Getting The Most Out Of Your New Juicer

For those who have never owned or used a juicer, there are few basic tips that can help you get the most out of your juicing experience. Not only will you save time, but it will also help you hit the ground running and well on your way to improving your dietary intake of nature’s raw nutrients. Below are just some of the ways that you can better enjoy hassle-free juicing.

Choose Organic

When possible, choose organic. Organic fruits and vegetables do not contain the pesticides that commercially grown does. It has also been shown in some studies to contain more nutrients. Organic usually costs more so if it’s not in your budget it okay. Use a produce wash easily found in most grocery stores. You may also feel more comfortable just peeling the skin from commercially grown produce.

Veggies, Veggies, Veggies

Try to juice mostly vegetables. Fruit contains a lot of sugar. Most of us don’t have a problem getting enough fruit in our diet so keep fruit in your juice to a minimum. When first starting out, you may need a little extra fruit in your juice before you learn to love some of the flavors. Using green apples is the best choice because they tend to contain less sugar.

Wash Your Produce

Washing your produce can remove unwanted residue. First, wash your hands as you normally would before handling food. Always wash your produce before you cut it. Run produce under plain, running water for about a minute, using a produce scrub brush. If you feel more comfortable using a vegetable wash, they are easily found in the produce section of your grocery store. Always discard the first layer of leaves from heads of cabbage or lettuce as well.


We previously discussed peeling your non organic produce. Generally, you should also peel your citrus. Interestingly, you should leave as much of the white rind between the peel and the fruit. This white flesh is called albedo and is high in antioxidants. Always peel mango and papaya because their skins contain strong irritants. An easy rule of thumb is if you don’t eat it when you eat the fruit whole, don’t juice it.

You can also juice beet greens, celery leaves and small grape stems. Be sure to discard larger grape stems because they will dull your juicer. Do not juice carrot or rhubarb greens because they contain toxic substances.

Remove Pits and Seeds

Seeds and pits should be removed and discarded from mangoes, peaches, plums, apricots, cherries, etc. Softer seeds from melons, grapes and cucumbers can be juiced. There is some evidence to show that apple seeds are harmful in some quantities so I remove them to be safe.


Ideally, your juice should be enjoyed immediately but we all have busy lives and jobs and kids. I store my juice in a glass mason jar in the refrigerator for 24 hours. Melon and cabbage juice spoils quickly so plan to be ready to drink those immediately. Don’t be hard on yourself if you can’t drink it right away. I believe that the benefits of juice that is a few hours old is more than if you decided to grab something full of preservatives.

Take Full Advantage

You may have spent a lot of time trying to find the best juicer but knowing what you are doing will make the experience more rewarding. Hopefully some of the above will help kick start your journey into juicing. The process can be rather beneficial and something that will help you look and feel better. Now is the time to stop making excuses and to take the plunge and see what juicing can do for your body and your mind. Check out the video below for more juicing advice and tips.

The Role That Nutrition Can Play In Depression

diet and depression

For non-clinical, mild forms of depression diet can often play an overlooked role in the way that you feel. A brain that is suffering through various vitamin deficiencies may not function as well and lead to problems down the line. Diet can also be addressed in clinical diagnoses, but as an ancillary benefit to support whatever coarse of primary treatment is prescribed. Correcting and improving your diet can help rectify your body’s nutritional needs and help restore balance in the body. Vitamin deficiency and mental health are often linked, so it is an important area to investigate. Here are 10 nutrients that are most commonly associated with depression and other mental disorders.

1. Vitamin D

Vitamin D deficiencies is not only linked to depression, but also to dementia and autism. As according to the National Institutes of Health, the adult body needs about 600 IUs of vitamin D per day, the easiest time for you to become vitamin D deficient is during the winter and fall months when there is minimal sunlight. However for maximum mental health, you will need somewhere between 5,000 to 10,000 IU of vitamin D.

So if you work for long hours in the offices, there is a chance of your suffering from vitamin D deficiency. Take some time to go out into the sun and take a walk during lunch break. While you need to get into the sunshine, dont overdo it as if you are sensitive to the sun, too much of sun is also not good for you!

