Crazy Sexy Juices eBook

by Kris Carr& the Crazy Sexy Community

Copyright © 2012 by Kris Carr

All Rights Reserved. No part of this book may be reproduced or redistributed in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the publisher.

Published in the United States by:Crazy Sexy Wellness, LLC, PO Box 207, Woodstock NY 12498

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Disclaimer: This book contains affiliate links that compensate our company should you make a purchase.

The information contained in this book is intended to help readers make informed decisions about their health. It should not be used as a substitute for treatment by or the advice of a professional healthcare provider. Although the author

and publisher have endeavored to ensure that the information provided herein is complete and accurate, they shall not be held responsible for loss or damage of any nature suffered as a result of reliance on any of this book’s contents or

any errors or omissions herein.

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Special thanks to:

Editor: Corinne Bowen, corinnebowen.comGraphic Designer: Martha Amaya, chiquiya.com

Consultant: Jenny Shih, jennyshih.com

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http://www.chiquiya.com

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Contents

Crazy Sexy Juices and Succulent Smoothies | 4

INTRODUCTION .......................................................................................................................................................................................................................................................... 7

Spotlight: Chlorophyll .................................................................................................................................................................................................................................................10

I Sing The Body Electric .............................................................................................................................................................................................................................................10

Spotlight: Enzymes .......................................................................................................................................................................................................................................................11

MY STORY ......................................................................................................................................................................................................................................................................12

GETTING STARTED .................................................................................................................................................................................................................................................14

Juicing vs. Blending ......................................................................................................................................................................................................................................................14

Juicing: Ins & Outs ........................................................................................................................................................................................................................................................15

Spotlight: Glycemic Index ..........................................................................................................................................................................................................................................16

Choosing a Juicer ...........................................................................................................................................................................................................................................................16

Wheatgrass ......................................................................................................................................................................................................................................................................18

Blending: Ins & Outs ....................................................................................................................................................................................................................................................19

Spotlight: Superfoods ..................................................................................................................................................................................................................................................20

Spotlight: Nut Milk .......................................................................................................................................................................................................................................................21

Choosing a Blender ......................................................................................................................................................................................................................................................22

HELPFUL TOOLS.......................................................................................................................................................................................................................................................22

SHOPPING .....................................................................................................................................................................................................................................................................23

LIFESTYLE. ...................................................................................................................................................................................................................................................................24

On The Road ....................................................................................................................................................................................................................................................................25

Contents


Tick Tock ...........................................................................................................................................................................................................................................................................26

Fasting/Detox .................................................................................................................................................................................................................................................................26

Spotlight: Phytonutrients ..........................................................................................................................................................................................................................................27

Crazy Sexy 1-Day Fast .................................................................................................................................................................................................................................................28

Overcome Emotional & Mental Hurdles .............................................................................................................................................................................................................30

RECIPES ..........................................................................................................................................................................................................................................................................32

Juice Recipes ...................................................................................................................................................................................................................................................................32

Smoothie Recipes ..........................................................................................................................................................................................................................................................48

NUTRIENT DENSITY GUIDE .............................................................................................................................................................................................................................63

PICK OF THE CROP .................................................................................................................................................................................................................................................70

RESOURCES ..................................................................................................................................................................................................................................................................77

Wheatgrass Delivery ....................................................................................................................................................................................................................................................77

Community Supported Agriculture (CSAs) ........................................................................................................................................................................................................77

Farmers Markets ...........................................................................................................................................................................................................................................................77

Alkaline/Acid Charts ...................................................................................................................................................................................................................................................77

Veggie Delivery...............................................................................................................................................................................................................................................................77

Juice Delivery ..................................................................................................................................................................................................................................................................77

Juicing and Fasting .......................................................................................................................................................................................................................................................77

pH ........................................................................................................................................................................................................................................................................................77

Contents


Glycemic Index ...............................................................................................................................................................................................................................................................77

Colon Therapists ...........................................................................................................................................................................................................................................................77

RECIPE INDEX ............................................................................................................................................................................................................................................................78

ABOUT KRIS CARR .................................................................................................................................................................................................................................................79

STAY CONNECTED! ..................................................................................................................................................................................................................................................79

Thank you to our Crazy Sexy Contributors .........................................................................................................................................................................................80

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This is also a community recipe book! In each of my Crazy Sexy books I always have a posse. When I was thinking about creating this project I thought, “What if my readers were the crew? Many of them have been following my lifestyle from the start and have treasure troves to share. Yes!” It just felt so right. So I put the call for recipes out to my Twitter followers, Facebook fans and newsletter subscribers. As always, the response blew my mind. Can you say over 300 submissions within a few days? Now for the problem: It was incredibly difficult to choose! In the recipe section, you’ll find their tasty and invigorating juice and smoothie creations. These reci-pes work. They are tried and true. Use them to inspire your own. Thank you, dear posse. I just love you.

Even though I love a mean green drink, you may find that other fruits and veggies are on your all-star team. The wide array of recipes from our rock star contributors ranges from sweet to savory to spicy. I know you’ll find many to satisfy your needs.

Speaking of fruits and veggies, most of your produce should be organic (when possible) to get the most nutrients. I know organic produce can seem more expensive in the short-term, but your long-term health and longevity will benefit. The good news is that some conventionally-grown fruits and veggies are perfectly fine to buy. To make sure your dollars are spent well, check out the Dirty Dozen and Clean Fifteen.

Food grown with the most pesticides,ranked from worst to bad

1. Peach 2. Apple 3. Bell pepper 4. Celery 5. Nectarine 6. Strawberries 7. Cherries 8. Kale 9. Lettuce 10. Grapes (imported) 11. Carrot 12. Pear

Food grown with the least amount ofpesticides, ranked from best to not-so-good 1. Onion 2. Avocado 3. Sweet corn 4. Pineapple 5. Mango 6. Asparagus 7. Sweet peas 8. Kiwi 9. Cabbage 10. Eggplant 11. Papaya 12. Watermelon 13. Broccoli 14. Tomato 15. Sweet potato

THE Dirty DOZEN THE Clean FIFTEEN


Benefits & PhilosophyRejuvenating, green, alkaline juices and smoothies are the life-blood of the Crazy Sexy diet and lifestyle. Juicing and blending your organic fruits and veggies are the best and quickest ways to reduce inflammation (the root cause of most chronic disease) while hydrating your body, drenching your cells in life-giving nutrients and even repairing your DNA. Yes, you read that correctly. Say hello to boundless energy, glowing skin, clear eyes, improved digestion and exceptional health and happiness. Say goodbye to toxins, excess weight, sugar cravings, addictions, premature aging and a lacklus-ter appearance.

Want to build an immune system strong enough to keep you vibrant during cold season? Are you facing a health challenge and look-ing for a way to participate in your well-being? Think of your green juices and smoothies as your personal booster shot in a glass. In fact, juicing is the cornerstone to the best disease reversal programs in the country.

Respected wellness centers like Optimum Health, The Hippocrates Health Institute and Ann Wigmore, as well as countless others build entire healing curriculums around the power of juice. Nature heals and repairs the body. We just need to get out of the way and allow plant medicine to do its thing. “But can’t I just get the store-bought stuff and be done with it?” Sorry, Charlie. There’s no magic bullet. We gotta keep it fresh and real. The heat-pasteurized, sugar- and preservative-laden bottled varieties can stay on the supermarket shelves, thank you very much.

Not all the recipes in this book will follow my personal 3: 1 formula, and that’s OK.Variety is the spice of life, and even I get bored from time to time. I give you my ratio because most people add too much fruit. As you build your own practice, you may tweak the ingredients of the recipes in this book. In fact, I rarely follow a recipe as it’s written. We’re all different. What you like and what I like (or what my posse likes) won’t always be the same. Get my point? It’s important that you do because I don’t want you to worry or bring fear/doubt into your kitchen: “If I don’t do it exactly right it won’t work, and I will fail.” Oh my, dump that idea. It’s small and boring and just plain untrue.

The 3: 1 Ratio: Whether I’m juicing or making a smoothie, I try to stick to a 3 to 1 ratio of veggies to fruit. It’s a good rule of thumb if you want to keep your drinks alka-line (AKA health-boosting). At the same time, you can make a plethora of nutrient-packed potions without a ton of vegetables (I just like giving you the inside scoop on my personal Crazy Sexy regime).

Example: Cucumber, Lettuce, Celery + 1 Apple


I Sing The Body ElectricYou (and all life for that matter) are a network of chemical reactions and electricity. For your spark to ignite, you must get the proper nu-trition. A nutrient dense, plant-based diet is the catalyst for these life-supporting activities. When we lack certain nutrients, say calcium or iron, imbalances occur. The longer we take to course correct, the more damage is done. In addition, if we flood our bodies with anti-nutrients (trans fats, high fructose corn syrup, etc.) or too many fats, proteins, sugars, salt and so on, the excess creates stagnation and blockages that result in clogged arteries, weight gain, poor circula-tion, lack of oxygen and energy—just to name a few. Now for the good news: When we cleanse our bodies with liquid nutrition, we release the toxic blockages that halt our flow. We feed our cells and tidy up our blood, tissues and organs. This process allows the spark of life (chemical reactions and electric charge) to re-ignite. Guess what happens next? Our body smiles, and the healing begins.

Spotlight: ChlorophyllOur plant friends use chlorophyll to convert majestic sunlight into pure energy. When we eat or drink veggies, chlorophyll helps us perform the energy-boosting functions that allow plants to thrive. Chlorophyll—the “blood” of plants—is actually quite similar in molecular structure to our own blood. Think about the power of adding these health-enhancing functions to your daily life: healing and detoxifying your blood, increasing red blood cell production (more oxygen!), easing inflammation, the ability to bind and remove toxic heavy metals (like mercury) and strengthening your immune system. How can you pass that up? Plus, juicing and blending break down plant walls, which makes the chlorophyll more accessible and absorbable, there-fore increasing its ability to enter your bloodstream and work its magic.

When was the last time you got your daily five servings of fruits and vegetables? For some people the answer is “never.” A recent study revealed that more than 50 percent of adults had less than a serving of fruit per day (defined as one piece) and no vegetables whatsoever, unless you count French fries. And guess what? Many experts suggest that we actually need more than the recommended number of daily servings.

The variety and amount of produce you can pack into your glass beats your plate any day. It takes over a pound of veggies to make just one juice! If you sat down to eat the number of vegetables and fruits that easily fit in one serving of a juice or smoothie, your jaw would cry for mercy. For example, an average juice day at Casa Carr includes a head of romaine and kale, 4 cucumbers, 2-3 apples, a lemon, 4-5 stalks of celery and so on. That’s a lot of pro-duce! And a lot of nourishment. No way I’m sitting down to chomp all that.

Can you believe that you have the power to create a phenom-enal healthy shift for your body and mind with fresh juices and smoothies? These alkaline healers deliver a burst of antioxidants and phytochemicals, vitamins, minerals, chlorophyll, enzymes; build red blood cells; enhance brain function; balance blood sugars; sup-ply plant protein and purge tons of icky poisons from their hiding places. Acidic, chemical-loaded sugary drinks, soda, dairy, cof-fee and booze can’t do that. They pillage your body. Sadly, many people grab a dehydrating coke when they’re thirsty or a danger-ous “energy drink” when they’re tired. If they only knew they could rehydrate and have explosive energy with juices and smoothies. Oh, and how about good old-fashioned filtered H2O? Water is sexy. It’s better than any beauty product on the market. Make sure you sip it throughout the day. If you’ve drinking lots of liquid nutri-tion, you won’t need as much, but you’ll still need it.


Tilting the pH scale in the alkaline direction is simple with a diet filled with mineral-rich plant foods and low in processed foods and animal products. Alkaline boosters include dark leafy greens, wheatgrass, veggies, green juices, smoothies and certain grains. Eating these goodies floods our bodies with chlorophyll, enzymes, vitamins, minerals and oxygen.

While a slightly alkaline pH is ideal for optimal health, that doesn’t mean you have to eat and drink 100 percent alkaline foods. Some slightly acidic foods are necessary for proper nutri-tion, for example, certain beans, grains and nuts. It’s the highly acidic foods that you need to remove or at least drastically reduce from your diet to create a healthy environment for your cells.

Spotlight: EnzymesEnzymes are your body’s work force. They’re the busy build-ers and demolition teams that constantly tear down and rebuild the body. Thousands of enzymes are working in your body right now to support everything from digesting your green juice to healing your paper cut. Digestive enzymes help break down food, while metabolic enzymes run the rest of the show by orchestrating the biochemical reactions that fuel every cell in your body. Since high temperatures destroy enzymes, it’s important to incorporate lots of raw foods in your diet. Also, as we age we produce fewer enzymes. Fresh juices and smoothies flood the body with enzymes that can be used for digestion and repair.

A pHabulous RefresherYou’ll notice me throwing acid and alkaline education bombs throughout the book. So what does that mean?

The quality and cleanliness of your inner ecology will determine your overall health. Life is more connected than we think. You have rivers, lakes, streams and terrain right inside your body. Everything from cancer cells to healthy cells to ocean life is affected by pH (the level of acidity/alkalinity). Our cells are happy and healthy when they live in a slightly alkaline environment (a pH between 7.365 and 7.45). So what the heck does that mean? The chemistry of your body’s fluids and tissues can be measured on a pH scale of 0-14. Seven on the pH scale is neutral. Your body becomes more acidic as your pH drops below seven and more alkaline as it rises above seven. Cells, whether they’re in your body or in your natural world, are peak performers when living in a slightly alkaline envi-ronment (a pH of 7.365). As with most health-related barometers, balance is everything.

The standard American diet (SAD) is filled with inflammatory, acid-ic foods, such as dairy, meat and refined sugar. On its quest for balance, your body mines minerals from your bones, teeth, tissues and organs to neutralize acids. This process leads to osteoporosis and other health challenges.

The same dynamic occurs in your outer environment. Increased carbon emissions have hiked up the acidity in our ocean waters causing a dip in pH. To restore alkalinity, the ocean pulls minerals from marine critters, specifically those with shells. This imbalance is pushing many species toward extinction.


My StoryIf you’ve been hanging around the Crazy Sexy scene, chances are you’ve heard my story. But in case you haven’t, here’s the nutshell version: On Valentine’s Day in 2003, I was diagnosed with a rare and incurable stage IV cancer—a hard to pronounce (and spell) sarcoma to be exact. The cancer I have presents in 3 ways: 1) It can just sit there, stable and dormant. 2) It can be very angry and aggressive from the start, or 3) It can switch from stable to aggres-sive at any time, out of nowhere, for reasons Western medicine doesn’t understand. Obviously I hoped for the stable, watch and wait type. And I also hoped that it would never change. Only time would tell.

This whiskey tango foxtrot moment (that’s military lingo for WTF?!) sparked a deep desire in me to stop holding back and start living like I mean it. Since I couldn’t do chemo, radiation or have surgery (none available), I decided to look outside the box to feel better and participate in my health and happiness. Doing nothing felt totally disempowering, so I sold everything and hit the road on a deep healing pilgrimage. To learn to live with cancer I had to first learn to make peace with that very terrifying notion. What would that be like? Would my life get stuck in a holding pattern? Would I be able to sleep at night? Once I got my cancer sea legs, some interesting ah-ha irony sank in. While learning to live with cancer was a nutty idea, what I found more wack-a-doodle was that I wasn’t really “liv-ing” in the first place.

I was stuck and sad and tired. I struggled with my weight and low self-esteem. I loved bad men, drugs, booze and anything that pushed my personal edge. I had no idea how to take care of my-self, what to eat, how to kick my insomnia, allergies and a long list of “isms” or how to deal with negative emotions, limiting beliefs

Most of the time, all you need is a little common sense to identify highly acidic foods, although there are numerous charts online that list alkaline and acidic foods in detail. As previously mentioned, refined sugars and grains, soda, coffee, meat, milk, cheese, alcohol and anything heavily processed are just a few examples of acidic foods that would fall below seven on the pH scale. On the flip side, alkaline foods such as veggies, greens, almonds, sprouts, avocado, millet, some fruits and of course, green juices and smoothies are a pH of seven or above.

