Juicing can be an effective strategy to augment a weight-loss plan. Storing fresh juices in insulated beverage containers can help reduce the temptation to reach for fattening and carbohydrate-laden snacks such as doughnuts, snack crackers and potato chips. Although juicing is most commonly associated with fruits, you can use fresh vegetables to create flavorful, nutrient-dense juices for school, work, trips to the gym or road trips. Juicing is a simple process that can be accomplished.
Step 1
Choose fresh, organic vegetables instead of canned, frozen or conventionally grown versions. These vegetables may offer higher amounts of minerals, vitamins and dietary fiber than conventionally-grown or processed versions.
Step 2
Wash fresh vegetables such as carrots, spinach leaves, broccoli, artichokes, Swiss chard, asparagus and celery thoroughly with a vegetable scrubber and distilled water to remove loose dirt, fertilizers and pesticide residues.
Step 3
Cut vegetables into 1-inch chunks. Fill the loading chute of a kitchen juicer with cut vegetables.
Step 4
Place the juicer's press on top of the vegetables in the chute. Place a sterilized glass container below the juicer's output chute to catch the juice and another below the discharge chute to catch solid vegetable waste. Turn on the juicer and put enough weight on the press to slowly force the vegetables into the juicer's blades.
Step 5
Transfer the juice into a sterilized, airtight storage container. Seal the container and place it in your refrigerator. Fresh juices can be refrigerated for up to seven days.
Step 6
Pack insulated containers of juice in your backpack or briefcase. Drink fresh vegetable juice instead of grabbing a doughnut or a bag of potato chips during work breaks or between classes to reduce your intake of saturated fats, refined flours and sugars, all of which can contribute to weight gain.
Step 7
Pack coolers with bottles of fresh juice on road tips or camping outings. Enjoy fresh juice instead of reaching for fattening convenience snacks like beef jerky, candy, snack cakes, cookies or snack crackers.
Tips and Warnings
- Use a mixture of vegetables and fruits to create a variety of flavors, and to increase the variety of vitamins and minerals in your juices. Blend 2 cups of fresh vegetable juice with 1 cup of soy milk to add protein and give your juices a smoothie-like consistency.
Things You'll Need
- Vegetable scrubber
- Distilled water
- Kitchen juicer
- Glass containers
- Airtight storage container
References
- "Complete Book of Juicing"; Michael T. Murray; 1997
- "Juice Alive"; Steven Bailey, et al.; 2006
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