Juicing Things to Know

Embed Size (px)

Citation preview

  • 7/27/2019 Juicing Things to Know

    1/10

    Juicing things to know

    Low Glycemic Index Vegetables

    http://www.southbeach-diet.info/low-carb-vegetables.php

    http://www.dummies.com/how-to/content/the-glycemic-index-diet-for-dummies-cheat-sheet.html

    http://womenshealthfour.co/us/index.html?t202id=8358&t202kw=

    Garcinia Cambogia

    Low Glycemic Index Vegetables

    Low Glycemic Index Vegetables (under 20)

    Asparagus

    bean sprouts

    beet greens

    broccoli

    cabbage

    cauliflower

    celery

    cucumber

    endive lettuce

    mustard greens

    radishes

    spinach

    swiss chard

    watercress.

    Medium Glycemic Index Vegetables (20-60)

    Aubergine

    beets

    Brussles sprouts chives

    collards

    dandelion leaves

    greens

    kale

    kohlrabi

    http://www.southbeach-diet.info/low-carb-vegetables.phphttp://www.southbeach-diet.info/low-carb-vegetables.phphttp://www.dummies.com/how-to/content/the-glycemic-index-diet-for-dummies-cheat-sheet.htmlhttp://www.dummies.com/how-to/content/the-glycemic-index-diet-for-dummies-cheat-sheet.htmlhttp://womenshealthfour.co/us/index.html?t202id=8358&t202kwhttp://womenshealthfour.co/us/index.html?t202id=8358&t202kwhttp://womenshealthfour.co/us/offer1.phphttp://womenshealthfour.co/us/offer1.phphttp://womenshealthfour.co/us/offer1.phphttp://womenshealthfour.co/us/index.html?t202id=8358&t202kwhttp://www.dummies.com/how-to/content/the-glycemic-index-diet-for-dummies-cheat-sheet.htmlhttp://www.southbeach-diet.info/low-carb-vegetables.php
  • 7/27/2019 Juicing Things to Know

    2/10

    leeks

    okra

    onions

    parsley

    peas peppers

    pimento

    pumpkin

    rutabagas

    string beans

    turnips

    High Glycemic Index Vegetables (over 60)

    Artichokes

    carrot

    corn

    dried beans

    lima beans

    oyster plant

    parsnips

    potato

    squash

    sweet potato

    yam.

    Learn how the South Beach Diet Online site will help you to lose weight! Click here.

    Low glycemic load foods

    https://www.google.com/#q=Low+glycemic+load+foods+

    http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

    http://lowglycemicload.com/

    http://www.mayoclinic.com/health/glycemic-index-diet/MY00770

    http://care.diabetesjournals.org/content/31/12/2281.long

    http://ajcn.nutrition.org/content/76/1/5.full

    http://www.southbeach-diet.info/out.phphttp://www.southbeach-diet.info/out.phphttps://www.google.com/#q=Low+glycemic+load+foodshttps://www.google.com/#q=Low+glycemic+load+foodshttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttp://lowglycemicload.com/http://lowglycemicload.com/http://www.mayoclinic.com/health/glycemic-index-diet/MY00770http://www.mayoclinic.com/health/glycemic-index-diet/MY00770http://care.diabetesjournals.org/content/31/12/2281.longhttp://care.diabetesjournals.org/content/31/12/2281.longhttp://ajcn.nutrition.org/content/76/1/5.fullhttp://ajcn.nutrition.org/content/76/1/5.fullhttp://ajcn.nutrition.org/content/76/1/5.fullhttp://care.diabetesjournals.org/content/31/12/2281.longhttp://www.mayoclinic.com/health/glycemic-index-diet/MY00770http://lowglycemicload.com/http://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htmhttps://www.google.com/#q=Low+glycemic+load+foodshttp://www.southbeach-diet.info/out.php
  • 7/27/2019 Juicing Things to Know

