START JUICING: 20 recipes and tips to kickstart your juicing journey by Aisecold

*START JUICING 2 0 R E C I P E S A N D T I P S T O K I C K S T A R T Y O U R J U I C I N G J O U R N E Y B Y T E A M A I S E C O L D

L E G A L D I S C L A I M E R

The information found in this ebook is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment All content, including text, graphics, images, and information contained on or available in this ebook is for general use only

This book makes no representation and assumes no responsibility for the accuracy of the information on or available through this ebook, and such information is subject to change without notice You are encouraged to confirm any information obtained in this book with other sources and review all information regarding any medical condition or treatment with your physician.

U .

M E S S A G E T O T H E R E A D E R 6 D E S I G N Y O U R O W N J U I C E Guide to working with what you have to create the juice you love 10 CONTENTS J U I C I N G V S B L E N D I N G Comparing and contrasting the the benefits of juicing versus blending 12 R E C I P E S Handpicked recipes to start your juicing journey 13-31 R I P E N E S S U N R A V E L E D How to choose ripe produce 11 G L O S S A R Y Nutrition terms explained 32 F R E Q U E N T L Y A S K E D Q U E S T I O N S 34 C O L O R D E C O D E D Eating the rainbow, finding nutrition through colors 8

G R E E N G I A N T D A I L Y S T A R T E R 14 BLOOD SUGAR WEIGHT LOSS HYPERTENSION HEART HEALTH ANTIOXIDANTS C A R R O T D E T O X 15 BETA CAROTENE FIBER VITAMIN K1 POTASSIUM ANTIOXIDANTS P U R P L E C A B B A G E I M M U N I T Y S H O T S 16 ANTIOXIDANTS VITAMIN C EYE HEALTH DIGESTION S U P E R P U R P L E 17 ANTIOXIDANTS EYE HEALTH WEIGHT LOSS BLOOD PRESSURE MEMORY PINEAPPLE PASSION IMMUNITY SHOTS 18 VITAMIN C BROMELAIN REDUCE CONGESTION DIGESTION HYDRATION M A N G O P I N E A P P L E S W E E T H E A T 18 VITAMIN C VITAMIN A B6 IMMUNITY BROMELAIN PINEAPPLE CARROT FRESHIE 19 VITAMIN C CONGESTION BETA CAROTENE SKIN HAIR NAILS G R E E N G O D D E S S 20 HAIR, SKIN, NAILS DIGESTION VITAMIN C ACNE S I L K Y S M O O T H V E R D E S M O O T H I E 21 BLOOD SUGAR WEIGHT LOSS VITAMIN C VITAMIN E DIGESTION L A S T D R A G O N L E M O N A D E 22 ANTIOXIDANTS FIBER PREBIOTICS IMMUNE SYSTEM DIGESTION RASPBERRY DRAGON PROTEIN SHAKE 23 ENERGY POTASSIUM OMEGA 3 VITAMIN B DIGESTION G I N G E R B E E T 24 SUPER FOODS VITAMIN B9 FOLATE HEART DISEASE VITAMIN A S W E E T B E E T C A R R O T H E A T 24 BLOOD SUGAR VITAMIN A BETA CAROTENE CALCIUM BONE HEALTH C A R R O T P E A R B E E T J U I C E B L E N D 25 GUT HEALTH ANTI INFLAMMATORY WEIGHT LOSS SKIN VITAMIN A P E A C H Y G R E E N R E V I V E R 26 SUPER FOOD VITAMIN B9 ANTIOXIDANTS GUT HEALTH PREBIOTIC S W E E T P O T A T O S M O O T H I E 27 ANTIOXIDANTS VITAMIN C SKIN HEALTH HYDRATION WEIGHT LOSS S W E E T C A R R O T + P I N E A P P L E 28 BETA CAROTENE HAIR, SKIN, NAILS DIGESTION ARTHERITIS BRAIN FUNCTION IMMUNE SYSTEM C A N T E L O U P E P I N E A P P L E E L I X E R 29 IMMUNE SYSTEM POTASSIUM VITAMIN C BROMELAIN DIGESTION G R E E N A P P L E P E A C H M I X E R 30 ANTIOXIDANTS ANTI INFLAMMATORY CIRCULATION C E L E R Y G R E E N A P P L E R E C H A R G E 31 ANTIOXIDANTS ANTI INFLAMMATORY HYDRATION IBS GUT HEALTH

