Juicing 101


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Until last night when I was reading Ultimate Juicing by Donna Pliner Rodnitsky did I realize that there are different types of juicers and how well they suck juice out of the fruits and vegetables you throw at it. This book is okay. I didn’t realize it was written in 2000. It’s recommendations for juicers is out of date, but I took care of that below. I’m not recommending juicers, but gave you a link to a juicing web site that handles anything you’d like to know. In fact, PLEASE, go to justjuice.org BEFORE you buy a juicer. There are so many variables I wish I had known before I bought mine.

The different types are: manual, centrifugal, masticating (single gear) and triturating (twin gear).

Manual – just add elbow grease. Manual juicers are very basic tools that serve to squeeze juice out of a fruit. Most are just for citrus or wheat grass. (I’m finding out that wheatgrass is like some sort of super-nutrient grass). YES, if you are gluten-allergic or intolerant, you can drink wheat grass. The bad stuff is in the wheat berry, not the grass. *see wheat grass NOTE below…

Product Description on Amazon for a manual juicer: The Healthy Juicer is the easiest, most efficient and most affordable manual wheatgrass juicer available. Designed to handle leafy greens( spinach, kale, cilantro, collard greens, parsley…). There are two types of juicers on the market today. Centrifugal and masticating (meaning to crush and squeeze). The main benefit of a masticating juicer is that it crushes the fruits and vegetables as opposed to shredding them as your average centrifugal juicer does. Have you ever tried to juice leafy vegetables such as parsley, spinach or even cabbage in a centrifugal juicer? A good portion of it is wasted and just passes through as these juicers do not have any crushing ability. Vegetables are expensive today, especially organic ones. Why throw your money away by not extracting as much juice and nutrients as possible from them? (see the Lexen Products Healthy Juicer on Amazon)

Centrifugal – Centrifugal juicers are named for the way they work. These juicers produce juice by using a cutting blade to first chop up the produce and then spin the produce at a very high speed, sort of like how a washing machine wrings out the water from wet clothes. There is a strainer basket with little holes that allows the juice to pass through, while keeping the pulp behind. Even if the centrifugal juicer doesn’t extract the full juice out of produce, it is fast, efficient, and really easy to use. It’s perfect for someone who does not have a lot of time to juice but still wants a fresh cup or two every once in awhile.

Single Gear (Masticating) – These juicers have a single gear or auger with blades that basically chews up and crunches the fruit or veggies into pulp, releasing juice in the process. This crunching process is a highly effective way of breaking down the hard, fibrous cell walls of fresh produce and produces a high juice yield and very little, very dry pulp. This type of juicer is S-L-O-W. JustJuice.org says that this type of juicer is their favorite, especially when recommending to beginning juicers. Single gear juicers produce less waste, and over time, the money that you spend on produce adds up. They believe it’s better to spend a bit more on a juicer that gives more, rather than save on a juicer and continuously waste my produce.

Twin Gear (Triturating) – The twin gear triturating juicers are the champions of the juicer world – they are the top-of-the line, cream-of-the-crop in juicing machines. These juicers extract fresh juice from produce using twin gears that interlock with each other while rotating inwards – crushing everything you put between them into a very dry pulp. These juicers are ideal for someone for whom price is not an issue and who just wants a top-quality, versatile juicer that will do everything, and do it well.

Thought the above was enough information for a life-time. Let me throw in a wrench–What about smoothie machines? Hmmmm.

In fact, justjuice has an article on 5 Things You Must Know Before Buying a Juicer. Man where was this web site when I was investigating. How do you choose?  This makes me feel better–my Breville made their top juicer under $200 list!

As an IBS sufferer, I had to decide between a juicer and a smoothie maker. I chose the juicer because the nutrients are much more easily digested and won’t upset your stomach. AND, I’ve found if you want your juice more like a smoothie–get out your trusty blender, throw in the pulp from the juicer and some of the juice and voilá you have a smoothie! I’m so smart–sometimes I surprise even myself with what I think up!

