Juiced! #20

JUICED

READ

Part-written at Juicy Oasis, Alex Scott’s How (Not) To Be Strong is a memoir and self-help manual in one, and an inspiring read.

WATCH

If life feels tough, watch The Swimmers, an amazing, true-life story of two sisters who escaped from war-torn Syria to eventually compete at the Olympic Games.

Time to get back in

the juicy game!

It’s a brand-new year and along with that comes the usual list of resolutions, the most common of which is to get healthy and lose some weight.

The good news is that I can confidently say – after having been juicing for health and weight loss for more than 25 years – that if you embark on a well-thought-through juice plan, you’ll soon reach your body and wellbeing goals.

If you’ve followed my work for years, you’ll know I have a juice and/or blend plan to fit just about everyone’s taste and lifestyle. All you need to do is pick a plan and get back in the juicy game!

To help you, in this issue of Juiced! magazine you’ll find some truly extraordinary and inspirational stories of people who decided to get their juice on and turn their lives around. You’ll also find the usual wonderful mix of juicy news, recipes and health articles to help you stay focused throughout January and beyond.

LISTEN Almost a fatherfigure to me growing up, Tony Robbins is a lifelong hero and his podcast offers a brilliant dose of his success strategies to help you achieve your goals.

If you’re reading this in time to join us for our annual Big January Juice Challenge, then it all kicks off on 9 January. This is perhaps the easiest way to get back in the juicy game as there are thousands of people from around the world doing a plan at the same time and all supporting each other on social media. Check out juicemaster.com for full details.

Hope you love this issue and please help me to spread the word about Juiced! magazine as it’s FREE for anyone to download on Apple or Issuu. You can get a FREE ‘real’ copy too when you get any order from our Juice Master Delivered company, if you grab a Juice Master juicer or blender from the website, or if you come to a retreat.

Don’t forget I am on social media and regularly post updates on Instagram and Facebook, so follow the links below for all the juicy news!

May the juice be with you!

The publisher has taken every care to ensure contents are correct but can take no responsibility for errors or omissions. The views expressed in Juiced! magazine are not necessarily shared by Juice Master. Individual results may vary and testimonials are not claimed to represent typical results. Always consult a qualified medical professional before embarking on a pure juice diet, health programme or physical activity. Reprinting in whole or part is forbidden without the written permission of the publisher.

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JUICY NEWS

UPDATES FROM THE WORLD OF JUICING AND BEYOND

Great Scott!

Hot, hot, hot! A stay at Juicy Oasis is an unbeatable way to enjoy a summer break and football legend and TV presenter Alex Scott was among the many celebrity guests who spent time at Jason’s luxury retreat last year.

Describing it as ‘an escape, reset and recharge all in one,’ Alex tried out one of Juicy Oasis’ new Super Pods during her stay and shared these sexy shots. Alex has previously said that Juicy Oasis is her ‘place of peace’ and the Super Pods offer precisely this, with a quiet location offering stunning views overlooking the lake. The luxurious cabins have air conditioning, built-in Bluetooth®, broadband, TV, mood lighting, a floating king-size bed and shower room, and there’s even an outdoor clawfoot bath to soak in under the stars.

Talking of stars, Alex’s stunning shots are inspiring us to make 2023 the year we invest in ourselves and make it our best yet!

Planning this year’s summer getaway? Book a stay at Juicy Oasis and enjoy a healthy holiday that will leave you feeling and looking fabulous – check availability at juicemasterretreats.com

Om-azing style

The retreats team are often asked, ‘What should I wear during my stay?’ While anything pretty much goes, Juicy Oasis is now stocking Chilled Buddha, a chic collection of high-quality loungewear designed for maximum comfort. Using organic cotton, linen and natural fabrics, the stylish range has a chilled yoga vibe and works brilliantly as a go-to, relaxed addition to your wardrobe. Take a look at these snaps of the range, which includes T-shirts, sweatshirts, a sports bag and flask, shot on location at Juicy Oasis.

Ace dudes

Write on!

We know him as a standup funny guy, singer and presenter, but TV’s Jason Manford is also a top tennis player and so Jason was delighted to christen Juicy Escape’s brand-new tennis court with a match with him recently. The two Jasons enjoyed some casual sets under the Portuguese sunshine at the incredible new retreat in the Algarve. While it might be indiscreet to reveal who won game, set and match, Mr Manford was an absolute legend and is already on the guest list with a planned rematch when Juicy Escape opens later this year. New balls, please!

Turn to page 36 to see the latest update from Juicy Escape. Shop the Chilled Buddha range at Juicy Oasis

Turkish delight

‘Paradise’ is how Jason described Juicy Mountain when he swung by for a visit last autumn and, as this sunny poolside shot shows, it is a truly magical place to enjoy a week spent detoxing. With its stunning location and an atmosphere that’s as chilled as the freshly made juices, the rustic

retreat is a favourite with many Juice Master fans. The 2023 season kicks off on 1 April and runs until 31 October, and with limited availability you need to be quick if you fancy a stay.

Top of the world

Look at this photograph taken by a guest while walking the mountains at Juicy Oasis – quite literally an elevated experience!

This Instagram shout-out by presenter and wellbeing coach Janey Lee Grace caught our eye, as she credited Jason for describing, ‘Alcohol as the only drug we have to justify not taking’. The quote is from his book, Kick the Drink Easily, helped many people to change the way they view alcohol and stop drinking. Highly recommended if you feel your relationship with the bottle is less than healthy, order now at Amazon.

Listen to Jason's interview with Janey Lee Grace on the Jason Vale Podcast, Apple Podcasts or YouTube.

Jason’s Big January Juice Challenge takes place on 9-15 January with the Juice Master inviting fans to pick a plan and join him in a first detox of the year. It doesn’t matter if you miss these dates as you can take a juice challenge at ANY time of the year – download your plan at juicemaster.com and join in!

It’s been a tough couple of years and things may feel challenging at the moment, but your health is your greatest strength. Eating well and daily movement are easy ways to improve your physical and mental health, but if you’re struggling to find motivation, Jason’s challenges are a great spot to start!

With nine, best-selling juice plans, you can kick-start your diet in as little as three days or take Jason’s life-changing 28-day Super Juice Me! challenge.

A week is a great way to get things started and Jason will be inviting people to join him on his Big January Juice Challenge, which takes place on 9-15 January.

It doesn’t matter if you miss the dates as you can follow one of his plans at ANY time – pick yours at juicemaster.com and see what you can achieve.

PREPARE TO SUCCEED

Putting the right framework into place will help you to start, stick with and complete your juice plan. Follow our simple steps to get started…

GET ORGANISED…

…with the equipment you need to prep your juices and blends. Jason is a big fan of the Nama J2 juicer which makes preparing juice super-easy – read about the Nama J2 on page 29. Or invest in the Juice Master Cold Press Juicer and Super Blend, the perfect duo for your kitchen. As Jason says, the best juicer is one you’ll use, but there’s no doubt that a good-quality machine will help. So if you are looking to upgrade, visit juicemaster.com

GET APPY…

Jason’s apps make a juice challenge as easy as possible, with a handy shopping list, recipes and coaching videos to keep you on track. Pick your perfect app using our guide, left.

GET IT DELIVERED…

It really is the easiest way to complete one of Jason’s juice plans, with no need to shop for ingredients, prep or clean a juicer – bliss!

With a choice of ten plans, order high-quality frozen juices, blends, soups and meals, made to Jason’s recipes, to your door at juicemasterdelivered.com

GET INVOLVED…

Share your story and read about other people’s juicy journeys on Juice Master's social media channels –join in and be part of the juice community.

LIGHTS, CAMERA, ACTION!

101,000 subscribers and counting… that’s how many people have signed up to Jason’s Juice Tube YouTube channel. With fresh new content landing, here’s why you need to subscribe too…

It’s dark, it’s cold and the temptation is to curl up on the sofa with a box set in the winter months, but for some healthy inspiration tune in to Jason’s Juice Tube channel on YouTube. Around the world, more than 101,000 people have already hit the bell and subscribed to his content on the free video-sharing website, so do the same and be the first to see Jason’s latest uploads. With new content regularly added, now is the moment to watch, like and share to spread the juicy word.

JUST DROPPED!

If you want to hear the LATEST updates from Jason, his Juice Tube channel is the place to head. Most recently, he's filmed two videos to demonstrate the exciting, new Nama J2, the biggest-ever gamechanger in juicing tech – watch the clips and turn to page 29 to learn more and for an exclusive saving on this incredible kit.

Jason is back in the studio and there’s plenty more new content launching in the coming weeks and months to help you get the most from juicing and his #1 plans. It’s also the place to join in Jason’s Juice challenges and be part of the juicing community – in fact,

Jason’s Big January Juice Challenge takes place on 9-15 January, but if you miss it you can pick a plan and watch his motivational videos at any time.

“Whether you’ve just discovered juicing or looking to kick-start your health and get some fresh inspiration, my Juice Tube channel is the place to head,” says Jason.

“During the pandemic it was difficult to film, but we’re back with plenty of new content with everything from my Juice Box rants, celebrity interviews, recipes and insights to help you on your juicy journey. In fact, if you love to juice, you’d be crazy not to subscribe!”

MOMENT

and Jason and the Juice Master team were thrilled to receive their plaque from YouTube which now takes pride of place on the wall at Juice Master HQ.

Tube

HEALTHY INSPIRATION!

If you haven’t already watched Jason’s ground-breaking health documentaries Super Juice Me! and Super Juice Me! 11/2, NOW is the moment to do so. Discover how 28 days of juice changed the lives of eight chronically ill people and Jason’s own health too.

CELEBRITY INTERVIEWS!

Jason’s retreats are popular with many celebrities who come to reset, indulge in some precious ‘me time’ and catch up with Jason over a juice.

Listen to Jason’s podcast and enjoy hearing how many of Juicy Oasis’ famous residents take care of their health with juice.

JASON VALE’S

JUICE MASTER RECIPES!

Looking for a recipe? Over on Jason’s Juice Tube channel you’ll also find the Juice Master’s healthy juice, blend and food recipes –quick and easy ideas to get better nutrition into your body fast!