BETWEEN YOU AND ME

The one thing that we all seek in this world is freedom. To be free to live how we want, love what we want, and work how we want. Somewhere in what we call the "information era," that is, the 21st century, we've gotten lost. Trapped in our minds to the point where the only trust we've built is through an app or a search engine. We've given up our ability to rely on our judgment without second-guessing ourselves. All other species rely heavily on their instincts and trust them. They don't waste time rationalizing every decision based in fear. As human beings, holding ourselves and the ones we love accountable sparks fear instead of lighting the flame of curiosity to grow. When did we allow this to happen? A better question is, why?

One of our greatest gifts as humans is our ability to create. "Creativity is intelligence having fun," says Albert Einstein. He is proof that creativity leads to progress that transcends lifetimes. The stories of greatness sound poetic and seem simple when we watch the highlight reels. The reality is that we've simultaneously created a false narrative that progress came easy. That it didn't require sacrifice. Chasing "the dream" takes time, energy, and patience. It doesn't require sacrificing your mental, physical, or spiritual health. The stress we've brought on ourselves out of fear of losing our title of "perfectionist" has disconnected us from our true nature. Even though the world we have created has grown complicated, we have always been simple as human beings. The truth is we haven't evolved much from the days of early men. When we lived off the land instead of trying to dominate it. When we were one with nature instead of trying to control it. When we knew who we were without asking anyone else or seeking approval.

M E S S A G E T O T H E R E A D E R

What you are about to receive in these pages was created with the notion to take back what rightfully belongs to us. Our health. In truth, what appears to be the creation of simple juice recipes is the result of a commitment to providing the tools and resources that will support the people ready to reclaim that power. We've designed this book to serve you with easy-to-follow recipes and as a curriculum for you to build from and help guide you on your journey. However, don't be confused; we're not offering any fixes for significant health issues. That is a doctor's oath to you.

At Aisecold, we are devoted to providing you with a liveable approach to nutrition, recovery, and lifestyle. Freedom is the power to determine action without restraint. We can't fix your health for you, but we hope to support you in rebuilding the trust within yourself that will lead you (and your health) to real freedom. Love + Commitment = Devotion T E A M A I S E C O L D

Here

GREEN

Blueberries, blackberries, purple grapes, plums, purple cabbage, boysenberries, huckleberries

B E N E F I T S

Antioxidant, cognitive support, supports brain health, mood balance

Avocado,

B E N E F I T S

Antioxidant, blood vessel support, supports healthy circulation

B E N E F I T S

green apples, limes, pears, celery, kiwi, cucumbers, kale, spinach, jalapeno

ORANGE

Oranges, cantaloupe, mangoes, papaya, passion fruit, peaches, carrots, sweet potatoes, nectarines, turmeric

Antioxidants, endocrine modulation, fertility support BLUE *COLOR DECODED

is a reference guide with some of our favorite fruits and vegetables, arranged by color, along with their featured benefits. When customizing your juice blend, we recommend including one fruit or vegetable from each category most days of the week. Enjoy!

Red apples, cherries, pomegranate, strawberries, raspberries, watermelon, dragon fruit, red cabbage, beets, radishes

B E N E F I T S

Anti-inflammatory, antioxidant, immune modulation

Having a rainbow of fruits and vegetables can offer an array of benefits to your health. Aiming to have a plant-rich diet helps ensure you get a lot of nutrients in fewer calories. Finding antioxidants, anti-inflammatory, and detoxifying fruits and vegetables is as easy as picking out the colors of the rainbow. Throwing them all together to create your favorite juice makes it even easier!

YELLOW

Lemons, pineapple, banana, ginger, yellow bell pepper

B E N E F I T S

Anti-inflammatory, supports gut microbiome, glycemic impact

RED

Blend

1/2 cup cucumber

Mixing blue fruits with green vegetables makes brown. We eat, in this case, drink with our eyes. To avoid a muddy color add blue fruits in slowly to keep a vibrant color.

