SPRING JUICING EVENT at THE ORIENTAL HEALING ARTS CENTER AKInstitute.com

SPRING JUICING EVENT at THE ORIENTAL HEALING ARTS CENTER 279-0135 AKInstitute.com Share your progress, results, experience, and questions on our Fac...
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SPRING JUICING EVENT at THE ORIENTAL HEALING ARTS CENTER 279-0135 AKInstitute.com

Share your progress, results, experience, and questions on our Facebook Page: www.facebook.com/pages/The-Oriental-Healing-Arts-Center

One powerful aspect of juicing fresh fruits and vegetables is that this method of preparation has benefits to both Excess and Deficient conditions. In Chinese medicine terms, this means that Juicing appropriately has the potential to balance both Yin and Yang. For example:

CLEANSE

FAST

A cleanse incorporates 1-3 fresh fruit & vegetable juices on a daily basis for 1 -3 weeks or even ongoing while also eating healthy. A home enema on the 3rd day or up to 1 x per week is nice option.

A fast is using fresh fruit & vegetable juices as the only food for 3 days or longer – up to 60 days. A home enema on the 3rd day or up to 1 x per week is a nice option.

Anyone can do a cleanse and this is a great method if you have never fasted before. It is very beneficial to those with deficient conditions.

Most people can do a fast, and once you get into the mindset it can be an extremely enjoyable experience as you feel cleaner and lighter. It is very beneficial to those with excess conditions.

Deficient conditions include those things where our body is either weakened or maybe even degenerating in some way, and we need resources to build our strength or to re-generate our physical tissues:    

Low immune system Arthritis Chronic pain Tend to be cold

For deficient conditions consider incorporating: kale, ginger root, turmeric, parsley, oranges, red apples, blueberries, pomegranate, cherries, carrots, garlic. A cleanse is recommended, along with eating healthy salads, soups, and snacks of fresh fruits – veggies – seeds and nuts.

Excess conditions are those things where we have too much and we need to get rid of something :    

Overweight High blood pressure Edema Tend to be hot

For excess conditions consider incorporating: celery, green apples, parsley, cilantro, lemon, garlic, blueberries, pomegranate, cucumber, grapes, carrots, cabbage, burdock root (gobo). A full juice fast is recommended, but a cleanse will also do a lot of good.

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What If I Have Both Excess and Deficiency Signs? Very often we have a combination of Excess and Deficiency, usually where a lifestyle of excess choices over time has now brought us to a state of deficiency.  An extreme example of this is Cancer, where our body has accumulated excess toxins but at the

same time our elimination systems are not working efficiently (deficient) to get rid of the toxins.  Another example is Adult Onset Diabetes, where long term excess and inappropriate food choices have drained the strength of our pancreas, liver, and kidneys.

Special Note for Diabetes: Watch how you feel while juicing. If you notice your blood sugar going too high cut back on fruits and increase green leafy vegetables. If your blood sugar levels are fine, enjoy a variety of fruits and vegetables. Juicing has been known to greatly benefit both Type 1 and Type 2 diabetes, and may even help eliminate Type 2 (Adult Onset Diabetes) when done properly in combination with healthy eating changes.

Involving Your Doctor – Important if You Take Medications If you are taking prescribed medications or have been diagnosed with a disease, it can be very important to let your doctor know that you are going to start juicing so that they can assist in monitoring the dosage levels of your medications and alert you to any significant contraindications. One common recommendation is to avoid juicing grapefruit as it is known to change the absorption rate of many medications. Appropriate juicing has been known to normalize or greatly lower high blood pressure within as little as 2 weeks. It is important to have your medication dosage level monitored so your blood pressure doesn’t get too low.

When Is It Time To End the Fast? A cleanse that adds fresh juicing into your daily meal plan can be done as long as you want. When fasting on fresh juices, you should feel wonderful, invigorated, and healthy. If you notice any of the following signs, it may be time to end the fast and GENTLY ease back in to eating food again:     

Go from feeling energetic to easily tired Unusually cold Hungry in a way that feels important Dizzy and lightheaded Don’t feel well, or go from feeling great to feeling unhealthy in some way 2

Other Ways to Support Juicing Juicing helps to detoxify our body and at the same time provides us with an abundance of very easy to use nutrients. To support our body in getting the most out of this, we highly recommend the following treatments during your juice cleanse or fast:

Massage – moves all of the fluids in our body and flushes the tissues, excellent complement to a nutritional detox program. We have a student clinic and professional massage therapy.

Oriental Bodywork – our professional massage therapists can incorporate acupressure, moxa, cupping, gua sha, tuning forks, energy work, auricular therapy, and essential oils into a specialized massage for you.

Acupuncture – get a special digestive treatment in our student acupuncture clinic or Sunday community clinic. Acupuncture is also a great adjunct to assist with weight loss.

Meditation – If you’re going to clean your body, this is the perfect time to clean your mind. Meditation takes on its deepest and most meaningful states during times of cleansing and fasting. Be sure to attend our meditation workshop “Be

The Peace”, Saturday May 18th, 6:30-8:30pm, $65.

Healing meditations with the Meditation Man himself, Tao Shih Pei Wo Lun.

