Green Juices and Smoothies for Health and Fun

Juices and Smoothies FOR

HEALTH & FUN

GREEN

Find the

benefits of a healthy food

feel the

difference HEALTHY RECIPES

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FOR THOSE WHO CARE

{ } EASY and WISE

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G

et into juicing and making smoothies for fun and health. It’s easy and wise.

Several studies show that adding more fruits and vegetables to your diet can improve your mental health and sense of well-being, yet most of us don’t get enough. Most Americans (90%) do not eat the U.S. daily recommended amount of fresh fruits and veggies. Juicing and making smoothies can help a person meet the daily recommendation in one drink. While smoothies generally contain more fiber (because the whole piece of produce ends up in the final product) and more fruit, fresh juices can be loaded with dark leafy greens and lots of red, orange and/or purple vegetables to help maximize the nutrients in every glass. Adding fresh fruits and veggies packed with live enzymes, natural vitamins, and wholesome minerals will boost your immune system. You’ll discover incredible energy and your life will never be the same.

Enjoy these recipes and have a juicy day!

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Intro editor word for energy for kids

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for healthy glowing skin for weight loss for beginners

...a juicing resource to help you achieve optimal health.

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EditorWord

H

ealthy living came naturally to me growing up in the countryside in beloved Siberia). We had our own garden, our own animals and next to my house was a river and a forest. I grew up exploring everything in nature, gathering snacks from the garden; gathering in wild edibles from the forest; picking berries and nuts in the valley and preparing stored food for the winter. Healthy eating as well as healthy lifestyle was something natural for me, part of everyday routine.

In 1999 I moved to US with my family. At first the grocery store shelves here were appealing—filled with so many exotic-seeming foods that I ate whatever I wanted . . . until I noticed a distinct weight gain and I wasn’t feeling so well either. I struggled along for a while but when my second daughter was born, I really began searching in earnest for a more healthy philosophy of food preparation and eating. I had 2 young children and I felt like I didn’t have the energy to even keep up with them let alone built a new life in a new country. I was tired and wanted to sleep all the time and I drank a glass of wine just to relax. This was not the life I dreamed of or wanted. I longed for my old energy and to be excited about life and enjoying my family, not just to sit around and suffer. I started researching nutrition on the Internet and found out about the raw food diet. That made sense to me because they were saying to eat fresh fruits and vegetables in their natural form.

And I thought, why not? The more I read the more I was convinced this was the right food path. I totally changed my diet and took away all the food except raw fruit, vegies, nuts and seeds. After a few weeks of this diet I felt great! My old energy was back and I started losing the extra weight.

After five years on a raw food diet I started experiencing a problem that stemmed from a hormonal imbalance. I gave it some thought and modified my diet to include quinoa, buckwheat, rice, some eggs, meat, fish and healthy fats. I went back to thinking about my parents because they are 80 years old and still alive and healthy. I remembered that I grew up on meat and potatoes and nobody was overweight.

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I realized that everyone is an individual and bodies need different nutrients, as long as there is a balance of good quality whole unprocessed food and water.

It was my own journey back to health and an insatiable desire for knowledge that made me decide to make this a career. I was reading a lot about health and nutrition, educating myself, and I knew I wasn’t going to stop. I also knew there must be others out there looking for the same information and maybe I could provide a few shortcuts for them as well. So I decided I wanted to make this my career to help other people accomplish the same goal of health and wellbeing for themselves. To reach this goal, I enrolled in the Institute of Integrative Nutrition’s Health Coach training and received my certification in August 2013.

I bring my own life experience, education and research capabilities to guide clients in their quest for good health and balance. Typical health concerns in this country like weight problems, diabetes and heart disease are aggravated by imbalances and over-stimulation of natural systems. Many people have sugar imbalances—highs and lows in their blood sugar—and they just live with it; they feel this is just normal. All day long they drink coffee trying to stay alert and focused, but it doesn’t work because coffee doesn’t give you energy.

