Juicing Without A Juicer: A Hands On Approach To Health

If you are someone like me, you probably do not own a juicer. Not that I have anything against a juicer, I think they are practical, time efficient, and do not necessarily have to cost a lot of money. In fact, you can order an inexpensive version of a juicer just about anywhere. It is important to note, that juicing without a juicer is indeed possible. And I sort of stumbled on this new ritual of mine by accident.

A couple of months back, I was looking up health concoctions to help in the morning when I had a few too many glasses of wine the night before. Now, when I was in college mind you (or once in a while now if I meet friends for brunch), the solution to this was ALWAYS simple: a bloody Mary, duh! But now, I am really on this mission, more than ever, to put the highest quality ingredients into my body, because when I do, I feel better, I perform better at whatever my day entails, and I look better with a healthy glow! Seriously, it is sooooo true. I started hearing a lot about celery juice, and decided to try it on my own. I wanted to be sure I liked it before I invested in a juicer, so I discovered just how to juice anything without a juicer!

What you will need:

  • Blender. I use the Ninja Professional Blender 1000W model, which is actually their most basic model. It is not cheap, but it is also not as expensive as some of their other products. And honestly, for this purpose, it does exactly what I need it to do, and literally blends an entire pack of celery in under one minute. Definitely worth the investment.
  • Any fruits or vegetables that you want to juice (preferably organic when you can).
  • 1/4-1/2 cup of filtered water
  • A cheesecloth/nut milk bag

Follow These Steps To Juice Without A Juicer:

First and foremost, you want to wash thoroughly what you plan on blending and juicing. Next, fill up your blender with what you plan on using, and add a quarter cup to half a cup of filtered water. I add the water because it helps the blades catch the food. I put the blender on high and let it do its trick for about 30 seconds, depending on what I am blending.

After the ingredients are blended together, I will pulse them a few times for good measure and now I am ready to juice!

When you are done blending, it will look like a chunky, unappetizing mess in the blender. Don’t panic, this is exactly what it is supposed to look like. What I do next is place the bowl in the sink, hold the nut milk bag (or cheesecloth) over the bowl, and pour the blended contents into the nut milk bag/cheesecloth. You will notice that right away juice starts to come out of the bottom of the bag into the bowl, magic! But you will want to work the bag, and really squeeze all the juice out of the bag into the bowl until most of it is drained from the bag.

It truly felt like magic the first time I did this with just celery. What you will be left with is a bag full of the “guts” of the vegetables or fruits of what you blended. I dump these leftovers into the garbage, rinse my nut milk bag/cheesecloth (usually turning it inside out and running under warm water), and then let it air dry. Then I pour my juice into air tight mason jars and store in the refrigerator. Repeat as necessary, depending on how many juices you want to make.

Why Do I Juice Without A Blender?

Simple. I think it is very enjoyable. It takes a few more minutes than just using a juicer because it adds a second step by having to chop and blend first, but I really do like the process. It feels rewarding to me when I am in the final step of the process and get to actually squeeze the juice out of the bag and feel all the nutrient dense liquid coming out of what was once just a bunch of solid fruits and/or vegetables. I feel  a sense of connection to my food, and being able to partake in the process feel fabulous.

The extra steps may not be for everyone, but it is worth looking into for those people who may be on a budget and already have a blender, but aren’t ready to invest in a juicer yet.

I picked up my nut milk bag from Ellie’s Best and it has been a complete game changer. It’s super affordable at $13.97 a pop, and it lasts forever!

Continue reading below to see my absolute favorite recipe for juicing without a juicer!

