VEGETABLES and HERBS
Leafy Greens. You are juicing 2 lbs of leafy greens each day, so you need 10lbs of greens: spinach, kale, parsley, romaine, butter lettuce, dandelion greens, chard, etc. Weigh it, and recognize that these are the most nutrient dense foods you will have ever juiced. The cell walls of these plants are tough, which is why we suggest using a Vitamix or Press-style juicer to break those walls open to release the nutritious juice inside. If you are new to Green Vegetable Juice, start with two favorites: spinach and parsley, then move to kale, romaine, butter lettuce, chard, and so on. One other green of note: cilantro. This green pulls heavy metals from the body, particularly mercury, so if you have had, or do have, mercury fillings, please use this green each week of the Fast.
Celery. We juice one head per person of celery every day of the Fast. Why? Celery is loaded with organic sodium, which is one of most important alkalinizing minerals. Most of us are deficient in organic sodium from eating a standard or acid-forming diet (meat, dairy, wheat, processed sugar, and soy). Putting back in organic sodium will reduce or eliminate acid reflux disease, ease gastrointestinal distress, heal the lining of the stomach, aid digestion of proteins, and alkalinize the bile of the liver and gallbladder (acid bile creates gallstones). Celery is a key part of the alkalinizing aspects of the Juice Fast.
Cucumber. Cucumbers have a reputation as the best kidney cleanser known. They are a diuretic; thus, they prevent bloating due to water retention, and they help to wash the kidneys and bladder of debris and stones. Cucumbers are cooling, refreshing, water-rich, filling, low in calories, alkaline, and high in energy. The popular health lecturer and teacher Paul Bragg said of cucumbers, "There is nothing more nourishing for the skin to have than the liquid juice from the cucumber. The nutrition-rich water that it contains, when taken into the body, adds luster to the hair, sparkle to the eye, color to the lips, tone to the skin, and spring to the step." Paul Bragg, even in his 90s, had beautiful skin, in part due to his daily juicing of cucumbers. We use 1 cucumber a day per person minimum, and they go very well with celery juice and leafy greens. One of our favorite juices is leafy greens with celery, cucumber, lemon, and apple.
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Sweet Root Crops: Carrot, Beet, and Yam. These are sweet, and also your most calorie dense vegetables that you can juice. In terms of calories per quart of juice, you can't be(e)t a yam! We buy about 5 lbs of carrots for every 3 days of Fasting, so you might want to get 10 lbs for yourself. Carrots last a long time in the fridge, so you can't overbuy them. Also, this is not the 1980s, so we are not suggesting making huge quarts of carrot or yam juice on a regular basis. These roots are for adding calorie and nutrient value to your Green Vegetable Juice. However, using a centrifugal juicer like a Juiceman can make you some carrot or yam juice in a real hurry, and we do break ours out for this purpose.
Radish. If you have an underactive thyroid, radish juice can help you out. It has an element called raphanin in it that balances thyroid hormones T3 and T4. Raphanin is what you might call an adaptogen, meaning that it will bring your thyroid into balance whether it is under- or over-active. Radish is also high in sulfur, which is a beauty mineral that helps build and maintain youthful skin. To really benefit from radish, you are looking at 1/2 cup of radish juice into your Green Vegetable Juices each day, which takes about 1 typical bunch of radishes to make. And you can juice the tops, too.
Red Bell Peppers. These are high in Vitamin C and add a delicious taste to your Green Vegetable Juice. Because of their cost per lb, they are not a main constituent of your total juice calories, however. We add these in to create a wide spectrum of produce flowing into our Fast. Hot Peppers. Very high in vitamins A,C, iron, potassium, and niacin.
Garlic. According to Daniel Reid in his excellent book, The Tao of Sex, Health, and Longevity, "Garlic has been prescribed as medicine since the dawn of recorded history In China, and probably long before that. Egyptian medical texts dating from 1550 BC list garlic as a major ingredient in 22 prescriptions, and it is a well-known fact that countries where garlic is consumed in large quantities suffer a significantly lower incidence of cancer. Chinese texts clearly state that in order to be fully effective, garlic must be consumed raw.
Modern science confirms the efficacy of this ancient remedy. American biochemists have discovered that 'allicin', the Vegetables and Herbs 2
active component in garlic, works as a powerful antibiotic and fungicide. In fact, allicin has proven even more effective than penicillin in suppressing certain types of disease-carrying agents. However, allicin appears only in freshly cut or crushed raw garlic, again confirming the wisdom of ancient Chinese medical advice. When you cut a clove of raw garlic, a neutral vegetable substance called alliin mixes with a plant enzyme called allinase to produce the potent allicin factor. The characteristic odor of fresh cut raw garlic is caused by this powerful enzyme reaction. The garlic pills, garlic oil and other odorless garlic extracts sold in health-food stores are devoid of the allicin compound and are therefore therapeutically useless. In old China, tuberculosis was effectively treated with hot compresses of fresh raw garlic applied to the back. The volatile therapeutic factors penetrated the skin and entered the lungs, killing the baccillus that causes tuberculosis. Garlic is also effective in ridding the alimentary canal of worms and other parasites, preventing colds and influenza, and giving a tonic boost to the libido. Regular daily consumption of fresh raw garlic provides round-the-clock protection against a host of contagious diseases and parasites."