    3/10

    The complete list of the glycemic index and glycemic load for more than 1,000 foods can be found in the

    article "International tables of glycemic index and glycemic load values: 2008" by Fiona S. Atkinson

    https://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more

    +than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and

    +glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinson

    http://extension.oregonstate.edu/coos/sites/default/files/Fcd/documents/glycemic_index.pdf

    http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_index.html

    International Tables of Glycemic Index and Glycemic Load Values: 2008

    Diabetes Care Atkinson et al. 31: 2281

    Online-Only Appendix

    Files in this Data Supplement:

    Supplemental Table

    Supplemental Table

    Supplemental Material

    Veggies to help slow insulin response

    http://www.livestrong.com/article/402490-list-of-the-right-vegetables-for-diabetes/

    http://kblog.lunchboxbunch.com/2010/02/diet-juices-cantaloupe-ginger-cucumber.html

    http://www.livestrong.com/article/409234-the-best-veggies-for-diabetics/

    THE BEST VEGGIES FOR DIABETICS

    The American Diabetes Association plainly states that diabetics should eat more vegetables. Vegetablesare naturally low in calories, are slowly digested and rich in disease-fighting antioxidants -- making them amust for any healthy diabetic meal plan. However, not all veggies are created equal. Choosing these fourbest veggies for diabetics can help manage your blood sugar levels and reduce diabetic complications

    Broccoli

    Okra

    https://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttp://extension.oregonstate.edu/coos/sites/default/files/Fcd/documents/glycemic_index.pdfhttp://extension.oregonstate.edu/coos/sites/default/files/Fcd/documents/glycemic_index.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_index.htmlhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_index.htmlhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_2.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_2.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1239_ReferencesAppendixTables.dochttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1239_ReferencesAppendixTables.dochttp://www.livestrong.com/article/402490-list-of-the-right-vegetables-for-diabetes/http://www.livestrong.com/article/402490-list-of-the-right-vegetables-for-diabetes/http://kblog.lunchboxbunch.com/2010/02/diet-juices-cantaloupe-ginger-cucumber.htmlhttp://www.livestrong.com/article/409234-the-best-veggies-for-diabetics/http://www.livestrong.com/article/409234-the-best-veggies-for-diabetics/http://www.livestrong.com/article/409234-the-best-veggies-for-diabetics/http://kblog.lunchboxbunch.com/2010/02/diet-juices-cantaloupe-ginger-cucumber.htmlhttp://www.livestrong.com/article/402490-list-of-the-right-vegetables-for-diabetes/http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1239_ReferencesAppendixTables.dochttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_2.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_1.pdfhttp://www.ncbi.nlm.nih.gov/pmc/articles/PMC2584181/bin/dc08-1239_index.htmlhttp://extension.oregonstate.edu/coos/sites/default/files/Fcd/documents/glycemic_index.pdfhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinsonhttps://www.google.com/#q=The+complete+list+of+the+glycemic+index+and+glycemic+load+for+more+than+1%2C000+foods+can+be+found+in+the+article+%22International+tables+of+glycemic+index+and+glycemic+load+values%3A+2008%22+by+Fiona+S.+Atkinson
  • 7/27/2019 Juicing Things to Know

    4/10

    Vegetables fall into two groups: starchy and non-starchy.

    Starchy vegetables are higher in carbohydrates and raise blood glucose levels more easily.

    Non-starchy vegetables are the best choice for a diabetic meal plan

    Vegetables add bright colors, flavors and textures to your diet. They are rich in vitamins, minerals, water,dietary fiber, phytochemicals and antioxidants and contribute to a healthy diet. Vegetables are generallylow in calories and carbohydrates, making them an excellent option for diabetics

    Dark Leafy Greens

    Leafy greens include

    spinach,

    kale,

    broccoli,

    asparagus,

    Brussels sprouts,

    arugula,

    mustard or collard greens,

    romaine lettuce

    and chard.

    Rich in calcium, vitamins A, B, C and K, magnesium, iron, protein, potassium and dietary fiber, dark leafygreens are perfect for a diabetic diet.

