All About Juicing s. Vanessa Simkins, Founder of All About Juicing & Rachel Feldman, Health Coach and Detox Specialist

Transcription

1 All About Juicing s Everyday nutrition, detox & clean eating guide ition d E n o i t a m r o f s n Ultimate Tra By Vanessa Simkins, Founder of All About Juicing & Rachel Feldman, Health Coach and Detox Specialist PAGE 1

2 This guide will familiarize you with the concepts of clean eating and give you practical tips to make a life-changing transformation. Some people might want to use these guidelines as a short-term cleanse, but for us it is a way of life. We are committed to supporting you on every level to come back to the basics of healthy eating and healthy thinking to look and feel your absolute best. Please keep in mind that bio-individuality means that every person is different and no one diet works for everyone. We encourage you to listen to your body and see what combination of meals works, whether it be raw or cooked, and whether it includes plant or animal proteins. Feel free to modify as needed as you learn what best suits your unique body. PAGE 2

3 Why eat clean and detox with your everyday diet? In our modern world, we are constantly being bombarded with toxins. We take in toxins from the air we breathe, the foods we eat, chemicals in the water, pollinates, pesticides, household cleansers, and beauty products. The body works hard to rid itself of these harmful substances. But when the natural detoxification pathways become overworked, your health suffers. You may experience food allergies, headaches, or weight gain, to name a few. By doing a detox, you are removing the toxins that cause inflammation in the body and giving your organs a break, allowing them to operate more efficiently. Flushing out toxins will help you properly assimilate nutrients, boost your immunity, shed unwanted weight, and enjoy younger looking skin. Good health begins with healthy cells. Your cells need the following to regenerate: Healthy foods containing nutrients and minerals Oxygen Proper hydration The food and drink recipes in this program are carefully crafted to provide vital nutrients and oxygen to your cells. Breathing properly and thinking positively also contribute to cellular health. Our goal is to give you tools you can use in your life to reach all your health and wellness goals, as well as giving you the energy and positive outlook necessary to make your dreams happen. PAGE 3

4 Conscious eating Often we are so busy that we end up eating on the go. How many times have you found yourself eating standing up at the kitchen counter or in the car on the way to work? Eating with intention and being present to the food we eat is essential for good digestion. It also allows us to get in tune with our satiety (feeling of fullness) so we eat less. Simple ways to be present to the food you consume: Use chopsticks to slow down eating Put your fork down after every bite Chew each bite 30 times and breathe deeply into your belly to enhance digestion Ask yourself if you are really hungry or eating because you are bored or upset One of the big benefits of clean eating is getting to know your body and its signals. By slowing down, we tune in to ourselves and learn to read the wealth of information offered by the body about both our emotional and physical state of being. PAGE 4

5 Top 10 Tips for Clean Eating You are what you eat. Food can either fuel your body or slow you down and even make you sick. By choosing the appropriate foods and eating them at the right times, you can optimize your health and vitality. 1. Start your day with lemon cider. To make this beneficial elixir, mix the juice of 1 lemon, 1 tablespoon of Bragg s raw apple cider vinegar (optional), and a dash of sea salt in lukewarm water. Sweeten with 1 teaspoon of raw honey or a few drops of stevia if you d like. The lemon water will help to cleanse your liver and other organs, alkalize your body, and is a fantastic way to start the day with an immunity boost. Raw apple cider vinegar improves digestion and liver function and furthers the alkalizing effect. If you react to its detoxifying properties (with a feeling of nausea, for example), the vinegar can be eliminated or reduced. Sea salt contains a plethora of essential minerals (that are stripped out of table salt as it s processed). 2. Give your digestion a break with fresh juices and smoothies. Replace your typical breakfast with one or two juice drinks. Use the recipes from the eguides and printable cards, or join the juice club to get done-for-you weekly juice and smoothie menus and shopping lists. Juicing is a terrific way to get nutrients, vitamins and raw enzymes into your system. Juices also give your digestion a break and purge the body of toxins that can lead to a lack of vitality and disease. PAGE 5

