JUICE+BLEND October 2012
NUTRITIONAL BENEFITS OF
CAN CHANGE YOUR LIFE FRUITS & VEGETABLES FOR
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IN THIS ISSUE Regulars 13 Nutrition - Benefits of Carrots
Features 08 Fruits and Vegetables for Longevity
18 Recipes - 15+ Juice and Smoothie Recipes 16 Five Ways Green Juice Can Change Your Life 40 Carrot Pulp for Skin Care 30 The Difference Between a Fast and a Cleanse 41 Q & A: Should You Buy Organic? 35 The History of Blending 43 Grow Your Own - Carrots
37 Beating Cravings During a Juice Cleanse 45 Fitness - Qi Gong for Health and Longevity Juice+Blend Magazine
Welcome to the First Issue of Juice+Blend Magazine One of my passions is juicing, which is the subject of my blog, My Juice Cleanse. It’s been so rewarding to grow a community through the blog and connect with people around the world who are ready to release the burdens of ill health and embrace simple, natural methods for achieving optimal health, peace, and balance. In the world of natural health there are so many inspirational people sharing their skills, passion, and knowledge. From nutritionists to spiritual advisors and from food bloggers to fitness experts, there is a growing movement of people living what they preach and encouraging the rest of us to join them. It is with the utmost respect for these trailblazers that I decided to start Juice+Blend Magazine and feature their work. Each month we will bring you information and solutions to help you live healthy. The core of our message centers on plant based nutrition and cleansing of the mind, body, and spirit. Look for easy delicious recipes that you can make in your juicer or blender, news about the benefits of natural health, guidance for your next juice cleanse, plus success stories, Q & A, and maybe even a fitness routine or guided meditation. Through sharing we heal, we grow, and we expand our awareness and love. And that’s what I hope to bring you through Juice+Blend Magazine. This magazine is for you. Please keep in touch and let us know what you would like to read about. Contact firstname.lastname@example.org.
Be beautiful! Hugs and happy living, Carey Kingsbury Editor
CONTRIBUTORS Claire Kerslake A credentialed diabetes educator and health coach and founder of Loving Life With Diabetes. Claire helps others create the health they need to live lives that make their hearts sing. http://lovinglifewithdiabetes.com
Kristine Miles Kristine Miles is a health professional with over 15 years' experience. She is passionate about life-long learning, plant based nutrition and living a low toxic lifestyle. greensmoothiecommunity.com
Natalie Perry Mom of 3 girls. Blogger & aspiring food photog. Lover of all things whole food and wellness. And ice cream. http://perrysplate.com
Sonnet Lauberth Sonnet Lauberth is a holistic health coach empowering people to take better care of themselves and remove the barriers that are keeping them stuck. She is also the voice behind For The Love of Food, a blog about plant-based cooking using seasonal and local ingredients. If you are ready to transform your health and your life, sign up for her FREE weekly newsletter at her website Healthy You Every Day. http://insonnetskitchen.com
CONTRIBUTORS Young and Raw Young and Raw was co-founded by Sheleana Breakell & Caleb Jennings as a place to share inspiration and promoteshows you how to make delicious smoothies with lots of easy recipes and nutrition information. My name is Tracy, and I am a Chi-town girl with a down-toearth attitude when it comes to health. natural living through a high raw, plant based
lifestyle. Together they created a 3 month raw food program aptly titled, How To Go Raw, Not Crazy. http://youngandraw.com
Tracy Russell Tracy Russell is a Chi-town girl with a down-to-earth attitude when it comes to health. Tracy and her husband Davy started the website Incredible Smoothies to show you how to make delicious smoothies with lots of easy recipes and nutrition information. http://incrediblesmoothies.com
figgy & sprout Katie Norris is a nutritionist, athlete and vegan baker with a passion for health, wellness and plant-based eating. My desire for figgy & sprout is that it may be a place to educate and inspire others about health and well-being. http://figgyandsprout.com
Green Kitchen Stories David and Luise created The Green Kitchen where they blog about healthy vegetarian recipes using whole food and organic products. “We want our recipes to be as simple and pure as possible.” http://greenkitchenstories.com
Fruits & Vegetables for
Anti-Aging and Longevity
Fruits & Vegetables for Longevity By Carey Kingsbury Have you ever taken the time to REALLY look at a vibrantly colored red bell pepper, a handful of blueberries, or a bunch of dinosaur kale? The vibrant colors of these and other fruits and vegetables indicate an abundance of vitamins and minerals. Research shows that large quantities of fruits and vegetables may be the key to longevity, because they are often low in calories yet contain nutrients and fiber to help us heal and thrive. The North Carolina Research Campus, encompassing eight universities, was created to study the health benefits of fruits and vegetables. They have compiled a list of the top 33 foods for health, longevity, and anti-aging. From the list I've chosen my top picks for healthy foods you can easily juice or blend.