JUICE BOX OPINION!

If anyone’s ever told you that juicing isn’t good for you, watch how Jason rebuts all the usual arguments against reclaiming your health with the power of fruit and vegetables in a glass. It’s all you need to silence the juicy naysayers!

Judge’s verdict “The real deal!”

It’s how Rob Rinder, the nation’s favourite sharp-witted TV judge and presenter, described Jason after a week at Juicy Oasis helped him restore body and mind

e know and love him as TV’s Judge Rinder who delivers his verdicts with an acerbic quip, a fabulous Strictly contestant and, most recently, as a Good Morning Britain host who doesn’t refrain from holding politicians accountable or calling out an injustice.

Quick-witted Rob is no slouch when it comes to staying fit and has run the London and New York marathons as well as participating in a gruelling race across the Namibian desert for Sport Relief in 2020. So, when his good friend, entrepreneur and Dragon’s Den star Sarah Willingham suggested a reset week at Juicy Oasis, Jason’s Portuguese luxury retreat, last year Rob agreed, a little unsure about what to expect from a week of just juice and fitness.

“Sarah and I met some time ago and it was platonic love at first

Wsight,” says Rob. “We’re both really active and like to get away at least a couple of times a year to focus on our fitness. I’ve never struggled with motivation for exercise, but diet is something I’ve wrestled with over the years and so, at the end of a very decadent July, I thought it would be an interesting experiment to go.

“I’m generally quite nervous about regimens which centre on one thing and the first to call something out if I think it’s dubious, and at other boot camps I go purely to focus on working out and getting fit. Juicy Oasis is a more radical way to completely rethink your approach to health, and I was surprised at how I responded to it. I’m everything the place is not, as I don’t particularly enjoy sharing and being part of a community and when I arrived I didn’t know how I would react, but Juicy Oasis is beautiful and luxurious, and you instantly relax.

“Juicy Oasis is a more radical way to completely rethink your approach to health and I was surprised at how I responded to it”

First impressions

“We’d been sent a really thoughtful prejuicing plan by the retreats team which I’d promptly put in my in-box and ignored! We arrived in Lisbon the day before we were due at Juicy Oasis and Sarah and I went out for a Bacchanalian feast as our last meal. I arrived a bit stressed and unsure, but Sarah and I agreed we would try all the walks and wonderful activities which were on offer.

“In fact, apart from the diet, nothing was conscripted and there was a gentle sense you were there to learn – it was surprisingly very spiritual and intellectual. Jason is a unique human being and a true juice believer, and his authenticity and enthusiasm permeate every aspect of the retreat. In fact his energy and joy infects the space, the team and the whole experience.

“His welcome talk sets the tone with lots of humour and the sense that coming to the retreat is not really about diet, but rather about rethinking and reframing your relationship with your body – as he says, we’re here on a rental, so why not treat it kindly.

“Each day I would get up at 6am to run up to the village of Dornes and back, which is around 11.5km, then have a swim and do

a weights session, all before 10am. By day three or four of drinking nothing but juice, I thought I’d be sapped of energy, but in fact I ran my fastest 11km since my 20s, and I absolutely loved it. There were mornings when I looked at my watch and I thought it couldn’t be right, even though I knew I was going quickly.

"I’d never juiced before and was a skeptic, largely because I wasn’t sure about the nutritional value. I’m not a scientist, but it felt counterintuitive and I questioned how juice can deliver what you need to perform, but clearly my body was getting enough.

“When I was running in the desert in Namibia for Sport Relief, it was

tough, but there was a moment when I was completely present and delighting in the movement. The closest I got to that again was on day four at Juicy Oasis when I went for a jog before sunrise –it was truly beautiful.

The full story “There’s obviously no coffee or alcohol at Juicy Oasis and yet no part of me craved them. Everybody there embraced the regimen and the retreat is brilliantly architecturally curated so you can have your own space or be part of a community. Since coming back I’ve been more thoughtful about what I'm eating.

“Jason’s spin class is the best I’ve ever been to and he’s like a

“By day three or four of drinking nothing but juice, I thought I’d be sapped of energy, but in fact I ran my fastest 11km since my 20s”

whole new category of exercise, so energetic and spontaneous. I had a go at rebounding, but I couldn’t get on with it although Jason is so impressive, leaping high into the air – he’s like a spiritual guru crossed with Tigger.

“I loved the simplicity of having one thing to focus on and a routine to follow at Juicy Oasis. It really was awesome and I definitely want to go back, I’ve become a boring evangelist about it. In fact, Sarah and I agreed our new motto is that we should never be a week away from what you can achieve at Juicy Oasis.

“We were privileged to have Jason there and to get to spend so much time with him. I find his story fascinating and I wish that he’d write more about his life – he’s been on a real journey and has invested in researching, learning and getting his body to be the best it can be. He is the sum of everything he’s experienced and passionately wants to share this to help others, it’s real magic.

Magic maker

Talking of magic, Rob has played his own hand in supporting a number of causes, including a humanitarian mission to Ukraine. Working with two charities, he helped to evacuate 52 orphans, as well as to locate and support his former Strictly partner Oksana Platero’s family in their escape. In 2022, he also received an MBE, along with his mother, at Windsor Castle for services to education following the 2019 BBC series My Family, The Holocaust and Me.

Busy with a weekly show for talkRADIO, a regular column for the London Evening Standard, along with a new presenter role on Amazing Hotels and a regular presenter on Good Morning Britain, Rob is enjoying an amazing moment in his career. “Getting up at 3am for Good Morning Britain is tough," he admits. "My sleep pattern changes and that makes it hard to manage your food intake, but I am thinking more about how it serves my body.”

JURY’S IN

After Rob shared some mightily impressive shots of his honed body after weightlifting sessions in the gym at Juicy Oasis, fans and celebrity pals saluted his efforts, with Vanessa Feltz describing him as, ‘bionic!’ Just goes to show that a week on retreat can achieve stunning results!

Rob is also venturing into fiction writing with a first novel, The Trial a page-turner about barrister-in-training Adam Green, which is due for publication in June 2023. A natural segue which draws on his own experience as a young barrister and his innate ability to entertain, the book will undoubtedly be a memorable read.

“It’s hard work,” says Rob. “I’ve edited other people’s work and write a regular column so I thought it would be easy, but there’s a difference between writing a novel and penning a personal viewpoint on things I am passionate about. I approached it with a certain degree of hubris, but it’s definitely

more challenging than I thought it would be. However, the plot has got all the necessary ingredients and I think it will be a good read once it’s finished.”

Having shared the virtues of a week at Juicy Oasis in an Instagram post, writing, ‘Body back to marathon fitness and mind restored. @jasonvale is the real deal,’ Rob says he intends to return to the retreat this January, to recharge and, “Get beach fit” at the start of the year. Rest, relaxation, good nutrition and plenty of opportunities to improve your fitness – Juicy Oasis fits the bill and, in this case, the judge’s view is unequivocal.

IS A MAGIC NUMBER

Not one, not two, but three weeks at Juicy Oasis saw retreat super-fan Carol Vorderman get into the most INCREDIBLE shape and shows what 21 days of juice and fitness can achieve. A huge admirer of Jason, Carol has stayed at Juicy Oasis many times before for a week or two. However, last summer the Pride of Britain host checked in for a threeweek stay to enjoy a blissful routine of ‘swim, gym and massage every day’. Take a peek at her sensational snaps…

Week 1

Carol kicked off week one with a 5.30am dip and enjoyed a boat trip with Rob, Sarah and Jules.

'Ours is not to judge a single soul. If prayer helps then it helps...' Carol x

Carol joked that she hadn’t stripped off for this glam shot, posting, ‘Laughing, but I AM NOT TOPLESS... Just wearing a new bikini top’ and shared that she had joined TikTok while at Juicy Oasis. Over the next few days she shared videos of an 80s' spin class and a sun-kissed swim in the pool, posting that her daily routine on retreat included...

• 1 hour of yoga

• 30 mins of spin

• 40 lengths in the pool No mean feat in 40º heat!

Week 2

Juicy Oasis is no boot camp and spirituality is as integral to the retreat experience as good nutrition and movement. As Carol was booked in for three weeks she ended her first week with a trip to the Holy Site of Fatima where she shared this shot, posting, ‘Even if you don't believe in any religion, I recommend it highly. It’s huge and beautiful and ethereal.’ Afterwards, she and pal Jules treated themselves to a meal – squid, a prawn kebab and salad for Carol, and sea bass for Jules, before returning to base saying, ‘Back home for juice in the evening’.

Fans LOVED this stunning snap that sun-kissed Carol shared to her new TikTok account

‘YOU LOOK INCREDIBLE’

As Carol shared her retreat shots, many celebrity pals reacted, saying how fantastic she looked.

As week three kicked off, Carol upped the ante with a weights session in the gym at Juicy Oasis with resident PT Elena Almond who took her through a challenging lower-body workout. ‘Lots of squats with a heavy booty band, Romanian deadlifts with 35kg, split Romanian deadlifts, leg curls… all the usual stuff and lots of Pilates core things too… back on it… BOOOMMMM.’ No lightweight, Carol cooled off after her workout with an aqua-aerobics session in the pool before blissing out with an hour in the hot spa before bed.

As Carol’s routine shows, liquid nutrition provides plenty to fuel the body and she posted, ‘So we just have juice here. I have protein powders in all of mine too and an occasional salad. You get this energy high after a while.’ Later in the week Carol teamed up with Alex Scott, who she described as ‘my gym bud’, saying, ‘She definitely pumps bigger weights than I do and is a gazillion times fitter than I have ever been… but what a star she is… getting me round the circuit’.

Check out this AMAZING shot of Carol towards the end of her stay at Juicy Oasis – looking truly INCREDIBLE, Carol shared that she had dropped a dress size while her friend had dropped TWO. Demonstrating how Jason’s nutritionally balanced juice plans can achieve superb results, Carol posted, ‘We're coming home soon… still another day to go – 18 days – 3 days (going to restaurants) = 15 days on juice. I've dropped over a dress size and bursting with energy. Haven't been into these shorts for a few years and now they're loose. Boommmm! My other half here @jules_ sampson has dropped TWO dress sizes and

namaste!