    Each of these vegetables contains approximately 5 g of carbohydrates per serving, with a serving equalto 1 cup raw or a cup cooked vegetables. Eating a mixed green salad before or with your meal is agood way to incorporate leafy greens into your diabetic meal plan.

    Tomato

    A cup serving of tomatoes is equivalent to 4 g of carbohydrates. Eat them raw, pureed, stewed, juicedor in a sauce; all tomato-based products are low in carbohydrates. When purchasing tomato-basedproducts, be sure to choose "no sugar added" or "low sodium" varieties.

    Tomatoes contain lycopene, a potent antioxidant known to help fight disease. Tomatoes are also rich inpotassium, phosphorus, calcium, vitamin A, C and K, folate and dietary fiber. A cup serving oftomatoes is equivalent to 4 g of carbohydrates

  • 7/27/2019 Juicing Things to Know

    5/10

    Bell Peppers

    Bell peppers are available in a rainbow of colors, including yellow, red, orange, green and purple.Containing only 3 g of carbohydrates per cup serving, peppers are sweet, juicy and bursting with flavor.

    Bell peppers are packed with vitamin A and C, potassium, phosphorus, calcium and dietary fiber. Addthem to a stir fry, flavor your favorite food with them, grill for a colorful side dish or simply munch on crisppeppers for a low-carb snack.

    Calciferous Vegetables

    Calciferous vegetables include

    red or green cabbage,

    bok choy,

    broccoli,

    cauliflower,

    artichoke

    and Brussels sprouts

    Calciferous vegetables contain sulfur compounds that make them pungent and bitter. Sulfur compoundsconfer potential carcinogen-fighting effects in the body. Calciferous vegetables include red or greencabbage, bok choy, broccoli, cauliflower, artichoke and Brussels sprouts. Calciferous vegetables provide5 g of carbohydrates per serving and are rich sources of vitamin C and K, iron, potassium, folate, calcium,dietary fiber and phytochemicals. Eat them raw or lightly steamed.

    Allium

    allium family are pungent and flavorful. Are allium vegetables known for their antibacterial properties

    Garlic,

    onion,

    leeks,

    chives,

    scallions

    and shallots

  • 7/27/2019 Juicing Things to Know

    6/10

  • 7/27/2019 Juicing Things to Know

    7/10

    that stomp on any food cravings and leave you feeling nourished, hydrated and well. Experiment

    with juicing different flavor combos of fruits and veggies and you may find that what you think

    is "dieting" is actually part of a wellness-based lifestyle. And soon "dieting" becomes more

    fun than dreadful...and not dieting at all

    Diet Juice #1: Cantaloupe Ginger

    1 cantaloupe

    1-2 Tbsp of raw ginger

    Wash cantaloupe well. Slice.

    Slice of outer rind.

    You can juice the cantaloupe with or without the seeds. I juiced it with the seeds and loved it. It

    is a tad sweeter without the seeds.

    Juice in the ginger as well.

    Serve or chill.

    Calories: about 160-200 calories per cantaloupe

    this recipe makes about 20 ounces total, serves 2-3 people

    calories per 8 ounces: about 80 calories

    Nutrients: high in vitamin A, C and potassium

    Diet Juice #2 Cucumber Mint Lemon

    1 large cucumber

    organic, non-waxed pref'd

    a handful of fresh mint leaves

    1/2 lemon

    Juice the cucumber with skin.

    Juice the mint as well.

    Squeeze in 1/2 lemon juice.

    Stir. Serve as is, or overcoconut water ice cubesor chill for later.

    Garnish with fresh mint leaves and a stick of cucumber.optional: a pinch of sea salt stirred in.