Avocados contain vitamins A, C, E, K and B6 and folate. Avocados help reduce the risk of heart disease and high cholesterol. The vitamin E content contributes to fat burning and reducing the signs of aging.
Spinach is rich in vitamins A, B, C, D, and K. These vitamins help the body to maintain mental sharpness and avoid age related conditions of macular and skeletal degenration. Spinach also reduces the risk for cancers of the liver, ovaries, colon, and prostate.
Red bell peppers
promote cardiovascular (heart) health and protects against sunburn. These peppers may reduce the risk of certain cancers including lung, prostate, ovarian, and cervical cancer. They are an excellent source of vitamin C
Carrots are high in beta-carotene, a potent healer. They protect eyes from macular degeneration and cataracts. Carrots offer a multitude of benefits for the skin, lungs, digestion, heart, brain, and immune system.
is high in vitamin C, folic acid, potassium, and fiber. It is also high in beta-carotene, the antioxidant that fights heart disease. Arugula reduces the risk of birth defects and also reduces the risk of fracture.
activates the body's natural detoxification systems. It contains more nutrients to protect against cancer than any other vegetable. According to research conducted at Stanford University, green cabbage juice has been shown to heal ulcers and restore the gastrointestinal tract in seven days. Green cabbage promotes healthy blood clotting and fights against lung, colon, and leukemia cancer cells.
Sweet potatoes protect against blindness due to their high carotene content. The iron and magnesium content in sweet potatoes improve blood cell production, immune function, and relaxation. Sweet potatoes are rich in carotene, vitamin C, calcium, and potassium.
Pineapple is high in vitamin C and contains bromelain, an enzyme that promotes digestion and reduces inflammation in cases of arthritis, asthma, sinusitis, and post trauma swelling.
image courtesy of fitlife.tv
helps increase bone density and counteracts the harmful estrogens that feed cancer. Kale is rich in vitamins A, B, C, and K as well as calcium, iron and fiber.
induces the production of detoxifying enzymes and helps prevent free radicals from breaking down in the body. Broccoli has anti-inflammatory properties and can help protect the heart, the brain and the immune system.
are powerful antioxidants which activate brain protective enzymes to reverse age related brain decline. They strengthen connective tissue and build collagen for healthy skin. Blueberries fight bacterial infections in the urinary tract.
Kiwi Fruit are extremely high in vitamin C, an important element for building collagen and reducing signs of aging. Kiwi also reduces blood clot risk and counters constipation.
contain the antioxidant lycopene, an important element in preventing degenerative diseases. Tomatoes reduce inflammation, thereby lowering the risk of cardiovascular disease, and cancers such as stomach, colorectal, pancreatic, lung, and esophageal cancer.
boosts immunity and protects against sunburn. It is a natural diuretic and contains blood thinning and anti-inflammatory properties. Cantaloupe nourishes the skin with its high water and vitamin C content. J+B For the complete list please visit the following sources: http://www.netplaces.com/juicing/juicing-for-anti-aging-and-longevity/the-thirty-three-bestanti-aging-fruits-and-vegetables.htm http://www.huffingtonpost.com/david-h-murdock/a-recipe-for-longevity_b_205355.html
David Wolfe, the rockstar of the superfoods and longevity world shares his top picks for ultra nutrition and longevity.
David Wolfe on Superfoods
•goji berries •maca •marine phy plankton
•raw cacao Juice+Blend Magazine
Carrots By Carey Kingsbury
Carrots may very well be the unsung hero of the vegetable world. True, they are popular for their sweet, crunchy taste and can easily be packed in a lunch sack, but their nutritional value is the real reason you should be including them in your diet. Carrots are among the top food sources of beta-carotene, known as provitamin A. This carotenoid is a powerful antioxidant which promotes cell communication in the body and boosts immunity. Other nutrients found in carrots include vitamin K, vitamin C, potassium, manganese, and vitamin B6. Let's take a closer look at how carrots are beneficial throughout the body.
Eyes: You undoubtedly know that carrots promote healthy eyesight. The beta-carotene in carrots is converted into vitamin A in the liver and travels to the retina to protect the eyes and prevent age related macular degeneration
Skin: The antioxidant content in carrots helps to protect the skin from UV light and protects from the damages of free radicals. The oil in carrots is beneficial for making the skin softer, smoother, and firmer. All this points to less wrinkles and younger looking skin.