It merely gives you a very short-lived “second wind” and very quickly leaves you feeling depleted and drained. I have some simple basics that bring more energy and health. Good quality food is bursting with high energy.

Other energy “lifters” include juicing, meditation, enough sleep for your body (go to sleep at 10 o’clock), two or three good meals a day, pure water and exercise.

I cannot stress enough how important is to incorporate green leafy vegetables in your diet! Greens are hugely important because we are living surrounded by so much pollution than ever before. Greens are the “clean up crew” for our bodies. Whatever toxins are in the environment, these magic vegetables help get them out of the body. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutralize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful protective mechanism for the liver. They also help us feel more vibrant and alive and looking younger. Juicing green vegetables is an easy way to get enough vegetables in the diet. When you drink fresh-made green juice, it is almost like receiving an intravenous infusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down. Greens will improve your gut flora! Drinking green juice first thing in the morning can give you a natural energy boost without resorting to stimulants like coffee. Since the juice is already in an easily digestible form, it can help revitalize your energy levels within as little as 20 minutes… and this is only the beginning of its benefits.

We talk about our genetics controlling our path in health but it’s really the environment that controls and changes our genetics. Genes can be turned on or off depending on many things including what we eat, what we breathe, what we do and the stress in our lives—everything makes up our environment.

And do my clients see changes in their health when they seek my advice? It totally depends on the person. If they are ready to work and really serious about improving their health, they will get results. It’s unavoidable. Sometimes it is a struggle and that’s okay—we all have these ups and downs. But you need to understand why health is important to you.

You need to ask yourself a few questions: ‘How do I feel now and how do I want to feel in five years?

__________________ How do I feel now and how do I want to feel in five years? __________________ Do I want to feel like I feel right now or do I want to feel better?’

There’s always time to change your habits and your mind to radically improve your health. You can start anytime and you will be that much further along next week..

My job is to help you get and stay on the track. We’ll work to establish new and better habits and lifestyle choices. But I can’t do if for you. I’m here to provide motivation, education and guidance. I will help you learn, step-by-step, how to build healthy habits for a lifetime.

I want to be an example for people so they can see that I’m not only saying this, teaching this, but I am doing it myself. I really want people to see that it’s possible to feel their best and enjoy their life.”

Svetlana Savina

health coacher

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For Energy In the morning, each of us needs to have a boost of energy. Glass of light, balanced beverage is the best start of the day!

Fill yourself with energy before training, work or leisure with the family or friends.

»Good Morning Green Juice Makes 16 oz

Ingredients: •

1 oz of frozen kale juice

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1 green apple

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3 carrots

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1 cup pineapple

Directions: Unfreeze kale juice in a cup of room temperature water for 20 minutes.

Send all remaining ingredients through your juicer! Add kale juice! Enjoy!

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The high carb count and Vitamin C will get you ready to go. This is great for a pre-workout juice, or just a juice to start out your day with.

BLUEBERRY SPINACH SMOOTHIE MAKES 16 OZ INGREDIENTS:

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1 cup spinach (packed into measuring cup tightly)

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1 oz frozen wheatgrass/parsley mix

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1 banana

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1 cup blueberries (frozen or fresh)

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1 cup almond milk

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1 TBS chia seeds or hemp seeds

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10 drops stevia or 2 dates

DIRECTIONS:

Blend all together!

Add 1/2 TBS coconut flakes to the top, and possibly cacao nibs if you want!

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!

It is very important to instill healthy lifestyle habits in your children.

Vitamins and minerals will build strong body and an immune system. But even more important is drinking juices from early years. It will lead to caring attitude toward own body and health for the rest of life.

FOR KIDS Orange Juice Makes 16 oz

INGREDIENTS:

1 oz of frozen beet juice

2 oranges

2 carrots

Directions:

Unfreeze beet juice in a cup of room temperature water for 20 minutes. Send all remaining ingredients through your juicer! Add beet juice! Enjoy!