Want to gauge your pH level? I recommend using litmus paper strips to test your urine. For best results, you should wait until your second tinkle of the day (before breakfast). Your pH should fall between 6.8 and 7.5 for ultimate vitality, but don’t get obsessed with numbers. Your pH level fluctuates throughout the day. Nothing is black or white. This is just a quick snapshot. But this much is true: It’s not about what you eat or drink occasionally. Your body forgives those digressions. Good, strong health is determined by what you eat and drink (and think) on a daily basis. That’s why it’s so impor-tant to approach this as a lifelong practice. Don’t strive for perfec-tion. Strive for overarching consistency.

Just remember this basic principle: Consume a diet filled with plant-based alkaline foods and drinks and deal with the emotional stuff that’s holding you back and you’ll create an inner environment that allows you to heal and thrive!


and so on. I basically had to rebuild myself.

What I learned transformed my life forever—now it can transform yours. If you’ve read my previous books (especially Crazy Sexy Diet) then you know what I’m talking about. If you haven’t, what are you waiting for? The philosophy and practice I lay out will change your life. It may even save it. How can I be so sure? Personal expe-rience aside, we’ve received hundreds of testimonials—observable evidence that this powerful lifestyle works. Big time.

If you take only one gem from all the jewels I teach, let it be mak-ing juices and smoothies. Juicing and making green smoothies has increased the quality of my life (and countless others), and I dare say it’s probably increased my longevity as well. It’s the one daily practice that I will never abandon. Because at this point in my journey, I feel “off” when I miss more than a day or so. And I don’t know about you, but I no likey feeling “off.” I have too much revolu-tionizing to do!

This book is filled with everything I know about juicing and blend-ing. Do this: Drink your fruits and vegetables. Do it daily. Start with one liquid elixir per day and inch up to 2-3 over time. And as you up your juice intake, feel free to reduce your crap intake. Trust me. This is it. The medicine. The muse. The game-changer. It won’t let you down—only you can do that.

It’s been nearly 10 years since my diagnosis, and thankfully, the disease hasn’t progressed. I feel fantastic (better than my pre-cancer days), and I’m so grateful to have a compass and blueprint for healthy living. My wake-up call taught me how to listen to my bril-liant inner GPS, brought me back to nature (my church), the garden and the people and animals who set my heart ablaze. I learned that a nutrient-dense, plant-based diet is superior, the standard American diet kills, juice ROCKS, smoothies RULE, stress sucks (all life-force), exercise is non-negotiable, joy is utterly contagious and

having fun must be taken seriously. Are you ready to learn what I know? Fantastic! Let’s start.


http://www.amazon.com/dp/1599218011?tag=crasexlif-20&camp=0&creative=0&linkCode=as1&creativeASIN=1599218011&adid=11TNVPMSG5RY8RJ3MTQ5


Getting StartedIf you’re new to green drinks, pace yourself for an enjoyable experience. Try integrating a juice or smoothie into your morning routine for a couple weeks and then up your game from there.

Your taste buds will also need some time to catch up, especially if they’re used to Red Bull and mocha lattes. I suggest beginning with gentle veggies such as romaine, cucumber and sweet pea sprouts, and then experimenting with the stronger stuff like kale, parsley and dandelion greens. Your green drink practice should make you shine, not shudder.

One thing you’ll want to do first is organize your kitchen. Set up a juicing/blending station. Make sure your tools of the trade are accessible. If they live in that useless (and hard to reach) cabinet over the fridge, you may not use them as much. Over time you’ll get in a rhythm. You’ll build a system. And it will all flow from start to easy, glorious finish. Above all, relax and have fun. They’re just juices and smoothies!

Juicing vs. BlendingWhat’s the difference between juicing and blending? If I had a cucumber for every time someone asked me that question, I’d be a very happy (and alkaline) lady. Each method has its unique perks, but they are both fabulous ways to feed your body lots of nutrient-dense veggies, tout de suite.

The difference is simple. Juicing extracts the liquid (the heart and soul) from vegetables and fruits leaving the fiber in the catch bucket (great for veggie chips, compost or to sprinkle over dog food). Just think of the volume of veggies you can pack in your glass, sweet unicorns! As I mentioned earlier, even those of us with the heartiest of appetites would find it challenging to consume the same amount of raw vegetables and fruits with a fork. “But I thought fiber was good for you?” Yes, beautiful. You’re right, and if you’re followingmy Crazy Sexy Diet recommendations (eating whole foods, low-glycemic fruits and raw veggies), you’re getting plenty of it.

Blending on the other hand … blends! The produce is whirled and pureed into scrumptious smoothies, fiber and all.

So what’s all the fuss over which is better? It depends on what you’re looking for in your drink du jour. I have to say that juicing is my main squeeze. Green juices and smoothies do share many healthful benefits, but for the purpose of repair and renewal,juicing takes the cake. Juices are easier to digest and assimilate. Digestion uses an enormous amount of energy. This is one of the reasons I tell people not to overeat or chow down late. Your body does a deep clean at night. If you’re stuffed to the brim, it mustsuspend service to deal with your turkey leg.

Juices are predigested (the juicer does all the work!) Therefore, juices need very little if any digestion. As a result, your body can shift its healing efforts to other, more critical efforts. Juicing is the easiest way to get phytonutrients in their most absorbable form be-cause the concentrated nutrients go straight into your bloodstream. Most days, I juice 16 ounces in the morning and save another eight ounces for the afternoon (more on that later).



But make no mistake about it—blending rocks too. Blending is a surefire way to pack leafy greens into your diet (especially those that you may not find all that palatable). They’re also a great way to sneak veggies into finicky kids meals. Some folks find green smoothies to be more filling since they contain fiber, which is es-sential for keeping your system clean and running smoothly (if ya know what I mean). I whip up a smoothie a couple times a week to mix up my routine and tickle my taste buds with texture and jazzy ingredients that aren’t juicer friendly (Please don’t juice your al-mond butter). So do what’s right for you. It may change over time. Go with the flow as you embrace this new lifestyle.

Juicing: Ins & OutsWhen?Mornings are my favorite time to juice because it starts my day off with a boost of alkaline, plant-powered nourishment. By drinking veggie juice first thing, I’m extending my nightlong fast and allow-ing my body to continue cleansing and repairing. Also, due to the process of metabolic waste and repair, we’re more acidic in the morning. Rather than feeding the beast with a cup of acidic joe, dial up your alkalinity with a glass of juicy goodness. Afternoons are a great time to juice as well. When I experience a mid-day energy slump, juice puts the pep back in my step.

Basic Crazy Sexy Juice FormulaThe base of your juices will produce the most volume. I like to use super-alkaline cucumber and electrolyte-rich celery. Next, focus on your leafy greens. If you’re new to juicing, add a handful at first, let your taste buds adjust for a few days of juicing, then add more.

Any combination of kale, romaine, spinach, collards, cabbage, dandelion, parsley and the like will kick the nutrients in your glass into high gear. Romaine and spinach have a milder taste, so they’re great for newbie juicers. Add some low-glycemic fruit if you like.Remember the 3:1 ratio of veggies to fruits will keep you from peak-ing on too much sugar.

As I mentioned earlier, not all of your juices have to be super green. If a particular recipe tastes too sweet to you (or too bitter for that matter), tone it down or dial it up to suit your palate with my juice tips (below). Finally, after juicing your fruits and veggies, con-sider adding some sparkle with a few fresh ingredients. Here’s a list of my favorite ways to give juices a twist. There are many more clever touches in the recipes section as well.

Juice Tips to Combine Flavors for Your Tastes

Add spice with radish or a small knob of ginger (a little goes a long way).

Tone down the “green” taste and add a zesty tang with a peeled lemon or lime.

Give your juice a fresh flourish with a few sprigs of mint.

Kick up the protein with some sprouts, particularly sweet pea and sunflower (the tastier variety).

If you’ve found yourself, as my dear friend Gina would say, “plugging and chugging,” try mellowing out the mixture with a carrot or a sweet bell pepper. Need a little more sweetness? Add a piece of low-glycemic fruit like a pear or green apple.


Just remember to go easy on the sweeter fruits if you’re healing from cancer, have diabetes or are prone to bacterial or yeast infections. Sugar is sugar. And sugar feeds the nasty stuff. Now that doesn’t mean you can’t use a piece or two of fruit (in my humble opinion); just be mindful if you’re in the midst of a medi-cal life lemon. Let your own palate be your guide. To do that, you can’t be afraid to make mistakes. Play and create. OK?

Choosing a JuicerGearing up for juicing has never been easier.

There are plenty of green machines on the market to satisfy any budget, although the cheapest ones may not make you happiest. Think of your juicer purchase as an investment in your long-term wellness and everyday energy and radiance. We want to squeeze every possible ounce of goodness into our glasses. Crappy juicers produce little yield. You’re going to be spending money on organic (when possible) fruits and veggies. We don’t want them flying through your juicer with only a few swigs of juice to show for it. That’s not great for your health or your piggy bank.

Centrifugal Juicers (GOOD)I have three juicers, but my centrifugal juicer is my best bud. I love it mostly because it’s easiest to use and clean, which means I’m going to juice more. Centrifugal juicers tend to have a wider mouth, so you don’t have to cut your produce into itty-bitty pieces beforehand. Big timesaver.

As a rule of thumb, any food that has a GI rank below 60 is a good choice, especially if you need to watch your blood sugar. In fact, people who stick to a low-GI diet are less likely to de-velop diabetes and other medical life lemons. And guess what? Not only can low GI diets prevent nasty diseases, they can also help to stabilize or even reverse them. Cartwheel time! Common low GI fruits include: lemon, green apple, berries and pear. For more information, check out books by Jennie Brand-Miller or the work of Dr. David Jenkins (the founder of the GI concept).


Spotlight: Glycemic Index The glycemic index (GI) is a measure of how quickly and how high a particular carbohydrate raises your blood sugar level. GI is a numerical ranking system that compares a given food to white sugar.

Because white sugar is all carbohydrate, it’s designated 100 on a scale of 0 to 100. The GI is a measure of carbs only; fats and proteins have no effect on the score. Foods with a high GI value are almost always refined, simple carbs. These foods break down quickly and rapidly release glucose into your bloodstream.

Next, insulin levels spike. If you’re body is continually bom-barded, then over time you open the door to disease. Con-versely, foods with low GI values tend to be unrefined, com-plex carbs. They don’t create the blood sugar/insulin spikes that lead to imbalance.

The difference between high- and low-GI foods lies mostly in how much fiber they contain. Fiber slows the digestion of sugars and keeps you even and peaceful. That’s why a plant-based, low-GI diet is one of the central tenets of the Crazy Sexy lifestyle.

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http://static.ewg.org/reports/2011/foodnews/pdf/2011EWGPesticideGuide.pdf

So how do these babies work? Your veggies and fruits are pushed through a chute into a fast-spinning mesh basket with a grated bot-tom. Next the produce is shredded and spun, sending the juice into a pitcher and the pulp into a separate basket. Voilà!

On the downside, high-speed spinning causes the juice to oxidize (think rust) faster than it would with a masticating or twin gear juicer. Since the enzymes in your juice begin to break down imme-diately, it’s best to drink it within 20-30 minutes. Saving some for later? Of course! But don’t tell the raw food police who believe that all juice must be consumed within15 minutes of juicing. Well, if you live on a commune that might work for you.

If you’re like me, there’s only time to juice once per day, so make the best of it. When everyone else is drinking coffee at 4 pm and you’re drinking your second juice (though you may have lost some nutrients), who do you think is making the healthier, crazier, sexier choice? YOU! In my humble opinion, your fresh veggie juice will keep for several hours if you refrigerate it in a mason jar. Be sure to fill it to the tippy top and secure the lid so it’s airtight. We want to keep as much oxygen out of the jar as possible, since oxygen eats away at the enzymes and nutrients in your juice.

What about overnight? Will a centrifugal force juicer allow your beverage to last that long? Well, maybe, not really, sometimes … Most of the time it spoils. If your juice is stinky or brown, it’s gone. Fully oxidized and rotting = P.U.!

Masticating Juicers (BETTER)These lovelies operate a bit like our pearly whites—they grind or chew up the produce to break the pulp down. The juice is then gen-tly squeezed through a stainless steel screen.

Since these juicers run at slower speeds than the centrifugal ma-chines, the oxidation is slower, so more of the nutrients are re-tained. Score! In a well-sealed mason jar, your juice from a masti-cating juicer will keep in the refrigerator for a day or two.

Twin Gear Juicers (BEST)You’ll get the most liquid sunshine out of your fruits and vegetables with this rock star. The produce is pressed between two interlocking roller gears and the juice is slowly squeezed out. Slow and steady wins the oxidation race once again, this time giving you up to 72 hours of nutrient-rich juice. The powerful gears can handle fibrous veggies like wheatgrass, plus you’ll be able to make other goodies like nut butters! If you’re only interested in juicing wheatgrass, a hand crank juicer is super-affordable, but keep in mind that it won’t juice your veggies and fruits.

Still, there are a couple of cons to consider with the masticating and twin gear juicers. You’ll spend more time juicing with these ma-chines and more time cleaning them. They’re also heavier and can take up more counter space.

Norwalk Hydraulic Press (BESTEST)If you’re ready to flex your juicing muscles (and have oodles of cash to spare), check out The Norwalk juicer. This machine literally presses the juice out of fruits and veggies including tough-to-juice grasses like wheatgrass. This powerful juicer provides 50-100percent more juice, which contains 3-5 times the vitamins and min-erals than juice from other machines. The Norwalk Press is mostly used for commercial purposes. But I had to add it to the list. Hey, a girl can dream!


Before you select a juicer, ask yourself the following questions, and be honest! How much prep time am I willing to invest in my daily juicing?

How much cleanup am I willing to endure on a daily basis?

What’s my budget?

Will I be juicing wheatgrass?

What’s more important: The shelf life of my juice or the time/effort it takes to make my juice?

How much space do I have?

My top choices for juicers:

Centrifugal – Breville Ikon multispeed, Breville Juice Fountain Compact, Omega 4000 Masticating – Champion Juicer, Hurom Slow Juicer Twin Gear – Green Star Juice Extractor, Samson Ultra Juicer

Hand-crank – Healthy Juicer (great for wheatgrass)

Look for juicer deals, discounts and coupons on Amazon.com, eBay, Craigslist and at stores like Bed, Bath and Beyond.

Bottom LineUltimately, the best juicer for you is the one you’re going to use. You can’t go wrong with any of the juicers I’ve recommended as long as you’re ready to juice on a consistent basis. Keep your juicer in a place you’ll see it every day. Clean it as soon as you’re done using it, so that it’s ready to go the moment you’re ready to juice again. Look at your juicer purchase as a fresh start. You’ve taken your first step toward a glowing new you! Celebrate by drinking your first green juice in a champagne glass and toast to becoming an active participant in your health.

WheatgrassWheatgrass juice gets the Olympic gold medal in health. Widely acclaimed for its nutritional and therapeutic properties, these mini-lawn lookalikes contain one of the most potent concentrations of chlorophyll in nature.

In “The Wheatgrass Book,” author Ann Wigmore (the big kahuna of chlorophyll) explains that wheatgrass juice “increases red blood cell count and lowers blood pressure. It cleanses the blood, organs and gastrointestinal tract of debris.” Ann also points out the laun-dry list of benefits you’ll experience if you add wheatgrass to your repertoire.

Wheatgrass:

Stimulates metabolism. Reduces over-acidity in the blood.


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Relieves many internal pains, such as peptic ulcers, ulcer ative colitis, constipation, diarrhea and other complaints of the gastrointestinal tract.

Protects us from carcinogens. Strengthens our cells.

Detoxifies the liver and bloodstream.