Say hello to the slickest, safest and finest cold press juicer – the new Nama J2, so good Jason describes it as his ‘juicing best friend’. Turn the page to find out more and for an exclusive saving on this super-cool machine that’s set to become your bestie too!

HANDS OFF!

We’ve all been guilty of buying a new kitchen gadget, using it with an initial burst of enthusiasm before quietly tucking it away in a cupboard and consigning it to the ‘One day…’ spot. In fact Jason says one of the main reasons people fail to juice on a regular basis is the, ‘Can I be bothered?’ quandary, but the Nama J2 is a game-changer.

There’s no need to labour over making a juice with the Nama J2. With its extra wide, BPA-free hopper, you can add whole or large pieces of fruit and vegetables into the juicer and the machine’s unique technology automatically feeds and chops the produce, so you no longer need to add ingredients one at a time. Leafy greens and fibrous vegetables are no challenge for this juicing superhero, so there’s no worry about clogging up the machine.

Finished a workout? Simply load the whisper-quiet Nama J2, turn it on and walk away – go have a shower while this semiautomatic juicer gets to work and you’ll come back to a freshly made glass of goodness.

PRODUCES MORE JUICE

With low 40-50 revs per minute, the Nama J2 produces the BEST quality cold-pressed juice – the auger’s slow pressing speed keeps nutrients intact and eliminates foam by minimising oxidation and heat friction, preserving the natural flavour and nutrients in your juice.

The Nama J2 also yields up to 60 per cent more juice from ingredients than traditional highspeed juicers, delivering way more bang for your buck. Start with leafy greens, followed by soft fruits and finally fibrous, root vegetables to get the best from your machine. One hopper of fruit and vegetables will yield around 500ml of juice, the perfect amount to fill your glass and fuel your body for the day.

The Nama J2 makes creamy plant-based nut milks too!

Finished a workout?

Simply load the whisper-quiet Nama J2, turn it on and walk away – go have a shower while this semi-automatic juicer gets to work and you’ll come back to a freshly made glass of goodness

CLEAN MACHINE

Perhaps the biggest bugbear most people have when they juice is the washing up!

Jason jokes that the perfect juicing machine which cleans itself has yet to be invented, but the Nama J2 is, as he says, “As close as it’s going to get to what I deem to be the best juicer in the world.”

Fast and effortless, simply give the juicer’s parts a light scrub and rinse with soap and water after you’ve finished making your batch of juice.

It’s handy to know that there’s no need to clean the machine between batches – in fact Jason regularly makes up to ten litres of juice with no stop/ start cleaning.

Whether you want a quick glass of juice each morning or to prep a batch to last a few days, the Nama J2 keeps on delivering.

Jason jokes that the perfect juicing machine which cleans itself has yet to be invented, but the Nama J2 is, as he says, “As close as it’s going to get to what I deem to be the best juicer in the world”

AS EASY AS CHILD’S PLAY

The Nama J2 contains safety features which means that even children can help to make the family’s juice – get them involved and start good nutrition habits from an early age.

There’s no blade, so your little ones can help in prepping a daily juice, under your supervision, just as Jason does with little JJ, pictured above – the pair have great fun picking and putting their favourite recipes together before enjoying a father-and-son moment as they savour their daily fruit and veggies. Just hold the ginger for JJ, which he describes as “spicy!”

WHAT ABOUT THE JUICE MASTER PRO?

Jason is on a quest to master the perfect juicer and embarked on a project to create this with the manufacturer behind the Nama Juicer. Yet he realised that his own vision already existed in the Nama J2 and quickly came to the conclusion that there was no point in reinventing the wheel. Along with Aussie juice advocate Joe Cross, Jason is putting his name to the Nama as the ‘best in the business’.

juicy piece of kit!

BLACK OR WHITE DECISION

The Nama J2 comes in a choice of black or white, so you can pick the colour which best suits your kitchen, and also has a 15-year guarantee. A sound investment in your health, the Nama J2 creates juices, smoothies, soups and plant-based milks with ease and extracts maximum nutrition to help your body function at its best. A stepchange in juicing, the Nama J2 requires minimal prep and offers maximum return on investment.

What they say…

“This is the best juicer, I have no problem juicing, easy to clean. I’ll recommend this juicer, it’s the best,” Brian

“I am in love with this juicer, I can’t stop juicing, I only wish I had a bigger one, I have no complaints,” Althea

Juicy Escape... WHERE E V ERY B ODY IS WELCOME!

It’s coming along nicely and, with the juicy village shaping up perfectly, Jason’s Juicy Escape is set to become Europe's healthiest playground

If you’re a fan of Juice Master retreats, you will undoubtedly already have your eye on Juicy Escape, the third of Jason’s amazing health centres which, as these recent shots show, is taking shape.

Transforming the 40-acre site in Altura, on the east side of Portugal's Algarve coast, just before the Spanish border, has been nothing short of a heroic mission and Jason has faced and overcome numerous challenges and obstacles, from navigating Portuguese planning to building during a pandemic!

‘If you build it, they will come,’ the line goes, and there’s already no shortage of Juice Master fans lining up to stay at the 60-bedroom resort which is set to raise the bar in health retreats and be out of this world. Turn over to read more...

As the sun sets on Juicy Escape, the retreat is one day closer to completion!

With priority booking, preferential room choice and savings on guest rates across Juice Master retreats, there will only be 300 memberships available for Juicy Escape, which will be offered on a first-come, first-served basis. Launching in May 2023, with a choice of Gold, Platinum and Titanium options, while Juicy Escape won't be a members-only retreat, membership is the perfect way to get the best deal on bookings. “We want to reward the people who have helped us to build Juicy Escape by staying at our other retreats,” says Jason, “and membership is an incredible offer to say thank you.”

Soak under the stars! Super Waves at Juicy Escape have an outdoor clawfoot bath to enjoy the view

Make a splash in the pool, rotating between the cold and hot water pools for an invigorating wake-up session

WHAT’S THE SCOOP, JASON?

QIt’s the question everyone asks, but when will Juicy Escape open its doors?

A“It’s been a crazy few years trying to bring Juicy Escape to life and, if you are building a 60-bedroom, 40-acre resort, you could do without Brexit, a pandemic and war!

In that time, steel prices have tripled and the lead time on windows has gone from six weeks to ten months!

The ambition to build Juicy Escape was already challenging and suddenly it became ridiculous. Realistically we are looking at some time

between September 2023 and May 2024. Memberships go live in May 2023 and will offer a phenomenal deal if you come to Juice Master retreats on a regular basis.”

QWhat are you most excited about?

A“Giving birth to Europe’s healthiest playground and the space being used for good is incredibly exciting, and realising my vision to create Juicy Escape as somewhere you never want to leave is what keeps me motivated.”

QHow will Juicy Escape be different from the other Juice Master retreats?

A“Some have misinterpreted Juicy Escape and are saying, ‘I’ll stick to Juicy Oasis or Juicy Mountain’, because they think the new retreat is all about sport, but it absolutely isn’t the case.

At Juicy Escape you can chill on the internal beach next to the lake, hang out in the yoga studio, spa or sauna, or explore the retreat on a bike, and you wouldn’t even see the sports zone. However,

Mother’s pride UNDER CONSTRUCTION

Jason shared a post on Instagram about his motives for building his new retreat...

“If it was easy, everyone would do it,” something my beautiful, late mother Nina Vale would often say to me. This incredible woman would also say, “If you commit, truly commit, to anything – you can make it happen”. Well, mum, it’s been FAR, FAR, FAR, from easy… but I’m making it happen!

‘Juicy Escape… Europe’s Healthiest Playground’ has been more challenging than I could have ever imagined. I genuinely didn’t know what I didn’t know! I’m not Mr Hilton or Nick Jones of Soho House, so this hasn’t been easy to say the least, but the feeling of accomplishment when it’s finished will be off the chart. Today I walked around the build and, if I can be honest with you all, I got extremely emotional.

pitch and assault course to go all-out.

None of the retreats have been created as bootcamps and they never will be, and Juicy Escape is no exception. This is not six-pack territory, and if you just want to put on a robe and walk around you can – Juicy Escape is aimed at everyone, and EVERYBODY IS WELCOME. The chilledout vibe which Juice Master retreats are known for will shine through, but if you want more activity there’s plenty to tempt you. The main difference between Juicy Escape

in the day and bowl food at night.”

I’m from a one-parent family who grew up in Peckham, south-east London. I left school at 15 as I had to take care of my mother who, sadly, had gone into hospital needing an operation to remove a cyst the size of an orange from one of her ovaries, but they removed the wrong ovary. We were extremely poor and I did many jobs to try and make ends meet for us. I was a tyre-fitter in Brixton, a labourer on many building sites, worked the markets (not stock!) as well as trying many other ‘professions’ to get by and provide.

A“This really will be a golden-ticket event as anyone who has ever been to a retreat will be entered into a prize draw to win a place at the grand opening. There will be FootieAid, a charity match with some big names playing, 'Juicy Open' tennis, plus a concert with a famous singersongwriter playing at the piano, purely out of the goodness of their heart.”

I have never been given anything, which is why perhaps building something of this magnitude feels emotional.

There is still a way to go and no doubt many more challenges. However, without challenges we cannot truly grow and, like my beautiful, VERY, VERY, VERY much missed mother said, “If it was easy, they’d all be doing it”, and she’s probably right.

I’ll keep you updated and it looks like a September 2023 opening, which will be epic to say the least. Not only is one of the world’s best artists performing at the opening, but I’m holding a charity football match, tennis match and mini Olympics! p.s. @davidbeckham and @cristiano if you fancy joining in with the ‘FOOTIE-AID’ I won’t be upset :)

Once it’s open I sincerely hope it’s a force for good and that it helps to change many lives. I fear the only sad part will be that my truly extraordinary, late mother, Nina Vale, won’t ever get to experience it.

QWho’s coming to the grand opening?

The mother of all

prizes!