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Carrot juice adds extra minerals to the diet. Most people need these minerals desperately. Carrots appear to have a very bioavailable form of calcium that is also very helpful for almost everyone.

Pineapple Green Smoothie Makes 16 oz INGREDIENTS:

1 oz frozen kale/ginger juice mix

1/2 cup fresh or frozen pineapple

1/2 cup tightly packed spinach

1 small-medium banana, fresh or frozen

1/2 small apple (optional)

½ cup water or 4 ice cubes

Directions:

Blend and adjust if necessary!

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healthy recipes

For Digestion Ginger Green Juice Makes 16 oz, Serves 2

Ingredients: • • • • • • •

4 kale leaves 1/2 cucumber 1 medium carrots 3 celery stalks 1 green apples 1/2 lemon ½ oz of frozen ginger juice or 1 piece of ginger

W

e are what we eat. From the condition of our digesting system depends work of the whole body, how we look like and level of energy for working and leisure time. Furthermore, most of our health problems start from wrong digestion. Our juices can help you to normalize your digestion and get rid of your health problems.

DIRECTIONS:

Send all ingredients through your juicer!

Fermented Beet Kvass Makes 2 quarts Ingredients: • • •

T

his drink is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments.

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• •

3 medium or 2 large organic beets, peeled and chopped up 1 inch cubes 2 oz of frozen beet juice 1/4 cup whey (To make this recipe dairy/casein free, omit it and just use 4 teaspoons of sea salt instead of 2) 2 teaspoons sea salt filtered water

You can also use beet kvass in place of vinegar in salads and you can add it to soups in your plate (it should not be heated or it will lose all the beneficial enzymes).

Directions

Fermented BEET Juice Total Time: 23 min Prep: 15 min Cook: 8min Level: Easy

Unfreeze ginger juice in a cup of room temperature water for 20 minutes. Juice 1 lemon. Combine all ingredients! Enjoy!

This juice is very valuable for its medicinal qualities, and it makes a great digestive aid. Beets are packed with nutrients. They contain B vitamins, including a high amount of folates, which protect against heart disease, cancer and birth defects. Beets are also rich in vitamin C, iron, fiber, potassium, zinc, magnesium and phosphorus.

Ingredients: 3 zucchini (about 1/2 pound each), sliced lengthwise into 1/4-inch slices 1 tablespoon olive oil 1/8 teaspoon salt Pinch freshly ground black pepper 1 1/2 ounces reduced-fat soft goat’s cheese 1 tablespoon freshly minced parsley leaves 1/2 teaspoon lemon juice 2 cups baby spinach leaves 1/3 cup basil leaves

BonAppetit Preparation: Place beets, beet juice, whey and salt in a half gallon water containers (2 quarts). Add filtered water to fill the container. Stir well and cover securely. Keep at room temperature for 2 days. In winter, if your kitchen temperature is low, keep for 3 days. After this time, transfer to your refrigerator. You can start drinking your beet kvass. Once it is in the refrigerator, you can keep it for days or even up to a couple of weeks. It also gets better with time.

When you’ve drunk most of it, you can fill up the jar with water and keep at room temperature for another 2 days. The resulting brew will be slightly less strong than the first. After the second brew, discard the beets and start again. You may, however, reserve some of the liquid and use this as your inoculant instead of the whey.

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For Healthy Glowing Skin * Our skin is a mirror of our health. Cosmetics can only mask the problem, whereas juices help to maintain a balance of nutrients that directly affect your skin.

•

Ginger-Orange Green Juice Ingredients:

Kiwi, Spinach & Avocado Smoothie.

Makes 16 oz

Ingredients:

1 oz of frozen parsley juice 1 ½ cups coconut water 1 cup spinach 2 kiwis, peeled ½ avocado, peeled

• Directions: Add all ingredients to the blender and blend well.