6 The best time to juice is first thing in the morning as it allows your body to continue the cleansing process it starts in the night. When we eat solid food, our body stops cleansing and starts digesting. By allowing the body to continue the process in the morning, it continues to detox. Feel free to add in another juice, smoothie, green tea, or herbal tea later in the morning or afternoon. A quick alternative if you don t have access to freshly-squeezed vegetable juice is mixing an alkalizing green powder (spirulina, wheatgrass, barley grass) with water. 3. Hydrate! Drink fresh, clean, filtered water, at least 10 cups a day, every day. Our bodies need ample water to flush out the toxins and hydrate the internal organs for optimal functioning. It also keeps hunger pangs at bay and aids in weight loss. To add a boost of alkalinity (more oxygen to your body), you can add lemon, lime or grapefruit slices to your water. Or imagine you re having a spa day by adding fresh mint or cucumber to your water. Keep alcohol consumption down. Alcohol is not only dehydrating, but also high in calories, gives your liver more work, and affects your blood sugar balance. 4. Get rid of the junk. Go through your pantry and fridge. Eliminate anything that is processed, artificial, or loaded with sugar, artificial colors and flavors, or preservatives. Commit to eating only pure, clean foods. Read all your labels. Being a label detective is the key to your vitality. If PAGE 6

7 you can t pronounce it, your body probably can t digest it! While people are different, many people find their digestion and energy levels improve when they reduce their consumption of gluten and dairy, both of which are common allergens and can cause inflammation in the body. Again, listen to your body, but try experimenting with lowerglycemic grains, such as quinoa, millet, and amaranth, and see how you feel. 5. Ditch the sugar. It is said that sugar is eight times more addictive than cocaine! It s no surprise then that sugar cravings are very common. Sugar strips the body of nutrients and can lead to a host of health issues including candida, poor digestion, skin problems and mood swings. Sugar in its most natural state, such as in fruit and starchy vegetables, contains fiber, which slows down the release of insulin into the blood. But when pure sugar hits your bloodstream, your body produces insulin to lower the glucose levels and then glucose levels drop too low, resulting in the crashing feeling after the spike. If this continues for an extended period of time, your body can become resistant to the insulin and rather than converting the glucose to energy, it converts it to fat. Beware of products that are made with fake sugars such as sweet n low, as they have the same effect on your system. Make sure you are getting enough protein (the size of a fist as a rule of thumb) and good fats to stave off sugar cravings. 6. Reduce caffeine. Caffeine raises the cortisol levels in your body, which can deplete those happy little kidneys of yours, leading to a crash and burn. If you can t PAGE 7

8 kick the habit entirely, I suggest limiting your intake to one cup of organic coffee per day. To avoid caffeine headaches, reduce caffeine consumption slowly, by 1/4 cup per day for example. You can exchange coffee for yerba mate or green tea, which are rich in beneficial antioxidants. They still contain caffeine, however, so should be consumed in moderation. Don t forget that some sodas also contain caffeine (in addition to sugar or sugar substitute). If you enjoy soda, try making your own by adding a cranberry concentrate or pomegranate concentrate to seltzer water. 7. Enjoy light + clean lunches and dinners. See the meal suggestions we provide and adapt them as your own. The basic building blocks of a healthy meal are: vegetables a clean source of protein (see lists of our favorite plant- or animalbased proteins below); recommended portion size of 4-6 ounces for a woman and 5-7 ounces for a man a small amount of good fat (such as avocado, unheated olive oil or coconut oil) Make everything from fresh, whole and living foods. Choose organic to avoid GMO seeds and added pesticides. Avoid processed foods, fast food and fried foods. Opt for foods prepared steamed, grilled, oven-baked, or sautéed lightly. Replace your creamy dressing with vinaigrette or a raw nut based salad dressing. 8. Make your gut happy with probiotics. Adding probiotics to your diet, in the form of cultured foods and/ or supplements, will help you increase the good bacteria in your gut, PAGE 8