5-Element Nutrition Challenge: Be sure to take part in our challenge as a way to take charge of your health, improve yourself and your vitality, decrease pain, and overall feel so much better you won’t be able to help smiling more and sharing vibrant happy energy and kindness with all the people around you. Complete the Challenge Form: - Fill in side 1 before you start - Do the juice cleanse or fast for 1-3 weeks - Fill in side 2 when you are done - Drop the form off at The Oriental Healing Arts Center by 5:00pm Sunday June 30th - All forms are entered in a drawing and the winner will receive a Gift Certificate to Natural Pantry for juicing supplies and a Gift Card for your choice of a 1-hour Oriental Bodywork Massage or personal 5Element Nutrition Consultation ($250 total value)

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Some of Cynthia’s Favorite Tips & Juice Combinations: TIP #1: I love to keep a few staples on hand, and add in some extras when I find them at the store or farmers market and the look really good. There’s a lot you can do with just 3 or 4 basic items, and as long as you don’t try to get too elaborate it’s pretty hard to go wrong. TIP #2: The biggest mistake people make is using too much fruit and not enough greens or other veggies. I try to include both in almost all my juices, but sometimes I’ll have a great rice & veggie stir fry and just do a fruit juice with that. TIP #3: If you make a juice that is too bitter, or if you are playing around with all veggie juices and get one you don’t like, try warming it lightly on the stove (NOT boiling or heating too high) and using it as a broth over rice, a soup base, or add into spaghetti sauce. If you add a little pepper, a chopped clove of garlic, and a spoonful of Hemp or Flax oil, you can usually turn it into something delicious. 5 Easy Recipes: 2 oranges, 2 apples, 1 carrot, 3 kale leaves, 1 handful parsley, 1 slice ginger root ½ pomegranate, ½ cup blueberries, 2 apples 1 head romaine lettuce, 2 apples, 2 oranges, 2 carrots, 1 slice ginger root 2 apples, 4 carrots, 1 clove garlic, 1 handful parsley (great immune boost) 4 kale leaves, 3 oranges, ½ cup blueberries

Local Resources for Organic Produce: Natural Pantry City Market Organic produce section in Carrs and Fred Meyers Full Circle Farm weekly organic food box (www.fullcirclefarm.com) & our local farmer’s markets

OTHER RESOURCES: http://gerson.org/gerpress/ - juicing & nutrition, movies/documentaries, books, recipes, inspiring blog http://www.fatsickandnearlydead.com/ - documentary & website filled with tons of juicing info http://www.squidoo.com/juicer_recipes - all kinds of juicing info and interesting tangents Follow Cynthia on Twitter @TouchOfTao 4

5-Element Nutrition Challenge: Juicing (1-3 weeks) Complete & Turn In at The Oriental Healing Arts Center By June 30, 2013 For Entry Into Prize Drawing Name:_______________________________________ Start Date:___________________________ My purpose for this challenge is to:

Rate how you feel before and after in these 5 important areas of health: BEFORE JUICING: Do this right now, before you start doing anything. On a regular basis, how do you rate these areas of your life? 1.

My normal eating habits are:  terrible Comments:

 ok but needs improvement  very healthy

2. How many hours of sleep do you get each night on average? Do you sleep through the night or have interrupted sleep? Do you wake up feeling refreshed and invigorated? Do you drink coffee to get going in the morning? Comments:

3. How much stress do you feel like you are under?  not much  average

 a lot!

Are there any emotions that are either exaggerated or you hold in because of the stress? (anger, frustration, hate, worry, sadness, fear, lack of purpose/meaning)

4. Are you happy with your body weight or is it too much or too little? If too much, how much would you like to lose?

5. Do you have any regular symptoms of pain or discomfort? Describe:

6. Have you been diagnosed with a disease?

AFTER JUICING: After at least 1 week of incorporating juicing into your life, did you notice any changes in the following areas: Energy Level:

Sleep Habits:

Digestion:

Pain Symptoms:

Other Health Symptoms:

Emotional Changes/Shifts:

Insights on Life:

How long did you juice?

Did you enjoy the experience?

Step-by-Step Instructions for Doing an Enema By Becky Makool WHAT IS AN ENEMA? An enema is the injection of a large amount of liquid into the rectum to flush out and cleanse the colon. ONLINE RESOURCES Here are a few great resources to check out before you try your first enema:  How to Do an Enema Safely from Home (Kimberly Davidson): http://www.youtube.com/watch?v=o5kdIaD2QSY  Everything You Ever Wanted to Know About Giving Yourself an Enema and Were Afraid to Ask: http://flowingfree.org/everything-you-ever-wanted-to-know-about-giving-yourself-an-enemaand-were-afraid-to-ask/ WHEN TO DO AN ENEMA  When you have privacy and time to relax without distractions  Preferably anytime after you have emptied your bowels that day HOW TO DO AN ENEMA What You Will Need:  A hot water bottle kit from Walgreens or any large pharmacy (costs less than $20):  Hot water bottle  Rubber hose  Plug  Hook  Shut-off clamp  Nozzle (enema pipe or rectal tip)  Organic coffee or tea or another recommended product (organic Chamomile tea works great)  A gallon of distilled water  KY lubricating jelly or an organic oil such as olive oil or coconut oil  A large towel How to Prepare (in the Kitchen): It can save a little time to do all of the following steps in the kitchen:  Set out the checkmarked items above from the hot water bottle kit.  Attach the clamp about 6 to 8 inches from the end of the hose. You want the clamp to be positioned near the end of the hose so you can reach it easily to control or stop the flow of the fluid while you’re administering the enema. It’s also important to attach the clamp correctly so that fluid doesn’t leak 1 of 3

out while you’re getting set up. The part of the clamp that opens and closes is the bottom of the clamp. Run the hose through the hole at the top of the clamp and out through the hole in the bottom. Then close the clamp tightly.