On the Juice Fast: Use fresh garlic in your juices by adding it to the mix in your high speed blender, or by running cloves through the Juicer. Besides using garlic in Green Vegetable Juices, one of our favorites is - and we know it sounds weird. You just have to try it for yourself - Grapefruit juice with Garlic.
Sunchokes (Jerusalem Artichokes). You may have never used these before, but they are great if you have chronic fatigue syndrome, or according to John Heinerman, diabetes or hypoglycemia. In Heinerman's Encyclopedia of Healing Juices he writes:
All three diseases share at least one major cause for their origins. Each one of them is related to blood sugar imbalances of some kind. In the case of diabetes, it is too much sugar and too little insulin to burn it up. But in the case of chronic fatigue syndrome and hypoglycemia, it's just the opposite: too little sugar in the circulating blood plasma and way too much insulin. This is a situation that is comparable to leaving the furnace on in July. The Jerusalem artichoke contains a starchy component called inulin. This is not related to what the pancreas produces Vegetables and Herbs 3
(insulin), but is instead a unique carbohydrate, which is quickly converted into an efficient energy that nutritionally supports those organs (liver, pancreas, spleen) responsible for normal blood sugar metabolism. Put another way, inulin stabilizes wildly erratic blood sugar
-yo effects and maintains a levels. It does away with the yo
blood sugar level somewhere in the center. Once this happens, these energy-draining problems are adequately corrected.
Ginger Root. Ginger has been in human use for over 5,000 years, and ranks as one of the world's ten favorite spices. Among ginger root's hallmarks are it's:
; Anti-inflammatory action ; Antimicrobial,
; Anti-oxidant antifungal properties
; Abilities to relieve
; High enzyme activity stomach upset, even
during a Juice Fast
; Support of probiotics in
Ginger is a potentially powerful antiulcer treatment rivaling three of the nation's most popular drugs, which account for $2.8 billion in sales annually. The antiulcer effect of ginger is complemented by a host of other important digestive values, which include relief of diarrhea and constipation, liver protection and probiotic support. The antinausea effect of ginger is well documented, making it particularly protective and therapeutic in the event of a mild cleansing reaction on a Juice Fast in which the stomach feels upset. For phlegm, 1 Tablespoon of fresh ginger juice with lemon in a cup of warm water can go a long way to getting rid of mucus and cleaning the sinuses. For all these reasons and more you should consider using ginger root regularly in your juices during the Fast. About one-half to one inch of ginger root per day on the Fast is excellent.
Burdock Root. This root is one of the most widely used blood purifiers, and the most important herb for healing chronic skin problems. According to John Heinerman in Heinerman's Encyclopedia of Healing Herbs and Spices, "Burdock is one of the few herbs that can effectively treat eczema, acne, psoriasis, boils, herpes, syphilitic sores, styles, carbunkles, cankers, and the like.
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On the Juice Fast, there are two ways to use burdock. One is to juice fresh burdock, about 2 inches per day. The other is to make a tea from the root. Heinerman advises a quart of boiled water reduced to a simmer, adding 4 teaspoons of dried, cut root to simmer for 7 minutes. Remove from heat and steep for two more hours. Drink 2 cups a day on an empty stomach (or more if chronic skin conditions persist). You can also make a larger quantity and wash the skin with the tea.
There is a lot of debate out there in nutritional circles about how much fruit we should be eating, what kinds of fruit, when to eat it, etc. Fruit is a wonderful food. It is hydrating, loaded with antioxidants and phytonutrients. On the Juice Fast, it is very important to know how much fruit juice is appropriate for YOU. When you juice the fruits, the glycemic index of that juice is quite high, meaning that the sugar is going to get into your bloodstream very quickly. If your cells are ready for the sugar, this is not so much of a problem, but for those of us who have health challenges that are aggravated by fruit juices, we need to be prudent.
Those who should minimize or eliminate fruit juices from a Juice Fast can be persons with: high blood sugar (prediabetes or diabetes), hypoglycemia, the yeast overgrowth of candida known as candidiasis, and those with precancerous or cancerous conditions. Again, everyone should consult their health professionals before beginning a Juice Fast. A person who understands juicing and your particular health challenges can advise you on whether fruit juice is appropriate for you.