9 promoting good digestion. Good digestion is vital not only for your health (by optimizing the assimilation of nutrients), but for your mood as well, as 95% of serotonin is produced in the gut. Good natural sources of probiotics include cultured vegetables and probiotic drinks such as coconut water kefir or kombucha. You can find probiotic supplements on vitacost or your local health food store. I suggest a probiotic with at least 5 billion CFU. 9. Experiment with food combination. Choosing which foods to eat together can make a big difference in how they are digested. There are simple rules of food combining which optimize digestion: EAT FRUIT ALONE: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit alone you avoid fermentation occurring in your belly. EAT STARCHES WITH VEGETABLES: Starches include grains, potatoes, sweet potatoes, and corn. It is recommended that starches be eaten on their own, with a vegetable, and/or with a small amount of fat, as they require different digestive enzymes than proteins. EAT PROTEIN WITH VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. If you mix proteins and starches, you force your body s natural enzymes to compete to digest your food. 10. Supercharge your diet. Many programs suggest extra supplements, and by all means you can take supplements to enhance your detox, but you can also naturally PAGE 9

10 detox with whole foods and have a life-changing transformation. Although I don t necessarily recommend taking supplements besides your high-quality probiotic, I do encourage you to experiment with new, healthy foods you may not have tried before. You may find some ingredients that are new to you in the recipes, or you may have heard about some of the superfoods below and been curious about their health benefits. Note from Vanessa If you use supplements medicinally or to supplement your diet, be sure to get them from a clean trusted source. I like Gaia or Herbpharm brands. Coconut oil is saturated fat, but it is a medium-chain fatty acid, which the body digests not as fat but as pure energy. Coconut oil will speed up your metabolism and also contains lauric acid, which is antibacterial, antiviral, and antifungal. It also improves adrenal and thyroid health. Coconut oil is a terrific choice for frying, as it supports high heat. Raw cacao We could talk for hours about the benefits on an antioxidant level about raw cacao. Raw cacao is very high in magnesium, is loaded with fiber, and is a great source of natural iron. Flax seeds Flax seeds are high in omega-3 fatty acids and rich in alpha linolenic acid (ALA). They also supply other nutrients such as manganese and magnesium and contain a lot of fiber (great for constipation issues). Chia seeds Loaded with omega-3 fatty acids, plus manganese, calcium, and phosphorus. Just one ounce of chia seeds contains 11 grams of fiber, so they are wonderful for relieving constipation and improving heart health. PAGE 10

11 Hemp seeds Hemp seeds contain all the omega fatty acids you need for a healthy body: 3, 6, and 9. You only need 1 Tablespoon per day to get your whole foods daily dose of omegas. Plus, they are high in protein. Sea vegetables Sea vegetables are wonderful, rich in minerals and trace elements including calcium, magnesium, iron, potassium, iodine, manganese, and chromium. They are also a natural way to support the adrenals and the thyroid. PAGE 11

12 Our Favorite Healthy Sources of Protein ANIMAL-BASED CLEAN PROTEIN SOURCES MEATS (pasture-raised and organic is best) Chicken Turkey Bison Lamb Grass-fed beef FISH, SEAFOOD Canned fish (sardines, anchovies, wild salmon) look for BPA-free cans if possible. Fish, such as Pacific salmon or non-fatty white meat fish, such as Pacific cod, trout, sea bass, mackerel, Dover sole, and albacore. Make sure the fish you are eating is low in mercury. Shellfish, such as shrimp or scallops. Note from Vanessa I choose to avoid fish due to the toxins in our ocean, however, I also think there are many benefits to consuming them so do you research and try to consume only fish from clean waters. PAGE 12