My Delicious Daily Drink:

  • One whole organic cucumber. After washing the cucumber, I cut it into slices before blending and I leave the peel on. The peel and seeds are the most nutrient-dense parts of the cucumber because they are full of fiber and beta-carotene. Beta carotene is an antioxidant that helps with immunity, the skin, the eyes and studies have shown it can aid in the prevention of cancer.
  • A whole pack of organic celery. I first cut off the base and then wash all the stalks. I cut them into smaller pieces, and leave on the leaves on the end as they are very nutrient dense as well.
  • Two to three beets cut into smaller pieces after washing.
  • Ginger. I buy a piece of ginger root from the grocery store and will cut off a small piece, about the size of a quarter, and blend it.
  • Lemon. I peel the skin off of a whole lemon and toss it into the blender.
  • Turmeric. I use a good amount of this odorless and tasteless super food into the blender! I am pretty positive that you have heard of turmeric and it’s amazing health properties by now if you are reading this post!
  • Cayenne pepper. This may sounds strange, but it adds an interesting, ever so subtle kick at the end of your sip. I personally LOVE spicy food, so I may add a bit more cayenne than most (remember from the beginning I mentioned I love a bloody Mary now and then…?) but you can easily adjust this to your liking. The active ingredient in Cayenne pepper is called capsaicin and can help boost your metabolism, may lower blood pressure and also help to reduce hunger. What have you got to lose?


**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**



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Deep Breathing For High Blood Pressure-Three Simple Tricks

High Blood Pressure, HBP, Hypertension, HTN, and HT. These are all names for a condition that until last year, I thought was only for “old people.” WRONG.

High blood pressure, often referred to as the “silent killer,” can go on for years and years in a person with zero symptoms. That is pretty scary, considering the severity of it. Of course, we live in an age where medications are available, and while high blood pressure medications can help maintain a healthier reading, deep breathing for high blood pressure is also a very effective means to manage those scary numbers. I was diagnosed with what is called Essential Hypertension, meaning it is caused by genetics and not lifestyle, and reluctantly started taking a Rx for it. I am not a fan of being on any medication, but my numbers were so high, I had no choice (155/130ish). However, being the naturally curious wellness driven individual that I am, I used my interest and basic experience with meditation to research and experiment with deep breathing for high blood pressure. Check it out.


How It All Comes Together

Inhale, exhale, repeat. We do it all day, every day, without giving it a thought. This is the magical workings of the autonomic nervous system, which is responsible for all the involuntary actions we do, such as breathing and digestion. Within the autonomic nervous system are two interrelated parts, the sympathetic and parasympathetic systems. The very basic difference is that the sympathetic nervous system prepares us for fight-or flight reactions, and the parasympathetic nervous system does the opposite. It slows us down and inhibits actions that require high levels of energy.

What happens when your sympathetic nervous system is turned on and you feel stressed? We’ve all been there. Our heart rate increases, we may start to sweat, our blood pressure increases, and our adrenal glands release hormones referred to as adrenaline to kick start us to either take flight or fight. Here are three methods to deep breathing for high blood pressure.

4-7-8 Breathing

This type of breathing was developed by Dr. Andrew Weil, and is based off of an ancient yoga practice called pranayama. It has been shown to decrease activity of the sympathetic nervous system and help the body relax. This is excellent for lowering high blood pressure, and is a great way to fall asleep at night if you’re laying in bed tossing and turning.

  1. Close your eyes and mouth and breathe in for four seconds, counting to four silently in your mind.
  2. Next, you are going to keep your eyes and mouth closed, holding your breath for seven seconds.
  3. Finally, exhale slowly, extending the release of air for eight seconds. Typically, a small “whooshing” sound may come out with the air, that is good and is a sign of stress and tension release.

Diaphragmatic Breathing

The diaphragm is the primary muscle used in the process of breathing. It is a dome shaped muscle that is located just below the lungs and heart. It contracts continually as you breathe in and out.

This form of breathing works on this important muscle and helps to make it stronger, while also relaxing the body and lowering stress levels. This form of deep breathing for high blood pressure can be done either laying down or sitting in a chair. You will want to follow these steps to ensure you are getting the most effective results:

  1. Place one hand on the upper part of your chest, and the other just below your rib cage. By placing your hands here, you will be able to feel your diaphragm move as you breath.
  2. With your mouth closed, breathe in slowly through your nose, feeling your stomach move out against your hand. (Your other hand on the top of your chest should not be moving).
  3. For the exhalation stage, you will purse your lips, as if you are about to whistle or gently blow out a candle, and tighten up your stomach muscles as you exhale slowly. It is helpful to imagine your stomach muscles falling inward. Again, you want to be sure your top hand is stationary.