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Insert the nozzle into the end of the hose that is closest to the clamp. Insert the hook into the small hole at the top of the hot water bottle. The hot water bottle holds 64 ounces (half a gallon) of fluid. Heat 64 ounces of distilled water and prepare the coffee or tea following the instructions on the package. If you boil the water to make the tea or coffee, you must either add more cold water to the finished product or allow the tea or coffee to cool down to a comfortably warm temperature before you pour it into the hot water bottle. WARNING: You could easily burn yourself if the water is too hot when you administer the enema. Pour the fluid into the hot water bottle (using a kitchen funnel makes this easier). Screw the plug tightly into the hot water bottle and continue to hold the bottle upside down or else the fluid will pour out through the hole in the plug. Attach the upper end of the hose to the plug (after double-checking to make sure that the clamp is tightly closed at the other end of the hose). Turn the hot water bottle over so the hook is on top and head to the bathroom.

How to Prepare (in the Bathroom):  Place a large towel on the bottom of the bathtub.  Set the tube of KY jelly (or the oil) on the edge of the bathtub so it’s within easy reach.  Hang the hot water bottle on the back of the bathroom door (on the doorknob) if the door is near the bathtub. If not, hang it on something else near the tub. You can hang it from the showerhead if that’s all that’s available, but the height of the hot water bottle determines the rate of flow of the fluid. The fluid flows more slowly if the hot water bottle is closer to you. The farther away it is, the faster the fluid will flow. It feels more comfortable when the fluid is flowing more slowly. Pressure from the intake of the fluid doesn’t build up as quickly when the flow is slower, so it tends to be easier to take in more fluid. The more you can take in, the better. The goal is to continue to take in the fluid until the hot water bottle is empty. How to Administer the Enema:  Sit down on the towel in the bathtub with your knees drawn up. 2 of 3

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Rub some KY jelly or oil on the nozzle and on your rectum. Insert the nozzle into your rectum, keeping your knees up, and open the clamp so the fluid will begin to flow. Keep your hand on the clamp or hose to prevent the nozzle from coming out as the fluid flows into your colon. You can recline back as much as possible while still holding the hose. Take some deep breaths and relax. The more you can relax, the easier it will be to take in more fluid. You can feel the pressure build as the fluid goes in. If the pressure is building too quickly, you can close the clamp for a minute to allow the pressure to lessen or you can partially close it to slow down the flow. Again, the goal is to take in all of the fluid. It may require a little practice (two or three enemas done over time) before you can take in all 64 ounces of fluid. Remove the nozzle and lay back on the towel (still keeping your knees up) after you’ve taken in all of the fluid or as much as possible. Continue to focus on breathing deeply as you hold the fluid in and begin to rotate your body 360 degrees from right to left. Rotating your body in this manner will allow the fluid to fully coat your colon. Lie on your right side first and try to hold that position for about 15 seconds. Then turn and lie on your stomach for about 15 seconds (or kneel and lean your forehead down on the towel if your tub is too short to permit you to stretch out). Then rotate again and lie on your left side for about 15 seconds. Finish by rotating back to your original position. Hold the fluid in for as long as possible. The goal is to keep it in for at least 5 minutes (up to 15 minutes), but it will probably require some practice to gradually build up to that. It helps to continue to breathe deeply and focus on relaxing while holding in the fluid. Sometimes repeating a simple mantra in your head (such as “I can, I can, I can”) can help you to relax and hold the fluid in longer, too. Move to the toilet when you know that you can’t hold it in any longer. Although the colon will empty fairly quickly, you may need to stay put there for 5 to 10 minutes. The colon will probably release fluid at least two or three times, if not more often.

How to Clean Up:  Hold the hot water bottle over the bathtub or set it down in the tub and remove all of the attachments (except the hook). That way, any fluid remaining in the bottle and hose will drain into the tub and not onto your floor.  Set the small attachments in the bathroom sink or on a washcloth or hand towel near the sink. Leave the hose in the tub.  Rinse out the hot water bottle immediately—so the tea or coffee residue inside won’t have time to dry—by running warm water (not too hot) into it from the bathtub faucet and using a mild soap like a liquid hand soap or dish detergent. Then rinse the bottle thoroughly with warm water and hang it by the hook on the showerhead to drain and dry.  Hold one end of the hose under the faucet and run warm water through it. Then take a sponge or a washcloth with some mild soap on it and thoroughly wipe off the outside of the hose. Rinse it in warm water and hang it over the showerhead to drain and dry.  Wash all of the small attachments thoroughly with hot water and soap and place them on a clean towel to dry.  Pack the hose and attachments back in the box that they came in when everything is dry and store the box under your bathroom sink or wherever you have room for it. The hot water bottle should be stored flat in a dark, cool, and dry place, so if it fits, it can go under the sink, too. Don’t place anything heavy or sharp on top of it.  Gather up all of the dirty towels and washclothes and toss them in the washing machine.