Lungs: Diets rich in vitamin A help to reduce inflammation in the lungs and counter the effects of smoking and related risks for lung cancer. The beta-carotene content in carrots is converted to vitamin A in the liver and travels throughout the body to aid in lung health.
phytonutrients called falcarinol which are beneficial to colon health. Consuming carrots regularly helps to prevent gastric ulcers and digestive disorders such as constipation, diverticulosis, and irritable bowel syndrome.
Heart: Carrots are considered an alkaline food and they help to build healthy blood. The vitamin C content protects against free radical damage and strengthens blood vessel walls while potassium promotes a regular heartbeat. High-carotenoid diets are associated with lower cholesterol levels and reduced risk of heart disease and heart attacks.
"A recent Harvard study has
shown that eating carrots five times a week or more can reduce the risk of stroke drastically by two-thirds, compared with eating carrots only once a month or less. This conclusion was reached after observing nearly 90,000 women nurses for eight years." ~source healthguidance.org
Immune System: Due to its high antioxidant content, carrots can help build the immune system to protect against diseases and even some cancers. Drinking two glasses of carrot juice per day may increase your immunity by as much as 70%. Carrots provide significant health benefits for the entire body. They may be prepared in many ways for optimal use of nutrients: juiced, blended, steamed, boiled, and eaten raw. Though carrots do contain sugar, there is much evidence to support the regular consumption of carrots for maintaining good health. J+B
Health Benefits of Juicing Joe Cross from the movie Fat, Sick, and Nearly Dead discusses the health benefits of juicing fruits and vegetables.
A Powerful Boost From Mother Nature “The one thing I know for sure, is at the moment, Americans are only receiving 5% of their caloric intake of fruits and vegetables. It’s not enough.” “When you eat fruits and vegetables, that’s good for you, but it takes a little bit of energy to digest them. When you put id down in a liquid form, what I like to call A Garden In a Cup.” Join Joe and hundreds of thousands of individuals across the globe who are getting healthy through juicing at Join the Reboot.
5 Ways Green Juice Can Change Your Life By Ali Washington of Young and Raw You’re probably aware of the green drink, green juice craze that seems to have swept the globe. Juice trucks and smoothie bars are popping up left and right. This is one “diet craze” that I can certainly get on board with, and feel totally free to encourage you to get on board with too! Of course anything that is centered around getting more fruits and vegetables into your body is going to be something that I will encourage, but there is so much more to these green elixirs than just their fruit and vegetable content! Here’s the juice on the juice:
image courtesy of youngandraw.com
Juicing and blending your greens breaks down their cell walls. Greens are amazing in salads, but the only problem with eating them is that your body lacks the enzymes necessary to break down the cell walls of the plant. This makes it so that you are not able to extract all the nutrients from those cells. When you take your green in juice or blended form, those cell walls are removed and you can reap maximum benefit from all the amazing nutrients hidden within the cells.
Greens have chlorophyll. Chlorophyll is one of the best things that you can put into body! Chlorophyll, when looked at molecularly is almost identical to the composition of your red blood cells, aside from the fact that it has magnesium in the center, as opposed to iron. This means that chlorophyll is amazing for increasing oxygenation in your body (more oxygen equals more energy for you!) as well as being highly cleansing for your blood.
Vitamin and mineral power! These drinks are amazing for anyone who has poor digestive function. When you juice or blend, you take all the digestive work away from your body, making all the vital nutrients in your fruits and vegetables readily available for your body to absorb and use. This can mean the difference between being partially nourished and being super charges!
Green juices and green smoothies will clean out your digestive system. The fiber, chlorophyll, and other nutrients, found especially in greens will clean you out. Did you know that you can store up to 20 pounds of waste in your colon! Yuck! The more things we can do to keep our systems clean the better.
