Health Benefits of Juicing

Recently, the National Cancer Institute began a campaign to get people to do one simple thing - EAT MORE FRUITS AND VEGETABLES. Specifically, the recommendation was to eat five servings of fruit and three servings of vegetables a day, and their reasoning was simple: a diet high in fruits and vegetables will prevent or cure a wide range of ailments. Breast cancer, cancer of the colon, esophagus, stomach, lungs, ovaries, and rectum - pick an ailment these days, it seems, and researchers somewhere are searching for chemicals in plants that will prevent them, or offer a cure. These plant chemicals, known as phytochemicals, are the cutting edge of nutritional research because they hold the keys to preventing some of our most deadly diseases, such as cancer and heart disease, as well as some of our most common, like asthma, arthritis, and allergies. In some ways, this isn't news. For years, epidemiological studies that compare disease states and diet in large populations of people have already been bearing out the value of a diet high in fruits and vegetables. Such studies, which have been done in Africa, China, the Mediterranean, Russia, and elsewhere have shown that in cultures where the diet consists of fruits and vegetables, making it high in both carbohydrates and fiber, a number of diseases that afflict North Americans simply don't exist. For example, during more than 30 years of study, British researchers working in Africa didn't find a single case of such common ailments as diverticulitis, hernia, cancer of the colon, or cancer of the prostate. The only reason that they could attribute to the lack of these diseases: differences in diet. Proof that juicing helps fight cancer There are the questions that led researchers at the National Cancer Institute, at the department of Agriculture, and elsewhere, to begin looking for specific substances in foods that could be providing protection against disease. In the process, they have found quite a few. A tomato, along with vitamin C, vitamin A, and several minerals also has 10,000 other chemicals in it, most which researchers are trying to isolate, identify, and study. The phytochemicals that researchers have uncovered are changing the way we think about food, especially fruits and vegetables. For example, broccoli contains a substance that may prevent - even cure - breast cancer. Citrus fruits have substances that make it easier for your body to remove carcinogens, thus decreasing the chance of contracting cancer. Grapes contain a phytochemical that appears to protect each cells' DNA from damage. Similarly, a number of green vegetables contain phytochemicals that appear to offer protection against cancer-causing substances. The list goes on and on: bok choy, broccoli, Brussel sprouts, cabbage, cauliflower, carrots, collards, kale, kohlrabi, mustard greens, rutabaga, turnip greens, red beets, peppers, garlic, onions, leeks, and chives are but a few of the vegetables that appear to have cancer-preventing phytochemicals. The problem, though, is that most of us don't eat enough fruits and vegetables to reap the benefits they offer. For example, although the National Cancer institute recommends five servings of vegetables and three of fruits each day, the truth is this: The average American eats only 1 1/2 servings of vegetables and, on average, no fruit on any given day. This is why juicing is so important! Really, it isn't a new idea. If you study the traditions of most juicing programs, you discover that the vegetables being studied at various facilities around the country are often the same vegetables that have been juiced for years. Collard greens, kale, kohlrabi, mustard greens, rutabaga, peppers, carrots, and cabbage are not only vegetables being studied for their phytochemical content, they are also the vegetables that are most commonly juiced. Not only are researchers looking into the cancer-prevention capabilities of citrus fruits, grapes, and apples, these are also the fruits that we most often associate with fruit juicing. Or, for another example, consider fresh juices ability to deliver another important group of nutrients, know as enzymes. Enzymes are your bodies work force. Acting as catalysts in hundreds of thousands of chemical reactions that take place throughout the body, enzymes are essential for digestion and absorption of food, for conversion of food stuffs into body tissue, and for the production of energy at the cellular level. In fact, enzymes are critical for most of the metabolic activities taking place in your body every second of every day. Fresh juices are a tremendous source of enzymes. In fact, the "freshness" of juice is one of their key features, because enzymes are destroyed by heat. When you eat cooked foods, whether its meal, grains, fruits, or vegetables, if the food is cooked at temperatures above 114 degrees, the enzymes have been destroyed by the heat. Since fruits and vegetables are juiced raw, the enzymes are still viable when you drink the juice. The Healthyjuicer produces virtually no heat as opposed to centrifugal juicers in which the high speed causes friction which in turn produces heat. In addition, fruit and vegetable juices are good sources of the traditional nutrients. Citrus fruits (grapefruit, oranges, etc.) provide healthy portions of vitamin C. Carrot juice contains large quantities of vitamin A, in the form of beta carotene. A number of green juices are a good source of vitamin E. Fruit juices are a good source of essential minerals like iron, copper, potassium, sodium, iodine, and magnesium, which are bound by the plant in a form that is most easily assimilated during digestion. Plus, since juicing removes the indigestible fiber, these nutrients are available to the body in much larger quantities than if the piece of fruit or vegetable was eaten whole. For example, because many of the nutrients are trapped in the fiber, when you eat a raw carrot, you are only able to assimilate about 1% of the available beta carotene. When a carrot is juiced, removing the fiber, nearly 100% of the beta carotene can be assimilated.