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Sample Warm Fast (2-3 days): (Note: This outline is an example of a short cleansing fast for someone who is deficient, cold, or lives in Alaska and wants to do a quick fast during the very cold & dark winter.)  Plan ahead and choose a weekend or time when you have a few days free from work and obligations. You need to have quiet time you can stay at home.  Before this date, be sure to set your intention – goal, and prepare the items you’ll need to have on hand. Right before you start, have a positive and motivated mindset. Suggested items: (preferably organic) 4 boxes of broth (vegetable or mushroom, no meat based broths) 2 jars of tomato juice 5 lemons, 3 limes herbal tea of choice (optional) fresh bunch of watercress and 1-2 leeks white rice flax seed oil OR hemp oil (only add these after liquid is warmed – do not heat or boil these oils) **It’s ok to use Sonne’s #7 Liquid Clay at any time during this fast** 1-2 days before you start the fast eat lightly – no heavy foods like cheese or greasy stuff. Remember, part of the point is to clean out your digestive system, so what you are putting into it at this time will get cleaned out. Might as well make it easy on yourself. Each day for 3 days, alternate warm liquids, drinking a cup or small bowl whenever you feel the need to. The goal is not to starve, it is to take in only things that are extremely light and easy to digest, while still providing nourishment and energy to you. Examples of warm liquids: 1 bowl of broth, warmed with a lemon slice in it, dash of black pepper on top 1 cup warmed tomato juice with a lemon & lime slice, spoonful of flax or hemp oil stirred in. Make a pot of Watercress & Leek Broth: Remove the dirt pot from the watercress, rinse, and also rinse the leeks very well (sandy dirt tends to hide between the leaves). Cut the leeks into about 3 pieces each, and add this plus the watercress to a large soup pot. Cover with water and simmer lightly for 30 minutes up to 1 hour. Keep the lid on to keep it warm, then drink a cup at a time (strained) when you want. This broth helps to get rid of excess water. Thinly cut 2 slices each of lemon and lime – keeping the peel on but removing any seeds. Add these to a cup, pour in boiling water, let sit until cooled enough to drink. This

Lemon/Lime “Tea” is great for cleansing your liver. Drink as often as desired. You might be able to re-use the same lemon/lime slices a couple of times. Add 1 small spoon of honey only if needed. Drink any herbal tea as often as you like (preferably non-caffeinated). Make up a pot of white rice. If you get uncomfortably hungry or noticeably cold, add a couple spoonfuls of rice to any of the above broths or tomato juice. If you want to try a home enema (internal bath), do this on morning of the 3 rd day. WATCH FIRST: You Tube “How to do an enema safely from home” by Kimberly Davidson What to Expect: As long as you have a positive mindset this can be an incredibly deep and insightful experience. The mindset, and keeping your goal in mind, helps to keep from getting hungry like you normally do. Many people do not experience hunger because they know in advance they won’t be eating a huge meal. You should feel good, energized, clear. You might be more motivated to accomplish a lot more than usual in the way of intellectual work. Keep physical activity to a minimum at this time – Yoga and QiGong are perfect, no more than this. Some people may feel slightly flu-like – nauseous, achy, headache. If this happens, try a nice warm/hot bath with 1 cup each baking soda & Epsom salt. If for any reason you really don’t feel well, stop the fast and thank yourself for trying. If your body is telling you not to do this right now, listen to it and honor that. It isn’t quitting or failure to respect the messages of our body. On the other hand, if you feel clear, light, and wonderful, this is a time that you may have much deeper insights into yourself, visions during meditations, and very meaningful dreams. Supplements/Herbs & Medications: Always take any prescribed medications unless your doctor tells you not to at this time. Any additional supplements or herbs should be kept to a minimum unless they are necessary for some aspect of your health. Topical essential oils are great, and Flower Essence drops are fine.

FROM THE DR. OZ WEBSITE, MAY 2, 2013

Joe Cross' Juice-Cleanse Recipes To help you reap the benefits of juicing, Cross has developed a 3-day weekend cleanse that you can do with simple ingredients right at home. For 3 days, you will drink a total of 5 juices per day – and eat one meal that consists of only fruits and vegetables.

Juice Recipes Breakfast: Carrot Apple Ginger Juice 3 carrots 2 apples 1-in ginger Mid-Morning Juice: Mean Green Juice 1 cucumber 4 celery stalks 2 apples 6 to 8 leaves kale 1/2 lemon 1-in ginger Lunch: Gazpacho Juice 4 plum tomatoes 1 large cucumber 2 celery stalks 1 red bell pepper 1 small red onion 2 cups parsley (leaves and stems, roughly chopped) 1 lime Afternoon Snack: Citrus Inspired Green Juice 6-8 leaves kale 8 leaves Swiss chard 1 cucumber 6 clementines

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Pre-Dinner: Sunset Blend Juice 1 large sweet potato 1 medium carrot 1 red bell pepper 2 large red beets 2 Golden Delicious apples 1 orange (optional)

Meal Recipes Kale Avocado Salad w/ Vinaigrette Keep the chopped ingredients stored separately in your fridge, and toss with dressing just before eating. Ingredients Makes 2 servings 4 handfuls kale 1 handful red cabbage, chopped 1 tomato, chopped 1/2 avocado, diced 1/2 cup olive oil 1 tbsp balsamic vinegar 1 tbsp honey 1/2 tspdried basil (or 1/4 cup fresh) 4 cloves garlic, chopped Sea salt and ground black pepper to taste Directions Cut kale off of stems and chop. (Save stems for juicing!) Chop red cabbage, tomato and avocado. Mix 1/2 of each of the ingredients together in a bowl. Save the remaining 1/2 for tomorrow. In a separate bowl, mix dressing: blend the olive oil, balsamic vinegar, honey, garlic, sea salt and pepper. Add 1 tablespoon dressing and toss. Save remaining dressing for other salads or as a marinade.