Components of green juice and smoothies have medicinal qualities. Parsley is a blood cleanser. Cilantro pulls heavy metals from the body. Ginger is a carminative, which means that is cleanses the gut as well as healing it. Citrus juice can help fight infection. The more of these powerful foods you put into your body, the better! I hope I have stirred a fire in you to go out and give some green juice or a green smoothie a try. I promise, you body will thank you! J+B
image courtesy of perrysplate.com
In the Kitchen Section
Mango-Berry Swirled Smoothies By Natalie Perry
1 cup fresh or frozen blueberries
2 mangoes, peeled and pitted
1 cup fresh or frozen strawberries
juice from 1 orange (about 1/2 cup)
(4 or 5 large ones) 1 cup 100% pomegranate juice, plus more ifnecessary
Directions If you have an immersion blender, place the ingredients for each smoothie into its own quart-sized mason jar or a really large cup. Blend one smoothie, rinse off the blender, then blend the other. If you're using a blender, blend smoothies one at a time, rinsing the blender between uses. Pour the smoothies together into serving cups, creating a swirled effect. Makes 4-5 servings. Nat's Notes: 1. Depending on how ripe your fruit is, you may need to add some sweetener. I used frozen blueberries and strawberries and they were very sweet. 2. Again, this depends on your fruit, but if it tastes a little flat, try adding a squirt of lemon or lime juice to brighten it up. inspired by a recipe in Mermaid Cookbook by Barbara Beery
images courtesy of perrysplate.com
In the Kitchen Section
Very Green Juice By Green Kitchen Stories
Since I am quite the ginger-fan I tend to use quite a large piece, if youâ€™re not used to it I recommend to start with a small piece, taste it, and maybe add some more. You make this juice easiest in a juice machine, but you could also throw the ingredients in a blender (make sure to peel the kiwi first).
Ingredients 8 kiwi fruits 3 green apples (we used granny smith) 1/3 cucumber (about 4 inches) 1 piece of fresh ginger fresh mint leaves
Instr uctions Mix all the ingredients in a juice machine. Serve immediately with lots of ice. image courtesy of greenkitchenstories.com
In the Kitchen Section
Fountain of Youth Smoothie
Kristina Jackson, Natural Food Chef teaches us how to make an antioxidant rich smoothie that promotes longevity and youthful looking skin.
Use Antioxidant Superfoods in this recipe: 1/2 cup blueberries 1/2 cup strawberries 1/2 cup goji berries 1 banana 1 T raw cacao powder 1 T raw cacao nibs 1 T maca powder 1 1/2 cup spring water (as necessary) 1 cup ice
Follow along with the video as Kristina makes this amazing smoothie.
In the Kitchen Section
Pineapple Citrus Detox Smoothie By Tracy Russell
If you are looking for an epic detox smoothie that doesn’t taste like an epic detox smoothie, then this is the recipe for you! The sweetness of fresh pineapple, orange and banana help mask the bitterness of dandelion greens and the “veggieness” of cucumber and parsley. It’s actually quite refreshing. Both dandelion greens and parsley are great sources of iron and calcium. Dandelion greens, parsley and cucumber are also a good source of zinc. Pineapples have anti-inflammatory properties and their bromelain enzyme content may help with protein digestion. Overall, this smoothie packs a powerful dose of vitamin C, antioxidants, vitamins and minerals to start off a detox and give you that “clean inside” feeling. Ingredients 1/2 cucumber with peel 1/2 cup fresh Italian parsley 1 frozen banana, peeled and sliced after being thawed slightly 1 cup pineapple, cubed 1 orange, peeled and deseeded 1 cup fresh dandelion greens 6 to 8 ounces of filtered water Instructions Start by adding the liquid to your blender (I use a Vitamix) followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy.
In the Kitchen Section
Blueberry Watermelon Smoothie By Tracy Russell
Watermelon and blueberries are a match made in heaven in this refreshing green smoothie recipe. The flavors of summer are captured in this delicious blend. I added a banana to help make the smoothie creamy, as watermelon and blueberries arenâ€™t very creamy on their own. You can always substitute the banana for 1/4 avocado if you want, which would make the smoothie smaller and boost the fat content a bit. However, I prefer to use a banana. This smoothie is a great source of fiber and zinc. Just one cup of frozen wild blueberries contains up to 12% of your daily value of zinc. The cucumber and fresh baby spinach in this recipe provide a good source of minerals and additional vitamins. Ingredients 2 cups watermelon, cubed 1 cup frozen wild blueberries (or use fresh blueberries) 1 medium banana, peeled 1/2 cucumber, sliced 3 cups fresh baby spinach Instructions Start by adding the liquid to your blender (I use a Vitamix), followed by the soft fruit. Add the greens to your blender last. Blend on high for 30 seconds or until the smoothie is creamy. Unlike most of my green smoothie recipes, this one does not call for additional water to help the ingredients blend. That is because the two cups of watermelon, when blended, has enough liquid to help blend the smoothie. Otherwise, adding additional water would turn this recipe into a pulpy juice. I recommend adding the watermelon to your blender before the other ingredients so that it is the first to blend.
In the Kitchen Section
Creamy Kale & Broccoli Soup By Sonnet Lauberth
image courtesy of fortheloveoffoodblog.com
Serves 4 Adapted from Whole Living Magazine
Heat oil in a medium pot over medium heat. Add the onion and garlic and sauté about 3 minutes. Add stock and bring to a boil. Add the broccoli and kale, turn heat to low, and let simmer for five minutes. Remove from heat and stir in tahini. Season with salt and pepper, if desired.