Thoroughly rinse ingredients. Peel, pit, or core where necessary. Juice and enjoy. Choose a liquid: 1 cup soy milk, 1 cup yogurt, or 1 cup water. Peel, pit, and core where necessary. Strain for a juice using a nut milk bag or leave as is for a thicker smoothie.

1 apple

1 cup strawberries 1 kiwi (skin on if juicing)

1 cup blueberries 2 celery stalks 1 cup grapes

1/2 cup papaya peeled 1 cup peeled melon 1 cup peeled mango 1 cup pineapple 1 cup pitted peaches 1 banana 1 carrot

D E S I G N Y O U R O W N

V E G E T A B L E S

2 C

1 G

1* *

Grab the fruits and vegetables on hand and find your new favorite juice recipe! Juicing is an easy way to add more color and nutrition to your diet and the best way to use ripened produce before it goes to waste. C H O O S E 2 F R U I T S +

2 cups spinach 11 cup kale 1 small bib lettuce 1/2 head romaine

H O O S E

R E E N

J U I C E R I N S T R U C T I O N S B L E N D E R

N S T R U C T I O N S Juice

RIPENESS UNRAVELED

We've all perused the produce section and spotted a fruit we needed help with to determine if it was ripe. We've laid out some general tips to help avoid choosing overripened or unripe produce. All fruits are different when determining ripeness, but here is a baseline guide.

SMELL TOUCH

Fruits shouldn't feel mushy or hard like a baseball, rather, they should be firm with a slight give when squeezed. Irregularities in texture and feel for soft spots.

Put your nose close to the fruit and inhale. If there's an odor or vinager like fargrance the fruit has gone bad. Most fruits taste like they smell. So look for a slightly sweet aroma to ensure a tasty treat.

SIGHT

Look at the skin of the fruit, checking for rotten parts or mold. Some dark spots are ok, especially when juicing. Look for vibrant color to ensure ripness.

H O W T O T E L L W H E N F R U I T I S R I P E

B L E N D I N G VS J U I C I N G Extracts water and nutrients from produce B E N E F I T S Faster and better absorption of nutrients and minerals Less fiber allows you to ingest more fruits and vegetables SEPERATES JUICE FROM PULP NO PULP REMOVAL Limited to fruits vegetables and nuts Smoothies consist of whole fruits and vegetables Blends more ingredients like milks, water, and various liquids B E N E F I T S Includes all fiber supporting digestive health and elimination Discards indigestible fiber Keeps all fiber B E S T T O J U I C E Celery, cucumber, carrots, apples pineapples, beets B E S T T O B L E N D Mango, banana, berries, spinach, microgreens, avocado Satisfies hunger "Which is better, a juicer or blender?" The answer isn't that simple. It depends on what you want from the appliance. They both boast a list of positives, yet the machine and the nutritional benefits from each differ. This is how we broke it down.

*START JUICING 2 0 R E C I P E S A N D T I P S

G R E E N G I A N T Daily Starter 4C Spinach 4C Kale 1 Banana 1 Lime 1 Apple 1 Orange 1C Pineapple 1” Jalapeno 2tbsp Flax Seed Thoroughly rinse kale, spinach, apple, and jalapeno. Peel banana, lime, and orange. Remove fronds and skin from pineapple. Set flax seeds aside and juice all ingredients. When finished stir in flax seeds. Follow juicing instructions. Remove rind from pineapple. Add 2C Water to blender, add all ingredients except flax seeds, and top with 1C of ice. Blend. Pour and add flax seeds. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S B L E N D E R I N S T R U C T I O N S When you have a massive day ahead, it will take no less than a GIANT to make it happen This green smoothie will power you up and give you the stamina to go the distance Spinach and kale for antioxidants and healthy circulation, and bananas keep you fuller for longer. To keep those productivity fires burning, add a little jalapeno. Amount Per 1 Cup Serving: Calories 144, Protein 6g, Fat 0g, Carbs 29g Makes about 4 cups P R E P T I M E 1 5 M I N U T E S

By far our simplest and quickest to prepare. If you’re new to juicing, this is the perfect start! Carrots for eye healthy. Lemons for immunity. Ginger for digestion. It really is as simple as 1, 2, 3.

