White Peach Punch

Ingredients

3 White Peaches
1 Medium-sized Tomato
1-2 Gala Apples

Directions

Wash all the fruits.  Cut open the peaches to remove the pits, and for those of us IBS sufferers who can't digest the apple skin, make sure that you peel the apple.  If the tomato is large enough, cut it into quarters.  Then juice all of the fruits.  Makes approximately 22-26 oz. of sweet, frothy pale juice.  Lots of froth, in fact.  An added bonus: this juice recipe is only about 180 calories - 210 calories if you add a second apple.  Enjoy!

Nutritional Information

Apples are rich in vitamins A, B1, B2, B6, C, folic acid, biotin and a host of minerals that promote healthy skin, hair and nails.  Apples also support immunity, fight lung and prostate cancer, and lower the risk of developing Alzheimer’s disease.  According to research conducted at Cornell University, apples contain antioxidants that fight inflammation, allergies, cancer and viruses.  Specifically, apples provide a wide range of phytonutrients such as catechin, quercetin, phloridin and chlorogenic acid, which act as antioxidants to fight disease and help lower blood pressure.  The Vitamin A in apples is a fat-soluble vitamin that is also extremely important in immune defense.  Vitamin A has been shown to enhance white blood cell functioning, which helps the body resist and fight off infection.

The B Vitamins are nature’s own mood elevators and additionally perform many other important functions.  The Vitamin B1 in apples, also known as Thiamine, reduces feelings of irritability and mental confusion.  A deficiency of B1 can lead to fatigue, irritability, depression, anxiety, loss of appetite, insomnia and memory impairment.  The Vitamin B6 in apples helps the immune system function properly by aiding in the production of antibodies, and also helps diminish anxiety, which is useful for all of us IBS sufferers who are stressed out about controlling our condition!  The folic acid (also a B vitamin) in apples is instrumental in keeping your blood healthy.  A deficiency in folic acid causes a decrease in healthy red blood cells which carry oxygen throughout your body.  The result is lethargy and headaches, which may cause irritability and anxiety.  Folic acid can also help reduce the risk of heart disease and colon cancer, and speed up a sluggish metabolism.  In addition, studies show that pregnant women who consume too little folic acid are at a higher risk of having children with neurological disorders.

The Vitamin B2 in apples, also known as Riboflavin, is important for growth, nerve function, red blood cell production, healthy skin and the release of energy from foods.  Consuming enough Riboflavin is important for helping to maintain your energy levels and boosting your stamina.

The Vitamin C in apples helps reduce infections, and is useful for regulating cortisol secretion in the body.  Cortisol is necessary for the fight or flight response to stressful situations, but too much of it can be unhealthy.  Vitamin C supplies your body with energy and increases your body’s absorption of iron, which also contributes to higher energy levels and gives you increased stamina.  Vitamin C also boosts your immune system and helps reduce infections that can cause anything from colds to pneumonia, improves circulation, and helps to ease certain types of cramping by helping your body assimilate calcium instead of accumulating in your joints.  As an added bonus, Vitamin C is important for fat metabolism, meaning that it can actually help you slim down.

Finally, apples contain pectin, a fiber that absorbs toxins, stimulates digestion and helps reduce cholesterol.  Pectin is a soluble fiber, which is one of the most helpful things for preventing IBS symptoms.  In soluble fiber, the chemical bonds that join the individual sugar units cannot be digested by enzymes in the human GI tract, and so soluble fiber passes through the body intact.  Soluble fiber dissolves in water but is not digested, which allows it to absorb excess liquid in the colon, preventing diarrhea by forming a thick gel and adding a great deal of bulk as it passes intact through the digestive system.  Unlike other types of fiber, soluble fiber soothes and regulates the digestive tract, stabilizes intestinal contractions and normalizing bowel functions from either extreme – meaning that bananas and other sources of soluble fiber prevents and relieves both diarrhea and constipation.  Specifically, the pectin in apples binds to cholesterol in the gastrointestinal tract and slows glucose absorption by trapping carbohydrates.

For nutritional information on tomatoes, see my previous recipe and posting for Carrot Fruit Juice.

Sources for Nutritional Information: Wikipedia; The First Year: IBS – An Essential Guide forthe Newly Diagnosed by Heather Van Vorous; The Everything Juicing Book by Carole Jacobs, Patrice Johnson and Nicole Cormier

Carrot Fruit Juice

Ingredients

2 Gala (or other sweet, red/pink) Apples, Peeled
12 oz. of Carrots (one bag of Baby Carrots or equivalent amount)
2/3 of a pint of Fresh Strawberries
1 Tomato (Large)
8 oz. of Organic Cherry Juice (Optional)

Directions

Wash the apples, and for those of us IBS sufferers who can't digest the apple skin, make sure that you peel the apple.  Wash the strawberries and remove the leaves.  Wash the tomato.

