbage, followed by the cauliflower.
   
3. Add the kale, followed by the lemon and the apples.
   
4. Whisk the juice together to combine and serve over ice.
   

PER SERVING:
 Calories: 291 | Fat: 2g | Protein: 13g | Sodium: 163mg | Carbohydrates: 67g | Sugar: 35g

The addition of cinnamon in this recipe is useful for controlling blood pressure
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1. Process the apples through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery. Add the cinnamon to the resulting juice.
   
3. Whisk the juice together to combine and serve immediately.
   

PER SERVING:
 Calories: 132 | Fat: 0.5g | Protein: 1.6g | Sodium: 109mg | Carbohydrates: 33g | Sugar: 24g

Root vegetables are a staple on any juice fast because of their soluble fiber
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1. Process the beet and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the apples and sweet potato, followed by the onion.
   
3. Mix the juice thoroughly to combine ingredients and serve immediately.
   

PER SERVING:
 Calories: 307 | Fat: 0.8g | Protein: 5g | Sodium: 208mg | Carbohydrates: 75g | Sugar: 38g

The fresh juice of mango mixed with an herbal tea of your choice provides a really great tasting tea that’s good for detoxing
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Herbal teas have been around for many years and have been used to treat a variety of health problems. They are also known for their earthy taste and soothing effect. There is a wide variety of herbal teas available in the market, some especially recommended for the detoxification process. As well as being delicious and nutritious, herbal teas are often caffeine-free.

1. Process the mango through an electronic juicer according to the manufacturer’s directions.
   
2. Pour water over the tea bag and let steep for 2 minutes.
   
3. Add
   ¹
   ⁄
   ₄
   cup mango juice to the tea and stir.
   

PER SERVING:
 Calories: 69 | Fat: 0.2g | Protein: 0.6g | Sodium: 18mg | Carbohydrates: 18g | Sugar: 15g

There’s been an awful lot of hype on the subject of juicing and its relationship to weight loss. Juice and juicing has become all the rage in celebrity circles and it seems like there’s a new juice diet every week. But just as you wouldn’t buy a car from somebody who doesn’t know how to drive, taking diet advice from svelte celebs who’ve never had a real weight problem is probably not such a great idea. First and foremost, juicing is only one aspect of a comprehensive weight loss program. You still have to exercise, you still have to eat the right kinds of foods, and above all, avoid the temptation to “binge” on the fattening stuff one day, then “purge” with a juice fast the next. That’s the sort of habit that can wreak havoc with your digestion and your metabolism, as well as decrease your chances of lasting results. It’s always a good idea to consult with your health practitioner to rule out any pre-existing conditions or health problems.

The good news is, it’s true, even by juicing only three or four times a week, you can expect to eliminate pounds of excess water weight and waste that may have been stored in the bowels. Further, your increased energy levels may help to metabolize your food faster. But to take weight loss to the next level, you need to burn fat.

How do you do that? If you want to lose weight, you have to take in fewer calories than your body needs. The amount of calories your body needs depends on factors such as your age, sex, level of activity, and so forth. So let’s say you need 2,000 calories a day. When you only consume 1,200 or 1,500—then your body isn’t getting enough fuel to have the energy to maintain your normal, active life. Your system will then have to get the energy it needs from your stored fat cells. So if you eat 500 calories less than your normal requirement each day, it’s enough to help you lose a pound per week. And that can add up to a significant weight loss over time.

Where does juicing fit in? Juice is extremely low in calories, provides a host of essential nutrients, and can contain enough soluble fiber and simple sugars to help you “feel full.” It’s an effective and easy-to-prepare meal or snack substitute that’s low in calories, delicious, and a very healthy way to eliminate those 500 calories without even missing them!

Let’s face it: No weight loss program is going to be very effective if you just don’t like what you’re supposed to be consuming. So when choosing fruits and vegetables for weight loss juicing, the first thing to consider is that it’s important to choose what you like. If the mere idea of kale makes you turn up your nose, or kiwis give you the heebie-jeebies, then it doesn’t make sense to include those things in your weight loss repertoire of juice ingredients.

At the same time, variety is everything. Many a well-meaning dieter has given into temptation, just because they weren’t giving their senses enough flavor, color, and delicious smelling stimulation. Be sure to include fruits to ward off sugar cravings and veggies with enough fiber, such as carrots or cabbage, to keep you feeling full. Fortunately, nature has provided us with infinite possible combinations of produce, so feel free to experiment and explore those concoctions that are especially appealing to the nose, the eye, and the palate.

Keep in mind though that when it comes to weight loss, all fruits and vegetables are not necessarily created equal. Some have more nutrients per calorie than others, to give your body what it needs. When the body gets enough of what it needs, you’re automatically going to feel better physically, and emotionally as well.

At the risk of sounding repetitious, the absolute best vegetables to help speed up weight loss are the green vegetables: chard, kale, bok choy, collard greens, spinach, cabbage, Brussels sprouts, and broccoli. Others that will help with both their nutrient values and diuretic properties are the lettuces, tomatoes, celery, and bell peppers.

By the same token, some fruits are considered better for weight loss than others. These include many of the superfoods, like oranges and apples. But for fruits, the real stars of the weight loss team are the berries. Strawberries, raspberries, and blueberries top the list, followed by acai and goji berries. When choosing fruits for weight loss, always look for those with a high vitamin C content, such as kiwi or grapefruit. Vitamin C helps to flush the system of the waste that is produced as fat cells burn.