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Carrot & Sweet Potato “Fries” Ingredients Makes 2 servings 2 medium sweet potatoes 2 large carrots 2 tbsp olive oil 1 tsp ground cumin 1/4 tsp pepper 1/2 tsp sea salt Directions Preheat oven to 425°F. Peel the sweet potatoes and carrots. Cut the potatoes in half lengthwise, and slice each halve into 4 equal wedges. For the carrots, cut in half crosswise into two chunks. Slice each chunk lengthwise into 2 pieces, and cut each piece into 2 or 3 wedges, making them roughly the same size as the potatoes. Put the potato and carrot wedges into a bowl and toss with the oil, cumin, pepper and salt. Arrange on baking sheet lined with parchment paper. Bake for 30 minutes or until the flesh is tender and the outside is lightly browned and the edges slightly crisp. Raw Carrot Ginger Soup Ingredients Makes 2 servings 3 cups carrot juice (this may require about 20 carrots) 1 ripe avocado 2 tbsp honey 1 tbsp minced fresh ginger 1/8 tsp ground cayenne pepper or more to taste 1/4 tsp sea salt or more to taste 1/2 cup cup raw fresh coconut meat (optional) 2 tbsp cold pressed avocado or olive oil (for garnish) 2 tbsp chopped fresh cilantro (optional, for garnish) Directions Purée the carrot juice, avocado, optional coconut meat, honey, ginger, cayenne pepper and salt in your blender until completely smooth. Taste and adjust the seasonings if necessary. Garnish the soup with a drizzle of oil and the chopped cilantro.

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Roasted Acorn Squash Stuffed With Mushroom & Sage Ingredients Makes 2 servings 1 medium acorn squash 3/4 tsp plus 1/4 tsp sea salt 1/2 tsp fresh ground black pepper 6 tbsp olive oil, plus extra for brushing 2 garlic cloves, minced 1 large portabella mushroom, chopped 1 small onion, chopped 2 tsp fresh sage, finely chopped Pinch red pepper flakes, optional Directions Preheat oven to 450°F. Trim off each end of the squash. Stand the squash upright and halve lengthwise. Scoop out the pulp and the seeds and discard. Brush each squash half with olive oil, and then sprinkle with 3/4 teaspoon salt and the black pepper. Arrange cut sides down on a baking sheet lined with parchment paper. Roast the squash until the flesh is tender and the edges are golden brown, approximately 25 to 35 minutes. Remove from the oven, flip the squash halves over and set aside. While the squash roasts, heat the olive oil in a medium saucepan over medium high heat. Add the onions and garlic and sauté 2 minutes, or until the onions begin to turn translucent. Add the mushrooms, sage, 1/4 teaspoon salt and the red pepper flakes if using, and sauté until the mushrooms begin to soften, about 5 minutes. Fill the roasted squash halves with the mushroom mixture and bake again for another 10 minutes.

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The Art of Juking Alaska

Juicing Facts and Tips

Why should I juice? Juicing is an easy way to get your recommended fruit and (especially) vegetable intake. Few people would eat carrots, beets, celery, spinach, pomegranate and apple (my big RED juice) within their day, so this is a great way to not only have the nutrients from the vegetables and fruits, but it's also so much easier for your body to absorb all of the goodness.

Why not just eat it? The first thing I say is, well, do you eat all of this? Generally, the answer is no. Juicing allows you to experiment with a wide range of food not typically eaten at the dinner table. Also, juicing essentially pre-digests the fruit/vegetables for you allowing the nutrients to be absorbed much easier. When juicing beetroot, I have never noticed red in my stool (unlike when I eat it). The nutrients stay within my body and don't get flushed down the toilet with the fiber.

What juicer do I buy? Well the answer to this depends on many things like budget, space, why you are juicing, etc. Juicers can be broken down as follows; Centrifugal: These are commonly seen at Juice bars and use a high-speed rotating blade to cut the fruits and vegetables. This action oxidizes the juice, which alters the nutrients left in the liquid you drink. Centrifugal juicers are generally priced lower, but extract less juice from the pulp compared to other juicers mentioned below. Single & Double Auger Juicers, Masticating & Cold Press: These juicers crush or squeeze the juice out of the fruits and vegetable at a much slower rate than the centrifugal juicer.

This means there is less oxidization and more nutrients are extracted. If nutritious juice is what you are after, I'd recommend these types over the centrifugal juicer. Personally, when I first started juicing, I looked at the prices and thought, how can I spend so much money on another appliance? If you are a first time juicer, I suggest buying a Single or Double Auger, Masticating or Cold Press Juicer that is as close to or within your budget. Use this juicer and work out whether or not you are committed to juicing long-term before forking out for a better and therefore more expensive juicer. I initially got a $300 juicer and used it so much, it wore out/died within six months ... for me my new juicer is well worth the investment.