Neutralizes environmental pollutants.

Basically, wheatgrass has got it going on, and you’d be wise to get some liquid sunshine for yourself. You might assume that wheat-grass would be hard to come by, but that’s not the case. Many health food stores carry it, and you can even get a shot at Jamba Juice. I’d be surprised if almost all juice bars and raw food joints didn’t have wheatgrass on the menu.

There are numerous home delivery services as well. Pop “wheat-grass delivery” into Google to find a local provider and get fresh wheatgrass sent straight to your doorstep! There are also a few websites listed in the resource section.

You can also shop online, where you’ll find a number of sources that will provide you with inexpensive, easy-to-use wheatgrass growing kits (some even come with their own soil) or ship the live stuff right to your front door. My go-to wheatgrass guy is MichaelBergonzi (wheatgrass wunderkind and sprouter extraordinaire). Check out his website at wheatgrassgreenhouse.com to discover everything you need to know about this celebrated green.

If you decide to juice wheatgrass in the comfort of your own kitchen, use a twin gear juicer or an inexpensive hand-crank model. I use the latter. The Healthy Juicer is compact, lightweight and only $28! It’s simple to operate, easy to clean and ideal for travel. Wheatgrass may not taste like sunshine, but it will make you glow from the inside out. By the way, taking a sip of pineapple or apple juice as a chaser will help to balance out wheatgrass’ eau de earthiness!

Blending: Ins & OutsWhen?A tall glass of blended green goodness is my idea of a Happy Meal anytime. If only there were smoothie drive-throughs.

These badass blendies balance the body’s pH and blood sugar (thanks to our pal fiber). Plus, said fiber soaks up toxins and ush-ers them out of your system. When I’m looking for a hearty break-fast, an easy snack, am pressed for time and can’t make a decent meal, need to quell a craving for Oreos (Double Stuf) or if I want a little mood booster (from good fats and superfoods), I go the blend-ed route. Also, if juices bother your tummy, smoothies are a great alternative.

Smoothies allow you to use foods that your juicer wouldn’t appreci-ate but your body will thank you for. For example, unless you have a masticating, twin gear or press juicer, sprouts will go to waste. Centrifugal juicers are useless for sprouts. You put them in, and they shoot out—mostly untouched. Unless you have a top-shelf juicer, toss them in the blender instead.


http://wheatgrassgreenhouse.com

Smoothie Tips to Combine Flavors for Your TastesHere are some of my most coveted smoothie additions. These in-gredients are also helpful if you’re trying to offset the veggie taste. My contributors have many more fantastic smoothie ideas in their recipes, too.

Avocados are one of my staples. They add good fats, which lower blood cholesterol, plus Vitamin E, B vitamins and folic acid. They also make your drink creamier.

When your bananas are yellow and firm, peel/cut them up and put them in your freezer before using for super creamy smoothies. The potassium in bananas helps fight high blood pressure and they are known as a natural antacid.

Frozen melon is heavenly in your blended drinks and provides a healthy dose of Vitamin A (great for your peepers) and Vitamin C (boosts immunity—take that, free radicals!)

Nut butters give your smoothies a protein pow. Check the ingredient label to make sure your jar contains nuts only. Almond butter (organic and raw, when possible) is my favorite variety, but you can try everything from sunflower to ca- shew.

A teaspoon of cinnamon adds flavor in a snap and helps to balance blood sugar.

Cacao adds a chocolately zing, which could be a lifesaver for those transitioning from coffee.

Coconut water (loaded with electrolytes that kick Gatorade’s ass) and meat adds a tropical taste.

E3Live is blue-green algae that is said to restore overall body/mind balance by improving immune, endocrine, nervous, gastrointestinal and cardiovascular systems. E3Live provides 65 easily absorbed vitamins, minerals and enzymes and contains a powerful kick of chlorophyll. Here’s how I use it: Thaw the bottle (it comes frozen) and pour the content into ice cube trays. Freeze. Then pop out a cube or two, and toss them into your blender for a fabulous boost to your smoothies.

Basic Smoothie FormulaUse the following guidelines to build your best smoothie:

Spotlight: Superfoods Remember when we were gabbin’ about fabulous phytonutri-ents in the juicing vs. blending section?

Superfoods are chock full of these anti-inflammatory disease slayers. Your smoothies enter the blender as Clark Kent, tango with superfoods like maca or blue-green algae and emerge as the sexy Superman of drinks. Superfoods certainly aren’t essen-tial to creating thirst-quenching allies in your path to vitality, but they will electrify the journey, offer an array of added health benefits and keep your recipes fresh! Check out the Nutrient Density Guide for my most treasured superfoods and their greatest benefits.


Liquid base (ex. filtered water, coconut water or nut milk) 3:1 ratio of veggies to fruit (suggested, but not necessary!) 1 fat (ex. ½ avocado or a heaping spoonful of nut butter) Optional bonuses (ex. protein powder, raw cacao, cinnamon, flax, maca, spirulina, MSM, hemp, chia, goji berries, and the list goes on).

Spotlight: Nut Milk Buying your nut milk can be a timesaver; so don’t sweat it if you can’t whip up your own. I like Living Harvest, Pacific Natu-rals and Whole Foods brands the most. But there are many brands out there, and to be honest, I haven’t tried them all. When shopping and comparing, let the sugar content be your guide. Because as I said in Crazy Sexy Diet, you are sweet enough! Homemade nut milk is preferable if you have some ex-tra time, since you can skip the additives and tweak the recipe to please your palate.

Here’s how I get my nut milk mojo flowing: 1. Add 1 cup of soaked nuts (I like almonds best) and 2 cups of purified water in your blender. 2. Blend baby, blend, ‘til the mixture is silky smooth. 3. Pour the mixture into a nut milk bag (cheesecloth, a super fine strainer or panty hose works too!), and squeeze out the “milk.”

Added bonus: Use the pulp for raw nut crackers. There are an abundance of simple recipes online—just do a search for “nut pulp recipes.”

A few more nutty tips: If you’re pressed for time and need a shortcut, mix a tablespoon of nut butter with 1-2 cups of filtered water. Blend the mixture in a blender and bam. Nut milk. No bag needed. If you want to accent your nut milk with a pinch of spice and sweetness, add a dash of cinnamon, stevia and/or vanilla extract, etc. If you’re super cheffy, use a vanilla bean. To open the vanilla bean, split it lengthwise using a paring knife. Then scrape out the meat (also known as the seeds) for use. Nut milks add creamy yumminess to your smoothies, but they’re also refreshing and delish on their own. You can also enjoy them with your cereal, oatmeal, in your tea or as a substitute in baked goods.

One of my favorite AM blended power potions includes: one cucumber, a large handful of romaine (or any other leafy green mix), an avocado (or almond butter), a banana and a handful of frozen blueberries. If sunflower or sweet pea sprouts are in the fridge, they’ll be added as well. Coconut water adds an antibacterial bang. But plain ole H2O works too. When I choose almond butter instead of avocado, I use almond milk to blend the smoothie. OMG. That’s all I have to say. If I’m look-ing for some added sweetness, I’ll throw in a smidge of stevia (an herbal sweetener).

Still craving sugar? Dates bring sweetness via natural fruit sugar to the party. Just go easy. While dates are high in fiber (which, as we all know, keeps the trains moving on time) they are also high is sugar. So a little goes a long way. My most loved non-fruit sweeteners are stevia, lakanto, yacon syrup and occasionally a drizzle of agave nectar.

Lastly, remember to chew your smoothies. Digestion starts in your mouth!



Choosing a BlenderBlenders have come a long way from their piña colada begin-nings. The best ones are expensive. Trust me. Save your pennies. Go without. Do what you have to do, and make it a priority to get one when you can. A top-shelf blender will last you a lifetime. These days I’m cruisin’ with the Cadillac of blenders—the mighty Vitamix. In addition to creamy, delectable smoothies, you can also look forward to making raw soups, sauces, ice cream, nut butters and the occasional margarita with this killer blender. The sole drawback is the cost. Vitamixes range from $340 to over $600, depending on the model. Rest assured that you’ll be investing in a machine that will stick with you through many years of blending adventures, es-pecially since Vitamix provides a lifetime warranty and will fix any issues that may pop up along the way.

The Blendtec is another quality smoothie-making mama. Blendtec model prices are comparable to those of the Vitamix, so it really boils down to personal preference. Before buying, do your home-work—research, read consumer reviews and comparison-shop for the best deal.

If these premium blenders are out of your price range, you can still make tasty smoothies with one of the many moderately priced machines out there. Breville has three models ranging from $150 to $300. Waring’s MBB518 goes for under $200 and gets user raves for its strength and durability. I have several raw foodie friends that swear by it. The five-speed, 56-ounce KitchenAid KSB560 receives high marks from owners and reviews alike, retailing for under $100.

Helpful ToolsAfter juicing and blending veggies for a decade, I’ve looked inside and outside the box for ways to make the process as clean, easy and quick as possible. Bottom line: Even though these tools make blending and juicing easier, it’s still not going to be as quickas a spin through the fast food drive-through. If you want health and beauty that’s more than skin deep, it’s going to take some of your time. Guess what? You’re worth it.

Here’s a list of my most coveted little kitchen helpers: Peeler: If your fruits or vegetables aren’t organic and have a skin, peel ‘em, especially if they’re on EWG’s dirty dozen list. You’ll lessen the amount of pesticides that make it into your glass and your body.

Debbie Meyer Green Bags: Keep your produce fresh longer with these magical bags. Less waste. Less time shopping. Nuff said!

Mason Jars: Perfect for storing smoothies and juices: Fill to brim and screw on top. You want as little oxygen inside as possible, since oxygen chomps away at your drink’s glorious enzymes. You’ll find them at craft and hardware stores.

Scrub Brush: Dried veg and fruit shreds are stubborn little buggers. I recommend scrubbing your juicer and blender parts as soon as you’re finished using them. This simple act will chop your cleaning time in half!


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Canning Funnel: I have to give my hubby credit for this genius idea. He’s a frugal fella. After your produce goes through the juicer once, send it through for a second trip. Pop a funnel into the juicer mouth and dump in the pulp. Ta-da! You’ll get at least 2-3 more ounces, which equals extra goodness for your body and pocketbook.

Sharp Knife: Some of your ingredients will need to be cut smaller to fit in the juicer or blender. A high quality knife makes the process a breeze. My favorite knives are made by a Japanese company called NHS. Ceramic knives are also pretty popular amongst my chef friends, but you don’t have to get super fancy. Just make sure your knives are sharp and comfortable in your hand.

Cutting board: If you already have this kitchen item—terrific. If not, or if you’re in need of an upgrade, try bamboo, which is easy to clean and more eco-friendly. Also, if you’re using a plastic cutting board, keep in mind that tiny pieces can break off and find their way into your glass. Yuck.

Strainer and salad spinner: Need I say more? They’re kinda essential for all things Crazy Sexy.

35% Food Grade Hydrogen Peroxide (vegetable soak): In case you’re going through a treatment such as chemother- apy, you may want to clean your produce with food grade hydrogen peroxide to remove bacteria. Make sure to dilute it to a 3 percent solution before using. Search online for a “food grade hydrogen peroxide vegetable soak recipe.” Food grade hydrogen peroxide is the only type of peroxide that should be used. However, I cannot stress careful dilu- tion enough. If not diluted, 35% hydrogen peroxide is TOXIC! And make sure not to get it on your skin.

White Vinegar (vegetable soak): You can also try white vinegar. Fill your sink with water and add about a ½ cup of vinegar. Let your veggies sit for about 20 minutes. If all else fails, do a boil bath, also known as “flash pasteur- izing.” Bring a pot of water to boil, then dip your veggies in for no more than 20 seconds. Fragile greens only need about 5 seconds. This procedure will kill most if not all the germs while keeping the nutrients intact.

ShoppingWhen you hit the produce aisles, natural/health food stores, farm-ers market stands and CSAs (community supported agriculture) choose a wide variety of veggies and fruits that are organic (when possible), super fresh and, in the case of fruit, ripe. Ripe pro-duce contains peak nutrition. Unfortunately, the majority of our fruits and veggies are plucked before they’re ready. Early harvesting is common in mass production and transit. Yet another reason to try and shop local as much as possible. Steer away from limp or slimy greens, super mushy avocados (the meat should be green not bruised) and brown/spotted bananas (leave those to the banana bread bakers). This handy chart breaks down the physical charac-teristics you should be looking for when choosing fruit.

Once you get in the groove, the produce section, bulk food bins, and shelves lined with superfoods will become a happy haven. If you feel timid or clueless picking vegetables, fruits and other ingre-dients for your juices and smoothies, start with one or two simple recipes and use our Nutrient Density Guide as a reference guide. The lifestyle section offers many more tips on smart (and frugal) shopping. Don’t sweat it … cucumbers don’t bite! Oh, one last tip: Plan to go to the store twice per week. You’ll want your produce to be as fresh as possible. Two trips make that dream a reality. Make


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a list, check it twice and get in and out as fast as possible. You’ll save time and money!

LifeStyleCha-Ching!Wanna save some dough? It’ll take a little extra time and effort, but if you’d like to make juices and smoothies less of a strain on your purse strings, try adopting a few of these helpful habits. You’ll also be doing Mama Earth a solid by following some of thesesuggestions.

1. Pick up produce at your local farmers markets. If you’re an ad-venturous juice or smoothie chef, adjust your recipes to the seasonal produce offered at local markets. Get your haggle on, compare prices and sweet talk your way to low prices! Find one near you: Farmers Market, USDA Farmers Market Directory, Farmers Market Online.

2. Join a CAS farm. Look for a nearby farm offering community supported agriculture (CSA). Here’s how it works: In the winter, you buy an advance share of the produce the farmer (or a nonprofit coop) plans to grow. When the crop starts coming, you swing by the farm and pick up your share on a designated day. It’s just amazing what a share gets you, starting with bag after bag of lettuce, spinach and other greens in the early spring. In fact, your share might be too much to get through. If that’s the case, find someone to go halvsies. A share in a CSA farm usually runs about $400 to $500 a year. That may sound like a lot, but once you start collecting sexy sacks of fabulous produce every week from May to October or even later, you’ll realize it’s a huge bargain. But don’t just take my word for it. Crunch the numbers and see if it makes

sense for you. Remember to factor in the investment of your health, the well-being of your community and the future of the planet. Check Local Harvest. 3. Budget and plan. First, examine your fridge and cup boards. What can you build on? You’ll start saving right away if you let your crisper guide your recipes. Plus, remember what I said earlier, making a list and checking it twice helps you to avoid a cacao nib, goji berry, macadamia nut butter (and gossip magazines) shopping spree.

4. Substitutes. Leftover broccoli stems from last night’s stir-fry? Start your juice there! Have half an avocado from your scrumptious lunchtime salad and a cup of almond milk in the fridge? Let’s build your next smoothie by adding to this foundation. Creative substitu-tions will keep you on budget and allow you to flex your artistic culinary skills.

5. Review the Dirty Dozen and Clean Fifteen. Organic can be pricey. I get it. But we can still be savvy about which conventional fruits and veggies make it to the shopping cart. Check out the Environmental Working Group’s lists to determine your priorities for organic purchases. Choose organic for produce on the Dirty Dozen list and conventional (when needed) for the Clean Fifteen. They even created an iPhone app.

6. Grow greens indoors. Greens are the centerpiece of my smooth-ies and juices, but they’re also the most expensive part. It’s expo-nentially more economical to grow your own food. Start greening your thumb today by reading “Urban Gardening for the Everyday Person.” You Grow Girl is also a fantastic resource. And don’t forget to join the Crazy Sexy Gardening group at my.crazysexylife.com. Want more? Check out Garden Girl TV, Urban Homestead and Four Season Farm.