    Calories: about 45-50 calories per recipe

    this recipe makes about 14 ounces total, serves 1-2 people

    calories per 7 ounces: about 25 calories

    Nutrients: high in vitamin K, C and potassium

    http://kblog.lunchboxbunch.com/2009/04/coconut-water-ice-cubes-best-smoothie.htmlhttp://kblog.lunchboxbunch.com/2009/04/coconut-water-ice-cubes-best-smoothie.htmlhttp://kblog.lunchboxbunch.com/2009/04/coconut-water-ice-cubes-best-smoothie.htmlhttp://kblog.lunchboxbunch.com/2009/04/coconut-water-ice-cubes-best-smoothie.html
  • 7/27/2019 Juicing Things to Know

    8/10

    Diet Juice #3: Spicy Jicama Pear Carrot

    3/4 cup jicama juice

    *about 1 cup chopped, peeled jicama1/2 sweet ripe pear

    *I used a bosc pear

    2 medium carrots

    *about 6" long and thin, the kind with the stems attached

    1 tsp raw ginger

    opt'l cayenne pepper on top

    Peel the jicama, juice as much of it until you have about 3/4 cup of it.

    Juice in 1/2 pear, 2 medium carrots, and the ginger.

    Stir and serve.This juice has a very unique flavor - dry and rooty with a hint of sweetness from the pear and

    carrots.

    I added a nice sprinkling of cayenne on top to increase the spiciness.

    Calories: about 130 calories per recipe (jicama=45 calories, carrots=40 calories, pear=45

    calories)

    this recipe makes about 14 ounces total, serves 1-2 people

    calories per 7 ounces: about 65 calories

    Nutrients: rich in vitamin A, C and potassium

    Straight-Up Jicama Juice (with a bit of leftover cucumber/mint):

    green juice high in water content and low in sugar

    http://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-

    9034-0019bb2963f4.html

    http://prevention.stanford.edu/word-pdf/Pre-Diabetes%20Recommendations.pdf

    http://results.active.com/?int=29-107-1

    http://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-9034-0019bb2963f4.htmlhttp://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-9034-0019bb2963f4.htmlhttp://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-9034-0019bb2963f4.htmlhttp://prevention.stanford.edu/word-pdf/Pre-Diabetes%20Recommendations.pdfhttp://prevention.stanford.edu/word-pdf/Pre-Diabetes%20Recommendations.pdfhttp://results.active.com/?int=29-107-1http://results.active.com/?int=29-107-1http://results.active.com/?int=29-107-1http://prevention.stanford.edu/word-pdf/Pre-Diabetes%20Recommendations.pdfhttp://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-9034-0019bb2963f4.htmlhttp://tdn.com/lifestyles/juicing-beware-of-blood-sugar-levels/article_1ef6eb00-8974-11e1-9034-0019bb2963f4.html
  • 7/27/2019 Juicing Things to Know

    9/10

    http://beta.active.com/nutrition/articles/juicing-101-how-to-ease-into-and-out-of-a-cleanse