Broth: A Food That Heals

Broth: A Food That Heals

Homemade broth is one of those foods that anyone can make - and a food that everyone should make. Canned broth must have seemed like a great invention at the time, but stocks and broths found on grocery store shelves are devoid of nutrients and real flavor - large amounts of refined salt and harmful additives like monosodium glutamate (MSG) are usually added to make these more palatable. Real stock made at home is filled with nutritionally valuable trace minerals in their natural, usable state. And nothing can compare with the depth of rich flavor a homemade broth can bring to so many dishes.

The nutritional value of real broth was well-known in ancient cultures and is still revered in traditional communities today (fish broth in Asia protected natives from the harmful effects of soy). Broth is often viewed as a powerful health elixir which can strengthen the joints and bones, prevent and cure illnesses, and provide ample amounts of energy and stamina. These claims are not antiquated myths, though it may seem like if you try to cure modern ailments with canned broth. That won’t work. But by preparing your own stock the old-fashioned way, you can reap many health benefits from it.

Of all the various ingredients which can be included in broths, bones are the most important. While the idea of bones, cartilage and marrow may not get you salivating, it’s these components that bring the miraculous nutritional value to homemade broth. Broths are a rich source of gelatin (which enhances protein absorption and helps grow healthy hair, too), as well as important trace minerals. For those who can’t eat much dairy, broth is an important natural source of calcium.

Meat and vegetables can also be included in broth, though these are more for flavor than nutrient value. You can add your favorite seasonings to the mix if you like, including sea salt, pepper and various natural spices. Don’t overdo the seasoning, however, since the broth will gain its own flavor as it cooks.

To make your broth, place all of your ingredients in a large pot and cover with cold water. Stocks and broths benefit the most when cold water is heated slowly, so it’s best not to try and save a minute or two by preheating the water. Place the pot over medium heat until water has reached a gentle simmer. Then adjust heat to its lowest setting and allow broth to simmer for at least 12 hours, though a full 24 hours will draw even more nutrients into your broth. Remember to only allow the stock to simmer, never boil. Boiling can botch the flavor, texture and nutritional value of your broth.

When your broth has finished simmering, remove it from heat and allow it to cool slightly. You’ll want to strain it to separate the liquid from the solids. If you want an exceptionally clear broth you can use a fine strainer, but otherwise any strainer will do. Strain the liquid into a large bowl (preferably one with a lid or cover for easy storage). Set aside meat and vegetables to use for soups or casseroles at a later time.

Store the stock in an airtight container overnight. The fat in the broth will harden and rise to the top of the bowl. You can skim off as much fat as you desire, but leave at least a small amount to enhance the overall flavor and texture. Of course, you can skim off all the fat and add it back in as desired later on.

You can freeze extra stock in an airtight container and keep it for several months, so you can easily save more time by cooking large amounts of broth at once and then storing the rest in the freezer. Use your stock to flavor soups, sauces, gravies and so much more. Homemade stock is sure to become a staple item in your kitchen when you discover how little effort it takes to enjoy such rewarding flavor and nutritional benefits.

This is an ancient health secret that belongs in every kitchen. Since discovering Nourishing Traditions, I make homemade stock anytime I have bones handy. It makes a great addition to gravies and soups, so it’s not hard to incorporate broth into most meals. And if you've caught a cold this season, be sure to sip on warm broth throughout the day. Combined with other natural cold remedies, your cold will be gone before you can say "A-choo!"

One last tip: how do you know if you have a good-quality broth? It gels up at least a little once you refrigerate it - that means it’s full of nutritious gelatin!