Wow Moment!

Drinking three 8-oz glasses of juice can provide the nutritional benefits of up to 3 pounds of fresh fruits and vegetables!

DID YOU KNOW?…organic farming is based on a system of agriculture that maintains and replenishes soil fertility without the use of chemical fertilizers, in turn producing healthier plants that can naturally resist disease and insects without synthetic pesticides.
While organic produce is a better alternative to eating fresh fruits and vegetables that have been heavily sprayed with pesticides and herebicides, there is no evidence that it is any more nutritious. Hmmmm–AH, here’s the BUT, organic produce often has a richer flavor!

NOTES ABOUT WHEATGRASS

Oh man, this stuff IS a super food. Here are some facts about wheat grass:
These little sprigs of grass are so healthy, it’s almost scary. Here’s a little sample from its health resume:

  • Just one ounce of wheatgrass has 103 vitamins, minerals and amino acids
  • That same one ounce of wheat grass has as much nutritional value as about 2.5 lbs of fresh green veggies
  • Wheat grass juice is high in chlorophyll, beta-carotene, as well as a veritable alphabet soup of vitamins: A, B-complex, C, E, and K

Here’s what sixpackfactory.com has to say about wheatgrass. I wish people would decide how to spell it! Since it is considered a vegetable in the grass stage, wheatgrass is safe for people with wheat allergies.  Juicing unlocks even more nutrients from wheatgrass, making them more concentrated and usable to the cells of the body.

One of the ingredients with major benefit in wheatgrass is chlorophyll, which has the ability to draw toxins from the body like a magnet.  Considered the “blood of plants”, chlorophyll can soothe and heal tissues internally.  The chlorophyll in wheatgrass is high in oxygen and light energy, which can provide the brain and body tissues with an optimal environment in which to function.  The chlorophyll in wheatgrass also has antibacterial properties, which can stop the development of harmful bacteria in the body.

My local Kroger doesn’t sell wheatgrass, but Whole Foods does. The manager at Kroger told me that they get wheatgrass occasionally. It’s sold by Melissa Products and comes from California and takes 10 days to get to Georgia! It may come from Melissa Products, but it’s not listed on their web site!

Ever Heard of the FODMAP Elim. Diet?


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The FODMAP elimination diet seems like it goes hand-in-hand with Specific Carbohydrate Diet protocol. It’s probably very obvious because of my last two posts that I am seeking relief from my IBS symptoms that are not fully under control even on a gluten-free, dairy-free diet.

The FODMAP theory holds that consuming foods high in FODMAPs results in increased volume of liquid and gas in the small and large intestine, resulting in distention and symptoms such as abdominal pain and gas and bloating. The theory proposes that following a low FODMAP diet should result in a decrease in digestive symptoms. The theory further holds that there is a cumulative effect of these foods on symptoms. In other words, eating foods with varying FODMAP values at the same time will add up, resulting in symptoms that you might not experience if you ate the food in isolation. This might explain the mixed results of studies that have evaluated the effects of fructose and lactose, two types of carbohydrates, on IBS. Ongoing research is being conducted as to the accuracy of the FODMAP theory and the effectiveness of the diet for IBS. Read More

If you are interested in following a low FODMAP diet, it is essential to work individually with a licensed nutritionist (See: Finding a FODMAP Dietician)

WebMD weighs in with their article on Finding the Right Diet for IBS
The goal is to find the most liberal and varied diet possible that still keeps symptoms under control. Most people find they can still include their favorite foods if they exercise care. For example, a person who discovers that fructans (found in wheat) cause a lot of distress might find they can’t tolerate wheat at every meal, but may be able to tolerate one portion of wheat without a problem.