Juice the apples, carrots, strawberries and tomato. Combine and shake.  Makes approximately 28-32 oz. of frothy red-orange juice.

Optional: combine with cherry juice for a sweeter flavor. (I use bottled cherry juice because it is more cost-effective to buy the cherry juice, as opposed to juicing the cherries yourself.  But you could also juice fresh cherries if you would like.)  With the cherry juice added, the recipe makes approximately 36 to 40 oz. of frothy darker red juice.

Nutritional Information

I've posted nutritional info on carrots and tomatoes several times, but carrots are so good for you that it's worth repeating!

Fresh carrot juice contains enzymes that aid your digestion and the juice helps to stimulate digestion overall.  Carrots are often helpful for those with IBS-C because they help “lubricate” your intestines, but not to the degree that the juice causes diarrhea, at least not in my experience.  IBS-D sufferers can therefore also take advantages of the many beneficial nutrients in carrot juice.

Carrots are packed with vitamins A, B, C, D, E and K, as well as calcium, phosphorous, potassium, sodium and many other trace minerals that your body needs, but may not be getting if you're on a limited diet to cope with your IBS.  Carrots are also high in antioxidants and carotenoids, which help ease inflammation (a condition that may or may not be the root cause of IBS) and strengthen the immune system.  Carotenoids can also help prevent heart disease, stroke, certain cancers, and some vision problems, including cataracts and age-related macular degeneration.

Carrots contain Biotin (Vitamin B7), which is necessary for cell growth, the production of fatty acids, and the metabolism of fats and amino acids.  The Vitamin C in carrots helps reduce infections, and is useful for regulating cortisol secretion in the body.  Cortisol is necessary for the fight or flight response to stressful situations, but too much of it can be unhealthy.  Vitamin C also supplies your body with energy, increases your body’s absorption of iron, and helps to ease certain types of cramping by helping your body assimilate calcium instead of accumulating in your joints.  The Vitamin D in carrots can help prevent numerous chronic diseases, including hypertension (high blood pressure), and can also help facilitate weight loss.  The Vitamin E in carrots and carrot juice is essential for the proper functioning of nerves and muscles; Vitamin E is also an antioxidant that can help prevent a chemical reaction called oxidation, which results in free radicals that contribute to aging, cancer and many other diseases.  Vegetables such as carrots that are high in Vitamins C and E can help to regulate fat metabolism.

Finally, carrots and carrot juice are also packed with beta-carotene, which boots the effectiveness of Vitamin C and helps to cleanse the intestine; Zinc, which boosts the immune system, helps decrease inflammation and stimulate protein synthesis in bone; and Iron, which is necessary for preventing anemia.

Tomatoes are a good source of both Vitamin C and Potassium, which help to cleanse your liver.  Potassium is also important for the proper functioning of your cells, nerves and muscle cells.  A potassium deficiency can cause weakness, fatigue, depression and anxiety.  Meanwhile, Vitamin C also boosts your immune system, helps to regulate cortisol secretion in the body, and helps regulate your fat metabolism, along with the Vitamin E found in tomatoes.  Vitamin E has many benefits, in fact; it helps to build a healthy immune system by triggering the production of cells that kill germs and promotes the production of B cells, which create the antibodies that destroy bacteria.  Vitamin E also helps to maintain the chemical balance of nutrients in your brain, correct nutrient deficiencies, support the proper functioning of nerves and muscles, and repair the damage caused by environmental toxins. This is because Vitamin E is an antioxidant which helps prevent a chemical reaction called oxidation that results in free radicals that contribute to aging, cancer and many other diseases.

Fresh tomato juice helps to stimulate circulation, and is a good source of boron, a mineral that helps reduce calcium secretion and promotes strong bones.  An excellent source of iron as well, tomatoes help form red blood cells, keeping blood vessels and nerves healthy, and helping to prevent anemia.  Iron also promotes the healthy functioning of certain enzymes that play a role in bone strength.

Tomatoes are a good source of lycopene, which has been proven to have anti-cancer properties, and reduce inflammation.  Because inflammation is at the root of many different medical problems, by reducing inflammation, the lycopene in tomatoes helps to prevent degenerative diseases, lowers the risk of developing cardiovascular disease and can help calm IBS in some cases if the colon is spasming due in part to inflammation.

Tomatoes also contain Bioflavonoids, which have anti-inflammatory properties and help to ease the length and severity of colds.  Finally, tomatoes contain Vitamins A and B, which help improve your mood and aid your body in maintaining healthy skin.

Nutritional Information Source: The Everything Juicing Book by Carole Jacobs, Patrice Johnson and Nicole Cormier