13 PLANT-BASED PROTEIN SOURCES 3 tablespoons of hemp seeds, 1/4 cup sunflower seeds, or 1/4 cup pumpkin seeds Nuts 1/2 of an avocado Nutritional yeast, if tolerated Fermented organic soy (such as tempeh), if tolerated 1 scoop of plant-based protein powder can be added to your smoothies, soups, or even mixed into a dip. I like hemp protein or pea protein, but feel free to use your favorite non-grain-based protein. Beans: You can also add 1/2 cup of beans added to any healthy meal. Note: Soak beans for 6-24 hours in water with the juice of 1 lemon or 1 tablespoon of raw apple cider vinegar, then drain and rinse well with water for optimal digestion and vitality. PAGE 13

14 Detox Support Tools In addition to choosing the right foods, you can support your body to reduce the toxins that wreak havoc on your system by messing with your metabolism, hormonal balance, and your immune system. Our favorite ways to get rid of toxins naturally: We suggest you do one of the following each day. These are simple practices you can use in your life daily to boost your immune and flush the toxins from your body naturally. We love these tools because you can do them yourself - which leads to a life of self-empowerment. DRY SKIN BRUSHING: We suggest practicing dry skin brushing every morning. As the largest organ, the skin is vital for healthy detoxification and proper digestion. You can purchase a skin brush at Whole Foods, on Amazon.com, or simply use a dry towel. How to skin brush: Skin brush before you shower or bathe with a dry brush. Begin at the soles of your feet and then move up your legs and use your brush in circular motions. Always brush towards your heart, the flow of the lymphatic fluid. It is suggested you move in circular motions clockwise on your stomach. The start at your fingertips, moving up your arms using small circular motions until, your reach your armpits. Use small motions in your armpits. Brush your chest and shoulders towards your heart in long strokes, PAGE 14

15 then start at the fingertips and brush towards your body. Use small, circular strokes in your armpits. Take a shower and use an all natural soap such as Bronner s. TONGUE SCRAPING: By tongue scraping every morning, you remove bacteria that can lead to poor digestion and liver stagnation. We recommend scraping your tongue prior to brushing your teeth. Brush your teeth before you tongue scrape. Then use your tongue scraper or a spoon to reach as far back as possible and pull forward, scraping off the white film, which is candida and streptococcus mutans. EPSOM SALT BATHS: Soaking for 20 minutes in an Epsom salt bath is a wonderful way to detoxify the body and relax the soul. Add 1/4 cup of Epsom salt, 1/2 cup baking soda, 1/2 cup sea salt, 1/4 cup raw apple cider vinegar (optional), and a few drops of lavender to a warm bath. PAGE 15

16 Get Moving Exercising helps with weight loss, supports cardiovascular health, detoxes the body, promotes healthy sleep, and clears the mind. Make sure to get your body moving each day. We suggest exercising 3-4 times per week for at least minutes. Keep it simple and keep it fun. Examples of good workouts: Very brisk walking, jogging or running Listening to a pump-me-up playlist to get your groove on Spinning or outdoor cycling Yoga classes Zumba fitness or dance classes A barre workout (Bella Barre, Pure Barre, etc.) Belly dancing Weight lifting and resistance training Plyometric training (e.g. box jumping, burpees, planks) Jumping rope Hula hooping Rebounding (great for detoxifying the lymphatic system) Swimming Water skiing, wake boarding, or surfing Hiking in nature PAGE 16

17 A Day of Eating Here is an example day of how you can format your eating schedule. See recipe suggestions for ideas. Start the day: Lemon cider Breakfast: Juice or smoothie from the Get Juiced or Green Drinkology guides or the weekly Juice Club menu or oatmeal with dried fruit and nuts Snack: Fruit, veggie sticks, nuts Lunch: Green salad with a side of quinoa and protein Snack: Apple with almond butter or a juice Dinner: Spaghetti squash or a healthy wrap Before bed: Tea, fruit or hummus and veggies PAGE 17