1 Tablespoons olive oil 1 medium yellow onion, diced 2 garlic cloves, minced 4 cups vegetable stock 1 bunch broccoli, chopped (6 cups) 1/2 bunch kale, chopped (4 cups) 2 Tablespoons tahini Coarse sea salt and freshly ground black pepper 1 lemon, cut into wedges
Blend the soup by using an immersion blender or transfering it to a regular blender. (If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off. I recommend allowing the soup to cool for a few minutes, then blending small batches on medium speed while holding the lid down with a large pot holder or towel in my hand). Squeeze lemon wedge over soup. Serve hot.
In the Kitchen Section
Fresh Cantaloupe & Beet Juice
By Sonnet Lauberth
If you think you hate beets, I would definitely encourage you to try this because the sweetness of the melon complements the beet perfectly and gets rid of that "earthy" taste that tends to go along with beets. Â If you're really nervous about the beet flavor, you can also leave out the beet greens or use a more mild green like spinach.
image courtesy of fortheloveoffoodblog.com
3 medium beets 1/2 cup beet greens 1/2 cucumber 1 lemon, peeled 2 large sprigs of basil or 1 sprig of mint 1/4 of a medium cantaloupe, rind removed 1/2 cup watermelon, rind removed
Run the ingredients through your juicer. Â Pour into a glass and enjoy.
In the Kitchen Section
Carrot Apple Beet Juice
If you love carrots... Try juicing them with beets
Carrot Apple Beet Juice 2 apples 4-5 carrots 1 beet 1 piece ginger
In the Kitchen Section
Carrot Pineapple Smoothie By Carey Kingsbury
Ingredients 1 cup chopped fresh pineapple 1 large or 2 medium carrots 1 peeled orange 1/2 banana 3/4 cup ice
Directions Chop the pineapple into one inch chunks. Discard the skin and core. Wash the carrot(s) and put them through the juicer. Empty the carrot pulp into the blender pitcher. Peel and juice the orange. Pour the carrot and orange juice into the blender. Add pineapple, banana, and ice. Blend.
In the Kitchen Section
image by Jenny Norris of jjnorris.com
Orange Dream Juice By Katie Norris
Place everything in the juicer and juice away.
2 carrots 3-4 oranges, peeled 2-3 pears 1 medium sweet potato
In the Kitchen Section
6 carrot juice recipes juice #1
4 medium carrots
2 celery stalks
Âź head lettuce
1 garlic glove
1 garlic glove
2 celery stalks
1 head bok choy
1 orange 1 mint sprig
2 peeled kiwi fruits
1/2â€? piece of ginger Juice+Blend Magazine
The Difference Between
A Fast and a Cleanse
Fast or Cleanse.
The difference between a fast and a cleanse By Carey Kingsbury Fasting and cleansing have become the buzz words of the diet industry. The mere mention of the words seem to offer high speed solutions to fix the over-indulgences of modern life. The truth is that a fast and/or a cleanse can restore health quite quickly, but it is important to understand the difference between the two and how these activities fit into the broader concept of maintaining good health. Why would we need to fast or cleanse in the first place? You know, we are all very lucky to be living in an age of abundance and superior states of technology and science. We do not need to hunt for our food, it is available whenever and wherever we are hungry. Our food is "improved" with technology and science to make it last longer. The problem with this however, is that we consume too much food, too often. The body doesn't always know how to handle this "improved" food because it contains foreign chemicals. So the body stores these chemicals away in the fat cells of the body to protect itself from harm. The more "improved" food we eat, the more chemical toxins are stored in the body until we finally notice an icky, sluggish, overweight and foggy feeling. It's this peak of toxic overload that causes so many people to look for a solution and that is where cleansing comes in. I like to think of cleansing as the broad concept of flushing the body of toxins. Cleansing happens through the body's pathways of detoxification, of which there are seven: lungs, skin, colon, kidneys, liver, lymphatic system, and circulatory system. We can flush these pathways with methods that activate each system. Exercising for instance will activate the circulatory, lymphatic, lung and skin systems. Eating a plant based diet will improve the colon, liver and kidney systems. In with the good stuff (nutrition and exercise), out with the bad stuff, that's how cleansing works. We can restore and maintain health through cleansing, especially if we practice healthy eating and exercising regularly. There are many types of cleanses and they usually take the form of an extended program lasting a month or so. The best foods for cleansing are fruits, nuts, and vegetables, especially the green leafy vegetables. Herbs are often added to a cleansing diet to improve the detoxification process. Raw food cleanses are very popular for the fact that the foods are eaten in their most natural state and provide a great amount of nutrition.