Arthur Ramirez 907-538-1717 email: [email protected]

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The Art of Juicing Alaska

What to J nice? Use your imagination! You can juice pretty much any fruit or vegetable, but try to keep it 75% vegetable to 25% fruit. If you do have a centrifugal juicer, extracting juice from greens can sometimes be an issue.

How to Make a Juice 1. Wash produce thoroughly. Unwashed produce can be contaminated with bacteria so 2. 3.

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this is an important step in the juicing process. If your juicer has a pulp basket, line it with a plastic bag for easy clean-up. Cut or tear produce to fit through the juicer. Just before juicing, cut any produce that might be too large to fit through the juicer whole. Once you start cutting vegetables they begin to some lose nutrients. It's best to cut just before juicing, but if you really need to save on time, you may want to add this step to your preparation. Feed produce through the juicer. If your juicer has more than one speed, don't forget to down-shift from high to low for softer fruits. Most juicers come with a chart in the instruction manual to help guide you on speeds. Usually hard produce like apples and beets are on High and soft ones like spinach or cabbage are set to Low. *Read more info on how to juice specific fruits and vegetables in our Rejuice your pulp. Once produce has been passed through the juicer, check to see if your pulp is still damp. If it is, pass it back through your juicer and you'll be able to get more juice from the leftovers! (* Visit our FA Q page to learn what to do with leftover pulp.) Drink up and juice 00. At this point, you should have a fresh juice ready for you to drink! Drink it as soon as possible because once it's juiced it starts to lose nutritional value overtime. If stored properly, it can last up to 2 days max but remember that there are no preservatives in fresh juice (which is why we love it!) so it can go bad quickly. If you prefer it cold, pour over ice. (*Visit our FAQ's section to read about how to store your juice ifyou don't plan on drinking it right away.) Now it's time to clean your juicer. Carefully scrub your machine with warm water and soap and place on a drying mat. Check the owner's manual to see if your juicer is dishwasher friendly for an even faster clean

Arthur Ramirez 907-538-1717 email: [email protected]

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The Art of Juicing Alaska

Storing Juice: Make a double batch ofjuice, have a dose of fresh juice right away, then store the rest for your meals later that day or the following day. This will help ensure you get the most potent juice possible for at least one serving. The best ways to store your juice are: • • • • • • •

For 24-48 hours in the fridge (72 hours is maximum time suggested) In an airtight container, preferably glass but BPA-free plastic works too Seal tightly and fill to the top to prevent oxygen from getting in In a dark, cool environment away from heat and light Bring a cooler along if you'll be away from a fridge Don't leave your juice in the car especially on a really hot or really cold day Freezing is also an option but less desirable than refrigeration. If you do freeze your juice do it immediately after juicing. Thaw in the refrigerator and drink within 7-10 days of freezing.

When you start juicing, start with some vegetables that you like and enjoy. At the same time try avoiding, or at least minimizing, overly sweet juices. The sweet juices are nice as a treat, but you do want to minimize the sugar content. So start with vegetables juices that you enjoy and slowly introduce a vegetable or vegetables that you are not so fond of in small amounts. With time, you will most likely find that your taste buds and body might enjoy the juices that, in the beginning, you did not enjoy. Start slow. You do not want to overwhelm your body nor do you want to feel nauseous. Your stomach will send clear signals if you are juicing vegetables that you shouldn't be juicing, at least, not at the moment. You might find that certain vegetables are okay as long as you juice them in smaller doses. Everyone will be different. It is therefore important that you listen to your body. The vegetables that are okay for you might not be okay for others. While it's easy to drink fruit juice, fruits are high in sugar and should be juiced less often and even better, fruits should be juiced rarely. Fruits are natural cleansers of the body when eaten whole.

Arthur Ramirez 907-538-1717 email: [email protected]

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The Art of Juking Alaska

When juicing, you will create pulp. You can add some of the pulp back into your juice to get the benefit of the fiber also. When adding pulp back to the juice, the amount you add really depends on your personal preference. Initially, when you start juicing, you will want to avoid the really dark green leafy vegetables such as kale, dandelion leaves, Swiss Chard, etc. These dark green leafy vegetables are very high in nutrition but also very powerful. Introduce these vegetables slowly into your routine after you and your body get used to drinking fresh juice. Start with gentle vegetables such as carrots, celery and cucumber. But do not overdo the carrots. Use '!4 to 11 ofa carrot. If you use too much carrots then you will increase your blood sugar level too much. With time, you will actually want to remove carrots from your daily juice routine and instead focus more on the nutritional rich and low in sugar vegetables. This does not mean you cannot nor should not juice carrots. Instead it means get some variety. Don't juice carrots always. This can be difficult because, admittedly, carrot juice is really delicious. When your body is comfortable drinking the more basic vegetables like carrots, celery and cucumber, which could be a week or so, then move onto vegetables like broccoli, cauliflower, zucchini, lettuce, etc. Introduce all new vegetables slowly but surely. Once your body is acclimatized to these vegetables then you can try other vegetables. When you feel ready, begin to mix it up a bit. Try some asparagus, spinach, endives, etc. Begin to introduce the more commonly eaten vegetables and slowly introduce some herbs such as parsley and cilantro. Over a period of time and as your body gets more used to juicing then you can slowly introduce some dark green leafy vegetables such as kale, Swiss Chard, wheatgrass, collard greens, mustard greens and dandelion greens. Do not introduce the dark green leafy vegetables too soon. I never use more than '!4 dark green vegetable juice. The dark green vegetable juice can be quite powerful. You will know what I mean after trying some Swiss Chard, kale or wheatgrass for the first time. Vegetables that are grown underground tend to be higher in sugars. This includes carrots, beets, yams, etc. These vegetables do provide important nutrition but they are high in sugar. The key is to not juice them too often and when you do juice them, use smaller amounts. The nutrition in all vegetables is important but we want to juice responsibly by being aware of our blood sugar level. I suggest people juice a little carrot in the begilU1ing simply because it tastes great. But I do not like to encourage juicing carrots long term. Carrot juice is a great way to introduce you and your body to fresh vegetable juice but the keyword here is "introduce". After your body has been introduced to juicing, it's time to focus less on carrots and more on vegetables that are grown above ground. I still drink carrot juice. I just don't drink carrot juice every day nor do I drink it in large