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http://www.localharvest.org/csa

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http://crazysexylife.com/2009/urban-gardening-for-the-everyday-person

http://crazysexylife.com/2009/urban-gardening-for-the-everyday-person

http://www.yougrowgirl.com/

http://my.crazysexylife.com/group/crazysexygardening

http://www.gardengirltv.com/

http://urbanhomestead.org/

http://www.fourseasonfarm.com/index.html

7. Make your produce stay fresh longer. When you arrive home from the market or grocery store, wash and store your fruits and veggies so that they’re organized and super accessible (Debbie Meyer Green Bags extend life expectancy.)

8. Buy used, or barter. Buying a new juicer or blender may not be in your budget right now, but what about a used one? Craigslist, eBay, not to mention your friends and family, might have an afford-able gently used model. Amazon.com, eBay and Bed, Bath and Beyond offer sales and competitive prices, so take time to do your homework.

9. Skip the bells and whistles. Instead of buying every trendy superfood that can fit in a blender, try one at a time and slowly build up your arsenal. Once in a while, go ahead and splurge, but if you are looking for somewhere to cut corners, skip the packaged, prepared goodies.

10. Tighten your belt in other areas. Do you cruise Target looking for sparkly tanning lotions, huggable hangers, “deals” and “cheap” gadgets? I know you do, because I do. If you think about it, I’m sure you’ve got some frivolous spending habits you could lose. Re-distribute your funds. Use them where they matter most—your food!

11. Know that your actions make a huge difference. Massive change and shifts occur as a result of societal tipping points. This means we need you. And you and you and you. This isn’t just about great thighs, more energy and better health report cards. It’s also about revolutionizing our healthcare system, rebuilding big agribiz, the environment, fossil fuels, world hunger and of course, govern-ment spending. Nothing will change if we don’t demand it. That burger is cheap because it’s subsidized. Smoothies and juices will be cheap one day—because of YOU! Your voice, actions, and vote

truly count. Who knew you had so much power? Well, I did.

On The RoadWhile away from home for work or play, it may be tempting to stray from your angelic alkaline ways. You might think that hotel living, unfamiliar cities, air travel and jam-packed itineraries are perfect excuses for skipping your super drinks. Sorry, jet setter. We’re Crazy Sexy health warriors who scoff at such easily avoided pitfalls.

There are plenty of creative solutions for staying vibrant and strong while away from the homestead. Whether you’re sippin’ vino in Napa, camping in the Rockies or playing the slots in Vegas, you can still enjoy nourishing and energizing juices or smoothies, espe-cially with my tried and true tips. Read on!

1. Magic Bullet blender. Find the nearest grocery store or farmers market to pick up some of your beloved blending ingredients. Then, head back to your hotel, B & B, or cabin to give ‘em a whirl in your handy, lightweight Bullet. P.S. Bring a cooler to keep your fruits, veggies and any other perishables fresh overnight.

2. Local juice bars. If you’re lucky enough to have a juice bar in the vicinity, skip the Starbucks latte and treat yourself to a juice or smoothie. No fuss, no mess, just effortless goodness in a glass without lifting a finger.

Do some Googling before your trip and download some helpful phone apps for last minute searches. My favorites are Yelp, VegOut (Happy Cow’s love child) and Vegan Steven. Jamba Juice is a


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http://itunes.apple.com/us/app/yelp/id284910350?mt=8

http://itunes.apple.com/app/vegout-vegetarian-restaurant/id301275521?mt=8

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popular chain, and although I’m not a fan of their juices, you can get fresh wheatgrass there!

3. Amazing Grasses (or other green powder). Can’t find a juice bar? This tasty and convenient powder is the next best thing to green juice. Mix it with some filtered water and voilà!

Tick TockAnd because I know you are busy, here are my favorite timesavers:

1. Juice & smoothie packs. When I’m really on my game, I’ll divide my produce into individual packs that I can pull from the fridge at a moment’s notice. Smoothie lover? Pop your packs in the freezer. Frozen bananas or cantaloupe make for a super creamy smoothie; plus, you can skip the ice!

2. Cleanup. In a perfect world, we would clean our juicers and blenders right away, but that doesn’t always happen. If you’re in a time pinch, fill the sink or a bucket with soapy water and leave the parts to soak. You and your scrub brush will thank me later.

3. Buy frozen or prepared. If you’re trying to cut corners, peruse your frozen foods section for organic fruits. Often, I’ll pick up a bag of organic berries to add some frosty sweetness to my smoothies. Since the produce goes straight from the farm to the freezer, most of the nutrients are preserved. Another way to shave minutes off your juice or smoothie routine is to buy pre-washed, organic greens. Just dump ‘em in the juicer or blender, add the other ingredients and drink ‘em up!

4. Buddy up! Got a partner? Kiddos? BFF? Roomie? Divide and conquer! Many hands make light work and more play.

Fasting | DetoxFasting, AKA detoxing or cleansing, is a great way to kick off or renew your commitment to long-lasting personal health. If you’re ready to go a bit deeper, you may want to consider a one-day fast at the turn of the season or whenever you need a good re-boot. By juice fasting for a day, you’re giving your body bonus time to sweep up and throw out the debris that’s built up over the years. Your body uses the enzymes, oxygen, phytonutrients and chloro-phyll in your juices and smoothies to mop up the waste deep within every cell of your temple. But here’s the thing, ya gotta fast with lots of liquid nutrition. Sugary water isn’t fasting. It’s foolish. OK?

Here’s the Crazy Sexy fasting philosophy: We’re not depriving ourselves. We’re simply giving our body a break from solid foods and enjoying a day of hydrating and deeply nourishing vegetable juices, detoxifying herbal teas and purified water. You’ll feel like a phoenix rising afterwards—mind clear and body strong!

My basic one-day fast approach is not written in stone. Feel free to tinker. In fact, I insist. In fact, I insist. I also recommend having a variety of produce on hand for your fasting extravaganza. That way, you can keep things interesting and well rounded with a variety of juice recipes throughout the day. You wouldn’t eat the same thing every meal, so why drink the same juice?


When I fast, I enjoy a juice-only experience to give my digestive system a lengthy rest, but I’ve been rollin’ with the big boys for a decade now. If you’re ravenous by noon, blend up a rejuvenating green smoothie to keep your belly and brain happy and satisfied for the rest of your cleansing day.

Spotlight: Phytonutrients Think of phytonutrients as your personal bodyguards against free radicals and diseases that threaten your health on a daily basis. It’s best to consume phyto-packed veggies and fruits raw since heat degrades their healthful benefits. Slightly steamed or gently sautéed is the next best thing. Phytonutrients give plants their show-stopping colors. And check this out:

Phytonutrients have at least one extra electron. Why is that so valuable? The electron attaches to aforementioned free radi-cals deactivating their destructive potential.

To name just a few phytonutrient-rich foods: carrots kick ass with beta-carotene, tomatoes take down bad guys via ly-copene, blueberries bust bullies with resveratrol, broccoli dazzles with glucosinolates and spinach saves the day with lutein (along with beta-carotene). You’d notice beta-carotene’s orange hue in dark green leafy vegetables if it wasn’t for our dear friend chlorophyll being such a ham. The list goes on, but the message is clear: Get them in your belly fast!

Psst … all the produce in our Nutrient Density Guide is packed with phyto-goodness.


Crazy Sexy 1-Day FastWake up! Upon rising, I enjoy a warm cup of water with a squeeze of lemon and a pinch of cayenne. This gives my circulation a kick and cleanses the liver. Enjoy all the herbal tea you’d like throughout the day.

Early Mornin’: 16-20 ounces of fresh juice.

Mid-Mornin’: More juice! 16-20 ounces of juice again, mon ami.

Lunch: Encore! 16-20 ounces of juice.

Mid-Afternoon: Hmmmm, could it be? Yes! 16-20 ounces of juice.

Dinner: This is where things get interesting. Want to break your fast? You have a few options. If you’re craving a meal of solid food right away, ease into chompin’ with a salad, lightly steamed veg-etables or warm soup. You could also blend up a smoothie or raw soup.

If you’d like to continue fasting overnight, savor a glass of juice for dinner and have another serving before bed if your tummy is growl-ing. Introduce solid foods into your diet gradually the next morning by starting your day with a juice or smoothie and eating simply (whole foods, lots of veggies) for the remainder of the day.

Look at your one-day fast as a time to rest your mind and rejuvenate your physical body as well. If possible, treat yourself to some gentle yoga or schedule a massage. Go for a stroll in the woods and soak in a tub. Bottom line: Treat yourself! Fasting isn’t self-torture; it’s self-care.

This is a day for you to heal and rejuvenate from the inside out. Bynurturing yourself, you’re not being selfish, you’re staying healthyand happy so that you have the energy to care for others and give

the world the best you when you walk out the door.

Detox SymptomsSometimes during a fast, our bodies pull toxins from our cells and tissues faster than we can eliminate them. If I was your body, I might say something like this, “Holy sh*t! She’s (he’s) giving us a great opportunity to get rid of all this garbage. This never hap-pens; let’s GO for it!” The quick release of buildup can lead to yucky detox symptoms. Don’t worry. You can always slow it down or buckle in and bear it. The amount of discomfort is usually tied to the current state of your diet and lifestyle. Most often, a one-day fast experience shouldn’t be too tough, but if you’re used to a junk food fueled, sedentary existence, you may experience temporary nui-sances such as constipation, mental fogginess, fatigue, breakouts, headaches and stinky toots.

Here’s a list of my favorite ways to alleviate or lessen these uncomfortable side effects. The more we assist our bodies in the cleansing process, the less toxins will build up in our system and cause detox symptoms. These are merely suggestions. Try none, one or all of ‘em! Whatever feels right for YOU. Get this: My diet is very clean and yet when I fast I still feel the hit. Why? Because we live in an ever-increasing toxic world. Not a bubble. Discomfort is par for the course. But it’s better than pharmaceuticals, surgeries and scary chemical treatments. That’s radical, not fasting (or plant-based living for that matter).

1. Infrared Sauna and Steam Bath. Heat stimulates organs such as your liver, kidneys and lungs, kicking them into high-gear cleansing mode. Sweating impurities in the sauna or steam bath helps you dump waste faster through the largest organ in your body—your skin. Along with all the toxins you’re shedding, you’re also losing a lot of water. Avoid dehydration by drinking as much water as


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possible before, during and after your sauna session.

2. Colonic. I’m just gonna say it—poop, crap, sh*t! We all do it, so let’s start talking about it. While detoxing, your colon releases waste that has been building up for—brace yourself—years. This may be more junk than your exit route can handle (hello, constipa-tion!) Colon hydrotherapy is a gentle process that slowly sends water flowing deep into your colon via a tube. When you’re ready to re-lease, the flow is reversed, taking toxic byproducts down the drain. By assisting your body in waste removal, you’re greatly decreasing the severity of any detox symptoms that may have crept up during a cleanse.

The entire process is odorless, clean, monitored by a certified thera-pist and performed within a closed system. Be sure to find a well-re-spected practitioner and research the different methods. I prefer the closed system described above, but there are other options, such as LIBBE. Check out the resource section for more information.

3. Enemas. Enemas are based on the same principle as colonics, but since they are performed at home and the water volume and pressure is limited, you’ll only be able to access the lower part of your colon. That doesn’t mean they aren’t helpful. Enemas are a great way to assist your body in eliminating waste and alleviating constipation. Also, if you’re intimidated by colon hydrotherapy, this is a nice baby step.

4. Massage & Light Exercise. Lymphatic fluid is our partner in the fight against disease, and it helps to pull waste from our cells. Massage improves circulation of the lymph,therefore giving your bod a hand in the cleansing process. Light exercise like gentle yoga and walking also helps lymph flow through our bodies more effi-ciently.

5. Bath. Picture this: soothing music, pillar candles, cell phones off and book pages crinkled by the steam from your decadent bath. Deep sigh. A warm bath with 1-2 cups of Epsom salt and ¼ cup of baking soda will help remove acid waste from your cells and tissues. Plus, you’ll be soothing achy muscles and improving circula-tion. Relaxing while cleansing is a win-win situation for your mind and body, not to mention your spirit.

6. Dry Brush. Did you know that we dump between two and five pounds of toxins per day out of our skin? We need to keep the pathways, AKA pores, open so that waste can exit with ease. Dry brush from head to toe before showering with a natural bristle brush (which you can find at any health food store) or loofah. Au revoir, cellular rubbish!

7. Snooze. Your body goes into repair and recuperate mode while you’re in dreamland. Since your sexy vessel is working overtime while cleansing, it’s extra important to get between the sheets an hour or two early.


Overcome Emotional & Mental HurdlesCh-Ch-Ch-Changes! Be prepared to face some personal bat-tles and resistance from friends and family when you alter your diet and lifestyle. It seems counterintuitive that positive changes would attract negative energy, but traditions and addictive habitsdon’t give up without a good fight. Your mind may rebel and your pals may scoff at even the smallest adjustments to your daily habits. “What’s the green sludge you’re hauling around? Gross!”

I’m here to help you stay strong in the face of these challenges. Even though we’re just talking about juices and smoothies right now, my hope is that one healthy modification will lead to another. It’s a delicious game of dominoes. Once people begin riding the juice and smoothie wave, they usually get the itch to improve other areas of their diet and lifestyle. Please review Crazy Sexy Diet if you want to know how to upgrade the whole kit and caboodle!

I’ve encountered criticism, skepticism, cross-examination and con-demnation for my plantstrong ways (and truckloads of praise and thanks!). I’m here to tell you that it’s worth overcoming these tem-porary discomforts to reap the brilliant benefits of a clean, green, nourishing diet. They don’t call us wellness warriors for nuthin’!

You

Food can be used as an emotional stopper, keeping fear and pain stuffed inside. We dowse our feelings in sugar and dunk em’ in a deep fryer ‘til they’re unrecognizable. Exhausted? Coffee! Sad? Milkshake! Scared? Martini, barkeep!

Now is the time to have a heart-to-heart with the person in charge—you. This isn’t just about learning how to make a mean juice or smoothie. If you want to reap the long-term benefits I’ve been shout-ing from the rooftops, it takes time. You have to be patient and bite off just what you can chew in this moment. Be honest about your starting point and take this journey day by day. No need to slam the gas and speed from zero to 60. This is about upgrading your life, not ruining it.

So what if you slipped up and started your day with a cup of coffee instead of a green juice. Brush it off, and get your veggies ready for your comeback tomorrow morning (or that afternoon). No big-gie. The stress of it all can be just as acidic as the six-pack in your fridge.

By reading this e-book, you’ve already committed to change and you’re on the path to healthier living. Give yourself a break, and most of all, always try to have fun and be super kind to you. Laugh-ing at yourself helps, too.

Friends & Family

When you start asking for club soda with a lime before dinner rather than a brewski, certain friends or family members might look at you like you have two heads. Don’t you want some gin in that glass? Remember that these types of reactions are coming from within and are not a reflection of your sanity.

You might be grilled with questions about your health and nutrition choices or given a cold shoulder for passing up your ole pal Bloody Mary at brunch (Who does she think she is?!). Unfortunately, there isn’t much you can do about other people’s behavior. Just keep yourhead up and focus on the big picture—long-lasting health and hap-piness.



In these situations, the quicker you shake off negativity and march forward, the better. Slap on your toothiest smile and send compas-sion, love and forgiveness to the person attacking you. Maybe they woke up on the wrong side of the bed, but it’s even more likely that they’re insecure about their own poor diet and lifestyle habits. Your glow is going to make others see where they might be going wrong and that puts peeps on the defensive.

Whatever the case: Never let their junk bring you down. Depend-ing on the situation, you could casually suggest a few helpful web-sites or books and change the subject. You’re probably not going to turn your pal into a juice and smoothie enthusiast on the spot, so bepatient and try not to let their attitude clog up the sunshine you’re giving the world. The best strategy is to lead by example. The proof is in the puddin’!