30 Second Breathing

This method of breathing is probably the simplest to perform, and works most directly on the systolic blood pressure number (the top number). The idea behind this is to take six deep breaths within a thirty-second time frame. To put this in perspective, the average healthy adult takes 12-18 breaths per minute, which equates to roughly 6-9 breaths per 30 seconds. We don’t usually give this a second thought, let alone count how many breaths we are taking. This is why being mindful of our breath and learning to pay attention to our body as it moves up and down is half the battle.

  1. Sit or lay down in a quiet place.
  2. Close your eyes.
  3. Set a timer for thirty seconds.
  4. Take six deep breaths, exhaling slowly.
  5. Repeat as you feel your body needs.

The Upshot

These breathing techniques are effective at refocusing the mind to pay attention to our breath and what is happening in our body, instead of worrying about our day and what may or may not happen tomorrow. As we know, chronic worry and stress causes activation of the sympathetic nervous system and can have a negative impact on our blood pressure. So whether you have blood pressure as a chronic condition like myself, or just deal with the occasional stressful moment, deep breathing for high blood pressure can help tremendously to calm your body down and return to homeostasis…and that feels awesome


**This post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.**




About Wellness Chick

Because Feeling Good Is Awesome.


Quick Intro

I think I was 18 when I bought my first self-help book (From Panic to Power, by Lucinda Bassett-great book by the way), and what I find the most odd is that here I am, in my mid-thirties, and I have not stopped seeking ways to do better, and feel better, and eat healthier, etc. I recently realized this path to wellness has no end, and that is a good thing, because what would happen after we reached that goal?

As human beings, as women, I believe that starting on a path that will challenge you to reach a goal, is as healthy as eating a bowl of kale, or drinking a glass of Pinot Noir (my favorite!) And I know how cliche this sounds, and I have definitely read about this concept in many of the numerous books and/or podcasts I have delved into…but I finally feel it. And feeling it yourself is so much better than reading about someone else telling you.

A little bit about me: Like I said, I am 35, not married, no kids, but I have a wonderful boyfriend who I live with (you betcha I’m waiting on that ring!), and an adorable sweet dog. My background is in counseling, and I also have a certification in transformational nutrition. But I am not here acting in any of those realms specifically, nor is this a ploy to ask for money or attract clients, I PROMISE. I am just here as a fellow woman of the world, finding my way, and looking to connect my two passions for seeking happiness and health.

Why Wellness Chick?

The journey to feeling good, inside and out, is difficult, and much easier said than done. I am still on the path to this idea of holistic wellness (whole body wellness–mind, body and spirit). I am not a perfect human, I have made many mistakes in my life, as we all have. We’re all on our own unique journey, full of ups and downs, after all, that IS the human experience.

What makes everything just a little bit easier is the idea of knowing we are not alone… and that there are women out there struggling with the same stuff…confidence, friendships, marriages, boyfriends, babies, careers, (or lack thereof of ANY of the above), body struggles, or just generally feeling lost, the list goes on and on and on! The point is, I think that a community of women to lift each other up, hear our struggles and not judge one another is half of the battle. Let’s face it, it is HARD to be a chick. We have so many pressures on ourselves, half coming from the outside world, but a LOT coming from within ourselves.

So in a nutshell, I am going to use this site as a platform to share my on-going journey to feeling awesome.

I want to talk about different experiences, strategies, products, foods, recipes, workout routines, anything and everything in this gigantic world of wellness! My hope is that in doing so, I will be able to connect with some women out there on a similar journey. There is no limit. So cheers to hopefully connecting with many of you and building a strong community of women looking to find whatever it is that lights us up and makes us feel great.


If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,