C A R R O T D E T O XJuice I N G R E D I E N T S 3C Carrots 1 Lemon 1" Ginger 1tbsp Honey (optional) J U I C E R I N S T R U C

B L E N D E R I N S T R U C T

P R E P T I M E 1 0 M I N U T E S Antioxidant, Vitamin

Amount Per 1 Cup Serving: Calories 41, Protein 0g, Fat 0g, Carbs 1g Makes about 4 cups *

T I O N S Peel lemon and rinse all ingredients. Add ingredients in order listed. When finished stir in honey.

I O N

Follow juicing instructions. Peel Ginger add 1 cup of water to blender. Blend and strain.

C, eye health, hydration, aid in weight loss.

P U R P L E C A B B A G E ImmunityShots 1 Head Purple Cabbage 1 Lime 3” Ginger Rinse ingredients thoroughly. Remove core from cabbage. Add ingredients to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 5 M I N U T E S Amount Per 1 Cup Serving: Calories 154, Protein 6g, Fat 0g, Carbs 38g Peel ginger, and add 2 cups of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S Makes about 2 cups or 8 2oz shots Did you know that purple cabbage has more vitamin C than an orange? Purple cabbage helps fight inflammation and reduce accompanying symptoms, such as pain, swelling, and discomfort. B E N E F I T S O F D R I N K I N G C A B B A G E J U I C E Give your immune system cat like speed and agility with these immunity booster shots! Powered by antioxidants and vitamin c to stimulate white cell blood cells and prevent cell damage, while ginger supports digestion.

S U P E R P U R P L E Juice I N G R E D I E N T S ½ Purple Cabbage 1 Cucumber 2 Apples 1 C Blueberries 2 Turnips 1 Lime J U I C E R I N S T R U C T I O N S Remove outer layer and core of cabbage. Peel Lime. Add all items to juicer. Amount Per 1 Cup Serving: Calories 113, Protein 3g, Fat 0g, Carbs 29g Makes about 4 cups B L E N D E R I N S T R U C T I O N S Follow juicing instructions. add 2C water to blender. P R E P T I M E 1 0 M I N U T E S Being human is great but being SUPERhuman is the greatest! Super Purple Juice is the certified GOAT for your entire body benefits Promotes hydration and eye health while helping lower blood pressure. With the added punch of antioxidants and vitamin C, your immune system will be unstoppable! *

Immunity Shots 2 Pineapples 1 Lemon Handful of Mint 1” Ginger ¼ tsp Himalayan Sea Salt Cut and core pineapple. Remove skin from lemon. Add ingredients, except salt, to juicer When finished, stir in sea salt. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 1 0 M I N U T E S Peel ginger, and add 1 cup of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S Fighting cold and flu season just got easier with this magic potion! The pineapple's bromelain helps break up mucus, reduce congestion, and soothe a sore throat. Amount Per 1 Cup Serving: Calories 470, Protein 2g, Fat 0g, Carbs 5g Makes about 4 cups P I N E A P P L E P A S S I O N Sweet Heat 2C Pineapple 1 Red Apple 1 Mango 1 Lime ½ Jalapeno 1” Ginger Cut and core pineapple, mango, and apple. Remove skin from lemon. Add ingredients to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 1 0 M I N U T E S Peel ginger, and add 1 cups of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S Some like it sweet. Some like it hot. We like both! A healthy dose of mango will fire up your system with an offering of 50% of your daily vitamin C, 8% of vitamin A, and 8% of vitamin B6 We added a little jalapeno just to add a little spice to your life! Amount Per 1 Cup Serving: Calories 99, Protein 1g, Fat 0g, Carbs 26g Makes about 4 cups M A N G O P I N E A P P L E

Some doctors advise against eating pineapples if you have acid reflux. To reduce acidity and balance pH, place pineapple chunks in a bowl and stir in 1tsp of salt prior to use.