Citrus Blueberry Blend

Watermelon Orange Juice

Berry Beet Special

Sassy Snack

Weight Goal Shake

Apple Watermelon Punch

Juice for Supper Cocktail

Sweet Shake

Super Weight Loss Cocktail

Feel the Burn Fat Burner

Cellulite Buster

Grapefruit Watercress Delight

Tropic Weight Loss Ade

Raspberry Apple Snack

Jicama Juice

Orange Bonanza

Minty Refresher

Liquid Cruciferous

A Hidden Clove

Strawberry Tomato Temptation

Slim Fest

Sugar Beet Surprise

Basil Blast

Summer Squash Special

Peach Cherry Shake

Berry Refreshing

Apple-Melon Cooler

Green Juice

If you prefer a less tart juice and want more of the blueberry flavor to come through, use another orange and only half the grapefruit. If you prefer a more tart juice, use white grapefruit
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Adding grapefruit to your diet is believed to assist in weight loss through an enzyme that acts with protein to regulate insulin levels and control hunger pangs. One study funded by the Florida Department of Citrus found that the addition of a half grapefruit or 4 ounces of juice with meals resulted in an average weight loss of more than three pounds in twelve weeks, with some participants losing as much as ten pounds.

1. Process the fruits through the feed tube of an electronic juicer according to the manufacturer’s directions in any order you wish.
   
2. Drink as soon as possible after preparation.
   

PER SERVING:
 Calories: 238 | Fat: 1g | Protein: 4g | Sodium: 1.5mg | Carbohydrates: 60g | Sugar: 46g

This delicious juice reduces cravings for sugary snacks and is great for dumping excess water weight
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1. Process the fruits through an electronic juicer according to the manufacturer’s directions.
   
2. Serve alone or over ice.
   

PER SERVING:
 Calories: 136 | Fat: 0.6g | Protein: 2.7g | Sodium: 3mg | Carbohydrates: 34g | Sugar: 27g

Substitute milk or yogurt for the water in this recipe for a smoothie variation
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1. Process the berries through an electronic juicer according to the manufacturer’s directions.
   
2. Add the beet and the chard.
   
3. Whisk the juice together with the water to blend and enjoy!
   

PER SERVING:
 Calories: 131 | Fat: 0.8g | Protein: 2.8g | Sodium: 110mg | Carbohydrates: 32g | Sugar: 21g

Celery is a great diuretic, spinach is full of iron, and the sweet potato in this recipe is sure to fill you up when your stomach is telling you it’s time to eat!

1. Cut the sweet potato into chunks and process through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery and spinach.
   
3. Cut the zucchini into chunks and add it to the juicer, followed by the cucumber.
   
4. Whisk the juice thoroughly to combine and serve over ice as desired.
   

PER SERVING:
 Calories: 219 | Fat: 1.4g | Protein: 8g | Sodium: 233mg | Carbohydrates: 48g | Sugar: 18g

Definitely a substitute for lunch or dinner, 2 or 3 glasses of this per week and you’ll reach your weight goal in no time! Two servings make this ideal for sharing with a weight loss juice buddy, too!

When using a recipe like this one, which includes quite a few ingredients, always alternate harder fruits and veggies with softer ones to avoid overworking your juicer.

1. Process the beet and carrots through an electronic juicer according to the manufacturer’s directions.
   
2. Add the celery and cucumber.
   
3. Add the grapefruit and kiwi, followed by the plum.
   
4. Add the pears and apples.
   
5. Whisk or shake the juice to combine the ingredients. Serve straight up or over ice.
   

PER SERVING:
 Calories: 606 | Fat: 2.4g | Protein: 10g | Sodium: 276mg | Carbohydrates: 152g | Sugar: 94g

Great for losing excess water weight, this juice also gives you that “full” feeling
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1. Process the apples through an electronic juicer according to the manufacturer’s directions.
   
2. Add the watermelon.
   
3. Whisk the juice together to combine and serve immediately.
   

PER SERVING:
 Calories: 242 | Fat: 1g | Protein: 3.4g | Sodium: 4.5mg | Carbohydrates: 62g | Sugar: 50g

When juicing for weight loss, sweeter juices in the evening help fight fatigue and keep up energy levels until bedtime rolls around
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The predominant notes of pear and raspberry in the recipe complement each other perfectly and are nicely rounded out by the apple and melon. For a special treat, serve in an elegantly iced martini or margarita glass that’s been prechilled in the freezer.

1. Process the apple through an electronic juicer according to the manufacturer’s directions.
   
2. Add the melon, cut into chunks, followed by the raspberries.
   
3. Add the pear.
   
4. Whisk the juice to combine ingredients; serve in a chilled glass or over ice.
   

PER SERVING:
 Calories: 260 | Fat: 1g | Protein: 3g | Sodium: 47mg | Carbohydrates: 67g | Sugar: 48g

All the flavor of a fattening dessert, with none of the consequences!

Use a bullet-type juicer or blender to combine pulpy fruits such as bananas and avocados.

1. Combine all the ingredients in a blender and purée until smooth.
   
2. Serve immediately.
   

PER SERVING:
 Calories: 373 | Fat: 24g | Protein: 3.8g | Sodium: 16mg | Carbohydrates: 42g | Sugar: 23g

Sweet Shake

Vary the greens in this recipe according to your tastes and the season. It’s guaranteed to fill you up, without filling you out!