What we call a fast is similar to a cleanse in that toxins are removed from the body. In the process of fasting we refrain from eating foods and doing other activities that lead to stress, depression and toxic overload, such as working too much and spending too much time on electronic devices. Like a vacation, fasting allows us to take a break, and examine our mental and emotional relationship to the thing or things that cause unbalance. Fasting allows for quick healing and the length of a fast varies, generally from one to ten days. Most people are able to reset their bodies and minds in this time. Historically a fast would include only the drinking of water to prevent dehydration plus meditation to balance the mind and body. In this way toxins are released naturally by the body during a period of little to no expenditure of energy or exercise. Today, our world is much more complicated and this form of fasting is often too extreme for most people to handle. We simply don't have the time to devote to this and it can be difficult on the body as well. With the invention of the modern juicing machine, we are able to combine the process of cleansing and fasting. We can participate in a juice fast and still get the benefits of cleansing. By drinking only juice for a few days, we still take a break from eating. Juices do not contain insoluble fiber, so the body does not need to digest anything. When we drink several juices per day, the vitamins and minerals are absorbed quickly and we begin to detoxify and restore our entire body system. The takeaway: Cleansing is the process of flushing out toxins and can be achieved through different methods. Fasting is one of those methods and when we fast with juices we put nutrition into our bodies while still abstaining from eating foods. J+B
Juicing Versus Blending
In this video, fitness and juicing expert Drew Canole explains the difference he sees between juicing and blending and how he uses them both to achieve his fitness and health goals. Drew has this to say about buying a juicer:
“It’s one of the most gratifying, healthy things that I’ve ever purchased in my life, a long term investment in health, so that I don’t have to pay for sickness when I get old.”
You can connect with Drew on his website FitLife.tv.
The History of Blending Excerpted from The Green Smoothie Bible by Kristine Miles More than a century ago, “smoothie” described a man who was a charmer or sweet talker. The word has served as a brand name for pens, chocolate syrup, whiskey, lingerie, automotive paint additive, shoes, and soft drinks. It also refers to hairless nudists! As we know it today, a smoothie is a thick drink that contains fruit blended with juice, milk, or yogurt. Although various people claim to have come up with the name for commercial purposes —most notably Stephen Kuhnau, founder of Smoothie King in the 1970s—the smoothie really dates back much further. The Indian lassi, a creamy blend of yogurt, fruits, and spices, could well be the world’s first smoothie, originating around 1,000 bc. In the 1920s and 1930s, pureed fruit drinks based on recipes from Brazil were sold in health food stores on the U.S. West Coast. In the late 1920s, Orange Julius evolved from selling just orange juice to orange juice mixed with milk, sugar, and vanilla. An improvement on the mixers and liquefiers of the 1920s, the world’s first blenders were released in the 1930s, most famously by Waring, which produced the “miracle mixer” in 1933 and the “Blendor” in 1937 and in the 1940s featured smoothie recipes in its cookbooks. The founder of Vitamix also released a machine, the Blender, in 1937. Smoothies rose in popularity in the 1960s and mainly featured a combination of fruit, fruit juice, and ice. The 1970s saw the addition of frozen milk and yogurt, and in the 1980s adding supplements became commonplace. In the 1990s the smoothie and juice bar industry exploded, and today it’s worth billions of dollars. Juice and smoothie franchises, including Smoothie King and Jamba Juice, abound. In 2004, Victoria Boutenko introduced what is now known as the green smoothie. Having eaten 100 percent raw foods for a decade, Boutenko and her family report healing themselves of illnesses and diseases such as rheumatoid arthritis, diabetes, thyroid disease, Juice+Blend Magazine
morbid obesity, asthma, and allergies. However, they were not satisfied with their way of eating, and even though they were so much healthier than before, they knew something was missing. Boutenko’s passion and talent for thorough research led her to conclude that the missing element in their diet was leafy greens. She researched the diet of chimpanzees, our closest genetic relatives, and compared it to typical diets of raw foodists and those eating a standard American diet. She discovered that the chimpanzee diet is approximately 50 percent fruit and 40 percent leafy greens. Although raw foodists ate a high percentage of fruit, they ate only around 10 percent greens. The standard American diet, she ascertained, was not only very low in fruit consumption but even lower in greens. Boutenko calculated that her family would need to eat two bunches of greens and 4 to 5 pounds of fruit daily. While it was easy to eat a lot of fruit, they found it difficult to eat that many greens just in the form of salads. Once Boutenko learned that the tough cell walls of plants needed to be