P I N E A P P L E C A R R O TFreshie I N G R E D I E N T S 2C Pineapple 3 Large Carrots 2 Oranges 1” Ginger 10 Mint Leaves 1tbsp Turmeric 1tsp Black Pepper J U I C E R I N S T R U C T I O N S Remove fronds and skin from pineapple. Chop carrots into manageable pieces.

skin

oranges.

solid ingredients.

turmeric

B L E N D E R I N S T R U C T I O N S Follow juicing instructions. add 1 cup of water

Blend and strain. P R E P T I M E 5 M I N U T E S Throw on your

will

boosters

* ACIDITY Amount Per 1 Cup Serving: Calories 85, Protein 2g, Fat 0g, Carbs 22g Makes about 4 cups

Remove

from

Juice all

Stir in

and pepper.

to blender.

sunglasses and turn your average break into a mini vacation. The sweetness from the pineapple and smoothness from the carrot juice

give your immune system the break it was looking for with a dose of antioxidants, anti inflammatories, and hydration

Add a little mint to stay fresh while you refresh

Cucumber and pineapple provide harmony by reducing inflammation and redness

acne prone skin On the surface your skin will reflect the light while underneath experiencing healing and rejuvenation * Rejuvenate 1C Pineapple 1 Cucumber 4 Celery Stalks 1 Green Apple 1 Lemon 2C Spinach 1 5 Mint Leaves 1/2” Ginger G R E E N G O D D E S S Juice Remove skin and fronds from pineapple. Remove skin from lemon. Add all ingredients to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 1 5 M I N U T E S Peel ginger, and add 2 cups of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S The guiding light to renewal. This blend will quench your thirst and soothe your body. Celery and spinach promotes hydration and weight loss. Amount Per 1 Cup Serving: Calories 85, Protein 2g, Fat 0g, Carbs 22g Makes about 4 cups

for those with

It’s a beautiful day for travel; nothing puts your mind at ease more than clear skies and sunshine when flying. Avocado is the pilot that comes with an entire crew of benefits. They help prevent cancer and reduce blood sugar while helping to keep you fuller for longer. You’ll have the energy to go the distance when you reach your destination. Feel free to move about the cabin!

S I L K Y S M O O T H V E R D E Smoothie Get ready for the day with this silky smooth blend that helps boost heart health with healthy fats, lower cardiovascular disease, and reduce hypertension I N G R E D I E N T S 4C Spinach 1C Unsweetened Almond Milk 1 Avocado 2 Apples 1 Banana ¼” Ginger 2 Tsp Honey (to taste) 2tbsp Flax seed

I N S T R U C T

Remove skin and seed from avocado. Peel Banana. Add to juicer in order listed, reserve honey and flax seeds. Stir in when juice is finished.

I N S T R U C T I O N S Follow juicing instructions. add 1 cup of water to blender. Blend. For a thicker blend do not strain. P R E P T I M E 1 0 M I N U T E S Amount Per 1 Cup Serving: Calories 210, Protein 4g, Fat 8g, Carbs 34g Makes about 4 cups

J U I C E R

I O N S

B L E N D E R

L A S T D R A G O N Lemonade

Add a fun twist to a classic! By adding dragon fruit to a classic lemonade, you will also be adding major benefits. Dragon fruit brings the fire by being antioxidant-rich, naturally fat-free, and high in fiber. It also contains prebiotics that feeds healthy gut bacteria and the immune system.

P R E P T I M E

1 0 M I N U T E S

I N G R E D I E N T S

2 Dragon Fruits

8-10 Lemons

3 tbsp. Blue Agave (alt. honey)

3-5C Water

J U I C E R I N S T R U C T I O N S

Remove skin from dragon fruit, leaving pink pith. Add dragon fruit and peeled lemons to juicer. Transfer to pitcher. Next, stir in blue agave and water to taste.

B L E N D E R I N S T R U C T I O N S

Follow Juicing instructions. Blend ingredients, transfer to pitcher and stir in water.

Makes about 8 cups

Amount Per 1 Cup Serving: Calories 55, Protein 2g, Fat 0g, Carbs 7g

"SECRET SUPERFOOD

Dragon fruit is a superfood, being low in calories but high in antioxidants, phytonutrients, vitamins and minerals, and containing healthy fatty acids and probiotics. Antioxidants are essential to protect cells from free radical damage, which cause chronic disease and ageing.

Tania Dey PhD

R A S P B E R R Y

D R A G O N Protein Shake

When there is passion in your belly, your energy to take on the day will be unmatched!