amounts.

Arthur Ramirez 907-538-1717 email: [email protected]

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The Art of Juicing Alaska

When juicing, it's important that you listen to your body. Your body will tell you which vegetables your body likes or dislikes. Whenever introducing a new vegetable, start slow and with a small amount of the new vegetable. In this way, you safely discover ifthere is a vegetable that your body does not like. I like to suggest that people never add more than one new vegetable to their juice. The reason why is that if you add two or more new vegetables to your juice and if your body does have a reaction to the juice, then which vegetable was the culprit? By adding one new vegetable to your juice, you can then easily identify which vegetable was the culprit. When you drink your vegetable juice, the juice should be at room temperature. This means you should take your vegetables out of the fridge and place on the counter for a few hours before juicing. Ideally and if you can, leave your vegetables out overnight to ensure they are at room temperature. Cold food shuts down the digestive system and this would then defeat the purpose ofjuicing.

Make a good habit of cleaning your juicer as soon as your done with it. If you don't the pulp and juice will get all sticky and make it difficult to clean the machine. Just wash it up shortly after you juice. Juice pulp can easily be composted to make a healthy soil. Many people like to make piles in thier backyard and keep a compost bin on their countertop. Using the pulp is a great way to save money and get extra nutrition. If someone would have told me this when I started juicing I probably would have thought they were nuts. But its true! Stews work the BEST for a newbie juice pulp user, but you can also use it in quiches, smoothies, oatmeal or pancakes.. Another good juicing tip is to use a glass container when storing fresh juice Another thing I learned the hard way. There was one week where I was on a carrot juice kick. I took a good size plastic container of it to work, and left it on my desk....overnight, by mistake. It exploded all over my mouse pad. If I had it in a glass container, this would not have happened. But the most important reason: its just not good to store juice in plastic. Plastic leaches chemicals, and the natural compounds of the juice just don't do well in sealed plastic based bottles. Just reuse a glass jar you were going to throw away....you do have some ofthose lying around, right? :) If not, keep them from leftover food packaged in glass. Also, keep it in the fridge if not drinking right away. Some find it smart to wrap it in aluminum foil if they dont have dark glass bottles so that it oxidizes slower. Arthur Ramirez 907-538-1717 email: [email protected]

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The Art of Juicing Alaska

Using some fruits and veggies are just not super easy for fresh juice. Sure, you can use them all but some don't work as well. Mushy fruit, like bananas, don't really juice (but they make great "ice cream" when you use the homogenizer or blank plate on your juicer). Berries are also mushy, but you can get juice out of them- it isjust provides a lower juice yield then an apple or orange would.

The carrot greens are a no-no. Don't juice them, they contain substances that can act as toxins in the body. You can plant them outside and they make a nice filler when adding greenery to your landscaping.

Mixing too many types of produce together makes a funky tasting juice sometimes. Okay, so, we all know the advertisements for those store-bought juices that include so many types of produce. Truth is, when you fresh juice, it doesn't taste as good. We aren't adding any flavors. As a general rule, keep it 3 and under for variety(plus it's easier).

Don't overstuffyour juicer, and learn to have patience. Sometimes it takes time but if you don't go slow you could easily break your juicer. Ginger is an awesome addition to almost any juice. However, it is strong. Don't go juicing a lot of the root at first! Juice just a tiny bit, less than an inch at first if very fresh. See how you like it and how your body reacts to gauge how much to use the following time youjuice. Avoid juicing the pits. Sometimes if you're in a hurry you might forget. ..bad, bad, bad for your juicer. Just keep in mind that these do need to be removed before juicing any stone fruits. When you start juicing, it's not a bad idea to get it fired up a few seconds before you start to put the produce in the chute. Not necessary, but very polite :) Run your juicer for a few seconds after you finish to get out every last drop. Not necessary, but probably a good idea.