Here’s my last tip and I dare say, it’s the most important. If you want to succeed you’ve got to get clear and focused. When we’re wishy-washy, we are more likely to fall short of our true potential. How do you want to feel? Look? What kinds of relationships do you want to magnetize into your life? What line of work would be most fulfilling? And here’s the biggie: What’s really holding you back? Is it unfinished business, anger, resentment, an inability to forgive? If so, then it’s time to tidy up your emotional life.

My friend, when this lifestyle is “too hard” it’s never just about the kale (so to speak). Forget about what you’re eating and drinking and work on what’s eating you. If you can do that then you can do ANYTHING. Focusing your attention on your goal will help you with juice and life. Speaking of life, may you have a magical one.


RecipesHere is the section you’ve been waiting for! All of these delish recipes were contributed by wellness warriors from the Crazy Sexy Community. Remember you can fine-tune them to your tastes using my tips above (see pages 15 & 20). Also, review what I’ve taught you about saving time and money, helpful tools for the kitchen and washing your produce. Remember to wash and peel any produce that is not organic before juicing or blending. Now go make your-self a juice or smoothie!

Juice Recipes Sweet Greens Chad Sarno, Crazy Sexy ChefAustin, TXrawchef.com

The fruity sweetness in this chlorophyll-packed juice takes the mean out of green.

Makes 16 oz.

4 green apples 3 cucumbers 5 kale leaves (with stem) 8 leaves romaine 1½ cup dandelion greens (or spinach if milder green preferred)

Prep and wash all produce. Juice and serve.

Apple Pear Beet GingerBlueprint CleanseNew York, NYfacebook.com/BluePrintCleansetwitter.com/bpcleanseblueprintcleanse.com

Beets are a nutrition powerhouse, providing iron, folate, potas-sium, magnesium and Vitamin C, just to name a few. Beets are also known for their antioxidant, anti-inflammatory and detoxifying properties.

This juice combines the sweetness of the apple and pear, the spici-ness of ginger and the earthiness of beets to create a warming and detoxifying drink.

Makes 16 oz.

1½ Granny Smith apple, quartered and cored 1½ Bosc or D’anjou pear, quartered and cored 3 small or 1 large (3-ounce) red beet, cut into small pieces 1-inch piece ginger

Prep and wash all produce. Juice and serve. Photo Credit - Blueprint Cleanse

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Market Mama, Sweet and SpicyElizabeth JacobsonSanta Fe, NMfacebook.com/profile.php?id=1201408470elizabethjacobson.net

All of the ingredients in this emerald elixir (except the salt) can be found late summer and into the fall harvest season at most farmers markets.

I make it a daily practice to eat the food that we grow on our land first, getting whatever else enlivens me from the local farmers mar-ket, trying not to buy produce shipped in from other states and sold at a larger venue.

This has become an amusing and challenging game where I always end up the winner (except in the colder winter months!) The seduc-tive woody aroma of roasting green chili that permeates the New Mexican air at harvest time inspired adding the chili as a spicy treat.

Makes 56 - 64 oz.

3 large cucumbers 1 large head lettuce, whatever looks best 1 large bunch kale, any kind 3 - 4 apples 1 small bunch celery ½ bunch parsley, cilantro or mint 1 fresh green chili, mild to medium, split and seeded (or a shisito pepper) ¼ teaspoon Celtic sea salt


Pineapple-WheatgrassBlueprint CleanseNew York, NYfacebook.com/BluePrintCleansetwitter.com/bpcleanseblueprintcleanse.com

Wheatgrass is an excellent source of chlorophyll known for its al-kalizing and energizing properties. Not everyone loves the taste of wheatgrass alone, but this delicious juice combines the wheatgrass with anti-oxidant rich, sweet pineapple juice for a perfect balance of sweet and nutritious.

Makes 16 oz.

13 ounces fresh pineapple juice (approximately one- half of a pineapple, peeled and juiced) ¼ to ½ ounce shot of wheatgrass 2 ounces filtered water

Prep and wash all produce. Juice pineapple. Mix juice with wheat-grass and water. Serve.

Photo Credit - Willa Kaufman

Elizabeth


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Lime-ShineKacie PerrizoAmes, IA

At the beginning of my juicing adventure, all the recipes I found for juices were not to my taste, so I picked out ingredients that I thought would mesh well together and that I love purely on their own. This delicious creation is the result!

Makes 18 - 20 oz.

3 - 4 large romaine leaves Handful of cilantro ¼ lime, peeled 3 stalks celery 1 green apple ½ large cucumber or 1 small cucumber


CoCo Pear JuiceKimberly CarloLancaster, PAfacebook.com/profile.php?id=35900560kimsfirstveggiegarden.blogspot.com

With this nectar, you’ll get green and clean energy that lasts all day, detoxification of your God pod and motivation to continue making conscious healthy decisions.

Makes 16 oz.

1 cup coconut water 2 handfuls of spinach 6 romaine lettuce leaves 1 cucumber 1 cup broccoli stems 1 asian pear 1 scoop of wheatgrass powder

Prep and wash all produce. Juice all ingredients except coconut water and wheatgrass powder. Add coconut water and wheatgrass powder to juice and mix. Serve.

Photo Credit - Dennis Dugan

Kimberly


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Spicy Sprout SqueezeJulie GenserSnowflake, AZfacebook.com/jgenserplanetthrive.com

This green veggies and sprouts juice provides a protein-packed jumpstart for your day. Cucumbers and celery give a light mineral-rich base while the sunflower sprouts and pea shoots add protein, vitamins A, B complex, C, D and E, plus potassium, calcium, mag-nesium, folic acid and iron. For a spicy bite, throw a garlic clove and small piece of ginger into the mix.

Makes 12 - 16 oz.

Handful of sunflower sprouts Handful of pea shoots 3 stalks celery 1 cucumber 1 small beet 2 carrots Small clove of garlic ¼ - ½-inch piece of ginger


Liver Detox Juice, AKA, My Sunday Night RitualMarcella DeRubeisHoboken, NJfacebook.com/marchie1140

This is a great juice for when you’re feeling sluggish after a long weekend of fun. Drink it when you’re feeling bloated, a bit hun-gover, or just plain sluggish from too many holiday parties and processed food.

Between the aloe vera juice, dandelion greens and red cabbage, your entire body is getting a gentle diuretic that will purify your blood, cleanse your system and leave you with radiant skin and a clean colon. Imagine waking up to that on a Monday morning!

Makes 6 - 8 oz.

½ cup of aloe vera juice ½ head of red cabbage 1 green apple 2 celery stalks ½ large cucumber or 1 small Handful of dandelion greens Handful of parsley 1 lime

Prep and wash all produce. Juice all ingredients and serve.

Note: I run the aloe vera juice through the juicer, too.

Photo Credit - Julie Genser

Julie


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Make Juice Not War Green DrinkKris CarrWoodstock, NYfacebook.com/KrisCarr.FanPagetwitter.com/Kris_Carrcrazysexylife.com

It’s my motto and my morning beverage.

Makes 32 oz.

2 large cucumbers (peeled, if not organic) A big fistful of kale and romaine (or spinach, chard, etc.) 4 - 5 stalks celery 1 - 2 big broccoli stems (adds sweetness) 1 - 2 pears or green apples (optional)


Ravishing Rhubarb RefreshmentRobin DusekChicago, ILfacebook.com/Educating.Africas.Childreneducatingafricaschildren.org

Ravishing Rhubarb Refreshment is an energizing start to my day. I started beginning each day with juice in early 2011 and, when rhubarb season came, I thought “Well, I love rhubarb. I love mygreen juice. How can I make my juice healthy and rhubarby?”

I had some strawberries, blueberries, and the ever-present kale in my fridge and decided to put them all together. The result was so amazing that I immediately told a few friends how wonderful it was.

I don’t think it’s a surprise that since I started juicing this year, I’ve lost weight, had more energy, and run my first marathon! I think juicing truly is an important part of the foundation that allowed all of this to happen.

Makes 20 oz.

1 bunch kale 4 stalks rhubarb Handful of strawberries Handful of blueberries

Prep and wash all produce. Juice and serve. Photo Credit - Marathon Photo

Robin


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Spicy Tomato Veggie JuiceWendy MelilloDerry, NH

After juicing for nearly a year with a semi-sweet veggie juice, I wanted something with less carbohydrates (I am diabetic) that was also a little spicier and more savory. This juice is a delicious start to my day. The chili powder and cayenne pepper give it a nice kick.

Makes 16 oz.

2 salad tomatoes 2 celery stalks ½ cucumber ½ zucchini ½ green bell pepper 1 stalk broccoli 1 large carrot 2 cups kale (or other green leaf) sea salt, ground black pepper, chili pepper or cayenne pepper (to taste)

Prep and wash all produce. Juice; add sea salt, ground black pep-per, chili powder or cayenne pepper to taste and serve.

Carrot Cayenne ElixirGena Hamshaw, CNNWashington, D.C.facebook.com/pages/ChoosingRawtwitter.com/ChoosingRawchoosingraw.com

The first time I made this juice, I was coming down with a nasty cold. It didn’t make my cold disappear, but it did help to reduce throat inflammation, to sooth me and to help bring up mucus. Eversince, I’ve made this as soon as I feel even a little under the weath-er; it’s always a great source of comfort. And it goes without saying that it’s great even if you’re feeling well, too!

Makes 16 - 20 oz.

6 carrots 2 small navel oranges, peeled and quartered 1 small lemon, peeled Dash cayenne pepper

Prep and wash all produce. Juice all ingredients except cayenne pepper. Add a dash of cayenne pepper to juice, and mix well. Serve.

Photo Credit - Gena Hamshaw


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Summer Passion Watermelon and Green JuiceJennifer StrohmeyerCumming, GAfacebook.com/pages/Virtually-Vegan-Mama/201076649948212twitter.com/virtveganmamavirtuallyveganmama.com

This rejuvenating watermelon and green juice is the perfect fusion of summer flavors that will replenish your soul and lift your spirit no matter what time of year.

Makes 32 oz.

2 cups watermelon Handful of green kale 2 large cucumbers 2 stalks celery 2 tablespoon (or more) fresh mint 1 lime


Mexican AfternoonJennifer NutallWheaton, ILfacebook.com/jennifer.eyearsjennifer-sweethealthylife.blogspot.com

I love Mexican food and anything with cilantro works for me. I know how many great health benefits cilantro has and how cleans-ing it is.

This Mexican Afternoon juice is the perfect start to a beautiful sunny, happy day. The juice also works great as an afternoon pick-me-up. I came up with this recipe while I was craving fresh toma-toes. I added some celery, cilantro, fresh lemon juice and some carrots for sweetness. This juice is more on the tangier side. You could always add an apple for more sweetness.

Makes 8 oz.

4 - 6 carrots 4 - 6 stalks celery ½ bunch cilantro 2 Roma tomatoes 1 lemon (peeled if not organic)


Photo Credit - Jennifer StrohmeyerPhoto Credit - Jennifer Nutall

Jennifer


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Chronic Wellness Revitalizing Green JuiceLaurie Erdman, CHHC, AADPArlington, VAfacebook.com/chronicwellnesscoachingtwitter.com/#!/laurieerdmanchronicwellnesscoaching.com

My husband would reluctantly down the green juice I made him or would add so much fruit it was sickly sweet and I couldn’t drink it. I was desperate for a recipe we could both enjoy.

I tried adding fennel since we both like licorice. Fennel is a good source of Vitamin C and potassium, so it was perfect for his post-bike ride recovery. It turned out to be a tasty pick-me-up either in the morning or on a hot afternoon after riding 200 kilometers.

Makes 18 oz.

3 leaves of kale and/or collards 1 cucumber 1 small head of fennel Small piece of ginger, approximately ½-inch cube


Watercress & Apple PlusBarbara HoldingKey West, FL

This juice gives me an energy boost. Watercress is a super green with lots of vitamins A, C, K and calcium. I feel very nourished after I drink this, and it tastes good too. What more could you ask for?

Makes 8 oz.

1 small clove of garlic Small chunk of ginger, ½-inch square 3 stalks of celery 1 carrot 1½ handfuls of watercress Small apple


Photo Credit - Amber McCue

Laurie


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AlivenessAngela KontgenBurlington, Ontariofacebook.com/focusedenergytwitter.com/angelakontgenfocusedenergy.biz

This juice was inspired by a fav local vegan place I go to some-times. I took out a few fruits to cut down on the sugar and replaced it with more of the green stuff. This juice makes me feel like every single cell in my body is waking up and saying, “Wow, I needed that!”

Makes 10 oz.

7 large kale leaves 1 large pink grapefruit, peeled Handful of mint (about 5 to 7 leaves)


Mommy’s Green Juice Amy E. Bruce Houston, TX

This recipe came about because I just keep buying greens. To Jonas (age 3) and Calvin (age 8), I tout how awesome they are for our blood. When I am in a store or at a market, greens seem like the only thing really worth the green in my pocket. I take pride in how many veggies can become a part of this lovin’ elixir that gives great mustache!

Makes 32 oz.

1 clove garlic 2 leaves kale 1 broccoli stem 1 green onion 1 - 2 cucumbers 2 - 4 celery stalks 1 - 2 tomatoes 1 lemon

Prep and wash allproduce. Juice and serve.

Photo Credit - Carol Sandin Cooley

Photo Credit - Jodi Renee Photography

Angela

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Tuffy’s Green-O ‘PeñoSuzi S.Metro Detroit, MI

I am a huge fan of all things spicy, so it was important to me to try and incorporate that into my juicing plan. On a whim one day, I threw some leftover ingredients together—plus the lone jalapeño in my fridge—and BAM! Spicy juiciness was created!

This juice gives me a kick in the butt at 6 AM when I’m headed to work. Bright, refreshing, sassy and spicy, it gives me the heat I crave and the greens I need. My dog, Tuffy, always wants in on the action too, but I think this is too rich for his bichon blood. Enjoy!

Makes 32 oz.

6 - 8 stalks kale 1 large cucumber Handful of cilantro 2 generous handfuls of green grapes 2 Granny Smith apples 2 lemons 1 jalapeño pepper


Cabbage RosePhilip McCluskey (Danbury, CT) & Natalia KW (Portland, OR) from Raw Food Juice Bar bookfacebook.com/philipmccluskey7twitter.com/philipmccluskeyphilipmccluskey.com

This juice is both gorgeous and delicious. Bright purple cabbage adds a huge nutritional boost to your traditional carrot-apple-ginger juice. The more fruit & veggie color I can bring into my diet, the bet-ter I feel!

Makes 16 oz.

½ small purple cabbage 3 carrots 3 apples 1-inch - 2-inch knob of ginger


Photo Credit - Mark S. Photo Credit - Natalia KW

Suzi


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Revitalizing Green JuiceNazneen LotiaHinsdale, Illinois

My day begins with this nutritional powerhouse. It has all the detox-ifying ingredients and essential vitamins and minerals. The celery, cucumber and sprouts make a good alkaline base for any green juice. The bok choy is a great cruciferous vegetable, containing phytochemicals that help fight disease. Ginger is therapeutic and adds a special flavor and zest. E3 Live is the blue-green algae that gives this juice its vitality. Savor each sip of this refreshing, purifying very green juice. It has become a part of my routine. Love it and crave it.

Makes 16 oz.

6 stalks organic celery 1 organic cucumber 2 small heads of baby bok choy Handful of sunflower and/or green pea sprouts 2-inch piece of ginger 1 tablespoon E3Live (blue-green algae in liquid form)

Prep and wash all produce. Juice and mix in E3Live. Serve.

Coyote CranberryErica Silvestri BergMilford, MAfacebook.com/pages/Persephones-Potions/196479533727105

I drink this potion first thing in the morning to awaken my senses. I love the combination of cranberry and ginger; it’s the perfect mix of sweet and tart to wake up my taste buds and make my soul sing. Sometimes when mint is in season, I juice a little bit for some extra zing. You can use the fresh leaves as a garnish too if you want to feel extra special.

Makes 8 - 10 oz.