18 Juice till 12 weight loss & detox technique Juice till 12 is my key technique to lose weight and burn fat fast. It also is a gentle, easy way to help your body detox. You can follow this schedule for a lifetime if you d like or follow it until you reach your goals. Here are the rules of the Juice till 12 diet. 1. Drink only juices or smoothies before 12 noon each day. Have at least ounces of juice. If you would prefer a smoothie, that is great too. You may also have both. For example, a juice at 8am and a smoothie at 11am. One juice is usually enough for most people, but it s okay to have a few glasses. 2. After 12, have only light meals to ease your body into digesting. These include salad, soups, fruit, veggie sticks and vegan foods. 3. Eat a clean dinner free from processed foods, and chemicals. This technique creates successful transformations and can have dramatic results in some people. Here s why: Your body takes the opportunity to cleanse overnight while you re sleeping. Because your body isn t digesting overnight, it takes all of that energy and shifts it to detoxing. When you start eating again, your body needs to use that energy to digest the foods. This is why heavy breakfasts are bad news. By allowing your body to have a light breakfast your body can continue to cleanse, allowing for natural weight loss and effortless detox. Also, by juicing or smoothing for breakfast, you are avoiding an unhealthy, calorie laden meal and replacing it with pure nutrition. PAGE 18

19 All About Juicing Meal Recipes On average, meals serve 2 people. Breakfast Meal Ideas If you aren t into juicing or smoothing every day for breakfast, here are some good alternatives. Energy Quinoa 1 3/4 cups water 1/4 cup non-dairy milk 1 cup quinoa 1 tablespoon almond butter 1 tablespoon raw, organic honey 1 tablespoon cinnamon Bring water to a boil. Pour quinoa and non-dairy milk into boiling water, cover, and turn stove to simmer for minutes. Once all liquid is evaporated and quinoa is light and fluffy, pour in remaining ingredients and stir until mixed. Eggs & Greens / Serves 1 person 2 eggs, scrambled (organic and cage free) 1 piece ezekiel bread 1/2 cup spinach 1 tsp. coconut oil Add 1 tsp. coconut oil to a skillet. Add garlic and allow to sauté, Add eggs and greens and scramble. Top with a dash of sea salt and pepper. Add eggs and greens to ezekiel bread or omit the bread and serve over a romaine lettuce leaf. PAGE 19

20 Healthy Raw or Semi-Cooked Meal Ideas When foods are cooked they do lose some valuable nutrients and enzymes. For this reason and for raw fiber, it s important to have some raw produce, aside from juicing, in your daily diet. If these don t appeal to you, search the internet for salads and raw food meals. Chopped Asian Salad 1 cup kale, finely chopped 1 cup leafy green of choice 1 cup carrots, chopped 1 cup sprouts of choice 1 cup snap peas, chopped (if you can not locate snap peas, substitute green beans) 3 scallions, diced 1 avocado, 1/2 for salad and retain 1/2 for dressing 2 tablespoons sunflower seed butter or tahini 1/2 teaspoon garlic powder juice of 1 lime 1 tablespoon apple cider vinegar 1 teaspoon honey 1/4 cup water Add 1 tsp. coconut oil to a skillet. Add garlic and allow to sauté, Add eggs and greens and scramble. Top with a dash of sea salt and pepper. Add eggs and greens to ezekiel bread or omit the bread and serve over a romaine lettuce leaf. PAGE 20

21 Strawberry Zucchini Spaghetti Salad 2 zucchini squashes, either spiral noodles* or shredded 1/2 cup strawberries, chopped 1/2 cup asparagus, chopped 2 tablespoons pumpkin seeds 1/2 cup Deliciously Detoxing Pesto (see recipe) salt and pepper, to taste *To make zucchini into noodles: Using a mandolin slicer (vegetable peeler or julienne peeler), run the zucchini across the mandolin slicer on the julienne setting or use a peeler. Peel the zucchini until you reach the seeds and then stop. Add strawberries and asparagus to your bowl of noodles. Top with pumpkin seeds and Pesto and stir to combine. Apple Walnut Salad 1 large bunch of salad greens, arugula, baby kale or romaine 1 apple, cored and sliced 2 Tbsp. of walnuts a few grapes, sliced olive oil/vinegar Place the salad greens on your plate. Top with apple, walnuts, grapes and olive oil and vinegar. Add salt and pepper to taste. Raw Tomato Soup 3/4 cup of coconut water 4 large tomatoes, quartered 1 garlic clove 1 tsp of dried thyme 3 tbsp of fresh cilantro 2-3 tbsp of fresh dill 1/3 cup of fresh cashews (better if presoaked in water) Himalayan sea salt to taste Place all ingredients in a high speed blender (like the vitamix) and blend until smooth. Serve immediately. PAGE 21