Meet Debbie who won Jason’s 2022 Mother’s Day competition and took her mum, June, for a well-deserved break

A bunch of flowers, a box of chocolates, perhaps some perfume or a spa treatment, for many of us Mother’s Day is the moment to treat our mum. This year, Jason selected June Price as the winner of a trip to Juicy Oasis after her daughter, Debbie Jackson, pictured above, nominated her, explaining that her mum has had a tough few years battling

cancer after a series of family bereavements.

Juice Master fans will know that Jason created his ‘Make My Mother’s Day’ competition to offer two lucky mums a trip to each of his retreats, Juicy Oasis and Juicy Mountain. The idea came to him after he struggled for many years on Mother’s Day with the pain of tragically losing his

mother to cancer –he decided to turn his sadness to happiness by inviting Juice Master fans to nominate their mum to win this special prize. Last March, Jason launched his competition on social media and, once again, was bowled over by the moving tributes which sons and daughters paid to their mothers. He always spends many hours reading each of

For most of us, mum is the superwoman in our lives, so who wouldn’t want to treat them to a luxury stay at Juicy Oasis?

“Jason’s thinking just makes sense – if it’s got a label, it’s not good for you!”

Jason creates magic!

the entries and it’s a tough decision to pick two winners. This year was no exception, but after much deliberation he selected Debbie and June.

“Mum is positive and nothing phases her,” says Debbie, “but she’s been through a lot in recent years and I thought being at Juicy Oasis would be a brilliant detox. I’m a big juicing fan and follow Jason on Facebook and when I saw the competition pop up I thought my mum deserves it, she’s been through so much.

“I had to warn her she might get a call as I knew she wouldn’t pick up a strange number, but there was no call on the Sunday and I assumed someone else had won, but on the Monday mum rang excitedly to say, ‘Jason Vale just called me!’. Apparently he had been unwell on the Sunday, so he made the call next day. It was fantastic and a brilliant moment for her.”

MAMA’S BIG MOMENT

Hugely excited about the trip, Debbie and June booked a stay for early September. “From the minute we arrived it was a paradise,” says Debbie. “Mum did the walks and yoga, but most of all she loved the peace and serenity. Juicy Oasis was everything and I could have stayed for a month. The thing that surprised me is that you aren’t hungry and after a week of juices what you eat becomes

an afterthought. It’s great to shut off from social media and just focus on yourself. Mum watched the health documentaries and was shocked by some of the things she learnt, but it challenged and educated her thinking on nutrition.

“Although it wasn’t the main objective, losing weight was a real bonus. I do a lot of fitness and did all the exercise classes and thought maybe I’d lose 4-5lbs, but when I got back I’d lost 13lbs which was fantastic. Mum lost 8lbs and, perhaps more importantly, it’s given her a real kickstart – I ring her now and she’ll say, 'I’ve been up since 7am, walked the dog, been on the exercise bike and I'm now having my juice!' Her energy levels are through the roof.

“We ordered a 5-day juice diet from Juice Master Delivered to continue when we got back and I’ll make my own juices going forwards. I hate diets, but Jason’s thinking just makes sense – if it’s got a label, it’s not

good for you! I feel very privileged to have won and experienced Juicy Oasis with my mum. It was so lovely to spend time together. With what mum’s been through she was becoming withdrawn, but the trip to Juicy Oasis got her back to her usual friendly and sociable self. It was simply wonderful.”

•

Dear Jason,

Here's the letter which Debbie penned to Jason to nominate her mum to win his Mother's Day competition...

I feel my mom really deserves a treat as she has been through so much the last four years and still keeps smiling and helping her family. Her only son, my brother, passed away, aged 47, after a very short and unexpected advanced diagnosis four years ago. This left her devastated, but a week later her best friend died suddenly followed a year later by the death of her step-daughter, aged 40, whom she had raised as her own. Last year, her husband died and then one month later my husband, aged 45, took his own life. She has dealt with all of this on top of battling her own cancer diagnosis and helped our family and myself throughout. She’s amazing. I have been a big juicy fan and love its health benefits and feel my mom could really benefit mentally and physically from a juicy retreat and definitely deserves a break from it all with time to switch off from all the heartache of the last few years.

Watch out for Jason’s Mother’s Day competition

Does your mum deserve a week at Juicy Oasis? Follow Jason’s social media channels, listed on page 3, and keep an eye out for the launch of his Mother’s Day competition when you can let him know why you think your mum should be gifted this incredible experience in 2023.

Debbie Jackson xx

“I have just completed the 28 day programme and I am officially a Super Juicer! It was not as difficult as I had led myself to think it would be – I didn’t really miss eating food, I wasn’t hungry for the most part and didn’t have any cravings for junk etc.”

“Thanks to Jason’s motivation and juice I have just completed a 50 mile bike event and now planning my 100 mile event. I have also just completed Tough Mudder North West.”

Michelle Thomas

I have lost 33pounds I feel incredible, like I can take on any challenge life throws at me!

I was morbidly obese, had blood pressure and my liver was not in good shape.... juicing has turned all of this around

Adam Harding-Jones

Hanna Sillitoe

Gill Hill

Juice can be a game-changer in building the life you want! Meet Brendan Turner who took Jason's 28-day juice challenge and did precisely that…

Brendan dropped weight and met his fiancée Kate at the gym!

Jason’s Super Juice Me! 28-day juice diet has transformed the health and lives of thousands of people around the world and created a catalyst for life-long changes which, in many instances, provide respite from lifestyle diseases. While Jason modestly says that he claims no credit for Mother Nature’s ability to deliver top-notch nutrition at a cellular level to feed the body, which helps to ease symptoms and promote healing, his revolutionary diet also helps numerous people to lose weight and, in many instances, improves their quality of life.

For Brendan Tuner, left, the transformation was, quite literally, life-changing and even led him to meet his fiancée, Kate. “I became aware of juicing after my sister did Jason’s 7lbs in 7-Days Diet,” he says. “At the time I was smoking 40 cigarettes a day and at my heaviest weighed 308lbs. I remember going on holiday with my family and I was aware that I was eating more than anyone else, I couldn’t walk fast and just felt uncomfortable. I decided to try Jason’s plan and in August 2013 I bought a juicer and the book, but initially nothing happened.

Long-term plan

“My sister said, ‘You have to read the book’ and that’s when I understood it was as much about mindset as what I was putting into my body. I weaned myself off caffeine and initially had chronic headaches for a couple of days, but on day four of the plan I woke up and had energy like normal people. It was the first time I’d

felt like that for ages and it encouraged me to carry on. In the past any dieting that I had tried had left me feeling hungry and I think that’s the hardest part for most people, but reading Jason’s book you realise that the body doesn’t need a lot of food.

“Previously I’d used Jason’s quit smoking app and I thought if I can break the addiction to nicotine, the same thinking could remove my addiction to food. It was as if my mind flipped and by day seven I thought I can’t just quit and go back to what I was previously eating, so I stretched the seven-day plan to 14 days by halving the number of juices and having an evening meal. I told myself I could eat as much salad as I wanted, but I also paid close attention to portion sizes and by 2014 I had lost 140lbs.

“I also got into fitness and became a PT, working in a gym which is where I met Kate in 2016. Now I have a coaching business specialising

in chronic pain as a result of my own experience of carrying too much weight.”

Took the challenge

“I didn’t know anything about Jason and juicing until I met Brendan,” says Kate, “but after a Christmas of chocolate in 2016 I wanted to do something about my sweet tooth. Brendan

encouraged me to try Jason’s 7-day diet and I felt totally amazing, so he suggested I book a trip to Juicy Mountain – it was the first time I’d done something like that for myself and I felt incredible after a week on retreat, although I felt guilty that Brendan didn’t get to experience it.

“Juicing has been a part of our lives ever

Enjoy a juicy honeymoon!

Juice Master fans Brendan and Kate took Jason’s Big Summer Juice Challenge last year and, during the week, Kate posted on the Juice Master Facebook page that the couple are set to wed in 2023, which also marks ten years since Brendan lost ten stone with Jason’s Super Juice Me! plan. The post caught Jason’s eye and he gifted the happy pair a stay at Juicy Oasis which they have decided will be their honeymoon! What a fantastic way to start married life, truly wedded ‘in health’.

since and we’ll often do a reset week, so last summer when we decided to do Jason’s Big Summer Juice Challenge I messaged Jason to say how important he has been to our lives. He read out my post during one of his videos during the week which is when he threw out an offer to stay at Juicy Oasis. I couldn’t believe it and it was so exciting, I was screaming!”

“I’ve always stayed connected with Jason’s philosophy,” says Brendan, “and I share many of his frustrations with the world about taking responsibility for our own health. There are no real quick fixes, but my own experience shows that anyone can make changes by feeding their body good nutrition and working movement into their day.”

“We each lost just over 7lbs on the summer challenge,” says Kate, “but it’s worth doing it just to feel really good too. Caffeine had been affecting me and I felt like I couldn’t do anything before having a morning coffee, but the reset showed me I can live without it and feel better! We have a juice every day and I know I’m getting the good stuff into my body and mentally I feel much more positive.”

“Juicing gave me the kick-start I needed and moved my life forward,” says Brendan. “You have to believe in yourself and surviving on juice for seven days shows that you can do anything. It led me to a new career and meeting Kate, and I’m so glad I took the decision to give juicing a go.”

•

“Juicing helped me overcome ME and become a children’s author”

In 2015, Brendan appeared in Jason’s Super Juice Me! book after he used the diet to transform his health, writing : “I no longer suffer from sleep apnoea, my skin and hair condition have improved. I have more energy, plus I now crave fresh healthy raw vegetables and salads.”

Working in the film industry was Emily Payne’s dream job, but when she was struck down by illness it seemed as if her career was over. “I got glandular fever,” she says. “Doctors wanted me to take a month off, but I had to work and soldiered on even though I was really poorly and things progressed until eventually I was diagnosed with myalgic encephalomyelitis (ME), or chronic fatigue syndrome.”