4 large leaves of Lacinato kale 4 stalks celery ½ English cucumber 1-inch chunk of ginger 1 Granny Smith apple Handful of fresh cranberries (or thawed if frozen)


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Italian Juice Feast Lynda RoyWalnut Grove, MOfacebook.com/pages/Plant-Based-Health/155480331191331

A mild, savory, Italian juice to feast on! Enjoy this aromatic, creamy, gently sweet juice packed with powerful nutrition and a little kick. If you want to tone down the greens, and bring up the Italian flavor, try juicing and adding in more tomatoes, basil leaves and one-half lemon, peeled.

Makes 32 oz.

3 tomatoes 3 celery stalks 3 fresh basil leaves 3 cups leafy greens (kale, spinach, romaine) 1 large cucumber 1 yellow bell pepper Handful of fresh alfalfa or bean sprouts Handful of sugar snap peas 1 small wedge red onion (to taste)


Jalapeno Cilantro Green JuiceRande McDanielBellingham, WAtwitter.com/Rande_Mthevegetablecentrickitchen.com

Drinking veggie juice every single day requires creativity if I want it to continue being something I look forward to ... as if the green juice “high” wasn’t enough. This juice was the result of a desire for something different and spicy. And you can never go wrong with cilantro!

Makes 32 oz.

2 cucumbers 1 bunch spinach 1 bunch cilantro 2 limes Sliver of jalapeno Few drops of stevia (optional)


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The KaleidoscopeTina Pruittfacebook.com/thegreenjuicecoachtwitter.com/tinapruitttinapruitt.com I was inspired to create this recipe while on a 10-day green juice fast recently. Although I typically go with super simple recipes, this is like a meal with its large range of ingredients and real “taste depth,” which is why I named it “Kaleidoscope.” It is fabulously yummy! Makes 48 oz. 1 bunch of dandelions (as sold in store) 1 small head romaine lettuce (as sold in multi-pack) 4 cucumbers, unpeeled (peeled if not organic) 1 red pepper, de-seeded 1 carrot, with lovely greens attached 1 fuji apple 1 lemon, trim just the yellow skin off to keep pith intact 2 cloves garlic, peeled


Cool Beet & Radish Mama JuiceAmy Lindsey RichardsSeattle, WAtwitter.com/amylindseyrichmamajuicecafe.com

Best served up in a fun wine glass, this ultimate Mama Juice keeps my head cool and my bod healthy while wrangling my busy life as a mama and entrepreneur. Having had fibrosis, polyps and endo-metriosis, and a couple of not-so-fun surgeries to boot, drinking this juice along with Kris Carr’s Crazy Sexy Diet has kept me out from under the knife and kept all my girl parts healthy.

The apple and carrots sweeten the bitter greens; the radish adds a kick; the beet is an excellent detox buddy and the cucumber keeps it cool. Enjoy!

Makes 16 - 20 oz.

1 bunch beet greens 1 bunch radish greens 1 large beet or 2 small ones 2 large radishes or 3 - 4 small ones 1 Ginger Gold apple (or Pink Lady or Granny Smith) 1 cucumber 2 carrots


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Pineapple Pear LemongrassBlueprint CleanseNew York, NYfacebook.com/BluePrintCleansetwitter.com/bpcleanseblueprintcleanse.com

This unique juice blends the light citrus flavor of lemongrass with the sweetness of pineapple and pear. Lemongrass is a known detoxifier, and all three ingredients are excellent sources of antioxidants.

Makes 16 oz.

1/8 pineapple, skinned and cut into small pieces 1½ Bosc or D’anjou pear, quartered and cored 4-inch piece (3/4 ounce) lemongrass


Immune Boost Green JuiceVerity Spencer-SewellShipston-on-Stour, Warwickshire, UKfacebook.com/pages/Veritys-Anti-cancer-Lifestyle/179073462149299twitter.com/Verityslifemyanticancerlife.blogspot.com My lovely green juice is made from all our own organically home-grown vegetables and fruit (except lemon and ginger!) I wanted to create a juice that was balanced in flavor but also asseasonal as possible. This for me is a serious green juice with veggies making up the main part of it. My daily juices help feed my immune system and starve my stage IV cancer.

When we have one of our juices our family knows our insides are smiling and thanking us for some wonderful raw nutrition! Go green juice!

Makes 24 oz.

2 packed cups of kale 1 packed cup of chard 1 large zucchini ½-inch by ½-inch piece of ginger ½ lemon with rind 2 apples 1 Conference pear 6 fresh new carrots (preferably with tops) ¼ packed cup of flat leaf parsley 3 - 4 sticks of celery (preferably with leaves) 1 ounce shot wheatgrass

Prep and wash all produce. Juice and add wheatgrass. Serve.

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The Pretty JuiceHalle SecuraColumbus, OH

This juice does not have a heavy “green” taste. In fact, it tastes like air and fresh-cut grass with a hint of sweet strawberry and wonder-ful basil aroma. Enjoy!

Makes 10 oz.

3 - 4 leaves of romaine lettuce 3 - 4 leaves of kale 3 - 4 leaves of endive Handful of spinach 2 broccoli stems 1 cucumber 5 - 6 strawberries 2 - 3 basil leaves for taste A couple pinches of wheatgrass (optional)

Prep and wash all produce. Juice, add wheatgrass (optional) and serve.

Kickass Savory Juice = Hella YummyMatt & Linda WoolieverWorcester, VTfacebook.com/VTFiddleHeadstwitter.com/lindawoolievervt-fiddle.com

It’s easy to come up with a sweet green juice that is yummy and flavorful, however, when we did our 10-day juice fast recently, we were craving delicious savory juices at dinner time. This recipe hit the mark for us. This magical juice helped us feel full and satisfied as if we were eating a dinner instead having just another sweet green juice at night. This recipe made a lot of juice for us. Think of it as a juice feast. Feel free to halve the recipe if you want to make a more reasonably sized juice for two people—or invite some friends over and have a juice party!

Makes 64 oz.

1 head escarole ½ bunch kale 1 small cucumber 1 red bell pepper ½ bunch flat Italian parsley 3 cloves garlic 2 jalapeno peppers (Tip: Removing the seeds makes it less hot) 2 pints cherry tomatoes 3 carrots 3 scallions


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Kiwi KickPhilip McCluskey (Danbury, CT) & Natalia KW (Portland, OR) from Raw Food Juice Bar bookfacebook.com/philipmccluskey7twitter.com/philipmccluskeyphilipmccluskey.com

This sweet and tart green juice lets luscious kiwis shine! It’s so refreshing, using celery to balance the sweet fruits. After lunch, I’m often poking around for something sweet and this really hits the spot.

Makes 16 oz.

6 kiwis, peeled 6 celery stalks 1 pear


Greens 4Pressed JuiceryLos Angeles, CAfacebook.com/PressedJuicerytwitter.com/pressedjuicerypressedjuicery.com

Watercress is an often over-looked vegetable that really packs a nu-tritious punch. In addition to Vitamins A and C and beta-carotene, watercress contains high levels of antioxidants and micronutrients that work together to fight against free radicals in the body and fight inflammation and diseases like cancer. Many people consider it to be a superfood.

Greens 4 is almost absent of sugar, and also includes a potent com-bination of ginger and cayenne to the mix. Due to its savory flavor and mild celery notes, juicers often liken Greens 4 to a bloody mary, minus the vodka of course!

Makes 16 oz.

3 whole cucumbers 6 stalks of celery 1 handful of watercress ½ of a lemon 1 ounce of fresh ginger (approximately the size of your thumb) 1 pinch of cayenne pepper

Prep and wash all produce. Juice each vegetable and fruit together and add the cayenne pepper. Serve.

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Smoothie Recipes

Mixed Berry KaleBlueprint CleanseNew York, NYfacebook.com/BluePrintCleansetwitter.com/bpcleanseblueprintcleanse.com

This is a great way to sneak vegetables into your kids’ smoothies or your own! The banana—in addition to the anti-oxidant-packed ber-ries—disguises the kale in this tasty smoothie.

Makes 16 oz. 1 cup frozen mixed berries 1 frozen banana 3 medium kale leaves, stems removed 1½ cups rice or almond milk

Prep and wash all produce. Blend and serve.

Savory Green SmoothieNatalia KWPortland, Oregonfacebook.com/PureNataliaKWtwitter.com/#!/nataliakwNataliaKW.com

I love taking a break from sweets—even natural ones! I feel my best when I’m living truly low-glycemic and keeping my diet full of greens and healthy fats. This smoothie treats me right with rich avocado to keep me satisfied and plenty of deep-cleaning greens to keep me healthy and glowing bright.

Makes 32 oz.

1 cup water 4 stalks of celery with leaves, chopped 1 ripe avocado 1 medium cucumber, with skin, chopped Juice from 1 lemon Handful of parsley 1 clove garlic, optional A pinch Himalayan salt


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The Perfect Red Energy SmoothieCarmen SchultzChilliwack, BC Canadafacebook.com/pages/Chilliwack-Private-In-Home-Prenatal-Class-es/327386523955400chilliwackprenatal.webs.com

The mix of sweetness with a hint of gingery zip provides me with the perfect boost of energy when I need a kick in the pants. Its beautiful amber hue provides an eye-catching change from the green norm I am used too. I chose to create this recipe after some health troubles that were causing me to feel bloated, toxic and uber tired. I decided to do some research and found out what a sweet and healthy treat beets could be. Adding them to the mix of tummy tamers and powerhouse detoxifiers, I felt my stomach settle and my energy return.

Makes 10 oz.

¼ beet (cut up small) 1 stalk celery (cut up small) 1 romaine leaf Small handful of parsley 1 small apple 1 tablespoon grated fresh ginger Pinch of cinnamon Water to desired consistency


AJ’s Power SmoothieChad Sarno, Crazy Sexy ChefAustin, TXrawchef.com

I named this smoothie after my little girl. It’s her favorite.

Makes 16 oz.

2 cup almond milk (or rice, soy, etc.) 1 cup fresh berries or frozen ½ cup frozen mango 2 tablespoon almond butter 2 tablespoon maple syrup or 1 date, pitted ½ teaspoon vanilla bean, or extract Sprinkle of cinnamon 4 - 5 leaves kale Handful of spinach


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No Stress SmoothieLisa Consiglio RyanAnnapolis, MDfacebook.com/WholeHealthDesignsLLCtwitter.com/LisaConsiglioRwholehealthdesigns.com

I began making this delicious smoothie when I started my own busi-ness. I couldn’t believe how crazy stressed out I got! Running the ship took a lot of time, energy and patience, so I needed a quick pick-me-up that also calmed me down. I did a little research and found out that bok choy, which is the most beautiful leafy green (in my book!) helps the body deal with stress hormones. I needed me some of that quick! I did a little experimenting, and since I’m a huge fan of avocado, I added one to make it a bit thick. Voilà! A tasty drink was born.

I drink this at least once a day for a mid-morning snack to keep me feeling even-keeled. I can feel the green goodness entering my veins, which helps with any stress that might come my way. Drink up and enjoy!

Makes 12 oz.

3 broccoli bunches, chopped into chunks 1 bok choy, quartered length- ways 1 avocado, peeled and pitted

Prep and wash all produce. Press alternate chunks of broccoli and bok choy through juicer. Blend broccoli and bok choy juice together with the avocado until smooth. Serve.

Green Energizer SmoothieCheryl UlrichHoodsport, WA

I love my greens in the morning and wanted to make them rock solid performers by pairing them with nutritious fruits and a few su-perfood adds to keep me energized until it was time for lunch. This super smoothie is just the ticket. It helps maintain my energy and blood sugar perfectly. Smile and enjoy!

Makes 48 oz.

12 ounces filtered water 2 handfuls of spinach 2 Lacinato kale leaves 1 collard leaf Small handful of flat leaf parsley 1 tablespoon maca powder 1 tablespoon chlorella 1 scoop hemp protein powder 1 tablespoon flax oil 1 teaspoon stevia 1 pear 1 frozen banana


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Lemony Mango-Basil Green SmoothieHeather PierceStamford, CTfacebook.com/pages/Heather-Piercetwitter.com/HeatherPierceGheatherpierceinc.com

This recipe was inspired by a mango-basil smoothie at my favorite juice and smoothie bar, The Stand, in Norwalk, CT. It’s so refresh-ing! It reminds me of those sorbets you get to cleanse your palatebetween courses at fancy dinners. The combo of lemon and basil makes me think of summer, and the mango gives it just enough sweetness. I added kale because I’m always looking for a way to sneak in more greens. The lemon makes it an uplifting snack after a sweaty yoga class or a light yet indulgent breakfast!

Makes 8 oz.

8 ounces almond milk 2 - 4 leaves of kale (stalks removed) ½ cup frozen mango 5 - 6 basil leaves 1 slice of lemon


Green Goddess SmoothieKris CarrWoodstock, NYfacebook.com/KrisCarr.FanPagetwitter.com/Kris_Carrcrazysexylife.com

Adjust the recipe according to your crazy sexy taste buds!

Makes 16 oz.

1 avocado* 1 - 2 pieces of low-glycemic fruit: green apple, pear, berries and cantaloupe 1 cucumber A fistful of kale or romaine or spinach Coconut water (or purified water) Stevia to taste, and or a sprinkle of cinnamon or some cacao (optional)

* Use coconut meat or raw almond butter or nut milk in place of avocado.


Photo Credit - Christa Meola

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St. Paddy’s Chocolate Mint SmoothieMaureen ShannonActon, Ontario

Who needs green beer when you can drink this cheer in glass? Bring out your inner leprechaun with this festive St.Paddy’s day smoothie. Let the magical powers of this delicious drink dance in your belly and make you smile with delight. Cheers!

Makes 16 - 18 oz.

1 frozen banana 1½ cups non-dairy milk (almond, hemp or rice) 1 tablespoon ground hemp seeds ¼ cup soaked cashews (soaked in water for 4 hours; drained and rinsed well) Handful of fresh mint (leaves only) Big handful of spinach leaves ¼ teaspoon peppermint extract (optional) 1 tablespoon cacao nibs

Prep and wash all produce. Blend and garnish with a few more cacao nibs and a mint leaf. Serve.

Breakfast of ChampionsChristine CookChicago, ILfacebook.com/itseasybeingvegantwitter.com/easybeingveganitseasybeingvegan.com

When I first heard about green smoothies, I was skeptical. Very skeptical! I began by adding five spinach leaves to my fruit smooth-ie. Within a few weeks I was stuffing handfuls of greens into the mighty blender. Now I drink a green smoothie every day. I usually bring one to work in a clear glass bottle. Several colleagues have asked what I’m drinking. I happily provide instructions and free sniffs. It’s fun spreading the word on healthy living one smoothie at a time. Enjoy!

Makes 48 oz.

3 big handfuls of spinach or ½ bunch kale 1 banana 1 apple 2 handfuls of frozen blueberries 5 - 6 frozen strawberries (or handful of your favorite berries) 5 - 6 slices of frozen peaches (or a handful of pineapple or mango) 2 scoops berry-flavored Vega meal replacement powder (or another protein powder) Approximately 5 cups of cold, filtered water (Use less water if you want it thicker.)


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Low-Glycemic Avocado Blueberry SmoothieGena Hamshaw, CNNWashington, D.C.facebook.com/choosingrawtwitter.com/ChoosingRawchoosingraw.com

This smoothie is so, so grounding. I like to think that all of the healthy, polyunsaturated fats from the avocado is what leaves me feeling so content after I sip one. It doubles as a terrific dessert, too!

Makes 16 - 20 oz.

½ small avocado (or ¼ of a large one) 1 cup nut or rice milk 1 heaping cup frozen blueberries 2 ice cubes Small handful of spinach Stevia to taste


Note: If you’re not a fan of avocado, you can use the meat of 1 small young coconut instead, and it will be delicious.

Respiratory SmoothieJanet E. VerneyHigganum, CToptimizeyourbesthealth.com

My respiratory smoothie was created to support the health of my lungs. I have lived with an undiagnosed lung disorder for more than 20 years and was one of 100 patients in the country accepted to the National Institutes of Health’s Undiagnosed Disease Program.