22 Tomato Mango Salad 2 large tomatoes diced 2 mangos diced 1/4 cup of thinly sliced basil 2 Tbsp. of apple cider vinegar 2 Tbsp. of extra virgin olive oil 1/8 cup of hemp seeds Place the tomatoes, mangos and basil in a bowl and mix. Whisk the apple cider vinegar and olive oil and pour on top and toss to mix. Sprinkle with hemp seeds. Can be served with a side of protein if you d like. Avocado Sandwich 2 slices of Ezekiel bread 1 avocado 1 clove of garlic, minced 1/2 lime salt and pepper Handful of spinach or arugula Toast the bread. Mash the avocado in a bowl. Add the garlic, lime, salt and pepper to taste. Spread the avocado mixture on top of the toast, and add the spinach or arugula on top. Add the other slice of bread, and cut in half. This also tastes great with an added slice of tomato. Stuffed Portobello 1 large portobello mushroom cap 4 Tbsp.of bell pepper, chopped 1/4 cup of quinoa 1/2 cup of balsamic vinegar Juice of 1 lime black pepper and salt to taste In a small bowl mix vinegar, lime and black pepper/salt. Brush mixture over portobello. Save remaining liquid. Cook quinoa according to package. When it s 5 minutes from done, mix in the chopped bell pepper. When the quinoa is done, scoop some into the portobello. Pour the remaining liquid on the stuffed mushroom. Place mushroom on a baking dish. Cook in a baking dish for 20 minutes at 350 degrees or until mushrooms are done. If you don t want to bake the mushroom, you can also leave it raw and top it with quinoa. PAGE 22

23 Orange Beet Salad 2 red beets 2 golden beets 2 oranges 1 Tbsp. of lemon juice 1 Tbsp. of lime juice 1/4 of a small red onion, thinly sliced 1 Tbsp. of olive oil black pepper to taste Himalayan salt to taste 3 Tbsp. of cilantro, chopped Chop the beets into wedges. Place on a baking sheet and bake at 400 for 1 hour or until tender. Squeeze the juice of one orange into a bowl. Add the lemon and lime juice to the bowl. Peel and cut the other orange into quarters and toss in the bowl. Once beets are done and cooled, add them the bowl with cilantro and toss. Drizzle with olive oil, salt and pepper. Serve. Avocado Spinach Wraps 1 avocado handful of raw spinach Ezekiel tortillas or other organic tortillas/wraps (Food for Life brand is great) Sliced chicken or turkey (organic and nitrate-free preferable) Mash avocado in a bowl, add salt and pepper to taste. Place the wrap on your plate, add the mashed avocado, and then layer with spinach. If using chicken or turkey, place a thin layer on top of the spinach. Roll the wrap. Cut the wrap into smaller pieces. Spontaneous Salad 1 bunch of greens of your choice Add toppings like nuts, seeds, chopped-up fruits or veggies, cheese crumbles, or chicken or fish Universal salad dressing: mix 2 Tbsp.of tahini with the juice of one lime or lemon. Add salt and pepper to taste. Blend in a blender. Add water if needed. PAGE 23