A complex condition, there is no medical cure for ME and while medicine can be used to manage pain and sleeping problems, recovery can take many years. “It was a major shock,” says Emily, “and I went from working 70-100 hours per week to not being able to get out of bed or walk. For a little while, I thought life was going to be like that, but I’m not very good at accepting defeat so I began to try different things to try to improve my health.

“It was my dad who suggested juicing as he has used juice to

tackle his own health concerns. I’d tried juicing over the years, but one day he sent me a message and said, ‘Check out this really cool documentary from Jason Vale!’. It was Super Juice Me! and I just thought I have nothing to lose. I did an online supermarket order for fruit and vegetables and downloaded Jason’s 28-Day Juice Diet app. Dad had lent me a spare juicer, I got a blender and thought, ‘Let’s do this!’

New direction

“It was pretty tough for the first week and my partner kept saying, ‘You need to eat properly,’ but I was determined to stick with the plan. On day five I was laying on the sofa as usual and needed to move –  my head would usually be pounding, but as I got up I remember thinking, ‘It doesn’t hurt!’

It was an intense four weeks, but juicing was a huge game-changer and I felt my energy coming back. Before getting sick I’d done charity runs and at the end of the four weeks I went for a walk around the block –it felt amazing to be able to go that far!

“That was eight years ago and juicing

undoubtedly helped me to get my life back. I know my boundaries and if I am feeling unwell I turn back to juicing. I have a threeyear-old son now and he loves juicing too, it’s part of our lives.”

Another wonderful outcome of Emily’s recovery has been the achievement of her ambition to become a children’s author, Emily 'Madge' Payne. Now on to her fourth book, her stories have won awards. “I started writing when I got ill as doing nothing was so alien to me. I set myself a target to do a little each day and I’m so proud of the books. I want to inspire more children to read and support their mental health. I’m even looking at how I can incorporate juicing into my books! I have almost completed a first novel too.

“Juicing is still very much part of my routine and I juice on a daily basis, usually when my little boy wakes me up and asks for a fresh apple and ginger shot. I make my own blends with lots of apples and celery, but my favourite is Jason’s Berry Banana Crunch. Once a year I’ll do a reset week and I always feel fantastic – juicing really did help me to get my health and life back on track.”

•

Berry Banana Crunch Smoothie

Try this recipe, Emily’s favourite, taken from Jason’s 5-Day Juice Diet, as a wake-up smoothie.

Apples 2 Mixed berries (fresh or frozen) 2 handfuls Yoghurt 2 tbsps Banana 1/2 Mixed seeds 2 tbsps Ice

Juice the apples. Pour the juice into the blender followed by the berries, yoghurt, banana, seeds and ice. Blend for just a few seconds, pour and sip!

"I know my boundaries and if I am feeling unwell I turn back to juicing"

“Juicing helped me ditch Big Pharma and get my life back”

Starting is often the hardest part of making change, but as Amanda Casserly's note to Jason shows, it can be life-improving.

‘I came across Jason years ago when I was recovering from cervical cancer and a nervous breakdown at 27. At that time my weight was 245lbs and I was on inhalers and could not walk around the corner, never mind look after my four kids and husband. Jason taught me that food can heal the body, even if the doctors thought that 25 tablets a day

would do it. Over the next few years and after watching Jason’s YouTube videos, I learnt that is it isn’t what's on the outside that matters, but what’s on the inside. At the age of 40, doctors told me I had Hashimoto’s, an autoimmune disease, and an underactive thyroid. What a mouthful, but the long and the short of it is I have a hormone imbalance.

Again, I spent a few years on the diet train only to not get very far. However, today I am

six weeks into juicing and am down 12lbs!

My energy levels are so high it’s crazy and this week I was able to achieve 102,500 steps. I work at night here in Ireland with homeless people and the juicing is great as I can just grab and go – I come in from work, grab my juice and go to bed, then when I wake up I grab a juice and go for a walk!

Juicing is not a 7-day or 12-week challenge, it's a lifetime change and healing for mind,

body and soul. I have shared Jason’s YouTube channel with so many people to help them and I want to thank him from the bottom of my heart for all that he does to help people.

Hopefully for my 50th birthday this year, I will get to go to one of the retreats and get to thank him face to face for helping me not to become a pill addict, as the doctors tried, but a juicing addict –thank you Jason again and big hugs from Ireland.’

They did it – you can too!

juicy inspiration at

If you are someone who has struggled with health niggles or been diagnosed with a lifestyle illness, juicing could be the gamechanger you need to boost your wellbeing. Health is wealth and you CAN make positive change with good nutrition and regular movement. Reclaim your health and see where juicing can take you.

Every drop counts

It’s the go-to of many celebrities to drop a few pounds and, as Jason discovered recently, while water fasting takes focus, the results can be surprisingly energising

ater fasting has been in the headlines and, as Jason always likes to try out health trends, he recently jumped on a 7-day H2O-only cleanse. No stranger to liquid diets, the Juice Master was ready to see what a week of water, bolstered by his Juice SOS! Veggie Boost Powder and rock salt, would achieve.

Jason’s in good company, with a red-carpet crowd of Hollywood celebrities all swearing by the water-only plan –Jennifer Aniston, Gisele Bündchen, Halle Berry and Hugh Jackman, among others, all practise intermittent fasting to stay fit and healthy. While some stick to a liquidonly diet for half or most of the day, eating an evening meal, others choose to fast on certain or a series of days.

X-Factor star and Rak-Su band member Myles Stephenson used water fasting to prepare to enter the jungle in 2019’s I’m A Celebrity, sharing a shot of himself on Instagram and declaring, “Strangely I have more energy and life when I am water fasting. Cleanses my body and soul!”

While water fasting continues to remain popular with the A-list, there’s nothing new about the nil-by-mouth approach which has been recognised for its health benefits since ancient times. In the

5th century BC, Greek physician Hippocrates recommended abstaining from food or drink to help his patients to recover from illness.

LESS IS MORE Water fasting is considered the purest form of detox, cleansing the body and helping it to reset. Fasting has risen in popularity in recent years, particularly the 5:2 diet and similar time-restricted eating, and Jason’s own 5:2 Juice Diet combines healthy eating and nutrient-rich juices as a fantastic long-term health-management plan. Intermittent fasting, following an eating pattern with hours or days of no or very minimal consumption, is widely recognised as an effective way to lose weight and improve general health.

Fasting helps to bring insulin levels down, building resistance and

using the fat our body has previously stored. Complete water fasts every few months can bring significant benefits during a more condensed period of time and if you’re wondering if you can really survive on just water, the answer is yes! Water is imperative for survival as it forms the basis of our blood, perspiration, digestive juices and urine. Our body comprises 50-75 per cent water, with H2O contained in lean muscle, fat and bones, but because we are unable to store water, our supplies need replenishing regularly. By contrast, we can survive without food for several months.

A water fast can give an overburdened body a chance to reset and cleanse the cells, as well as lowering the risk of some chronic conditions including heart disease and diabetes. Typically undertaken for 2472 hours, as Jason discovered after his

What is autophagy?

Autophagy is a natural process that occurs as your body clears out and replaces damaged cell parts with new ones. Although this occurs constantly within our body, fasting can speed up the process which has several health benefits including weight loss, improved brain function and slowing the progression of some diseases. However, fasting is not recommended for adolescents, pregnant women and people with a history of eating disorders, diabetes, gout or other underlying health conditions.

To get the most out of your water fast, follow these three simple steps.

1. Check a water fast is right for you –see our guide bottom left.

2. Taper down your intake of food in the days before your fast, eating lighter meals and incorporating more fruit and vegetables into your diet.

3. Create an environment which supports your fast – plan to take things easy for the first few days, read some inspiring books or watch some health documentaries to get into a positive mindset.

week-long fast, the results of seven days of just water were surprisingly energising.

Rather than feeling weak and tired, many people who water fast feel an increase

to eat again. With this process on pause, we aren’t victim to these repeated highs and crashes.

Studies on animals have consistently found that water fasting helps

This can also help you to overcome the desire to snack or overeat at meal times when you aren’t fasting. Mentally, you may notice an improvement in your willpower, too. Research has also shown that water fasts can help people lower their blood pressure and LDL (bad) cholesterol and inflammation while also reducing insulin levels and making use of the fat you have previously stored. With your body starved of food, there are no new carbohydrates to fuel it. Your body will then look for energy elsewhere and can find this through glucose in amino acids. In addition, fasting leads to a rise in products of the citric-acid cycle which takes place in mitochondria, the powerhouse of our cells, and releases stored energy.

ROCK-SOLID SOLUTIONS

Jason takes on the challenge

Many health experts say the best way to heal the body is to do nothing, so, when Jason was feeling a bit burnt out late last year, he thought he would try a water fast reset. No stranger to liquid-only diets, the challenge of drinking only water was an interesting experiment. The only additions to his H2O plan were Himalayan rock salt, which guests at Juicy Oasis are encouraged to add to their water to maintain essential electrolyte levels, and his own Juice SOS! Veggie Boost Powder which is packed with the ‘good stuff’. “I had the luxury of being at Juicy Oasis while I did my water fast,” says Jason, “but unusually for me I didn’t do any exercise for the week that I was fasting.

in energy levels. One theory for this is that eating several times throughout the day, as most of us do, means our metabolism goes through multiple cycles of breaking down carbohydrates. Once these are turned into blood sugar and stored in cells, levels drop, bringing our energy levels down and making us want

promote autophagy. This is the process in which your body breaks down old, damaged or unneeded parts of cells and recycles them for cellular repair or the formation of new cells.

While you might notice pangs of hunger at times during your fast, not giving in to these will reduce your appetite and cravings.

During his water fast, Jason added Himalayan rock salt, and for good reason. Despite the benefits of water fasting, a lack of food means a lack of electrolytes, including sodium, potassium, chloride and calcium, minerals which require a small electrical charge to function. They’re vital to human health as they regulate our nerves, muscles, blood acidity

“I took things slowly for the first two or three days and the evenings were tough, but after that I felt off-the-scale brilliant! I drank around six or seven litres of water with the powder and rock salt each day and I felt amazing. Obviously I am used to detoxing several times a year, but the interesting thing is that the end result was very similar to living on juice. In fact I lost 7lbs after a week of water, the average weight loss many experience on one of my juice challenges!”