We still don’t know what I have, but through recipes like this, eating whole foods and making positive lifestyle changes, I have opti-mized my health. When I drink this it gives me energy and I envi-sion myself healing right down to my cells!

Makes 12 oz.

Handful of organic kale (I like to use a mix of different colors of kale.) 1 small organic apple, cored and cut in chunks (I prefer crisp and slightly tart.) 2 organic radishes, cut in half ½ avocado, peeled and pitted 1 - 2 tablespoon organic, raw tahini butter (I use Artisana in the small travel packs.) Dash of organic turmeric (optional) 1 cup filtered water


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Luscious Lemon BasilRachel HandelFort Wayne, IN

The combination of crisp citrus, cool cucumber and sweet basil quench summer thirst and warm up wintery mornings. On a summer morning when it seemed my kitchen only housed a bag of lemons, Iwas determined to make lemonade … or something like it.

I went to the garden and picked from an abundant crop and I was hooked! Even my dear veggie-hatin’ mom (who often does not like to try my concoctions) asked for more. This is a go-to smoothie, summer in a glass, warm winter treat and glowing green goodness. Enjoy!

Makes 24 - 30 oz.

1 cucumber 2 celery stalks Handful of basil leaves 1 lemon (skin removed) 6 - 8 ounces water


Photo Credit - Justin Vedder

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Summer DelightCathy ThompsonBonita Springs, FL

This smoothie was concocted when honeydews were in season. I was experimenting with different types of fruits, greens and ginger when this one struck my fancy. It is very refreshing on a hot summer day.

You can add any greens of your choice (romaine, spinach, collards, etc.) and obtain wonderful results! Try adding some kiwi for a bit of a zinger. Chill out by the pool and enjoy your Summer Delight!

Makes 20 oz.

1 - 2 cups honeydew melon 2 cups favorite greens, such as romaine, spinach or kale 2 cups filtered water 1 tablespoon ginger ½ avocado



Thai Me Up Green Smoothie Christy Whitney Portland, ORfacebook.com/thefeelgoodworldtwitter.com/feelgoodpdxthefeelgoodworld.com

This recipe was developed for our clientele who love a fresh green smoothie when they complete a hot yoga class. It’s refreshing, hy-drating and tastes delish. It takes you straight to the islands with its tropical taste and is jam-packed with loads of greens and fun herbs. No additional sweetener like agave or honey is needed. Plus, the addition of a hot pepper or chili flakes give it a little kick!

Makes 16 oz.

8 ounces orange juice, fresh squeezed ½ cup tropical fruit, fresh or frozen (mango, pineapple, etc.) Handful of spinach ¼ bunch cilantro 1/8 bunch spearmint 1/8 bunch basil Any other herbs or greens you like Dash of cayenne pepper or red chili flakes (optional)

Prep and wash allproduce. Blend andadd up to 6 ouncesof fresh water to reach desired consistency. Serve.

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Burst of Morning Sun Energizing DrinkJodi BridenWilmington, DEfacebook.com/pages/Your-Wellness-Partner-LLC/221387724555741yourwellnesspartner.org

The Burst of Morning Sun Energizing Drink does exactly that! It’s a super energizing way to start your day. I created this drink last spring, as the warmer weather started to appear; all of the greens gave me a burst of energy, aliveness and a refreshing feeling of spring. I love it and hope you will too. Cheers to great health!

Makes 20 oz.

Handful of parsley Handful of arugula Handful of watercress 1 cucumber 3 stalks of celery 1 green apple 1 lime 1 inch ginger 8 ounces coconut water


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Place the cubed sweet potato, avocado flesh, spice and juice in a blender. Add 3 dropperfuls of liquid stevia and blend well. If youhave a low-speed blender you will need to blend for an extra min-ute or two to ensure the smoothie is smooth and creamy.

Taste the smoothie and adjust the stevia and spice to your liking. I like to add a full tray of ice cubes and blend until smooth and creamy again, but this is optional. Alternatively you can serve over ice, straight up or warmed slightly.

Strawberry Fields SmoothieChad Sarno, Crazy Sexy ChefAustin, TXrawchef.com

Makes 24 oz.

3 cup non-dairy milk of your choice 2 cup fresh strawberries 1 tablespoon lemon zest 1 orange, peeled 2 tablespoon agave or 1 banana 2 cup spinach


Raw Pumpkin Pie Chai Smoothie Casey Lorraine ThomasPerth, Western Australiafacebook.com/Casey.Lorrainetwitter.com/CaseyLorraineCaseyLorraine.com

This smoothie is not only delicious, it is also packed full of amazing nutrition. Even the spices have nutritional benefit, particularly cinna-mon—my favorite!

Makes 32 oz.

1 avocado 1 cup of raw sweet potato, peeled and cubed 2.2 pounds carrots ½ head cos/ romaine lettuce Stevia to taste ½ teaspoon cinnamon 1/8 teaspoon ginger 1/8 teaspoon ground cardamom ¼ teaspoon allspice A pinch nutmeg A pinch cloves

Juice the carrots and lettuce. The quantity of juice you get will de-pend on the size of your carrots and lettuce. Add more of each to get 32 ounces. You want to use a 3:1 ratio of carrot juice to cos/romaine juice.

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Super Smooth SquashieMichelle WolffKeensburg, COfacebook.com/pages/Michelle-Wolff/271344539557987

This idea uses up all the lovely organic squash that comes from planting way too many. I never thought yellow squash would be good raw, but it’s amazing! I like this one for breakfast or after a super sweaty summer bike ride.

Makes 16 oz.

2 small- to medium-sized yellow crookneck squash (preferably fresh from your own garden) 1 cucumber 1 - 2 carrots 1 - 2 medium pieces fresh pineapple (optional) 1 cup almond milk Filtered water (as needed) Thin slice ginger Pinch sea salt


Self-LoveRebekah BernardHilo, HIfacebook.com/heart.light.soul

This smoothie is all about self-love and self-care. I needed a start to my day that fostered my spirit and facilitated my creativity for graduate school and found the perfect ingredients for this vivacious smoothie at the nearby farmers market. After some affectionate experimentation, this form of Self-Love came to fruition. Enjoy!

Makes 36 oz.

4 leaves of curly kale 4 leaves of romaine About ½ cup mint leaves 1 cucumber ½ inch fresh ginger 1 pear 1/3 cup blueberries (optional) 1 teaspoon flaxseed 1 cup water


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Apple Pie Green Smoothie in a BowlLaura Agar WilsonDurham, UKfacebook.com/pages/Keeping-Healthy-Getting-Styl-ish/112110498848598twitter.com/keephealthstylekeepinghealthygettingstylish.com

This is my favorite green smoothie recipe; it’s like fall in a bowl! I wanted to create something that reminded me of the flavors of apple pie. This smoothie is sweet and creamy with a delicious hint of cinnamon and ginger. The almond butter on the top is divine and the granola gives it some crunch, but use whatever toppings you fancy. This is so good you could eat it as a dessert. Enjoy!

Makes 10 oz.

5 large kale stems (with thick stems removed)— or greens of choice 1 frozen banana 1 Pink Lady apple, chopped 2 ice cubes 1 scoop of vegan vanilla protein powder (I used Sun Warrior) 1½ teaspoon of cinnamon ½ teaspoon of ground ginger ½ cup of almond milk 1 teaspoon of maca (optional) 1 teaspoon of spirulina (optional) 1 teaspoon of ground flax (optional) Water to desired thickness ½ – 1 teaspoon of xanthan gum (optional, but adds thickness)

Topping 1 tablespoon almond butter 1 tablespoon raw granola Cinnamon

Prep and wash all produce. Add ingredients (except topping) to blender in order listed above; blend. Top with almond butter and granola and a dusting of cinnamon. Serve.

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Saturday Morning Glow Mint-Nectarine SmoothieJennifer NutallWheaton, ILfacebook.com/jennifer.eyearsjennifer-sweethealthylife.blogspot.com

I created this smoothie after I came home one day from the Satur-day morning farmers market where I just bought some fresh nec-tarines and mint. I added some spinach, pea sprouts and a frozen banana for sweetness and creaminess. My masterpiece was born!

In the summertime, when nectarines are in season, I drink it every morning to get the day started. I feel nourished, hydrated and the best thing is the Saturday morning glow that gets me ready for theweekend with my husband and lasts far into the night!

Makes 12 oz.

2 cups spinach ¼ cup pea sprouts Handful of fresh mint 1 nectarine 1 frozen banana 1 cup filtered water


Celery Ginger CoolerMegan LewmanLakeland, FLfacebook.com/pages/Diary-of-a-Health-Nut/203525546354209twitter.com/healthnutdiarydiaryofahealthnut.com

After a long day of running marathons, saving the planet from the impending apocalypse and rescuing cats from tall trees, I was in dire need of a drink that quenched my thirst and gave me an immu-nity boost so I could keep myself in fighting condition in case Super-man needed a female sidekick. I also wanted a drink that didn’t taste like grass clippings and twigs. This did the trick! It’s the color of Kryptonite, but it’s sweet, delicious and on a hot day. It dances on my tongue with the grace of Michael Flatley in a tutu!

Makes 16 oz.

2 stalks celery, cut into large pieces for the blender 1½ cup green grapes ½ teaspoon ginger, grated on a microplane


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Peaches ‘n Green SmoothieGena HamshawWashington, D.C.facebook.com/pages/ChoosingRawtwitter.com/ChoosingRawchoosingraw.com

I’m not naturally a fan of peaches, but the first time I tried this incredible smoothie, I was hooked. It is sweet, rich, creamy and dreamy.

Makes 16 - 20 oz.

½ frozen banana 1 cup frozen peaches 1 - 2 ice cubes 3/4 cup tahini milk (or any nut/seed milk you like) 2 large leaves curly kale 2 tablespoon hemp protein 1 pitted date or 2 drops stevia (optional) Dash of cinnamon (optional)


Note: If you use regular almond milk in place of the tahini milk, you may want to add a tablespoon of hemp seeds or nut butter for creaminess.

Photo Credit - Gena Hamshaw

Sneaky VeggiesStephanie BurnsSan Diego, CAfacebook.com/pages/Chic-CEO/218490393696twitter.com/chicceochic-ceo.com

I love this smoothie because it is so tasty and has a ton of veggies. It tastes like a berry smoothie, so it’s a real treat. The nice thing about this smoothie is that it doesn’t have a ton of sugar, but it’s sweet and keeps me full.

Makes 6 - 8 oz.

½ cup pineapple ½ cup mango Handful of blackberries or blueberries ¼ cup shredded carrots ¼ cup shredded broccoli (from Trader Joe’s) 1 Roma tomato 1 teaspoon spirulina powder ¼ cup water or almond milk 1 cup packed kale ½ teaspoon stevia


Photo Credit - Cody Small

Stephanie


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Coconut Mint ChipPressed JuiceryLos Angeles, CAfacebook.com/thechalkboardmagtwitter.com/chalkboardmagthechalkboardmag.com

This delicious coconut blend provides a natural energy boost to the body as well as gives you a delicious taste of chocolate in its purest form. With plenty of antioxidants, this is the perfect indulgence.

Makes 16 oz.

12 ounces fresh coconut water 3 ounces fresh coconut meat 1 ounces raw cacao nibs 0.25 ounces fresh peppermint extract

Blend all produce together for 30 – 45 seconds and serve.

Photo Credit - Pressed Juicery


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Nutrient Density GuideJennifer K. Reilly, R.D.Facebook.com/DCdietitian BitchinDietitian.com

The following foods, herbs and spices are chock full of the nutrients and phytonutrients listed. For a refresher on why these nutrients and phytonutrients are beneficial, see the Glossary that follows.

Starred (*) nutrients indicate highest concentrations.

HerbsBasil: Vitamin A (beta-carotene), Vitamin C, Calcium, Iron, Magne-sium, Potassium, Flavonoids orientin and vicenin, Volatile oils such as eugenol

Cilantro: Vitamin A (beta-carotene), B-vitamins, Vitamin C, Vitamin K, Calcium, Iron, Magnesium, Manganese, Potassium, Flavonoids quer-cetin, kaempferol, rhamnetin, and apigenin, and Volatile oils bor-neol, linalool, cineole, cymene, terpineol, dipentene, phellandene, pinene, and terpinolene

Fennel: Vitamin C, Iron, Magnesium, Terpene beta-sitosterol (an es-sential oil)

Mint: Terpene perillyl alcohol (an essential oil)

SpicesCayenne/ Chile Flakes: Vitamin A (beta-carotene), Capsaicin

Cinnamon: Manganese, Cinnamic acid

SproutsAlfalfa Sprouts: Vitamin A, B-vitamins, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Calcium, Iron, Potassium, Phosphorus, Magnesium, Saponins, Flavonoids daidzein, genistein, and coumestrol

Pea Shoots/Sprouts: Vitamin A, B-vitamins, Vitamin C, Vitamin E, Vitamin K, Potassium

Sunflower Sprouts: Vitamin A, B-vitamins, Vitamin D, Vitamin E, Calcium, Iron, Magnesium, Potassium, Copper, Phosphorus, Zinc, Chlorophyll, Lecithin

VeggiesArugula: Vitamin A, Vitamin C, Vitamin K, Calcium, Iron, Carot-enoids beta-carotene, lutein and zeaxanthin

Baby Bok Choy: Vitamin A, Folate (Vitamin B9), Vitamin C, Cal-cium, Iron, Magnesium, Manganese, Phosphorous

Beet: Folate (Vitamin B9), Manganese, Potassium, Iron, Carotenoid beta-carotene, Betalains (betacyanins and betaxanthins)

Bell Pepper: Vitamin A, Vitamin C, Vitamin B6, Folate (Vitamin B9), Vitamin E, Carotenoids, Flavonoids luteolin, quercetin, and hesperi-din, Cinnamic acid

Broccoli: Vitamin C, Vitamin K, Folate (Vitamin B9), Carotenoids, Flavonoids, Sulforaphane,* Indoles*

Carrot: Vitamin A,* B-vitamins, Vitamin C and Vitamin K, Magne-sium, Caroteinoids* beta-carotene and lutein

Celery: Folate* (Vitamin B9), Vitamin K,* Calcium, Potassium, Magnesium, Manganese, Molybdenum, Acetylenics, Coumarins, Phthalides

Chard: Vitamin A, Vitamin C, Vitamin E, Vitamin K, Iron, Potassium, Magnesium, Manganese, Betalains (betacyanins and betaxanthins), Carotenoids beta-carotene, lutein, zeaxanthin, and xyxanthophylls, Flavonoids quercetin and kaempferol.