24 Healthy Cooked Meal Ideas Consuming foods that alive and rich in enzymes and nutrients makes you feel like you re taking care of yourself. Listening to your body throughout this transformation is key. If you are feeling cold, think about eating a warm cooked meal. Warm White Bean & Kale Salad 3 cups of kale, chopped (stem removed) 2 Tbsp. of coconut oil or olive oil 1/2 cup of cooked white beans 1/4 teaspoon of Himalayan sea salt 1 clove of garlic, minced 2 Tbsp. of slivered almonds black pepper Heat a pan over medium heat with oil. Add the garlic and white beans. Add kale leaves and saute for a few minutes. Lower heat and add almonds, sea salt and pepper. Saute until kale is tender. Colorful Cauliflower Rice 2 cups cauliflower, chopped 1 red bell pepper, chopped 3 carrots, peeled and chopped 1/2 mango, chopped 3 scallions, chopped 1/4 red onion, chopped 1 Tbsp. sesame seeds 1 tsp. sesame oil sea salt and pepper, to taste Steam the cauliflower until tender, about 10 minutes. Drain and process in a food processor until it reaches a rice-like consistency. You can also do this raw if raw cauliflower doesn t bother your stomach. Add all of your remaining chopped ingredients to a bowl. Toss everything together and enjoy. PAGE 24

25 Citrus Quinoa Bowl with Avocado Slices 1 cup quinoa 1 lime 1 avocado, sliced 1 Tbsp. of Bragg s apple cider vinegar Optional: Protein like fish or organic chicken Cook the quinoa according to package instructions. When it s done, squeeze the juice of one lime over the grain, add apple cider vinegar, and mix. Scoop some of the quinoa in your bowl and add ripe avocado slices. Add a protein, like fish or chicken, if you d like, or eat it plain. Bowl of Health with Orange Zest 1 small head of broccoli, chopped into bite size pieces 1 small head of cauliflower, chopped into bite size pieces zest of 1 orange 2 tablespoons olive oil 1/4 cup hemp seeds or pumpkin seeds sea salt and pepper Steam the broccoli and cauliflower until tender. Drain and toss with olive oil, orange zest, and season with sea salt and pepper. Top with seeds. Sweet Potato and Broccoli Fast Curry 2 large sweet potatoes, peeled and diced 1 head broccoli, chopped 2 tablespoons coconut oil 1/4 teaspoon curry powder 1/4 teaspoon garlic powder dash of cinnamon 1 tablespoon fresh cilantro salt and pepper, to taste Steam the sweet potato and broccoli until tender (sweet potato, approximately 15 minutes and broccoli, approximately 5 minutes). Drain both then mash the sweet potato with coconut oil and spices. Toss the broccoli in at the end. Top with fresh cilantro. PAGE 25

26 Dips + Snacks Galore Fresh Peach Salsa 2 tomatoes 2 peaches 1 clove garlic, finely minced 1 jalapeño pepper, finely minced (you can de-seed for less heat) juice of 1 lime 1 tablespoon fresh cilantro, chopped 1 shallot, finely minced pink Himalayan sea salt (optional) Chop peaches and tomatoes and add to the garlic and shallot. Toss with pepper, lime juice and cilantro. Sprinkle with pink Himalayan sea salt if desired. Use this salsa in lettuce wraps or in celery sticks. Simple Kale Chips 1 bunch kale, stems removed and leaves torn into 2-inch pieces 2 tablespoons extra-virgin olive oil 1 tablespoon fresh lemon juice 1 4 cup sesame seeds Sea salt to taste Preheat oven to 200 F. Mix the ingredients. In a large bowl, drizzle kale with extra virgin olive oil, lemon juice, and sesame seeds. Season with sea salt. Toss until evenly coated. Transfer to a rimmed baking sheet and bake for 30 minutes. Remove from oven and, using a spatula, flip kale leaves over. Return to oven and continue cooking until kale is dry and crisp, 20 to 25 more minutes. Let cool completely. Store in an airtight container for up to 3 days. PAGE 26