P R E P T I M E

1 0 M I N U T E S

I N G R E D I E N T S

1 Frozen Banana

1/2C Frozen Raspberry

1/2C Frozen Dragon Fruit

1/2 C Frozen Cauliflower Rice

1 Lemon

1tbsp Flax Seed

2tbsp Raw Almond Slivers (leave some for garnish)

1 ½ C Unsweetened Almond Milk

2 Scoops Protein Powder

J U I C E R

I N S T R U C T I O N S

Remove fronds and skin from pineapple. Chop carrots into manageable pieces. Remove skin from oranges. Juice all solid ingredients. Stir in turmeric and pepper.

benefits

Raspberries provide potassium to support heart function. Bananas speed up digestion while boosting energy. Dragon fruit fuels the fire with probiotics that feed a healthy gut. Cauliflower rice brings a healthy dose of fiber and B vitamins.

B L E N D E R

I N S T R U C T I O N S

Follow juicing instructions. add 1 cup of water to blender. Blend and strain.

Makes about 4 cups

Amount Per 1 Cup Serving: Calories 166, Protein 14g, Fat 5g, Carbs 17g

2 Beets 2 Apples 1” Ginger Remove stem and skin from beets. Add all ingredients to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 1 0 M I N U T E S Follow juicing instructions. Add 1 cup water to blender. Blend and strain. B L E N D E R I N S T R U C T I O N S Give your heart a brand new beet with this heart healthy blend. The folate in the beets gives you a healthy dose of B9 which helps to improve blood flow, lower blood pressure, and reduce the the risk of heart disease and stroke Vitamin A and C support cellular growth and fight infection your immune system will get some extra love as an added bonus Amount Per 1 Cup Serving: Calories 71, Protein 1g, Fat 0g, Carbs 18g Makes about 4 cups G I N G E R B E E T Juice Carrot Heat 2 Carrots 2 Apples 2 Beets 1” Ginger Remove skin and fronds from pineapple. Remove skin from lemon. Add all ingredients to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E 1 0 M I N U T E S Peel ginger, and add 1 cups of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S Today's affirmation is to "keep it simple " These four simple ingredients will give you "the glow" on the outside yet keep you grounded on the inside. The combination of Vitamins A, K, calcium, and beta carotene will help to lower the risk of diabetes, support bone health, and give you healthy hair, skin, and nails Proof that less is more Amount Per 1 Cup Serving: Calories 84, Protein 2g, Fat 0g, Carbs 21g Makes about 4 cups S W E E T B E E T

NATURAL ENERGY

Ever considered a fruit for a quick energy boost? Skip the sugary drinks and pick up a pear. The high glucose content in pears may give you an instant boost when you feel weak due to their ability to absorb quickly into the body and convert to energy. Take a few with you on the go.

Juice Blend

A healthy gut microbiome is the command center of the immune system Pears promote gut health by reducing inflammation and boosting immunity while giving you healthy skin as an added defense.

Follow juicing instructions. add 1 cup of water to blender. Blend and strain.

C A R R O T + B E E T P E A R

I N G R E D I E N T S 2

I N S T

U C

beets

pears

carrots

lime J

I C E R

T I O N S Remove skin and stem from beets, remove the skin of lime. Add all ingredients to juicer. B L E N D E R I N S T R U C T I O N S

P R E P T I M E 1 0 M I N U T E S

Amount Per 1 Cup Serving: Calories 90, Protein 2g, Fat 0g, Carbs 23g Makes about 4 cups

3 Peaches 2C Kale 2C Carrots 2" Ginger P E A C H Y G R E E N Reviver Remove pit from peaches and wash all ingredients before adding them to juicer in the order listed. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E Peel ginger, and add 2 cups of water to blender. Blend ingredients and strain. B L E N D E R I N S T R U C T I O N S Vitamin C, Hair, Skin, Nails, Digestion, Weight Loss, Anti Inflammatory Amount Per 1 Cup Serving: Calories 110, Protein 2g, Fat 0g, Carbs 27g Makes about 4 cups 1 0 M I N U T E S When your energy is high, life is peachy So, lets keep it that way! Peaches are packed with antioxidants and nutrients to help revive your immunity and your spirit while kale provides great cardiovascular support and liver health. *

