e f i l 4 e c i #ju
Good4U Juice Movement
#juice4life
Every Tuesday join the Good4U Juice Movement and juice your way to 5 a day. At Good4U we promise to provide healthy yet tasty recipes to make sure you are giving your body the perfect balance of vitamins and minerals. For the rest of the week fill up on lean proteins, fruit and veg, wholegrains and essential fats. Together we can become healthier and happier! Our in house dietitan Michelle will be on hand to answer any of your nutrition queries and will provide new recipes and tips every week.
Benefits of Juice Days 1. The juicing process will remove the bulk of the fibre however but the juice will retain its digestive enzymes. These enzymes work on breaking down old food debris in your digestive tract. 2. Less undigested food in your digestive tract means more energy and a lighter state of being. 3.Your ability to absorb nutrients becomes more efficient.
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Dietitian note
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The diet that you will follow on the Good4U Juice Movement is not nutritionally complete, but will provide you with significant levels of anti-oxidants, vitamins and minerals. It is not advisable to replace a normal diet with a juice diet on a consecutive daily basis. While a juice diet will provide you with plenty of vitamins and minerals it is deficient in a number of very important food groups such as fibre, essential fats, protein and carbohydrates.
Weight loss
If weight loss is your goal the Good4U Juice Movement plan will have a similar effect to the 5:2 diet plan if followed for two non-consecutive days per week. The difference is that you will only be filling your bodies with goodness on the ‘fasting’ days.
What you need 3-6 empty water bottles (for juices on the go) Shopping list (next page) Dedication, motivation and willpower
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Shopping List 2 Bag of Apples 2 Bag of Oranges 1 Pineapple Pack of purple grapes 2 Bags of Celery 2 Bags of Carrot Head of Broccoli Head of Cauliflower Large bag of Spinach 2 Cucumbers 8 Beets Large Chunk of Ginger 2 Packs of Good4U Brocco Shoots 1 Pack of Good4U Alfalfa Shoots Packet of Mint Bunch of Parsley 2 Limes 2 Lemons 2 Avocados
#juice4life
(!) You will not need all ingredients listed above. Have a read through the juices and pick the ones you are going to make; then base your shopping list on that. Of course anything that’s not used on juice days can be used on regular days. You can never have too much fruit and vegetables.
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Tips Make all juices on the morning of the juice day (not the night before)
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Ensure you have a variety of colours each day as this will ensure you are getting a number of different anti-oxidants and phytochemicals from the juice. Make sure to rinse bottle immediately after drinking juice if using bottle again Make sure to drink water in between juices (total of 2 litre per day) Depending on the type of juicer you are using it can be quite time consuming to make up 5 different juices. If you are short on time double up on some of the juices i.e. have the same juice mid-morning and mid-afternoon and the same juice for breakfast and lunch perhaps. Wash all fruit and veg but there is no need to peel oranges, lemons or limes, just top and tail
let’s juice! 5
Breakfast Juice
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Option 1 Green Machine
Option 2 Energiser
Ingredients 2 x Green Apples 4 x Celery Stalks 1/3 Cucumber ½ Lime peeled Thumbnail of Ginger ½ Avocado ½ tub of Brocco Shoots Ice
Ingredients ¼ small pineapple 1 celery stick 1/3 cucumber 1 large handful spinach leaves ½ peeled lime 1 Green apple ½ ripe avocado ½ tub of Brocco Shoots Ice Cubes
Method Juice apple, celery, cucumber, lime and ginger. Place in blender and blitz with avocado, Brocco Shoots and ice.
Method Juice all ingredients apart from the Brocco Shoots and avocado. Transfer to blend and blitz with ice.
green machine 6
Mid-morning & Mid-afternoon Juice Option 1 Purple Haze
Option 2 Sunrise
Ingredients 2 apples 2 oranges 2 beets 2 carrots ½ lemon
Ingredients 5 Carrots 2 Oranges 1 Beet Thumbnail Ginger
Method Juice all ingredients and transfer to bottle
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Method Juice all ingredients and transfer to bottle
sunrise 7
Lunch Juice Option 1 Brooco boost
Option 2 Rooty Tooty
Ingredients 3 apples ½ tub of Brocco Shoots Large handful of spinach 1 cup (85g) broccoli florets 1 lemon, skin and rind removed
Ingredients 3 carrots 1 apples 2 celery stick 2 oranges Thumbnail ginger
Method Juice all ingredients and transfer to bottle
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Method Juice all ingredients and transfer to bottle
rooty tooty
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Evening Juice
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Option 1 Garden variety
Option 2 White delight
Ingredients 2 Green Apples ½ Cucumber 2 Large Handfuls Spinach Tub of Alfalfa Shoots 1 Handful of parsley
Ingredients Head of Cauliflower 3 x Golden Delicious Apples Matchbox size of Ginger
Method Juice all ingredients and transfer to bottle
Method Juice all ingredients and transfer to bottle
white delight
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