Prep like a pro Research has also shown that water fasts can help people lower their blood pressure and LDL (bad) cholesterol and inflammation

and hydration. We lose electrolytes through sweat and urination and our body cannot produce them, so a lack of food can lead to a deficiency which is why some fasters struggle with fatigue.

Himalayan rock salt is a great source of sodium chloride, providing two of the essential electrolytes. It also contains up to 84 other minerals, including calcium and potassium, so sprinkling salt into your water will support you.

As well as salt, Jason added his Juice SOS! Veggie Boost powder to some of his drinks. The green alkalising supplement combines a comprehensive mix of land and sea vegetables, algaes, enzymes and bacterial cultures which, when mixed with water, produces a liquid superfood. Adding it to your water fast will keep your body topped up with nutrients and vitamins and, combined with salt, ensures your body has what it needs to stay healthy and hydrated.

One important aspect of your water detox is the period immediately following your fast. While you’re unlikely to want to, avoid the temptation to eat a large meal as your fluid and electrolyte levels re-establish themselves. Break your fast with a juice, blend or smoothie before introducing small meals over a few days. •

Boost your success!

Intrigued to give water fasting a go like Jason? Whether you try a day or a week, it’s important to ensure that your body gets what it needs to function effectively. Jason’s Juice SOS! Veggie Boost powder is the solution and provides a daily nutritional lift when mixed with water. With no preservatives, artificial flavours, sweeteners, fillers, gluten, wheat, soy or dairy, simply add one heaped teaspoon to water. As one Juice Master fan says, “It contains even more nutrition than I am able to get from juicing the veggies!” Here’s what’s in a scoop…

Land vegetables Nettle leaf, wheatgrass, barley grass, horsetail, alfalfa grass juice, carob, burdock root, ginger root, nopal cactus, barley grass juice, wheatgrass juice, oat grass juice, dandelion leaf, parsley leaf, kale,

broccoli, cabbage, amla fruit.

Algaes

Spirulina, chlorella (broken cell wall).

Sea vegetables Kelp, fucus vesiculosus.

Enzymes Lipase, cellulase,

protease, amylase, bromelain, papain.

Bacterial cultures Lactobacillus acidophilus, bifidobacterium breve, bifidobacterium infantis, bifidobacterium longum.

Once you’ve completed your water fast, keep your nutrition on track with Jason’s 5:2 Juice Diet, which includes 16 delicious juices to provide you with two ‘fasting’ days per week. Available as an app, e-book and book, you can make it even easier by ordering the plan from Juice Master Delivered – visit juicemasterdelivered.com. All you need to do is open a bottle and sip.

LACE UP!

Marathon season is almost upon us and, whether you can already go the whole distance or are just starting out as a runner, now is the perfect moment to pull on your trainers and ditch the winter blues

It may sound counterintuitive, but if you’ve ever fancied taking up running, winter really is one of the best seasons to shrug off your UGGs, nab a pair of Nikes and hit the ground. Training through winter helps to build a solid level of fitness ahead of spring events and the heat of summer, and whether you’re planning on signing up for a race or just looking to build your cardio fitness, regular running is a great way to beat the winter blues.

It might be tempting to cosy up on the couch when it’s cold outside, but in fact a dose of fresh air is the perfect antidote and studies show that exercising in green spaces can help to reduce stress. Many runners describe the sessions spent improving their PB as a great way to recalibrate, get some muchneeded ‘me time’ and think things through.

There’s also evidence that regular outdoor exercise can help to improve our immunity and ward off sniffles during peak coldand-flu season. While winter days are short, getting outside is a great way to increase your vitamin D levels naturally. For beginner runners, the cooler season can be a blessing, with less humidity to help regulate body temperature and breathing, which can be challenging in warmer weather.

It’s important to choose your kit and dress appropriately – look for thin, breathable and wicking layers which trap heat, but not sweat and which you can remove easily as you warm up. A hat and gloves will keep your extremities warm. Invest in some good running shoes which offer arch and ankle support, and look for a good tread to help

prevent slips or falls in wet or icy conditions. Finally, always wear a fluorescent band, vest or jacket to ensure you are visible when you are out on the road.

It’s important to warm up and increase your body temperature with some stretches before your run, and similarly to cool down afterwards – this will help to reduce soreness and many runners swear by an Epsom-salt bath to treat aching legs. Keep runs shorter and more intense during cold spells and transition to long, slow runs as the weather warms up. Of course, there will be days when the weather prevents an outdoor run, and a treadmill can be a great way to keep up the footwork. Be consistent and as the days lengthen your muscles and cardio fitness will strengthen – by summer you can proudly declare yourself a runner. ◆

There’s also evidence that regular outdoor exercise can help to improve our immunity and ward off sniffles during peak coldand-flu season

Equally important as your kit and warm-up, good nutrition makes all the difference to the way that your body responds during a run. Traditional thinking is that carbohydrates such as pasta, rice and bread are a runner’s friend, but there’s no need to fuel up on processed or heavy meals which are hard to digest. Fruit and vegetables provide a natural source of carbohydrates which can be readily turned into blends, smoothies or juices that provide tons of energy. Put this to the test by trying different foods on the days that you run – do you have enough energy? Are you sluggish or bloated after certain foods? Keep track over several weeks and see how your body responds.

Carbohydrates are made up of three components – fibre, starch and sugar. Fibre and starch are complex carbs, while sugar is a simple carb. The amount of each found in a food determines its nutrient quality.

Jason has successfully run marathons and half marathons on juice alone and you can try some of the recipes he used to do so overleaf. If you are training for an event, it’s important to feed your body what it needs to support it at a cellular level.

Here’s some starter advice from Jason’s Running on Juice guide which you can download at juicemaster.com

RUNNING ON JUICE!

JUICE MASTER’S MARATHON SMOOTHIE

Packed with amino acids, carbohydrates, essential fats, vitamins, minerals, enzymes and water, this smoothie has the perfect balance of sodium and potassium to boost your stamina on a run.

Pineapple 2cm slice Golden delicious apples 3 Celery 2 sticks Beetroot 1 bulb (raw)

Lime 1 peeled Cucumber 1/3 medium Avocado 1 small (ripe) Banana 1 (ripe & peeled)

Protein Super Blend Me! powder 1 tsp (optional) Ice cubes 1 small handful

Peel the lime, leaving as much of the nutrient-rich white pith as possible. Juice the pineapple (no need to peel if you have a good juicer), apples, celery, beetroot, lime and cucumber. Put the avocado into the blender along with the peeled banana, protein powder and the ice. Blend until smooth, adding more apple juice If it’s too thick. Best served in a flask, 1-2 hours before a race.

Taken from The Funky Fresh Juice Book

To get your running plan started, try some of Jason’s brilliant recipes

THE CARDIO WORKOUT KING

The king of juices for workouts.

Beetroot 1 medium

Celery 1 stick

Cucumber 1/4 medium

Golden delicious apple 1

Coconut water 250ml

Ice cubes 1 small handful

Juice the beetroot, celery, cucumber and apple. Add juice to the blender with coconut water and ice. Blend.

Taken from The Funky Fresh Juice Book

TURBO CHARGE SUPER BLEND

Apple 1/2

Pineapple 2.5cm slice

Ice 1 small handful

Cucumber 5cm slice

Avocado 1/4 medium

Lime (juice of) 1

Spinach 1 handful

Coconut water 200ml

Protein Super Blend Me! powder 1 tbsp

Core and chop the apple. Peel the pineapple and cucumber and chop into small pieces. Add the ice to your blender, scoop in the flesh of the avocado, squeeze in the lime juice followed by the other ingredients. Blend for 15-30 seconds.

Taken from Juice & Blend

The perfect balance of potassium and sodium to aid muscles after a workout and alleviate cramping.

Super Juice Me!

THE ULTIMATE ENERGY BAR

Let the music play

Guaranteed to lift your mood, feel-good music offers an instant hit of dopamine, our brain’s happy chemical, and new thinking shows that it can even boost our health

Most of us like to slip on a favourite playlist to relax or give our workout a motivational boost, and recent studies have shown music is good for us and even has the ability to lower our heart rate and blood pressure, improve sleep and our health-related quality of life.

Most of us like to slip on a favourite playlist to relax or give our workout a motivational boost, and recent studies have shown music is good for us and even has the ability to lower our heart rate and blood pressure, improve sleep and our health-related quality of life.

Since ancient times, music has been used for its therapeutic value and in Tibetan and Himalayan cultures healers used singing bowls in healing ceremonies. Greek physicians also used flutes and lyres to treat their patients, believing the vibrations from the music could help digestion, soothe mental disturbance and induce sleep –the philosopher Plato wrote that music could soothe the soul.

Modern science supports this thinking and recent studies prove that music releases dopamine at the precise moment of a listener’s peak enjoyment, which helps to establish a good mood over a longer period. In one study by McGill University in Montreal, dopamine was found to increase

by nine per cent when volunteers listened to music they particularly enjoyed, and in a separate Finnish study music therapy was even shown to give a shortterm boost to treat depression and anxiety among patients.

Recognising the healing power of sound, health professionals are starting to use ‘intentional music’ in hospitals and on prescription to help patients in their recovery. Mindfulness and mental-health playlists were one of Spotify’s most streamed searches during the pandemic, and UK start-up MediMusic is conducting trials in NHS hospitals to soothe patients with music. In one test among dementia patients, an algorithm which ‘prescribes’ songs based on listeners’ personal backgrounds and tastes resulted in a 22 per cent reduction in heart rate and lowered their agitation and distress. With further studies taking place in recovering critical care and chronic-pain departments, and in the treatment of

anxious pre-operative patients and needlephobic children, music in hospitals could soon be commonplace.

Taking this a step further, several companies are researching the effects of music in the treatment of health conditions, with French pharmaceutical firm Sanofi creating a playlist to alleviate headaches and American tech company Woojer developing a musicpowered airwayclearance vest to treat children with cystic fibrosis. Sound is an exciting new area of wellbeing with the potential to support our health – so, next time you press play and pump up the volume, relax and enjoy your favourite tunes in the safe knowledge that music really is good for your health.