2. Amino acids

Amino acids are the building blocks of proteins, and have an important role in maintaining the proper functioning of your brain. If your diet does not contain sufficient amino acids, you will slowly start feeling unfocused, sluggish and depressed with life. The best thing you should do to is increase your consumption of seeds, beans, red meats and nuts to get sufficient amino acids in your body.

3. Iodine

Iodine is necessary and important for the optimal functioning of your thyroid gland. Though the thyroid gland is a small gland, its affects practically all body systems like your body temperature, metabolism, immune system, energy level, brain functioning and much more. So if your iodine consumption is on the lower side, your thyroid does not function as well as it should and this leads to various complications including feelings of depression.

4. B Vitamins

It was proven through studies that older women suffering from severe depression have a tendency of suffering from a deficiency of B complex vitamins. So the study proves that B complex vitamins are very much important and necessary for your mental health than you envisioned.

This is why its suggested that your diet includes 2.4mcg of B12 and 1.5-1.7 mg of B6 which you can get through foods like milk, fish, meat, poultry, eggs and seafood like crab, mussels and clams.

5. Folate

If you have a low level of folate, it seriously reduces the efficiency of antidepressants. In fact, this is why some psychiatrists prescribe folate to treat depression. Adults require a minimum of 400mcg folate everyday which you can get by eating lots of dark, green leafy vegetables, legumes, beans and citrus fruits and juices.

6. Magnesium

Many people today unknowingly suffer from a deficiency of magnesium because they consume too much of sugar, caffeine, salt and alcohol, and have too much of stress. All of this contributes to the bodys depletion of magnesium stores.

This is why magnesium is an efficient mineral to consume to fight the harmful effects of constant stress. While men need about 400 to 420 mg of magnesium every day, women require between 310 and 320 mg.

7. Iron

On an average, about 20% of women suffer from iron deficiency which leads to symptoms similar to depression like an inability to focus, fatigue and irritability. So make sure you consume about 8 to 18 mg of iron every day.

8. Selenium

Selenium is an important mineral which is required for thyroid function. It is also an important antioxidant which helps prevent the oxidation of the polyunsaturated acids found on the cell membrane. Generally, an adult body requires at least 55 mcg of selenium to remain physically and mentally healthy.

9. Omega-3

You always thought, and heard that omega-3 fatty acids was important and required for a healthy heart. However did you also know that omega-3 also has a serious impact on your mental health? In fact, your body doesn’t get sufficient omega-3s through your diet even if you took a daily fish oil supplement.

Moreover, your body does not manufacture or process omega-3 fatty acids on its own. You thus need to consume foods containing omega-3 fatty acids like tuna, salmon, halibut or walnuts and flaxseeds, and also take some supplements to ensure your body gets the required nutrients.

10. Zinc

Zinc too is a mineral needed for the optimal functioning of all your body systems. The mineral not only helps with digestion, it also helps your body produce DNA and helps with the repair of proteins. Moreover, zinc helps boost your body’s immunity and controls any inflammation in the body.

How To Increase Your Nutrient Intake

So in a nutshell, if your diet was always full of junk food, processed foods, sodas and sugar, or if you skip meals and notice you suffer from depression and mood disorders, its time you start a food diary about all the food you eat every day. Starting on a healthy diet that includes plenty of fresh fruits and vegetables is a prudent way to address vitamin deficiencies, while eating fresh fish is a great way to get more Omega-3 fatty acids.

Your nutrient intake can also benefit with the help of a juicer as freshly prepared juice from raw produce is more easily digestible and absorbed by the body. But juicing does take some commitment at first until it becomes habit. Even the best juicer will not do you any good unless you use it on a regular basis. One way to achieve this is to experiment with different juicing recipes and find a few that you really find tasty. This will help prevent boredom with the routine and make you excited to try something new every day.

It still will take some time for the body to adjust, but it eventually can have a huge impact on the your overall well being. Of course, you should always speak with a physician before making any major changes for their approval.