S W E E T P O T A T O Smoothie I N G R E D I E N T S 1 sweet potato 2C Pineapple 1 orange J U I C E R I N S T R U C T I O N S Thoroughly rinse sweet potato and chop into manageable portions. Remove skin and fronds from pineapple, chop. Remove skin from orange using smoothie accessory juice in order listed. B L E N D E R I N S T R U C T I O N S Follow juicing instructions. add 1 cup of water to blender. Blend and strain. P R E P T I M E 1 0 M I N U T E S Antioxidant, Vitamin C, skin health hydration, aids in weight loss Amount Per 1 Cup Serving: Calories 81, Protein 1g, Fat 0g, Carbs 21g Makes about 4 cups If you really want to give your skin “that glow,” this one is for you! As a natural collagen booster, sweet potato also adds fiber, promotes gut health, healthy vision, enhance brain function, and supports immune system Get glowing! skin*

6 Large Carrots 3C Pineapple 2 Apples 1 Sweet Potato

Carrot & Pineapple

I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E

B L E N D E R I N S T R U C T I O N S 1 0 M I N U T E S

S W E E T

Rinse all ingredients thoroughly. Remove fronds and skin from pineapple. Chop into manageable pieces and add to juicer in order listed.

Remove ends of carrot. Remove fronds and skin from pineapple. Remove skin from sweet potato. Blend all and strain.

How sweet it is for your brain and body to be loved by sweet potato Humble yet powerful, this rooted wonder is giving you everything and then some by aiding in gut health, enhancing brain function, supporting immunity, and giving your skin “the glow.” The addition of pineapple, carrots, and apples provide antioxidants, help reduce inflammation and lower the risk of diabetes. What’s not to love? Supporting Cast

Amount Per 1 Cup Serving: Calories 175, Protein 3g, Fat 0g, Carbs 45g Makes about 4 cups

Cantaloupe provides a dose of potassium to help lower blood pressure. Partnered with pineapple and ginger to revitalize your immune system and ease digestion. Keep calm and conquer the day.

D

Makes about 4 cups

Amount Per 1 Cup Serving: Calories 81, Protein 1g, Fat 0g, Carbs 21g

Makes about 2 cups or 8 2oz shots

Amount Per 1 Cup Serving: Calories 150, Protein 1g, Fat 0g, Carbs 195g

relief

C A N T A L O U P E P I N E A P P L E Elixer I N G R E D I E N T S 2C Cantaloupe 2C Pineapple 2” Ginger ½ Lime

I N S T R U C T

P R E P T I M E 1 0 M I N U T E S Relax and

this

I C E R

I O N

Remove rind from cantaloupes, discard skin and fronds from pineapple. Peel Lime and rinse ginger. Add ingredients to juicer. B L E N

E R I N S T R U C T I O N S Follow juicing instructions. add 1 cup of water to blender. Blend and strain.

revive with

magic elixir.

4 Red Pears 5 Green Apples

I N G R

S J U

S P R E P

5 M I N U T E S Thoroughly rinse,

pieces, and

all ingredients to

B L

O N S Amount Per 1 Cup Serving: Calories 220, Protein 2g, Fat 0g, Carbs 58g Makes about 4 cups

G R E E N A P P L E P E A C H Mixer It doesn’t matter if you’re throwing jabs in the ring or the boardroom because the Champ is here! It takes two to tango, and red pears and green apples tag team you with antioxidants, anti inflammatories, and healthy circulation support to ensure you can defend the title!

Thoroughly rinse, chop into manageable pieces, and add all ingredients to juicer.

I E

I C E R I N S T R U C T I O N

T I M E

chop into manageable

add

juicer.

E N D E R I N S T R

C T I

Word on the street is that “an apple a day, keeps the doctor away.” We believe it! Green apples contain pectin which works as a prebiotic to promote the growth of healthy bacteria in your gut. Mint supports digestion and celery is there to back you up with hydration and reduced inflammation.