Is FODMAP the right diet? Specific Carbohydrate Diet? Paleo Diet? Gluten-Free Diet? I just don’t know. I do know I’m reading a lot. Making the move to organic products, juicing, eating gluten free and attempting to move away from eating a lot of grains. I do know that stress plays a big role in digestive upsets and I’ve had enough stress this summer to last a lifetime and it’s not over. I am desperately looking for ways to not be so gassy that no one wants to be around me. I am so embarrassed by passing gas when I’m out in public, especially talking to an acquaintance or at the chiropractor’s office getting adjusted. I’m always apologizing. I’ve had enough. Looking for relief, constantly assessing if I should eat this or that and searching books and the internet for answers is causing it’s own stress. Hopefully in my quest to find answers, I can help those who reads my blog posts.

Several web sites I came across while researching the FODMAP diet. They seem VERY informative:
IBS Group
IBS Free
ibs at About.com
IBS Group/todaysdietitian – this article is not about FODMAPs but IBS in general. Good article:  Still a misunderstood disease and often treated as a psychological condition, IBS is a real condition that can be debilitating to a person’s life. IBS statistics are sobering: An estimated 35 million Americans have the disease. It ranks second only to the common cold as a cause of lost work time and accounts for approximately 3 million physician visits in the United States every year.1 The path to an accurate diagnosis of IBS is often a confusing, complex, and emotional process. However, family members, physicians, dietitians, and support groups can provide IBS sufferers instant information and relief. Read More…

I pray this information helps anyone suffering with IBS. I believe newly diagnosed IBSers and “old hats” can benefit from these articles and web sites.

New list of IBS-friendly snacks from HELPFORIBS.COM


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Crackers
– Rice thins, Rice crackers
– Graham crackers
– Arrowroot crackers (make sure they’re dairy free)
– Animal crackers (make sure they’re dairy free)
– Fat free saltines

Cereals
– Heather’s Honey Chex Mix
– Barbara’s Bakery Puffins Cereal
– Honeycomb
– Rice Chex
– Corn Chex
– Crispix
– Cheerios
– Kix
– Barbara’s Bakery Shredded Spoonfuls

Bars
– Nature’s Choice Multi Grain Cereal Bars (cherry flavour)
– Zone brand Apple Cinnamon Bar, Chocolate Raspberry Bar
– Luna bars

Chips etc.
– Baked Lay’s
– Baked Tostitos
– Pretzels
– Rice cakes
– Quakes
– Sakata Salt and Vinegar Baked Crisps
– Kellogg’s Apple Jacks
– Bachman’s Pretzel Twists
– Quaker brand Mini Rice Cakes
– Baked Ruffles

Cookies
– Fortune cookies
– Peek Freans brand “Nice” cookies
– Newman’s Own organic cookies
– Second generation alphabet cookies, ginger sandwich cookies
– Carr’s brand Biscuits for Tea
– Trader Joe’s Meringue cookies
– Uncle Eddie’s Vegan Chocolate Chip Cookies
– Nilla wafers

Soy
– Genisoy Apple Cinnamon Soy Crisps
– Soy chips
– Provamel Soya Desserts (vanilla)Bars
– Dairy Free Cliff Bars
– Dr. Soy brand Soynuts
– Glenny brand Soy Crisps
– Belsoy brand soy pudding cups (vanilla, chocolate)

Safe Bread/Rolls
– Peanut Butter Roll-Ups (soft tortilla with 1 tsp peanut butter, rolled up)

Fruits and Vegetables
– Betty Crocker brand Fruit Roll-Ups (strawberry sensation)
– Veggie Stix
– Dried Papaya
– Mott’s Health Harvest Applesauce
– Mott’s Fruitsations individual size applesauce cups

heather IBS logoThis list was taken from Help for IBS by Heather Van Vorous
I just realized that Heather’s site supports help for Crohn’s Diseas & Colitis also.
I totally trust her site and books….

http://www.helpforibs.com/messageboards/ubbthreads/showthreaded.php?Cat=&Board=diet&Number=65272&page=0&view=expanded&sb=5&o=&fpart=1

Vitamin C to help with IBS constipation?!


orangeshttp://www.livestrong.com/article/470326-how-much-vitamin-c-is-used-for-constipation/

I just realized something today–Vit C has been relieving my IBS-constipation symptoms! Now I just have to figure out how much to not have the droopy-poopies!