Why Jogging Is Still So Good For You

Jogging benefits using a stroller

As a foodie, it is pretty obvious that we like to eat, however it can get your diet into trouble at times. While we love to indulge from time to time, it is important to lead a healthy and active lifestyle to counterbalance our efforts in the kitchen. This is why we decided to hit upon some exercise ideas, in particular jogging. We have been runners for years, and we even take our kids along with us. Let’s see what getting outside and moving can do for your body.

Millions of people around the world go jogging everyday for various reasons. Jogging can have a positive influence on a person’s overall fitness levels. While most people take up jogging to lose weight, some simply jog because they enjoy it but there are a lot of other benefits of running that aren’t always discussed.

It is good for the heart

There are reports floating around that jogging can cause heart attacks. These are unfounded according to most cardiologists and medical researchers. What studies have found about the impact of jogging on the heart is that it can actually reduce the risk of heart attack. Statistically speaking 5 out of 400,000 people who participate in marathons have had heart attacks and those 5 might not have had those attacks because of the physical exertion but merely because of some underlying cardiovascular condition they may not have been aware of hence the need to consult with a medical doctor when you decide to take on some sort of exercise.

Not only can jogging reduce the risk of heart disease but also strengthens the cardiovascular system, improving blood circulation and enabling your lungs to function as efficiently as possible. The British Heart foundation has also estimated that jogging can help curb 10,000 heart attack each year.

It strengthens bones

Jogging involves a high degree of impact on the joints. Your bones have to absorb five times the weight of your body with each stride. At the end of each long jog or marathon, a runner would have lost a centimeter of their length as a result of the repetitive pounding of muscle, tightening and compression of the vertebrae. This fact has been used to sell a lot of home exercise equipment that promises minimum impact on bones. According to the National Osteoporosis Society running is actually one of the best way to strengthen your bones. The shrinkage that occurs is only temporary.

Jogging makes the lungs work more efficiently

An average person’s lungs work unusually harder when they are jogging than when he or she is sedentary. The increased intake of oxygen gets the cardiovascular system working harder and with time, the system will get stronger and work more efficiently with the lungs. It might be hard at first to get the rhythm of running and breathing right but with time, it becomes effortless.

Burns calories

The most common reason for people to start jogging is because it’s the simplest cardiovascular exercise around. All you need is a pair of comfortable running shoes, comfortable sweats and a road to run on. Sometimes, it is not even a road but a track through the woods. Simply put, it’s the next progression that a person who needs to shed weighed can make from simply walking. Running at a pace of ten minutes per mile can burn an average of 4 calories per hour for every pound of your own body weight. This means you can burn 580 calories per hour. You cannot do this with walking, cycling or swimming.

You should, however, note that you lose a liter of fluids with every hour spent running so it is important to drink water and also important not to jump on that scale immediately after a run because you will get false results.

It increases your body’s metabolic rate

Research has found that the efficiency with which your body burns fat is significantly raised during a run. This metabolic rate continues to be elevated even after a run.

Involving the kids

From a young age we wanted our children to understand the virtues of exercise and fitness. We did not want them to grow up and be couch potatoes or be glued in front of a computer screen. We invested in a jogging stroller so that we could take them with us and get them out of the house. This had the added benefit of not having to find a sitter while we worked out. We love these pieces of equipment and highly recommend them to active parents. If this is something that you might be interested in using with your own children then we recommend reviewing the latest running stroller ratings to find something that you can afford. They can be quite pricey but they are worth every penny.

As our children grew, we started taking them on short runs and longer walks to spend time with them and to give them a proper example of staying active. Hopefully this is something that they take with them as they get older, but it has been a great bonding experience and a cool way to spend time together as a family.

Get Running

Overall jogging is more than just a means to lose weight but it has been known to be effective at boosting mental performance. Most people do not know that when they jog endorphins are released in the body. This is what causes that “good” feeling after a run. Regular jogging relives the body of stress. Jogging does more than help you lose weight, reduce your blood pressure or give you a momentary high – it can actually increase your lifespan. By making a simple commitment to jog for a few minutes or hours a day at a pace that is comfortable for you, you can change your life for the better.