The way we determine this on a Juice Fast is by taking an average Fasting Blood Sugar using a blood sugar monitor. These devices sell for $10-20 at most drug stores, and come with 10 free testing strips. With these strips, you can test your Fasting Blood Sugar (FBS) each morning for 10 days before the Fast. Write the number down each morning, and take a 10-Day Average. This will tell you if you are having challenges with high blood sugar. Here is how the averages break down in terms of your health, and how much fruit juice, from this perspective, is appropriate for you.
Average Fasting Blood Sugar over 10 Days
What This Means for Your Health and Juices
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85 or less: You have no problem with blood sugar.
Juice Fast: 1 quart of fruit juice each day is a-okay, unless another health challenge mentioned above suggests otherwise
85 – 100: We will call this pre pre-diabetic. Your blood sugar is a little high, which is placing an extra burden on your pancreas, and could lead to a compromise of vital organs such as your brain, kidneys, pancreas, and heart in later life ,which could be prevented by lowering your blood sugar.
Juice Fast: 1 quart of fruit juice each day is possible, but mix in green superfood powders, and drink mid-day.
100 – 115: Pre-Diabetic. This may be a surprise to you. However, close to 100 million Americans are pre-diabetic. This means that your cells are not taking up sugar efficiently, probably because they are toxic. This level needs to come down or you could develop diabetes within 10 years, according to the American Diabetes Association. This is possible.
Juice Fast: All Green Vegetable Juices with a little carrot, apple, and lemon. You need exercise!
126 and over: Diabetic. Please see a health professional knowledgeable in the reversal of diabetes with Plant-Based Nutrition, such as Dr. Gabriel Cousens, M.D. at the Tree of Life Rejuvenation Center or Brian Clement at Hippocrates Health Institute. Do not attempt a Juice Fast on your own, and only begin once you have professional guidance. Juice Fast: All Green Vegetable Juices without carrot, and apple, and lemon in moderation. Supervised by a health professional. Do not attempt to come off blood sugar medications without professional guidance. Please read There is a Cure for Diabetes with Gabriel Cousens, M.D. with David Rainoshek, M.A.
With this in mind, lets look at the amazing choices in fruit for the Juice Fast.
Apples - Granny Smith, Fuji, Gala, and Braeburn. Apples have very high mineral contents, also malic acid and tannic acid, and pectins. According to Heinerman, "Pectin is a water soluble substance in many fruits and
vegetables...that is a natural scrubber derived chiefly from plant cell walls... When it combines with certain Vegetables and Herbs 6
mineral salts in an apple, they form an insoluble salt that has strong laxative properties." Therefore, apples are of the greatest therapeutic importance in normalizing the intestines. A great formula for this laxative effect is equal parts of spinach and apple together in a juice, which will cleanse and regenerate the entire intestinal tract. Spinach is high in oxalic acid that combines with the mineral salts and pectin in apples to really do the job. Heinerman says, and we and our students can attest, that this strong and safe chemical action actually pulls off old encrusted fecal matter from the walls of the intestinal tract and colon!
Besides being a great cleanser, apple juice purifies the blood and is helpful for skin and liver, and as a general tonic. After juicing, the liquid often oxidizes quickly so it is best to store for even a short while in the refrigerator.
Apples contain some 15 calories per oz (220KJ per 100g). The vitamins present include C, thiamine, riboflavin, nicotinic acid, carotene, B6, biotin and folic acid. There is a little sodium and a lot of potassium and phosphorus. Apple juice is good as a drink but excellent in overcoming a liverish feeling, in helping sort out digestive disturbances and also for flushing the kidneys! Citrus - Lemon, Orange, Grapefruit, Tangerine, and Tangelo. One of the most important qualities of citrus is that it is a hydrogen concentrator. Hydrogen is very important for hydration. This is why people in southern climates love citrus. This is important for those of us re-establishing excellent health because we have probably been chronically dehydrated, and citrus can go a long way to rehydrating every cell in our body. Citrus of all kinds is also a well-known fighter of congestion. Citrus juices have long been used to clear mucus congestion in the lungs, throat, sinuses, stomach, intestines, and liver. Grapefruit juice in particular is excellent for reducing cellulite, as cellulite is a symptom of poor lymphatic flow (congestion). When using citrus, remember that lemon juice goes in Green Vegetable Juice very well. Another favorite of ours is lemon-grapefruit-orange juice! When we make this, we add in MSM, as Vitamin C and MSM potentiate each other. Melons - Watermelon, Cantaloupe, and Honeydew. When it comes to calories per dollar, you cannot beat watermelon Vegetables and Herbs 7
juice. A good-sized watermelon will yield almost 2 gallons of fresh juice, and it costs only 5-10 dollars. Watermelon juice is also fast to make, and keeps well during the day. Watermelon juice is known for its ability to aid the body in flushing out excess acids. This is particularly helpful in cases of arthritis, gout, or skin problems, all of which result from an over-acid condition. When you make watermelon juice, if you are fortunate enough to get an organic melon, juice it skin and all. Our favorite with this melon is watermelon/lemon!