Arthur Ramirez 907-538-1717 email: [email protected]

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10 Juicing Facts &

Ti~

1. Often the greatest concentration of nutrients lie just beneath the rind or skin 2. Soft fruits such as peaches, melons and strawberries will produce a much thicker juice than harder textured fruit such as apples. Combine the two to improve the results 3. If you experience water retention, juices such as celery, cucumber, cranberry, and watennelon are extremely helpful 4. A general rule is that a pound of produce will give you about a cup ofjuice 5. Fresh juices act as a healthy appetite suppressant, and craving curber 6. Juicing for health is more beneficial if you consume juice that is at room temperature 7. Juices help you to maintain the proper PH in your body, which is important in preventing diseases like cancer 8. The phytochemicals in the juice also helps to remove carcinogens from your body 9. If you have kids, they may be more willing to try the juice at first if you tum it into a smoothie. Try apple, carrot and grapes or strawberry. Put ice-cubes in a blender, and pour in your juice mixture. Add some frozen yoghurt or sherbert if you want, and blend to the desired thickness lO.Children love the sweet taste of carrot juice. It is easy to add other, perhaps detested veggies to the juice, without them noticing it

The Art of Juicing

Protein Content of Selected Vegan Foods FOOD

AMOUNT

PROTEIN (gm)

PROTEIN (gm/1 00 cal)

31 9.6 Tempeh 1 cup Soybeans, cooked 1 cup 29 9.6 21 17.5 Seitan 3 ounces 18 7.8 Lentils, cooked 1 cup 15 6.7 Black beans, cooked 1 cup Kidney beans, cooked 1 cup 15 6.8 Chickpeas, cooked 1 cup 15 5.4 Pinto beans, cooked 1 cup 15 6.3 Lima beans, cooked 1 cup 15 6.8 Black-eyed peas, cooked 1 cup 13 6.7 13 18.6 Veggie burger 1 patty 12 5.0 Veggie baked beans 1 cup 11 10.6 Tofu, firm 4 ounces Tofu, regular 4 ounces 10 10.7 Bagel 1 med.(3.5 oz) 10 3.9 Quinoa, cooked 1 cup 8 3.7 Peas, cooked 1 cup 8 6.6 8 15.0 Textured Vegetable Protein (TVP), cooked 1/2 cup Peanut butter 2 Tbsp 8 4.1 Veggie dog 1 link 8 13.3 Spaghetti, cooked 1 cup 8 3.7 1/4 cup 8 3.7 Almonds Soy milk, commercial, plain 1 cup 7 7.0 Whole wheat bread 2 slices 7 5.2 Almond butter 2 Tbsp 7 3.4 Soy yogurt, plain 8 ounces 6 4.0 Bulgur, cooked 1 cup 6 3.7 1/4 cup 6 3.3 Sunflower seeds Cashews 1/4 cup 5 2.7 Spinach, cooked 1 cup 5 13.0 Broccoli, cooked 1 cup 4 6.7 Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers' infonnation.

The Art of Juicing

The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day. It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables,

beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. What about combining or complementing protein? Doesn't that make the protein issue much more complex? Let's look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein. Some people say that eggs, cow's milk, meat, and fish are high quality protein. This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. Frances Moore Lappe, in her book Diet for a Small Planet, advocated the combining of a food low in one amino acid with another food containing large amounts of that amino acid. This got to be a very complicated process, with each meal having specific amounts of certain foods in order to be certain of getting a favorable amino acid mix. Many people got discouraged with the complexity of this approach. Actually, Lappe was being overly conservative to avoid criticism from the "Nutrition Establishment." She has since repudiated strict protein combining, saying, "In combating the myth that meat is the only way to get high quality protein, I reinforced another myth. I gave the impression that in order to get enough protein without meat, considerable care was needed in choosing foods. Actually it is much easier than I thought".

The Art of Juking

1. Veggies: Yep, good old greens will pack a protein punch. One cup of cooked spinach has about 7 grams of protein. The same serving of French beans has about 13 grams. Two cups of cooked kale? 5 grams. One cup of boiled peas? Nine grams. You get the idea.

2. Hemp. No, you don't have to get high to get your protein. But toss 30 grams of hemp powder in your smoothie and get about 11 grams of protein - just like that.

3. Non-Dairy Milk. Got (soy) milk? A mere 1 cup of soy or almond milk can pack about 7-9 grams of protein. Eat with some fortified cereal and you've got a totally vegan-friendly breakfast. 4. Nut Butter. Eat up your peanut butter, almond butter and cashew butter. A couple of tablespoons of anyone of these will get you 8 grams of protein.

5. Quinoa. I kinda think guinoa is God's gift to vegans (and gluten-free peeps!), as it's versatile, delicious and delivers about 9 grams of protein per cup. 6. Tofu. Four ounces of tofu will get you about 9 grams of protein. And at about 2 bucks a pop, it's a cheap vegan's BFF. 7. Lentils. With lentils, you can make rice dishes, veggie burgers, casseroles and more. One cup cooked delivers a whopping 18 grams of protein! 8. Beans. They really are the magical fruit. With one cup of pinto, kidney or black beans, you'll get about 13-15 grams of protein, a full belly and heart-healthy fiber. 9. Tempeh. One cup oftempeh packs abour 30 grams of protein! That's more than 5 eggs or a regular hamburger patty.

10. Sprouted-grain bread. Pack a sandwich with vegan sprouted-grain bread and you'll get about 10 grams of protein in the bread alone. Still want to ask me where I get my protein? Yeah. That's what I thought.

The Art of Juicing Alaska

~ested

Documentary Watch List

DocumentariesNideos: Food Matters Forks over Knives Fed Up! Ingredients The Gerson Miracle Dying to Have Known A River of Waste: The Hazardous Truth About Factory Farms http://nutritionfacts.org/video/uprooting-the-leading-causes-of-death/

Educational Links: http://iuicerecipes.com/ http://www.rawfoodlife.com http://nutritionfacts.org

http://www.pcrm.org/

Arthur Ramirez 907-538-1717

ArthurRamirez@msn,com

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