Turn the page to share Jason’s favourite playlists.

Turn the page to share Jason’s favourite playlists.

5 REASONS TO PRESS PLAY

1.

CHAIN REACTION

Research shows blood flow improves when music is played, with a reduction in heart rate, blood pressure and stress levels, while serotonin and endorphin (the body’s natural happiness and pain-reliever responses) levels correspondingly rise.

2. IN THE MOOD Music is processed by the amygdala, the part of the brain involved in mood and emotions, and boosts the brain’s dopamine production which helps to relieve anxiety and depression.

3. WHEN WE WAS FAB Music stimulates memories and is used extensively in the treatment of Alzheimer’s and dementia to help relax agitated patients, lift mood and strengthen communication.

4. ROCK LOBSTER Research has shown that ambient music and lighting during a meal can help people to slow down while eating and ultimately consume less food in a sitting.

5. LET’S GET PHYSICAL

Music can help to increase workout endurance and boost physical performance during a tough exercise session.

FLYING HIGH

Grab your rebounder and take your workout to new heights with Jason’s playlist.

Love Yourself – Justin Bieber

Fastlove – George Michael Hot Fudge – Robbie Williams

Uptown Funk (ft. Bruno Mars) – Mark Ronson Let’s Get It Started – Black Eyed Peas Can’t Stop The Feeling – Justin Timberlake Happy – Pharrell Williams That Girl – McFly What Makes You Beautiful – One Direction Thinking Out Loud – Ed Sheeran Everybody’s Free (To Wear Sunscreen) –Baz Luhrmann

Run – Leona Lewis

Skinny Love – Birdy Let It Out – Ed Sheeran Rolling In The Deep – Adele Eye Of The Tiger – Survivor Price Tag (Without B.o.B) – Jessie J Shake It Off – Taylor Swift Counting Stars – OneRepublic Candy – Robbie Williams You Make Me Feel Like Dancing – Leo Sayer Rock DJ – Robbie Williams

I Put A Spell On You – Annie Lennox Beneath Your Beautiful – Labrinth Your Song – Ellie Goulding All Summer Long – Kid Rock Shine – Take That Anything Could Happen – Ellie Goulding Love On Top – Beyoncé Walk This Way (ft. Aerosmith) – Run-D.M.C Respect – Aretha Franklin Signed, Sealed, Delivered I’m Yours – Blue Only Girl (In The World) – Rihanna Billie Jean – Michael Jackson Say You Won’t Let Go – James Arthur Empire State Of Mind (Part II) – Alicia Keys Impossible – James Arthur Strong – London Grammar

AND RELAX...

Music with a slow tempo can calm the moment, so slip this playlist on for a relaxing yoga session.

Om Shreem Hreem – Indiajiva Diamond Mind – Dorje Sempa Gaté Gaté – Deva Premal Durga Shakti – Shaman’s Dream Project Orinoco Flow – Enya Storms In Africa – Enya Well Balanced – Oliver Shanti and friends Chi Mai – Ennio Morricone Awakening – Brent Lewis Chen Rezi – Gabrielle Roth & The Mirrors Beautiful – India.Arie Simpson Imagine – John Lennon Society – Eddie Vedder Bliss: I Am – Lucinda Drayton Shiva Invocation – Shantala Loka – Lisbeth Scott Breathing Out – Shaman's Dream Nataraja – Jai Uttal

All change!

Menopause brings big changes to a woman’s life, and diet can help to play a part in tackling many of the symptoms naturally

It’s been described by campaigner Davina McCall as her ‘second spring’ and for many women the arrival of menopause can be a huge relief after years of symptoms during the perimenopause, which can span up to 15 years before a woman has her last period.

Brain fog, hot flushes and night sweats, hair loss and weight gain are often visible signs that a woman’s body is changing, but less visible symptoms can include anxiety and low mood. Nobody’s experience and symptoms are the same and genetics, history of PMS, diet, activity and stress levels can all contribute to a woman’s menopause journey.

With greater awareness, support and access to hormone replacement

therapy (HRT), there is a growing industry of products including skincare, shampoo, supplements and now clothing to help ease symptoms during perimenopause. Some believe that the more ‘work’ you put into exercising, eating healthily and incorporating relaxation techniques into your lifestyle during early perimenopause, can ease the experience.

One of the most challenging symptoms which many women experience during perimenopause is an increased appetite, particularly for carbs and fats, which can lead to an accumulation of fat around the middle. Sugar, caffeine and processed foods hit the bloodstream quickly and insulin is released to manage the spike,

but as these levels drop the body craves more, leaving us feeling ‘hangry’, anxious and emotional. By sticking to a healthy, balanced diet, good nutrition can help to satisfy cravings and get blood sugar and stress levels under control.

Avoiding smoking and alcohol, along with reducing caffeine, dairy and gluten, can all help to minimise the toxic load on the body and support hormonal health. Jason generally advocates a low HI – human intervention – diet which avoids anything with a label, and a plant-based approach can help to maintain a good balance during the menopause. Max your intake with these ingredients and try Jason’s easy shot and juice recipes overleaf for a nutrient boost.

What’s happening?

During perimenopause, progesterone (the calming, anti-anxiety, sleeppromoting, pain-modulating, muscle-relaxing hormone) drops, as does oestrogen levels (a growth hormone, so things get thinner and drier). If the gap between the two becomes too great or lowers too quickly it can cause menopausal symptoms and affect our wellbeing. Increased stress can also lead to elevated cortisol and the imbalance can lead to low immunity, headaches, blood sugar swings, digestive problems and bloating, slower metabolism, decreased libido and tiredness along with increased PMS symptoms.

EAT TO BEAT YOUR SYMPTOMS

What supp?

its betaine content, juice beetroot with apple and lime for a satisfying drink that’s full of antioxidants and fibre.

packed vegetable. Team celery with cucumber and magnesium powder for a restorative juice.

TWO TO TRY

and cabbage help remove excess oestrogen, boosting energy, calcium and magnesium levels for bone health.

bone, teeth and muscle health and helping the body to convert energy from food, magnesium helps to regulate body temperature and sleep patterns. Boost your intake with juices that include greens, seeds, apples and bananas.

MENOPAUSE MAGIC

Apple 1

Pear 1 Cucumber 1/4

Lime 1/2

Ginger 1" Spinach 1 handful Celery 1 stick Carrot 1 Kale 1 handful

Beetroot 1 small bulb Parsley 1 small handful Brussels sprouts 2 Courgette 1/2 Parsnip 1" Fennel 1"

THE BEETROOT SHOT

Beetroot 1 small bulb

Lemon 1/2

Juice and knock back in one go!

Red pepper 1/4 Yellow pepper 1/4 Wheatgrass 30ml shot fresh or 1 tbsp powder Milled flaxseed 1 tbsp

Juice ingredients and then stir or blend in the wheatgrass shot/ powder and flaxseed.

Want to boost your health naturally? Take Jason’s Juice Master Class and advance your e-learning at juice-master-academy.teachable.com

OMEGA-3 Vital for hormonal health, omega-3 supports the body as ovary production starts to lower.

VITAMIN E Renowned for its benefits in skincare, vitamin E helps the body to use selenium and boosts the immune system. It can help prevent hot flushes –get yours from almonds, apples, asparagus, blueberries, carrots, green leafy vegetables, kiwi, mango, peppers, spirulina and wheatgrass.

ZINC Great for balancing blood sugar, stabilising metabolic rate and maintaining bone health, zinc contributes to the production of sex and thyroid hormones, improves insulin levels and can help with fatigue. Brazil nuts, strawberries and oranges are packed with zinc.

The gentle touch

A massage is a real stressbuster, but the benefits are more than skin deep –we quizzed Juicy Oasis’ Eden Spa therapists Cláudia Freitas and Marlene Martins about the boost it can provide and how to get the most from your treatment…

A. The power and importance of massage on the body, both physically and psychologically, are unquestionable and it’s why Juicy Oasis offers such a wide variety of treatments and availability for its guests.

Even though it sounds simple, a massage ends up affecting every single system in our body, including our immune, digestive, nervous, lymphatic and muscular systems.

Physically, a massage expands the vein vessels which improves circulation; stimulates the lymphatic system; increases joint mobility and flexibility to

allow a wider range of movements and accelerates the recovery of any soft-tissue injuries.

Mentally, a massage can feel as if someone has taken a weight off your shoulders. The benefits include a decrease in stress levels and a feeling of deep relaxation, which inevitably enhances sleep and increases production of serotonin and dopamine, which promote a feeling of wellbeing.

Whichever type you choose, it is far more than just a beauty treatment and a great way to keep the Juicy Oasis vibe flowing.

A. While having a massage, your body releases toxins which encourages lymphatic flow and circulation, as well as relaxing joints and improving mobility – this often helps

guests to do more of the activities and exercises at Juicy Oasis, particularly the more challenging moves. During a stay, guests are detoxing and removing coffee, alcohol, sugar and saturated and trans fats from their diet and exercising regularly,

Q. How can massage support optimum health and improve fitness?

“A massage ends up affecting every single system in our body, including our immune, digestive, nervous, lymphatic and muscular systems”

Q. Some people dismiss massage as a beauty treatment, but what happens to our body during a massage?

and a massage can support this process.

Q.

A. It’s always best to have a shower before a massage to help relax the muscles. Talk to your therapist and explain any niggles you are having. Communication is key to maximising the benefits of your treatment. After a massage, your body will be active in a very intrinsic way. It is important not to have a large meal and to avoid coffee and alcohol

the systems flowing and help them settle. Hydration is important before and after a massage as it helps the therapist to break up knots and the body to flush toxins.

Q. There is a whole range of massages available at Juicy Oasis – tell us about some of them…

A. The Pure Bliss, Hot Stone, Sensuous Hot Candle and Deep Tissue are full-body massages and popular treatments, which, depending on a guest’s needs, are slightly different.