    http://www.greenjuiceaday.com/

    http://www.marksdailyapple.com/vegetable-juicing-g-bombs-blood-sugar-and-hot-

    workouts/#axzz2gOGKYGr2

    TASTE

    http://www.healthbeyondhype.com/info/green-juicing-101

    http://kelliesfoodtoglow.com/nutrition-and-cancer/juicing-101/

    http://juicing101.info/the-juice-fast-diet

    http://juicing101.info/what-type-of-vegetables-should-i-juice

    http://greenfoodgreenthumb.com/2011/07/juice-fasting-101-day-3-2/

    http://katiegirl80.hubpages.com/hub/My-Juice-Fast-Journey

    http://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-

    is-better-1.aspx

    low sugar juicing recipes

    https://www.google.com/#q=low%20sugar%20juicing%20recipes

    http://www.thekitchn.com/green-juice-5-great-recipes-to-try-187184

    http://www.fitsugar.com/Low-Sugar-Green-Juice-Energy-30713790

    http://realsustenance.com/low-sugar-autoimmune-juice-cleanse-recipes/

    http://www.rawjuicecleanserecipes.com/green-juice-cleanse-recipes/

    6

    Stalks of Kale

    2

    http://beta.active.com/nutrition/articles/juicing-101-how-to-ease-into-and-out-of-a-cleansehttp://beta.active.com/nutrition/articles/juicing-101-how-to-ease-into-and-out-of-a-cleansehttp://www.greenjuiceaday.com/http://www.greenjuiceaday.com/http://www.marksdailyapple.com/vegetable-juicing-g-bombs-blood-sugar-and-hot-workouts/#axzz2gOGKYGr2http://www.marksdailyapple.com/vegetable-juicing-g-bombs-blood-sugar-and-hot-workouts/#axzz2gOGKYGr2http://www.healthbeyondhype.com/info/green-juicing-101http://www.healthbeyondhype.com/info/green-juicing-101http://kelliesfoodtoglow.com/nutrition-and-cancer/juicing-101/http://kelliesfoodtoglow.com/nutrition-and-cancer/juicing-101/http://juicing101.info/the-juice-fast-diethttp://juicing101.info/the-juice-fast-diethttp://juicing101.info/what-type-of-vegetables-should-i-juicehttp://juicing101.info/what-type-of-vegetables-should-i-juicehttp://greenfoodgreenthumb.com/2011/07/juice-fasting-101-day-3-2/http://greenfoodgreenthumb.com/2011/07/juice-fasting-101-day-3-2/http://katiegirl80.hubpages.com/hub/My-Juice-Fast-Journeyhttp://katiegirl80.hubpages.com/hub/My-Juice-Fast-Journeyhttp://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-is-better-1.aspxhttp://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-is-better-1.aspxhttp://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-is-better-1.aspxhttps://www.google.com/#q=low%20sugar%20juicing%20recipeshttps://www.google.com/#q=low%20sugar%20juicing%20recipeshttp://www.thekitchn.com/green-juice-5-great-recipes-to-try-187184http://www.thekitchn.com/green-juice-5-great-recipes-to-try-187184http://www.fitsugar.com/Low-Sugar-Green-Juice-Energy-30713790http://www.fitsugar.com/Low-Sugar-Green-Juice-Energy-30713790http://realsustenance.com/low-sugar-autoimmune-juice-cleanse-recipes/http://realsustenance.com/low-sugar-autoimmune-juice-cleanse-recipes/http://www.rawjuicecleanserecipes.com/green-juice-cleanse-recipes/http://www.rawjuicecleanserecipes.com/green-juice-cleanse-recipes/http://www.rawjuicecleanserecipes.com/green-juice-cleanse-recipes/http://realsustenance.com/low-sugar-autoimmune-juice-cleanse-recipes/http://www.fitsugar.com/Low-Sugar-Green-Juice-Energy-30713790http://www.thekitchn.com/green-juice-5-great-recipes-to-try-187184https://www.google.com/#q=low%20sugar%20juicing%20recipeshttp://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-is-better-1.aspxhttp://blog.rateyourburn.com/blog/post/2013/01/16/juicing-vs-blending-101-which-method-is-better-1.aspxhttp://katiegirl80.hubpages.com/hub/My-Juice-Fast-Journeyhttp://greenfoodgreenthumb.com/2011/07/juice-fasting-101-day-3-2/http://juicing101.info/what-type-of-vegetables-should-i-juicehttp://juicing101.info/the-juice-fast-diethttp://kelliesfoodtoglow.com/nutrition-and-cancer/juicing-101/http://www.healthbeyondhype.com/info/green-juicing-101http://www.marksdailyapple.com/vegetable-juicing-g-bombs-blood-sugar-and-hot-workouts/#axzz2gOGKYGr2http://www.marksdailyapple.com/vegetable-juicing-g-bombs-blood-sugar-and-hot-workouts/#axzz2gOGKYGr2http://www.greenjuiceaday.com/http://beta.active.com/nutrition/articles/juicing-101-how-to-ease-into-and-out-of-a-cleanse
  • 7/27/2019 Juicing Things to Know

    10/10

    Cucumber

    2

    Small Handfuls of Parsley

    4

    Golden Delicious Apples

    2

    Lemons (peeled)

    2

    Small Handfuls of Spinach