ruptured to release their abundant nutrients, she had a lightbulb moment: blend the greens with sweet fruit and water. The addition of the fruit offset the taste of the greens and also satisfied a person’s nutritional need to consume both fruit and greens. The green smoothie was born! For more information about Victoria Boutenko, her books Green for Life and Green Smoothie Revolution are excellent resources. Blending greens, however, was not a new concept. Many decades before Boutenko’s moment of inspiration, Dr. Ann Wigmore, a pioneer of the raw food movement who developed seed cheeses and nut milks and also introduced the world to wheatgrass, was a big advocate of blended food. She called one of her blended raw soups that contained greens “energy soup.” Although it has unlimited variations, the original recipe calls for rejuvelac, sprouts, leafy greens, avocado, seaweed, watermelon rind, carrot, and apple. Dr. Wigmore recommended eating 70 percent blended foods, believing this was the most efficient and easiest way to provide food that is both easy to digest and nourishing. She believed her blended recipes were a great way of maintaining good health, as well as helping sick people heal, as the digestive burden of regular eating was lifted, yet fiber and nutrients were delivered in abundance. Historically, proponents of natural hygiene advocated blending over juicing, believing that juicing was a form of refinement. Removing the fiber made the food “less whole.” Blended salad recipes often involved tomatoes, peppers, cucumber, zucchini, lettuce, celery, and fennel. A recipe may have included nutritional yeast, spices, or garlic and usually a fat such as cold-pressed oil or avocado. Whether a blended salad, Dr. Wigmore’s energy soup, or a modern-day raw soup with greens, this type of blended food is not dissimilar to what has been called a savory green smoothie, which some people find appealing as an evening meal. Just as the smoothie industry has grown exponentially, green smoothies have also risen rapidly in popularity. There is a plethora of books, websites, and blogs devoted to the humble green smoothie. In less than a decade after Victoria Boutenko’s lightbulb moment, the green smoothie is no passing fad; it is here to stay and getting stronger by the day! J+B
Beating Cravings During A Juice Cleanse Cleansing Section
By Claire Kerslake
Your juicer is ready and waiting. Your fridge is full of more fruits and vegetables than you ever knew existed. You’ve studied the forums. You’ve prepared. There’s just one niggling worry. How are you going to resist the cravings? Follow these ten tips to recharge your life with a juice cleanse without allowing cravings to throw a spanner in the works.
1. Keep your motivation in front of you It’s easy to forget why you started a juice cleanse when you are in the grip of a craving. Nothing seems more important than satisfying that urge. It’s an itch that demands to be scratched. Remind yourself often of why you’ve decided to make such a positive change to your health. Reconnect to that reason at least daily. Some people place a photo on the fridge. Others use visualization or mantras. Or a combination of all three. Whatever works for you, use it. Often.
2. Have an awareness of your usual triggers and plan accordingly Juice+Blend Magazine
The factors contributing to our food choices are incredibly complex. You may reach for the ice cream or chocolate when you’re upset or grab a Coke when you’re tired. Perhaps you subconsciously look to reward yourself at the end of a hard day’s work with your favorite treat. Over time, these habits have not only become second nature, they’ve created neural pathways in your brain. Spend some time in your planning phase building an awareness of the factors leading to poor food choices. Then develop strategies to address them and support your new, healthy choices.
3. Stop and listen to your body Really listen. We are so caught up in the busyness of our lives that we’ve become masters at ignoring the subtle and not so subtle messages our bodies send us. Is it a sugar fix that you need or is your body begging for something else, like an early night? Be willing to take a few moments to re-connect. Instead of giving in to a craving, can you address those needs in a way that nurtures your body and creates health?
4. Practice self love Now that you’ve listened to your body, take that one step further by deliberately practicing self love. What actions could you take today to nurture your beautiful self? View your decision to participate in a juice cleanse is an act of self love, instead of something that might be difficult.
5. Reduce stress When we’re stressed, cravings can be a real issue. It becomes so much harder to stay on track with our health goals. A juice cleanse is no exception. What do you need to be saying no to in order to reduce those stress levels?
6. Exercise Cravings tend to come and go, even though when you are in the midst of one it s e e m s l i k e i t m i g h t l a s t f o re v e r. Distracting yourself with low to moderate intensity exercise is a fabulous way to help you resist the craving when it’s at its strongest and you become fitter and healthier in the process!
7. Avoid food you’re likely to crave Sounds like a no-brainer doesn’t it? Go through your cupboards beforehand and ensure that there are no temptations likely to derail your efforts.