The Pure Bliss is soft and pampering, and the goal is to make a guest feel like they are laying on a cloud while being stroked by heavenly hands. The Hot Stone utilises the healing power of heat to relieve tight, tense muscles, while the Sensuous Hot Candle treatment uses oil from a special candle to create a gentle, slow massage. These help to reduce anxiety and stress and are wonderful as an evening treatment to induce sleep.

wraps the muscular system. It combines a mix of soft-tissue techniques that involve trigger-point release, acupressure, stretching and osteopathy.

Osteopathy focuses mainly on the musculoskeletal framework, which includes muscles, joints, ligaments and the spine, by using different techniques. It treats injuries and local pain by affecting the body's systems.

The À la Carte allows a therapist to focus on specific areas of the body which need to be treated more deeply. It shows how communication between a therapist and guest is crucial, as the more information a therapist has about injuries, conditions and pains, the better therapy they can give. This treatment can combine osteopathy, myofascial, sacro cranial or visceral massages.

An ancient treatment

(not a problem at Juicy Oasis!) – they are ‘exciting’ to the body’s systems – and hot showers or baths, as nice as they sound, put the skin and muscles under stress. The same goes for strenuous exercise. If you are in the mood, stretching is a good idea to keep

The Deep Tissue is a sports massage to help treat sore and aching muscles. It warms the muscles, making them more flexible, optimising fitness performance. Consequently, it's beneficial to have this treatment during the day, as you can often feel electric afterwards! Our clinical treatments also include Myofascial, Osteopathy and À la Carte therapies.

The Myofascial works the fascia web that

Q. Are there any reasons why someone shouldn’t get a massage?

There are some conditions and injuries that warrant not having a massage, such as pregnancy, cancer, fractures or broken bones, as well as taking certain medications, including bloodthinning drugs or steroids. As a therapist, it is important to be aware that, even though massages are fantastic for our health, they can be potentially harmful for some. That's why, before each treatment, a 'touch base' is fundamental and essential.

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Massage has a long and well-documented history which can be traced back to the ancients – in The Tomb of Qar in Saqqara, Egypt, which has been dated to 2330BC, archaeologists discovered paintings of two men having their feet and hands massaged, and in ancient Mesopotamia the word muššu'u (massage) was discovered in several texts. In ancient Greek literature, the Iliad and the Odyssey describe massage with oils and aromatic substances as a way to relax the tired limbs of warriors and to treat wounds.

In Ayurvedic medicine, practitioners believe that disease in the body is caused when it is out of sync with the environment and that massage can help to restore the body's natural and physical balance so that it can heal naturally.

Modern massage has evolved from a system developed by physiologist Per Henrik Ling and Dr Johann Georg Mezger who established a range of effective therapeutic treatments which still help many today.

How can we get the most from a massage?

Take it to another level

Fancy taking your massage up a notch? At Juicy Oasis, there is a unique treatment which will leave you feeling utterly relaxed and… well, why not try it for yourself…

There are massages and then there is Juicy Oasis' Rainforest Indulgence. If you’re wondering why the ladies didn’t describe it in their overview, here’s what makes it out of this world and well worth booking while you’re at Juicy Oasis. Simply incredible, we highly recommend treating yourself during your stay – perhaps enjoying a massage in your first few days of detoxing and a second before you return to reality…

Rainforest Indulgence

A totally unique massage, sometimes described as a ‘Vichy shower’, the Rainforest Indulgence consists of a full-body salt exfoliation to remove dead skin cells, followed by warm, gentle water cascading over your body as you are simultaneously massaged with oil. Utterly pleasurable,

skin is left as soft as a baby’s. Or enjoy an extended massage by combining the Rainforest Indulgence and Pure Bliss treatments in one, totally unique, 100-minute session which is guaranteed to leave you feeling utterly A-MAZ-ING!

You’ve read about Eden Spa’s massage treatments, now book your stay at Juicy Oasis – simply visit juicemasterretreats.com

The protein myth

'Eat more plants' is the health – and environmental –advice of the day and a stellar cast of veggies can give you all the protein you need. In fact, you don’t need as much as you might think – mother’s milk has two per cent protein, yet babies double their weight in six months! Here are nine veg to max your protein power

AVOCADO

Technically a fruit, avocado has roughly 3g of protein per portion and contains healthy monounsaturated fats which help protect us against heart disease. Avocado’s oil keeps cholesterol low and the fat and fibre leave you feeling full.

EDAMAME

Edamame are green, immature soybeans which are delicious when steamed or boiled and served with a pinch of salt or a soy dipping sauce. Just 100g of cooked edamame provides 11g of protein and makes a fantastic low-calorie snack.

CHICKPEAS

With 19g of protein per 100g, chickpeas are a great choice of plant-based protein. Cheap, versatile and full of nutrients, their high levels of fibre fill you up. Blend into hummus, roast with garlic, add to salads or purée and use in brownies or cookies.

CORN

With 3g of protein per 100g, corn is also a good source of fibre. Fresh or frozen, nothing beats corn on the cob (but avoid dunking it in butter!), although tinned is just as good – try tossing the kernels through a salad or add it to a veggie stew or chilli.

LENTILS

With 9g of protein per 100g, boiled lentils are high in fibre and low in fat. When served with wholegrains, lentils provide the same quality protein as meat. Try a tarka dhal with wholegrain rice for a satisfying Indian dish.

GREEN PEAS

As a legume in the same family as lentils and chickpeas, green peas contain five per cent protein per 100g. They’re also a good source of iron and are rich in fibre, so a few peas on your plate can help to support red blood-cell production and digestive health.

KALE

With around 4.5 per cent protein, this leafy green is bursting with vitamins A, C (four times that of spinach!) and K and helps to boost our immunity. Eat raw or steam, boil or roast. Knead leaves with salt and serve with avocado and olives for a healthy salad.

PINTO BEANS

Arguably the USA’s favourite bean, pinto beans are a staple in Mexican cuisine. Available dry and canned, 100g of pinto beans contains more than 20g of protein and are also packed with antioxidants and iron.

SPINACH

Popeye’s secret to bulging biceps, spinach is a good source of protein. With 3g per 100g, wilt and add it to pasta dishes, casseroles or risotto. Keep a stash in your freezer and add a handful to your blend for a nutritional boost.

matcha COFFEE MEETS ITS matcha

Shots, teas, lattes, ice cream, even sweets, the superfood green powder comes in many guises and more of us now make it a matcha when it comes to our morning brew. Packed with powerful antioxidants, matcha can boost energy levels and cognitive function, making it the perfect, healthy switch-up for those with a caffeine habit. In fact, one cup of matcha provides more than five times as many antioxidants as any other food.

Matcha originates from East Asia, where it has been part of the culture for over a millennium. Farmers collect green tea leaves which have been grown in the shade and air-dried. The lack of direct sunlight increases chlorophyll levels in the plant, prompting the production of amino acids, particularly theanine which gives matcha a longer ‘caffeine-like’ buzz.

Java jolt

Many of us rely on coffee to wake up and keep us going throughout the day.

Coffee has its benefits, but drinking too much of it or at the wrong time of day has a considerable impact on our sleep. It can also make anxiety worse due to the jittery effects of the drink on your body. This is caused by increases in adrenaline, glucose and insulin.

In this regard, matcha reigns supreme. It does contain caffeine – around a sixth of the amount found in a cup of coffee – but creates an alertness without the jitteriness, spikes and crashes. The L-theanine nutrient in matcha binds together with caffeine to slow your body’s absorption of it. Matcha helps stabilise blood sugar levels and minimise levels of cortisol (the stress hormone) by creating brainwaves which give a calm alertness. While the buzz from coffee spikes before quickly dwindling, matcha lasts a few hours.

Healthy habit

If the promise of a relaxed attentiveness rather than over-

energised restlessness isn’t enough to tempt you to try a cup, matcha is full of antioxidants. Drinking a cup or two a day can help to regulate blood pressure, prevent disease and promote weight loss. Matcha boosts metabolism too: a study in the American Journal of Clinical Nutrition showed that matcha increases the body’s own rate of burning calories –thermogenesis – from the normal range of 8-10 per cent to 35-43 per cent.

Another benefit of making matcha your daily brew is that it can help to prevent plaque build-up, thanks to its high catechin content, which helps to sterilise your mouth and to prevent cavities. Be sure to look out for pure matcha rather than commercial sweetened products. And, while coffee can stain teeth, matcha helps keep them clean and white, making you and your dentist happy. What a lot of goodness a cup of the green stuff can give!

HOW TO MAKE YOUR

1. For a standard matcha without milk, pop half a teaspoon of matcha into a cup. Add a small amount of hot (not boiling) water to form a thin paste, before topping up with more water.

2. Self-proclaimed ‘matcha queen’ Kourtney Kardashian shared this matcha latte recipe on her lifestyle blog, Poosh. Heat a cup of almond milk. Meanwhile, melt ¼ teaspoon of matcha with a splash of boiling water and a squeeze of maple syrup to taste, then beat this into the hot milk.

If caffeine has a hold on your mornings, make your daily start-up a matcha instead…

Gentle giant

While both coffee and matcha have healthy qualities, boosting energy and cognitive function, for fewer caffeine jitters and less acidity, matcha is the king of cups!

Black or white?

It seems as if the headlines change daily as to whether coffee is good or bad for us, but a number of studies claim that drinking 2–5 cups a day is linked to a lower likelihood of type 2 diabetes, heart disease, liver and endometrial cancers, Parkinson's disease and depression.

Nama J2 COLD PRESS JUICER

HOW TO WIN

Terms and conditions: One entry per household. Entry implies acceptance of rules and conditions. No purchase necessary. Open to all UK residents aged 18 years or over, other than employees of Juice Master and companies associated with it. Draw will be conducted by Juice Master. Prize is as stated and will be awarded to the entry drawn at random on the draw date. No cash alternative is available. No correspondence will be entered into. Delayed entries will be deemed invalid. Winners’ names may be published and the winners may be required to participate in publicity. The prize is nontransferable and is to be used by the registered prize winner.

the Nama J2 and save ten per cent on the retail price – just visit juicemaster.com and use the exclusive code JUICEMASTER10 to save on this superb piece of juicing kit!