Congratulations, you’ve finally gotten your blender or juicer or both, you are now ready to take your Masters Degree in healthy living. Like most things in life, we learn from experience and a bit of reading. You’ll thank me later.
Some of us consume shakes at different times and for different reasons, but what we for sure agree on, is that they taste good and the nutritious value they provide is grade A.
For this article let us call them shakes, for years what we called it at home and now it’s a force of habit.
The little ones and I have been consuming different shakes over the years and it has not been only for nutritious reasons.
There were times when some fruits and veggies were getting ready to go off or there was no other use for the foreseeable so they became a drink just to have a midday snack and eating was off the menu.
There are some Do’s and Don’ts we might not be aware of and doing and some are pretty astonishing to say the least. We will break this down for you.
Juicing Preparation
Juicing starts a long way before the food hits the blender. When at the supermarket, my intentions are to get a mix of fruits and vegetables for daily consumption and some extras to make a shake for the family. To get the bang for your buck, involving nutrition, getting fresh organic food is the only way, but I’m getting beyond myself, let’s jump into it already.
Always, Always Organic and Fresh Ingredients
The product you choose will always directly affect the taste and nutritional outcome of your juice/ shake. Organic produce are the best choice because of the lack of chemicals used for preservation and pesticides along with other chemicals used.
Non-organic foods tend to look better and less for wear, but don’t be fooled they are treated with sprays that linger even after cleaning them. We must remember that juicing is a concentration of all the fruits and vegetables into one drink, so any chemical residue left will also be multiplied.
Just something to keep in mind.
Wash and Then Wash Again
When we wash our food with water alone, chemicals or even dirt can still stick around and end up in our glass. Here’s a handy tip, use a dash of white vinegar or a specialty produce wash to safeguard it from happening.
In order to thoroughly clean fruits, vegetables and leafy greens they should be separated and treated differently.
- Leafy Greens- they tend to hold on to dirt more because of the texture. Soak them in water for a couple of minutes and then rinse under running water.
- Produce With Tougher Skin- can be gently scrubbed with a brush.
Avoid Overripe or Damaged Produce
That’s the best time to make use of food without wasting them, is it not? Growing up in the Caribbean that’s what we did. If bananas going bad, make a Banana Cake or Banana Bread. Apples overripe, make a pie.
Admittedly, the fruits we used were passed their best before dates and their nutrients were nowhere to be found. Same as juicing, the whole point or at least part of it is the nutritional value we receive.
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Common Juicing Mistakes to Avoid
All shakes aren’t the same. We do intend to provide the best and most nutritious meals but sometimes we make a hiccup. Here’s to preventing hiccups when juicing;
Don’t Rely Solely on Fruit
If you were to say that fruit juices taste the best, I would surely agree. It’s usually the “gateway” ingredient but we should not stop there. Using only fruits such as mangos and apples contains a lot of sugars, albeit natural sugars but sugars nonetheless. Try adding vegetables like cucumber, celery or spinach to counteract all that sugar.
This concoction helps to regulate sugar intake and prevent a sugar crash later on.
Avoid Drinking Juice on an Empty Stomach
We often use shakes as a meal replacement especially those fasting from food, but for breakfast? It might not be as straightforward as you might think.
When you drink a shake the stomach absorbs it immediately into the digestive system. This can cause nausea or stomach discomfort. Think of it like hitting the gas pedal in you car with no oil—it just doesn’t run smoothly.
Having some toast or a handful of nuts will help regulate the digestion process preventing a bad feeling.
Don’t Forget About The Fiber
One of the big differentiators between blending and juicing is the fiber left behind. Juice is nutrient-dense but lacks the fiber that helps in digestion and blood sugar stabilization.
One way to help with this is actually eating some of the blended pulp or eating some snack that contains fiber, like Chia Seeds soaked in water. Fiber is also filling, satisfying hunger and acts like a meal replacement. It is overall healthier in the long run.
Maximizing the Health Benefits of Juicing
Variety is key even with vitamins and nutrients we need for proper body function.
Incorporate a Variety of Ingredients
Sticking to the same two or three ingredients every time you juice might feel convenient, but it will limit the diversity of nutrients your body receives. Fruits and vegetables each have their own unique nutritional profiles, and by broadening your selection, you naturally boost the range of vitamins, minerals, and antioxidants in your diet.
For example:
- Leafy greens like spinach and kale are good courses for iron and vitamin K.
- Citrus fruits like oranges and grapefruits add a healthy dose of vitamin C.
- Root vegetables like carrots and beets are rich in beta-carotene and natural sweetness.
Drink The Juice Fresh Off The Press
One of the golden rules in juicing dos and don’ts is to drink your juice as soon as it’s made. Why? A freshly prepared juice is full of enzymes and nutrients and degradation start happening as soon as it is exposed to air. Therefore the best time to drink your shake is right after making it.
Assuming it is stored in a proper airtight container in the refrigerator the longest it should last is 24 hours. Freshness isn’t just about taste but delivering the best in every sip you take.
Juicing + Meals = Balanced Diet
Juicing should not be thought of only as a standalone meal replacement, that is not its primary purpose. Juicing provides a lot of the good things the body needs, but most are low in macronutrients and fats, good fats.
I say that to say this, treat juicing as the other side to an equal sign. It adds balance you your meal, filling the nutritional gaps that either wouldn’t fill on its own.
Here’s an example, you can have your juice/ shake along side a bowl of oatmeal topped with nuts and seeds for brekky or with a grilled chicken salad for lunch. Here you allow the juices to shine in all its glory without neglecting other components making for a well-rounded meal.
Let us allow juicing to take some of the heavy lifting away from solo meals.
Juicing and Family
As a dad preparing meals, I tend to look for ways to involve the kids. To encourage everyday learning and to broaden their horizon.
From time to time when I’m in the kitchen they take a nosey at what’s going on, which I do encourage. Curiosity begets learning and I do enjoy them preparing for their independence.
One way I engage their curious minds is through decision-making, I allow them to choose their favorite fruits from the store and they are in charge of the fruit up until the juicing process.
It makes them feel important and gives them something to be in charge of. It gives them confidence in decision-making and allows them to be a part of something.
Giving the little ones responsibility doesn’t just promote confidence—it ignites purpose. By delegating them with meaningful roles, we encourage decision-making skills and create a sense of belonging. When children feel valued and in charge, they don’t just contribute—they thrive.
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