8. Clean your teeth It really does help. We tend not to eat anything once we’ve cleaned our teeth. Give it a go!
9. Using visualization Researchers from Flinders University in Adelaide, South Australia, found that when participants were asked to imagine the smell of eucalyptus oil, they weren’t able to maintain a chocolate craving. This is worth experimenting with at home. It wouldn’t necessarily have to be eucalyptus oil – any visualization that you relate to would do, particularly if it involves your senses. Try practicing at a time when you don’t have a craving so that when a craving hits you are ready.
10. Urge surf This is a more advanced technique for those who are familiar with mindfulness. Urge surfing is simply being aware of the craving without fighting it or giving in to it. Instead we just nonjudgementally allow the craving to be until it subsides and passes, usually within thirty minutes. We’ve all experienced cravings at one time or another. It’s likely that you may need to try several of these strategies to stop them in their tracks. J+B
Whole Living Section
Carrot Pulp for Skin Care By Carey Kingsbury I know you all have carrots in the fridge, right? They’re great for snacking, kids love them because they are sweet, and moms love them because they promote healthy eyesight. Carrots are one of the easiest foods to juice because they’re easy to prepare and taste great with most other fruits and vegetables. If you juice a lot of carrots then you’ll have a lot of carrot pulp left over. Carrot pulp is such a versatile ingredient. It can be used in muffins, cakes, sauces, soups, veggie patties and more. But why stop there? Carrots have great benefits for the skin as well and many cosmetic companies include carrot extract, juice, and oil in their beauty formulas. Vitamins A, B, C, D, and E make carrots an excellent choice for skin care, especially for mature or dry skin. Next time you juice some carrots, save the pulp and give this recipe a try.
Carrot Pulp Face Mask carrot pulp from 2-3 carrots 3-4 Tablespoons honey
Incorporate a little “me” time Into your week Mix honey into carrots one tablespoon at a time until a nice paste forms. For added carrot nutrients, or if you’re pulp is very dry, you may add a small (less than 1/2 teaspoon) of the carrot juice to the paste. Apply to clean skin and wait 10 minutes. Rinse with warm water and pat dry. Honey is good for most skin types. It is a humectant, which means it helps hold moisture in the skin. Honey also has astringent properties to help draw out impurities. This mask is non-drying and your face should feel nice and smooth afterward. J+B Juice+Blend Magazine
Whole Living Section
Q & A: Should You Buy Organic? This is one of the top questions asked by consumers. Should you buy organic produce? There are three good reasons to consider buying organic. 1. Pesticides. The pesticides contained in conventional foods accumulate in the body and increase risk factors for disease. 2. Nutrition. Organic produce has been proven to contain more nutrition than conventionally grown foods. 3. Taste. Organically grown produce is juicier and tastier. Donâ€™t take our word for it. Compare an organic tomato and conventional tomato side by side and make your own conclusions. In the video below, Dr Andrew Weil discusses the importance of buying organic produce and explains how he uses the EWG Shopperâ€™s Guide featured on the next page.
Whole Living Section
EWG’s Shopper’s Guide to Pesticides in Produce
The list above was created by the Environmental Working Group. The Shopper's Guide to Pesticides in Produce™ will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce. For more information please visit their site at http://www.ewg.org/foodnews/ Juice+Blend Magazine
Grow Your OWN
Whole Living Section
Carrots - Plant, Care & Harvest
Grow Large and Healthy Carrots In Your Garden Growing your own vegetables is a rewarding experience. Carrots are especially fun to plant and watch grow. Kids love to spot a full grown carrot and help you pull it from the ground. If you are new to planting carrots or having some trouble with growing a full and healthy crop, this video will explain the three most common reasons why carrots can become deformed and offer easy solutions for growing healthy and nutritious carrots.
Whole Living Section
Wu Xing Qi Gong Five Element Qigong For Health and Longevity Qigong is an ancient Chinese health care system that integrates physical postures, breathing techniques and focused intention. The word Qigong (Chi Kung) is made up of two Chinese words. Qi is pronounced chee and is usually translated to mean the life force or vital-energy that flows through all things in the universe. The second word, Gong, pronounced gung, means accomplishment, or skill that is cultivated through steady practice. Together, Qigong (Chi Kung) means cultivating energy, it is a system practiced for health maintenance, healing and increasing vitality. In this video Master Liu De Ming, a 5th generation inheritor of the Liu He Zi Ran Men lineaage, demontstrates wu xi qi gong.
image courtesy of qigongonmaui.wordpress.com
For more information please visit: Ziranmen Kung Fu Academy and the National Qigong Association .
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