27 Sweet Sage Sweet Potato Dip 2 sweet potatoes, chopped 1/2 avocado 1 tablespoon coconut oil 1 clove garlic 1/2 teaspoon cinnamon 2 sage leaves or 1/4 teaspoon dried sage 1/4 teaspoon sea salt Add sweet potatoes to a small soup pot with enough water to cover. Boil until the potatoes are tender, about 10 minutes. Once the potatoes are tender, drain the excess water. Add to a food processor or blender with remaining ingredients and blend until smooth. Serve with homemade pita chips (or an organic, clean store bought brand), crudites or vegetable sticks. Other Snack Ideas Hummus Guacamole Kale chips Homemade veggie chips Olives Almond or nut cheese A whole food granola bar (check ingredients to be sure) Dried fruit Fresh fruit Celery, carrot, or cucumber sticks Another juice or smoothie Fruit infused water Apples and almond butter Kombucha Note from Vanessa Farmers markets are a great place to get fresh produce and handmade, wholesome snacks free of preservatives and flavorings. Check out the site to find out where Farmers markets, farm stands and CSA s are near you. PAGE 27

28 A few last words We believe health and happiness begin with the food we put in our mouths. We believe in the power of detoxification and cleansing. We believe in the power of positive thinking and intention. The combination of these principles will lead you to a life filled with joy. You now have the ability to take charge of your health every day with the simple steps we have shared with you in this guide. This is a journey a journey back into your body as you embark on this whole foods program that nourishes both your body and mind. This journey starts with a step, followed by another one and another one, and a belief that you are empowered. We look forward to hearing about your success! PAGE 28

29 Disclaimer & Copyright Copyright 2014 by Vanessa Simkins. All rights reserved. No part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated, and signed permission from the author. Published in the United States by: All About Juicing, PO BOX 7044, Spring, Texas Please note that much of this publication is based on personal experience and studies. You should use this information as you see fit, and at your own risk. Your particular situation may not be exactly suited to the examples here; in fact, it s likely that it won t be the same, and you should adjust your use of the information and recommendations accordingly. The information contained in this guide is intended to help readers make informed decisions about their health. Nothing in this document is intended to replace common sense, legal, medical, or other professional advice, and is meant solely to inform the reader. The information provided in this guide in no way substitutes for a physician s advice. None of these statements have been provided or verified by the AMA or FDA. These juice combinations or our diet plans will not treat, cure, or prevent a disease. Please consult with a doctor before conducting any health regimen. Although the author and publisher have endeavored to ensure that the information provided herein is complete and accurate, they shall not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this guide s contents or any errors or omissions herein. PAGE 29

30 The Juice on All About Juicing All About Juicing will help you juice your way to radical wellness through a straw. If you re a juicer or juicer-to-be, you have found your all-inone resource for becoming a high-energy, healthy, glowing, nutritionabsorbing machine. At All About Juicing you ll find: Fabulous-tasting recipes you can juice every day. What to juice for what ailment. What combinations of juices work the best. How to fast and lose weight safely with juicing. The drinkable route to flawless skin, nonstop energy, a slim figure, and a sharp mind. How to get the most benefit-bang for your juicing buck. Guidance from someone who s been around the juicing block. Whether you find yourself undernourished or want to start clean eating, All About Juicing can help you add this habit into your daily life and love it at the same time. Are you in? Let s start the juicer. PAGE 30

31 About Vanessa Vanessa Simkins, The Juicing Mixologist, is the founder of all-about-juicing.com: a website and newsletter serving up fresh, tested juicing advice for getting a hot body, glowing skin, and lifelong health through a straw. A juicing trendsetter known for her inventive and tasty juice recipes, Vanessa has an undying thirst for connecting people back to what makes them healthy, one drink at a time. About Rachel Rachel Feldman, CHHC, AADP is a health coach and detox specialist. She is the founder of Rachelswellness.com and coaches people to kick quick-fix diets and restrictive meal plans for good. Her specialty is empowering others with the tools and techniques they need to realize what their body needs- to live a delicious life they enjoy. PAGE 31

32 Visit us online for more recipes, tips, and inspiration Website all-about-juicing.com Facebook facebook.com/allaboutjuicing Twitter twitter.com/allaboutjuicing Pinterest pinterest.com/allaboutjuicing Instagram instagram.com/allaboutjuicing PAGE 32