Cantaloupe (and Honeydew) is an excellent source of vitamin A on account of its concentrated beta-carotene (provitamin A) content. Once inside the body, beta-carotene can be converted into vitamin A. Both vitamin A and beta-carotene are important vision nutrients. In a study of over 50,000 women nurses aged 45 to 67, women who consumed the highest dietary amount of vitamin A had a 39% reduced risk of developing cataracts. In another study that looked at the incidence of cataract surgery and diet, researchers found that those people who ate diets that included cantaloupe had half the risk of cataract surgery, while those who ate the highest amounts of butter, salt and total fat had higher risks for cataract surgery. Beta-carotene has also been the subject of extensive research in relationship to cancer prevention and prevention of oxygen-based damage to cells. Provitamin A is also very helpful in healing Crohn's Disease. It, along with trace elements such as magnesium, manganese, zinc, and chromium which are present in cantaloupe, can reduce intestinal inflammation associated with Crohn's and restore health to injured mucosal tissue. Cantaloupe is also an excellent source of vitamin C. While beta-carotene and vitamin A are fat-soluble antioxidants, vitamin C functions as an antioxidant in the water-soluble areas of the body. So, between its beta-carotene and vitamin C content, cantaloupe has all areas covered against damage from oxygen free radicals. In addition to its antioxidant activity, vitamin C is critical for good immune function. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses, and regenerates Vitamin E after it has been inactivated by disarming free radicals. Owing to the multitude of vitamin C's health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes including heart disease, stroke and cancer. Vegetables and Herbs 8
One cup of cantaloupe contains 112.5% of the daily value for this well-known antioxidant.
Cantaloupe is a very good source of potassium and a good source of vitamin B6, folate, and niacin (vitamin B3). The
n of all these B complex vitamins make it an combinatio
exceptionally good fruit for supporting energy production through good carbohydrate metabolism and blood sugar stability. These B complex vitamins are required in our cells for processing carbohydrates (including sugars), and B-vitamins are also excellent for reducing all kinds of stress. If life has been overly stressful for you, or you have had a worried stomach, consider doing some cantaloupe juice on the Juice Fast!
Pineapple. The hallmark of this delicious tropical fruit is the presence of its anti-inflammatory enzyme, bromelain. Bromelain is great for reducing inflammation anywhere in your body, and this enzyme will also serve to digest animal and plant proteins in your intestinal tract. Pineapple juice is also antagonistic to parasites, and is good at breaking down liver and gallstones. Finally, pineapple is great to mix with Green Vegetable Juice. A warning, however. The bromelain in the pineapple digests proteins, and your Green Vegetable Juice is loaded with protein. That means that combining the two and leaving them sitting for hours will find you returning to a glass of partially digested Green Juice. Better to drink this right away, or make the two juices separately and combine just before drinking! Grapes. You have heard that wine will turn on anti-aging genes because of an element in grapes called resveratrol. Well, it just so happens that you can get just as much resveratrol, if not more, from juicing fresh grapes. So, grapes are a wonderful youthing food.
According to John Heinerman in Heinerman's Encylopedia of Healing Juices (pg 142), dark grape juice is excellent for keeping herpes and polio viruses in check. He writes: Two Canadian microbiologists published an important piece of research in the scientific journal Applied and Environmental Microbiology (32:757-63, Dec. 1976). Appropriately entitled, "Virus inactivation by grapes and wines," their report presented documented evidence to show that the high concentration of tannins in these fruits were potent killers of disease-causing viruses in test tubes. The two researchers bought grapes, grape juice, and raisins Vegetables and Herbs 9
from local grocery stores, and red, rose, and white wines in Ottawa, Quebec Province. They then added viruses to the grape extract made from pulp and skins, to the grape juice and infusions of raisins, and to the wines. All inactivated the viruses. Grape juice was especially potent against poliovirus and herpes simplex virus.
Berries - Blueberries, Raspberries, Blackberries, and Strawberries.
Stone Fruit - Peaches, Nectarines.
Young Coconuts. The water from these is one of your best sources of electrolytes. Also, young coconuts are easy to open and acquire water from, which is calorie dense. However, young coconuts are also hybridized by combining a wild coconut with a date palm, making them very sugary. Only use young coconut water on the Juice Fast if your FBS reading allows for some fruit juice. It is also helpful to mix into the water some spirulina, chlorella, or E-3Live, and some green superfood powder concentrate such as Vitamineral Green. This will improve the mineral profile of your coconut drink so that it is not a high-sugar/low-mineral food, which is where we can get into trouble. And remember, the delicious young coconut meat is not part of the Juice Fast. Scrape it out with a spatula and freeze it for use after the Fast.
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