4C Celery 1 Cucumber 1 Green Apple 1 Lemon 6 Mint Leaves 1" Ginger C E L E R Y G R E E N A P P L E Recharge Rinse ingredients thoroughly, add all items to juicer. I N G R E D I E N T S J U I C E R I N S T R U C T I O N S P R E P T I M E Follow juicing instructions. Peel Ginger, blend and strain. B L E N D E R I N S T R U C T I O N S 1 0 M I N U T E S Gut Health, Digestion, Hydration

Amount Per 1 Cup Serving: Calories 44, Protein 2g, Fat 0g, Carbs 10g Makes about 4 cups *

GLOSSARY

Here is a list of commonly used terms you will come across along your juicing journey. Use this as a tool while researching and developing your own juice blends.

T E R M E X P L A I N E D

A N T I O X I D A N T S

A N T I I N F L A M M A T O R Y

V I T A M I N A

An enzyme or other organic substance, such as vitamin E or beta carotene, that is capable of counteracting the damaging effects of oxidation.

A drug or substance that reduces inflammation (redness, swelling, and pain) in the body.

Vitamin A is important for normal vision, the immune system, cell division, reproduction, and growth and development

B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.

Helps fight infections, heal wounds, and keep tissues healthy

Helps the body use calcium and phosphorus to strengthen bones and teeth

V I T A M I N K

F O L A T E ( V I T A M I N B 9 )

V I T A M I N B V I T A M I N C V I T A M I N D B E T A C A R O T E N E

Supports bone health and the components that support blood clotting

Important in red blood cell formation and for healthy cell growth and function

A carotenoid antioxidant found in fruits and vegetables that are red, orange, and yellow in color Helps cognitive function and supports healthy skin, lung health, and eye health

T E R M E X P L A I N E D

P H Y T O C H E M I C A L S

B R O M E L A I N

S I L I C A

An enzyme or other organic substance, such as vitamin E or beta carotene, that is capable of counteracting the damaging effects of oxidation

A drug or substance that reduces inflammation (redness, swelling, and pain) in the body

Vitamin A is important for normal vision, the immune system, cell division, reproduction, and growth and development.

C U R C U M I N F I B E R

B vitamins have a direct impact on your energy levels, brain function, and cell metabolism

Helps fight infections, heal wounds, and keep tissues healthy.

P R O B I O T I C

Helps the body use calcium and phosphorus to strengthen bones and teeth P R O T E I N

Supports bone health and the components that support blood clotting C A L C I U M

Important in red blood cell formation and for healthy cell growth and function.

S E R O T O N I N

O P A M I N E

A carotenoid antioxidant found in fruits and vegetables that are red, orange, and yellow in color. Helps cognitive function and supports healthy skin, lung health, and eye health

A neurotransmitter made in your brain It plays a role as a “reward center” and in many body functions, including memory, movement, motivation, mood, attention, and more.

How do I preserve my juice?

Juices last up to 3 days when refrigerated and can last for up to a week in the freezer. However, drink them immediately after thawing.

**Juices are at their optimal performance right after juicing. So, to get the most bang for your buck in nutrients, it's best to consume directly after making them, as the quality of the nutrients starts to deplete over time.

How often should I juice?

Whenever you want to! However, once or twice a week will set you up nicely.

Should I juice fruits and vegetables with the skin?

It is best to remove the skin for dense, fibrous fruits and vegetables, i.e., pineapple. For softer skins, like apples, oranges, etc., feel free to leave the skin.

**Blending? It's not a hard and fast rule, but DO remove dense, fibrous skins. ALWAYS remove the cores and seeds.

Will drinking carrot juice turn my skin orange?

Actually yes. Drinking too much carrot juice can lead to "carotenemia," a temporary condition that can tint the skin yellow/orange from too much beta-carotene. If you enjoy carrot juice daily, try limiting your consumption to 4oz. ALWAYS consult your physician if you experience any adverse side effects from juicing.

Will drinking juices cure significant health conditions like diabetes, cancer, or heart disease?

We are not doctors and can't claim that juices cure ANY ailment or health condition. In our opinion, creating a juicing habit can positively impact bodily functions in collaboration with your health care professionals.

Do I have to follow the recipes exactly as written?

NOPE! It's YOUR juice, so customize ingredients to fit your preferences. And have fun!!

A I S E C O L D F I T N E S S C O N T A C T @ A I S E C O L D C O M

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