For an even more filling and boosting drink, add a scoop of plain or vanilla-flavored pea protein powder.

Makes 16 oz

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1 green apple 1 carrot 1/2 cucumber 1 peeled orange 4 swiss chard leaves handful of spinach 1oz of frozen ginger/wheatgrass juice or 1 small piece of ginger.

DIRECTIONS: Unfreeze ginger/wheatgrass juice in a cup of room temperature water for 20 minutes. Send all remaining ingredients through your juicer! Add ginger juice! Enjoy!

Did you know that certain fruits and vegetables are

excellent for your skin? Certain ones will give you a nice healthy glow. When you consume them regularly, they can help ward of acne and help maintain a nice vibrant look.

Nutrition Facts Parsley is a popular herb rich in vitamins A and C. It also helps clear blemishes and maintain an even skin tone, while also cleansing the urinary tract, liver, and kidneys. Parsley has high levels of vitamin K, which can improve skin elasticity and speed up the wound-healing process.

* While all of these ingredients have healthy skin properties, spinach contains high levels of Avocado contains high levels of pantothenic acid folate (a vitamin that (also known as vitamin B5). A number of B vitamins, including B5, promote healthy skin by decreasing oil production and reducing the size of pores.

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may protect the skin from skin cancer).

meet the Nature’s gifts family

...the solution for your health problems.

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Diet Nutrition Calories

ForWe

Lo

Healthy lifestyle is the best diet. Healthy eating is one of the most important components of a healthy lifestyle.

Drinking juices every morning is easy and tasty start toward body of your dream.

Pure Green Juice

Drink this daily and watch the pounds come off without fuss.

Makes 16 oz

• Ingridients

2 stocks of celery 1 cucumber 1 lemon 4 romaine leaves 1 oz of frozen parsley juice

1 oz of frozen wheatgrass Directions: Unfreeze parsley and wheatgrass juice in a cup of room temperature water for 20 minutes. Send all remaining ingredients through your juicer! Add parsley and wheatgrass juice! Add ice to a glass and pour in the pure green super juice. After each mouthful, take a bite of the orange.

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PAPAYA SMOOTHIE Makes 16 oz

Ingridients:

Smoothies could be your best-kept weight-loss secret; the blended beverage offers you tons of nutrition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your metabolism first thing in the morning.

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1/2 cup pineapple 1/2 cup papaya 1 frozen banana 1/4 cucumber (with skin) 1 cup coconut water 2 cups spinach 1 oz of frozen chard juice Directions: Add all ingredients to the blender and blend well. Enjoy!

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For Beginners It takes around 25 days to form your habit. We hope that our juices will help you to form this habit in easy and tasty way.

Simple Green Juice Makes 16 oz

Ingredients: • • • • • •

1 oz of frozen kale juice 1 cucumber 4 celery stalks 1 green apple 10 green seedless grapes 1 kiwi

Directions: Unfreeze kale juice in a cup of room temperature water for 20 minutes. Send all remaining ingredients through your juicer!

Add kale juice! Enjoy!!!

Green Luck Smoothie Makes 16 oz

Ingredients: • • • • • •

1 cups spinach, fresh (tightly packed) 1 oz of frozen kale juice 1 cups water 1 cup mango 1/2 cup pineapple 1 banana

Directions: Tightly pack your leafy greens into a measuring cup and toss into blender. Add water and blend together until all leafy chunks are gone.

Next add in mango, pineapple and bananas and blend again.

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just a fewtips

»01

Use

at

least

one frozen fruit to chill your smoothie.

»02 If you aren’t a big fan of bananas, feel free to substitute with another fruit, like extra mangos. You can even freeze the bananas first to reduce the flavor and add some extra chill to your smoothie.

»03

As a much more appealing al-

ternative for children, you can mix the Wheatgrass Juice with youghurts, juices or smothies. We guarantee it will work simply wonderful!

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invest in your health It’s goign to pay you back be Healthy, be Happy!

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