Tahlequah Daily Press

Local News

January 17, 2014

Healthy eaters spruce up with juice

TAHLEQUAH — A new year invariably marks a time to start fresh. Often, people choose this time to start a new diet, or begin making healthier food choices.

A quick perusal of the Pinterest Food & Drink board shows juicing - using fresh fruits, vegetables or a combination of both - remains popular.

Heather Winn, Family and Consumer Science educator for the Oklahoma Cooperative Extension Service, said juicing is a great way to add variety to the diet, but to not depend on it solely for fruit and vegetable intake.

“Consumers may be hearing information about juicing their fruits and vegetables in order to consume the recommended number of servings per day,” said Winn. “It’s important to keep in mind that whole fruits and vegetables contain needed fiber, which you don’t get if only the juice is consumed.”

According to Winn, on average, a person should consume 2 cups of fruits every day, based on a 2,000-calorie diet. About 2-1/2 cups of vegetables are recommended. Age, gender and physical activity should also be considered when determining serving numbers.

“A serving of fruit is generally about 1 cup of fruit, or 100 percent fruit juice, or one-half cup of dried fruit,” said Winn. “A serving of vegetables consists of 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw, leafy greens. For a healthy diet, limit you intake of fruit and vegetable juice to no more than a cup a day, and get the rest of your recommended daily servings by eating a wide variety of fruits and vegetables.”

It’s a great way to add leafy greens

Deana Franke, owner of Oasis Health Foods, believes juicing is a way to add leafy greens to a morning routine.

“It’s the same for smoothies, if you lean towards veggies and use the fruits for a little sweet,” said Franke. “Spinach, kale and chard magically disappear when mixed or juiced with blueberries and pineapple or mangos and peaches. Carrots are so sweet they need nothing but an orange to start your day with sunshine!”

Consumers Reports points out the type of juicing a person chooses depends on the type of juice he likes to drink. Those who prefer to drink only citrus juices may be fine with a straight juicing machine; those who like to add vegetables will want to check out extracting machines.

With a citrus juicer, halves of fruit are pressed onto a motorized reamer that extracts the juice. A trough around the reamer, depending on the model, may strain the juice as it flows into a container. Consumer Reports testers said compared to a juice extractor, juicers they’ve tested have been “a breeze to clean.”

Juice extractors use a whirling disk to cut fruit or vegetables into tiny pieces that are then spun to separate juice from pulp.

Once separated from the pulp, the juice flows through a strainer and into a container. All items must be cleaned and prepared first. For instance, fruits with hard, waxy surfaces must be peeled before being put in the machine.

Consumer’s Reports recommends finding a juicer that’s easy to use, store and clean, and that it accommodates the type of fruit or vegetable a person wants to use without a lot of tedious preparation.

Tahlequah resident John Morgan said he has lost weight juicing.

“Juicing is great,” said Morgan. “After watching ‘Fat, Sick and Nearly Dead,’ I purchased a juicer, and today is my fourth day on a juice/cleanse diet. I have more energy, I sleep better and I have lost 14 pounds since Sunday morning. I use some of the recipes from Facebook pages and the book that came with the juicer. I have more fun creating my own recipes.”

tsnell@tahlequahdailypress.com

1
Text Only
Local News
  • CN, UKB battle over trust land application

    Two Tahlequah-based tribes presented oral arguments Friday in a protracted fight over a land-in-trust application.

    Over the course of five hours, attorneys for the Cherokee Nation, United Keetoowah Band of Cherokee Indians, Cherokee Nation Entertainment and the Department of the Interior made their cases before Northern District Judge Gregory Frizzell in a hearing that was originally scheduled for February.

     

    July 25, 2014

  • ts-NSU-Main-1-a.jpg No NSU pool, for now

    NSU experiencing delays in fitness center construction

    Earlier this month, Northeastern State University announced it is experiencing delays in the renovation of its fitness center and pool.
    The facility was officially shuttered Sept. 17, 2012, and at the time, the projected completion date for renovation was this fall.

    July 25, 2014 3 Photos

  • jn-Suspect-1.jpg Officials: Images of suspects may help nab church burglars

    Cherokee County investigators hope surveillance footage captured around the Crescent Valley Baptist Church in Woodall helps lead to the suspects accused of breaking into the complex and setting fire to one building this week.
    According to Undersheriff Jason Chennault, cameras captured footage of two suspects on bicycles early Tuesday morning, July 22.

    July 25, 2014 2 Photos

  • svw-movie-night.jpg Local library hosts family movie night

    Nova Foreman and her two daughters were about to leave the Tahlequah Public Library Thursday, when they saw the Family Movie Night flyer.
    The three decided to stay and enjoy a movie they had not yet seen at the free, theater-like event.

    July 25, 2014 1 Photo

  • svw-Keys.jpg Grant to fund stepped-up Keys PE program

    Kair Ridenhour’s new office is filled with pedometers.
    Ridenhour officially started his new position as assistant elementary principal at Keys Public Schools on July 1.
    But his other role at the school – that of physical education project coordinator – prompted the influx of pedometers.

    July 25, 2014 1 Photo

  • jn cvbc fire.jpg Church catches fire after burglaries

    Authorities are looking for the person accused of breaking into the Crescent Valley Baptist Church two times this week and likely causing a fire that damaged the youth building early Wednesday morning.

    July 24, 2014 2 Photos

  • svw Humane photo.tif More volunteers needed to house strays, help with spay-and-neuter

    Furry friends may seem like the perfect addition to round out a family.

    July 24, 2014 1 Photo

  • Marijuana, seeds lead to four arrests

    Four people were arrested on marijuana related charges early Wednesday morning after a traffic stop on South Muskogee Avenue.

    July 24, 2014

  • Sex offender found living in tent at river

    Cherokee County sheriff’s investigators arrested a convicted sex offender this week when they discovered he has been living in a tent along the river.

    July 24, 2014

  • ts-NSU-MAIN.jpg Fledgling RiverHawks arrive

    Over 200 incoming freshmen took part in orientation class at Northeastern State University

    July 23, 2014 1 Photo

Poll

Do you believe school administrators and college presidents in Oklahoma are paid too much?

Strongly agree.
Somewhat agree.
Somewhat disagree.
Strongly disagree.
Undecided.
     View Results
Tahlequah Daily Press Twitter
Follow us on twitter
AP Video
Raw: Air Algerie Flight 5017 Wreckage Virginia Governor Tours Tornado Aftermath Judge Faces Heat Over Offer to Help Migrant Kids Kerry: No Deal Yet on 7-Day Gaza Truce Kangaroo Goes Missing in Oklahoma More M17 Bodies Return, Sanctions on Russia Grow Gaza Residents Mourn Dead Amid Airstrikes Raw: Deadly Tornado Hits Virginia Campground Ohio State Marching Band Chief Fired After Probe Raw: Big Rig Stuck in Illinois Swamp Cumberbatch Brings 'Penguins' to Comic-Con Raw: Air Algerie Crash Site in Mali Power to Be Restored After Wash. Wildfire Crashed Air Algerie Plane Found in Mali Israel Mulls Ceasefire Amid Gaza Offensive In Case of Fire, Oxygen Masks for Pets Mobile App Gives Tour of Battle of Atlanta Sites
Stocks