I’ve been taking Vitamin C for the last 2 weeks (probably 3,000 a day) to make sure I don’t get sick. Everyone around me is dropping like flies. I’ve been wondering what I’ve been doing to make toilet-time better…it’s the Vit C!

I decided to Google: Vitamin C and constipation and a LOT of links came up. I had no idea. Anyone else discovered this? What else is out there that I’m missing? You all can please tell me or eventually I’ll uncover it myself. I’m tenacious. I’m a dog with a very tasty bone!

Insoluble Fibers (not IBS-friendly)


whole wheat

wheat bran

granola

seeds

nuts

popcorn

whole beans

lentils

berries

grapes

raisins

cherries

pineapple

rhubarb

melons

peaches

nectarines

apricots

pears

citrus

apples (safe if peeled)

dates

prunes

peas

lettuce & all greens

green beans

bell peppers

corn

eggplant

cucumber

tomatoes

celery

onions

shallots

leeks

garlic

cabbage

brussel sprouts

broccoli

cauliflower

sprouts

fresh herbs

__________________________

These foods CAN be eaten successfully, just NOT on an empty stomach.

Eat in small portions, always with soluble fiber

Cook, chop, puree insoluble fiber to make it safer.

I read somewhere that if you want to eat a salad; DON’T eat it before your meal, eat it after :)

10 Commandments of eating for IBS


This list is taken from http://www.helpforibs.com as part of Heather’s IBS Diet Cheat Sheet.

1. ALWAYS eat soluble fiber first, eat soluble fiber whenever your stomach is empty, and make soluble fiber fods the largest component of every meal and snack.

2. Minimize your fat intake to 25% of your diet, max. Focus on heart-healthy monounsaturated oils. Read labels and ask at restaurants.

3. Never eat high fat foods, even in small portions, on an empty stomach or without soluble fiber. Better still, don’t eat them at all.

4. Eliminate all triggers–red meat, dairy, fried foods, egg yolks, coffee, carbonation, soda pop, artificial sweeteners, caffeine and alcohol.

5. Never eat insoluble fiber on an empty stomach, in large quantities at one sitting, or without soluble fiber. Cook, chop, or puree insoluble fiber foods to make them safer.

6. Eat small portions frequently, calmly, and leisurely.

7. If you’re unsure about something, DON’T EAT IT. It’s not worth the risk.

8. Food is fun and eating should be pleasurable. Take the time and make the effort to eat safely, and then enjoy yourself.

9.  Remember that you have absolute and total control over your diet. No one can force you to eat something you know you shouldn’t.

10. Practice creative substitution, not deprivation. Use soy or rice replacements for dairy, two egg whites to replace a whole egg, try low-fat vegetarian versions of meat products or use skinless chicken breasts and seafood, replace some oil with fruit purees in breads or cakes, use veggie broth instead of oil in sauces, bake with cocoa powder (it’s fat free) instead of solid chocolate. Use herbs, baking extracts (vanilla, peppermint, almond, etc.) and mild spices generously to heighten flavors.

IBS diet – recipe NOTE:


Since we cannot eat veggies unless they’re just about the consistency of baby food, make your rice with veggie broth.

I really like Whole Foods’ 365 veggie broth. It doesn’t have a tomato base and you really cannot tell the taste difference in the rice. I love eating the rice with garlic salt and parmesan cheese. HHHHMMMM!

Do you have IBS? Learn how to control it with food :)


I personally attest to Heather’s experience on trigger foods and how to control IBS. If yours is severe like mine, you may still have to take supplements to help, but following Heather’s guidance has made a huge difference in my life :)

NOTE: I do not take her supplements.

http://www.helpforibs.com/diet/?gclid=COSi3fjsqbUCFQsGnQodtHkABA

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