Courgette (Zucchini, Summer Squash): Vitamin A, Folate (Vitamin B9), Vitamin C, Calcium, Iron


Courgette (Zucchini, Summer Squash): Vitamin A, Folate (Vitamin B9), Vitamin C, Calcium, Iron

Cucumber: Vitamin B5 (Pantothenic Acid), Vitamin C, Vitamin K, Calcium, Manganese, Potassium, Carotenoid beta-carotene, Cucur-bitacins, Lignans lariciresinol, pinoresinol, and secoisolariciresinol

Dandelion Greens: Vitamin A, B-vitamins, Calcium, Potassium, Inulin, Pectin, Coumestrol, Flavonoids apigenin and luteolin, Gal-lic Acid, Essential fats Linoleic and Linolenic Acid, Choline, Triter-penes, Taraxasterol

Endive/ Escarole: Vitamin A, B-vitamins, Copper, Iron, Manganese, Potassium, Carotenoids, Flavonoid quercetin

Garlic: Pyridoxine (Vitamin B6), Vitamin C, Manganese, Selenium,* Allyl Sulfide Allicin

Ginger: Potassium, Choline, Volatile oils and phenol compounds which are anti-nausea and anti-inflammatory

Green Chile: Vitamin C, Carotenoids alpha-carotene, beta-caro-tene, lutein and zeaxanthin

Jalapeno Pepper: Vitamin A, Folate (Vitamin B9), Vitamin C, Vita-min K

Kale: Vitamin A, Folate (Vitamin B9), Vitamin C, Vitamin K, Calci-um,* Carotenoids lutein and beta-carotene, Flavonoid kaempferol, Linolenic Acid, Glucosinolates, Isothiocyanates

Onion: Vitamin C, Flavonoid quercetin, Onionin A, Allyl Sulfides*

Parsley: Vitamin A (beta-carotene), Folate (Vitamin B9), Vitamin C, Vitamin K,* Flavonoid luteolin

Radish: Vitamin C, Folate (Vitamin B9), Calcium, Molybdenum, Potassium, Selenium, Indoles

Red Cabbage: Folate (Vitamin B9), Vitamin C, Vitamin K, Anthocya-nins, Glucosinolates, Isothiocyanates

Red Leaf Lettuce: Vitamin A, Vitamin K

Romaine: Vitamin A, Folate (Vitamin B9), Vitamin C, Vitamin K

Spinach: Vitamin A, Folate (Vitamin B9), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine),Vitamin C, Vitamin E, Vitamin K, Iron, Mag-nesium, Manganese, Carotenoids zeaxanthin and lutein, Glycoclyc-erolipids

Sugar Snap Peas: Vitamin A, Vitamin C, Iron

Scallion: Vitamin C, B-vitamins (including Folate), Vitamin K, Allyl Sulfide Allicin

Sweet Potato: Vitamin A (highly available beta-carotene*), Vitamin C, Manganese, Resin Glycosides, Anthocyanin (in purple-fleshed sweet potatoes)

Squash (Winter, including Butternut, Acorn, Hubbard, Turban, and Kabocha): Vitamin A, Vitamin C, Manganese, Carotenoids lutein, zeaxanthin, beta-cryptoxanthin, alphacarotene, and beta-carotene, Cucurbitacins, Pectins, Linolenic Acid

Tomato: Vitamin A, Vitamin C, Vitamin K, Carotenoids lycopene,* beta-carotene,lutein, zeaxanthin, and Flavonoids naringenin, chal-conaringenin, rutin, kaempferol, quercetin

Watercress: Vitamin A, Vitamin B6 (Pyridoxine), Vitamin C, Vitamin K, Calcium, Copper, Manganese, Phosphorous, Carotenoids beta-carotene, lutein, zeaxanthin, Glucosinolates

Wheatgrass: Vitamin E, Phosphorous, Chlorophyll,* detoxification enzymes Superoxide Disumates (SOD) and P4d1, Carotenoid beta-carotene


SuperfoodsAloe Vera Juice: Vitamin B12, Vitamin C, Germanium, Enzymes, Lig-nins, Saponins, Linoleic and Linolenic Acid, Salicylic Acid, incredible overall body cleanser

Blue-green Algae (including Spirulina and AFA), Chlorella, and Green Powders: Vitamin A as beta-carotene, Vitamin B12, Calcium, Iron, Chlorophyll*(typically 20 times higher than wheatgrass)

Cacao Powder or Nibs: Iron, Flavonoids Catechins and Anthocya-nins

Camu (or Camu camu): Vitamin C, Flavonoid Anthocyanins

Chia: Essential fatty acids Linoleic and Linolenic Acid

Coconut Water: Potassium, Magnesium

Flaxseeds: Lignans (phytoestrogens), Essential fats Linoleic and Lino-lenic Acid

Goji Berry: Vitamin C, Vitamin E, Carotenoids* beta-carotene and zeaxanthin, Essential Fats Linoleic and Linolenic Acid

Hemp: Essential Fats Linoleic and Linolenic Acid

Maca: B-vitamins, Vitamin C, Calcium, Phosphorous, Iodine, Iron, Glucosinolates

MSM: Helps in nutrient absorption, oxygen availability, and is anti-inflammation


GlossaryAcetylenics: cancer-fighting compounds which have potential tumor-shrinking abilities

Allyl Sulfides (including Allicin): rich in antioxidants, acts as an antimicrobial agent, prevents the formation of nitrosamine (a car-cinogen) and can initiate cancer cell death

Anthocyanins and Anthocyanidins: antioxidants, anti-inflammatory, potentially protective, preventative and therapeutic in a number of human diseases

Arginine: plays a role in tissue rejuvenation and the prevention of aging

B-vitamins: help reduce stress; required for fat, protein and carbo-hydrate metabolism

Betalains (betacyanins and betaxanthins): a class of red and yellow-indole derived pigments which exhibit anti-cancer activity, scavenging free radicals with strong antioxidant activity

Calcium: important for building strong bones and normalizing high blood pressure; plays a role in muscle contraction

Capsaicin: helpful for reducing pain, has cardiovascular benefits such as lowering cholesterol and triglycerides, prevents ulcers, opens and drains congested nasal passages

Carotenoids: a group of phytonutrients within the Terpene group including orange-pigmented Carotenes lycopene (especially impor-tant in prostate cancer prevention and survival), lutein (eye health), zeaxanthin, beta-cryptoxanthin, alpha-carotene, and beta-carotene, and yellow-pigmented Xanthophylls; powerful antioxidants, cancer-fighters, and immune-boosters. Beta-carotene converts to vitamin A in the body (see Vitamin A for more).

Choline: may help improve memory

Cinnamic acid: an organic acid in the Phenolic compound group which is anti-inflammatory, anti-microbial, and anti-clotting; it helps control blood sugars, and helps persons with diabetes respond to insulin better

Copper: important mineral for proper growth, utilization of iron, en-zymatic reactions, connective tissues, hair, eyes, aging and energy production

Coumarins: have been found to help prevent free radical damage in the cells of the body, thereby preventing cell mutations that may cause cancer; have immune stimulating qualities, enhancing the activity of white blood cells which eliminate cancer cells

Coumestrol: an estrogen mimic which is helpful in regulating hor-mone levels

Cucurbitacins: Glycoside molecules found in a wide variety of foods, including the brassica vegetables and some mushrooms, having the ability to block cancer cell development and cancer cell survival; anti-viral, anti-bacterial and anti-inflammatory

Flavonoids: a group of Phenolic Compounds including Flavonols (quercetin, gingerole, kaempferol, myricetin, rutin), Flavanones (hesperidin, naringenin [repairs damaged DNA in prostate cancer cells], silybin, eriodictyol), Flavones (apigenin, tangeritin, luteolin), Catechins (antioxidants, anti-allergic, anti-inflammatory, anti-micro-bial, anti-cancer), Anthocyanins and Anthocyanidins, Isoflavones (diadzein, genistein, glycitein), and Coumestans (coumestrol [phy-toestrogen]); act as anti-histamines (lessening the impact of allergy-related substances), anti-inflammatory agents, antioxidants, anti-bacterial agents, protects the liver, strengthens the heart and blood vessels and acts as estrogen mimics


Folate: builds healthy cells and genetic material; converts potentially dangerous homocysteine into benign molecules (homocysteine can directly damage blood vessels and high levels of homocysteine are associated with a significantly increased risk of heart attack and stroke in people with atherosclerosis or diabetic heart disease); criti-cal nutrient for proper cell division and is therefore vitally important for cancer-prevention in two areas of the body that contain rapidly dividing cells—the colon and the cervix

Gallic Acid: a Phenolic acid phytonutrient which is anti-diarrheal and anti-bacterial

Germanium: may be helpful in immunodeficiency, pain relief, cardiac disorders, circulatory disturbances and eye problems

Glucosinolates (ex: Gluconasturtiin in watercress): may protect against oxidative damage; act as chemoprotective agents against chemically-induced carcinogens

Glycoglycerolipids: anti-cancer therapeutic agents which inhibit replicative DNA polymerase activities; help protect the lining of the digestive tract from damage due to unwanted inflammation

Hydroxycinnamic Acids: includes ferulic acid and cinnamic acid (among others) which are anti-inflammatory, anti-microbial and anti-clotting.

Indoles: eliminates excess estrogen and carcinogens; provides pro-tection against cervical and breast cancers; protects the liver and helps detoxification

Iron: a trace mineral needed to make hemoglobin, the protein needed to carry oxygen throughout the body

Inulis: supports the growth of a special kind of bacteria associated with improving bowel function and general health; decreases the body’s ability to make certain kinds of fats

Isothiocyanates: have been shown to inhibit microbe growth

Lecithin: converts fatty acids into a more easily digestible form that is water soluble

Lignans (phytoestrogens): lariciresinol, pinoresinol and secoiso-lariciresinol which have a strong history of research in connection with reduced risk of cardiovascular disease as well as several can-cer types, including breast, uterine, ovarian and prostate cancers

Limonoids: have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon

Linoleic and Linolenic Acid (Alpha-linoleic & alpha-linolenic acid): essential fatty acids required by the body to produce prostaglandin which regulate blood pressure and immune responses which sup-press inflammation; they can lower chronic inflammation, such as proliferative arthritis, regulate blood pressure and the menstrual cycle, and prevent platelet aggregation

Magnesium: promotes muscle and blood vessel relaxation, thus improving blood flow

Manganese: used as a co-factor for the antioxidant enzyme superox-ide dismutase; enzyme promoter; helps to build strong bones

Molybdenum: a trace element necessary for metabolizing RNA and DNA

Onionin A: a unique sulfur molecule in onion that is found in the bulb portion of the plant; has been shown to inhibit the activity of macrophages, specialized white blood cells that play a key role in the immune defense system, including triggering large-scale inflam-matory responses


Pectin: anti-diarrheal and detoxifying; helps to lower cholesterol especially with Vitamin C

Phthalides: phytonutrients helpful in relaxing smooth muscle that sur-rounds the arteries, leading them to dilate effectively and allowing blood to flow with less pressure, thus lowering blood pressure

Phosphorous: a mineral important for bone formation, digestion, excretion, protein formation, hormone balance, energy extraction, cell repair, chemical reactions and nutrient utilization

Phytosterols: plant compounds that help to lower blood cholesterol levels

Potassium: in balance with magnesium, helps keep blood pressure down and reduces risks of strokes; an important intracellular electro-lyte helps counter the hypertension effects of sodium

Resin Glycosides: Batatins and Batatosides; anti-bacterial and anti-fungal.

Resveratrol: may protect against cancer and cardiovascular dis-ease by acting as an antioxidant, antimutagen and anti-inflammato-ry

Salicylate: a natural pain reliever

Saponin: enhance nutrient absorption; anti-cancer properties

Selenium: a mineral that stimulates the production of antibodies (disease-fighting cells) after vaccination; a powerful antioxidant that works with Vitamins C and E to protect the body’s cells against free radicals, which can promote the development of cancer and heart disease

Soluble Fiber: fiber that passes through the body and is excreted, and helps lower LDL (“bad”) cholesterol, increase meal satiety, and stabilize post-meal blood sugars

Sulforaphane: an Isothiocyanate which supports the body’s detox process and is a powerful cancer-fighter

Taraxasterol: may contribute to liver and gall bladder health

Terpenes: a group of phytocompounds including essential oils like beta-sitosterol (in Fennel) which aids digestion, constipation, flatu-lence, colic, respiratory disorders such as congestion, bronchitis, and coughing, and encourages healthy hormone levels and regu-lates menstruation, and perillyl alcohol (in Mint) which is anti-septic, anti-spasmodic, carminative, cephalic, an emenagogue, an insecti-cide, restorative, and stimulating

Triterpenes: may contribute to bile or liver stimulation

Vitamin A: important in fighting cancers of epithelial tissue, includ-ing mouth and lung; beta-carotene converts to Vitamin A in the body; required for maintaining healthy mucus membranes and skin; essential vitamin for vision

Vitamin B5 (Pantothenic Acid): required for deriving energy from food and detoxifying drugs and toxins in the liver

Vitamin B6 (Pyridoxine): assists in the balance of sodium and potas-sium; promotes red cell production

Vitamin B12 (Cyanocobalamin): necessary for energy production, formation of blood cells and nervous system function; deficiency causes irreversible nerve damage


Vitamin C: antioxidant; inhibits tumor cell growth

Vitamin K: necessary for blood clotting and building healthy bones

Volatile oils (such as, eugenol, borneol, linalool, cineole, cymene, terpineol, dipentene, phellandene, pinene, and terpinolene): anti-inflammatory due to their ability to block cyclooxygenase, similar to how NSAIDS work; anti-bacterial due to their ability to restrictgrowth of Listeria monocytogenes, Staphylococcus aureus, Esch-erichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa


PICK OF THE CROPYour Guide to Choosing Flavorful Fruit

FRUIT OPT FOR FRUIT THAT IS: AVOID FRUIT THAT IS: HOME HINTS

Apples

Apricots

Avocados

Bananas

Firm, well-colored, feels crisp:scald (tan spots) okay, hardlyaffects the taste.

Plump, juicy-looking, golden-orange and uniform in color,yields slightly to pressure.

Slightly soft when pressed ifwant to use at once; firm if want to use in 3-5 days.

Firm, without bruises or otherinjury; taste when peel is specked with brown.

Shriveled, bruised, yields slightly to pressure, or lacks color.

Underripe: pale, greenish-yellow, very firm; Overripe: soft mushy, dull-looking.

Cracked, broken, or patched with sunken spots.

Bruised, discolored, or gray-ish (exposed to cold and won’t ripen properly).

Store in perforated plastic bag in refrigerator. Apples soften fast if left at room tem-perature.

Ripe: store in refrigerator for up to 1 week. Unripe: ripen in closed paper sack at room temperature.

Ripe (soft): use immediately. Unripe: ripen at room temp.for 3-5 days or until soft. Re-frigerating slows down ripen-ing process.

Ripen green bananas at room temp. May refrigerate, uncovered, for a few days once ripe. Peel will turn black, but banana still tastes good. Green-tipped fruit is not ripe.

Copyright © 2007 DVO Table reprinted with permission from DVO Enterprises Crazy Sexy Juices and Succulent Smoothies | 70



Blueberries

Cantaloupe

Cherries

Cranberries

Plump, firm, deep blueberrieswith their natural waxy silvercoating; dry, uniform.

1) Stem removed leavingsmooth shallow base. 2) Thick, coarse, corky netting that stands out from skin. 3) Yellow cast to rind. 4) Nice scent of cantaloupe. 5) Yields slightly when pressed on non-stem end.

Very dark in color (deepmaroon to black, glossy,plump, with fresh lookingstems.

Plump, firm, lustrous red-colored berries.

Mushy, soft, or leaky berries or ones with leaves or stems still attached.

Distinctly yellow and soft overentire rind, watery, largely bruised (small, occasional bruises usually won’t affectmelon), or moldy.

Shriveled with dry stems anddull sheen; decayed (brownspots, mold, leaky, soft).

Brown, dark, leaky, spongyberries.

Store in a loosely covered, shal-low container in refrigerator for up to 10 days.

Store at room temp. until it ripens (juicy, soft, sweet aroma). Then store in a tightly sealed container in refrigerator away from other produce. Store cutmelon, covered, for up to 2 days in refrigerator.

Store in a covered shallow con-tainer in refrigerator for up to 3 days.

Sort out any brown or leaky berries and discard. Store good fruit in covered container in re-frigerator for up to 2 weeks.


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Grapefruit

Grapes

Honeydew Melon

Kiwifruit

Guava

Firm, heavy for its size; smooth, thinner skin = more juice; thick skin (pointed end) = less juice.

Green, pliable stems, firmly at-tached fruit. Green grapes: yel-low or amber hue. Red grapes: most or all berries should be red.

Creamy (yellow-white) soft,velvety in texture; slightly softon blossom end, faint fruitaroma.

Plump, unwrinkled; firm. Ripewhen slightly yields when pressed (not soft).

Thin-skinned, light yellow blushed with pink; yields slight-ly when pressed; strong, sweet aroma.

Soft, waterlogged, with a peel that breaks easily when pressed with finger; rough, rigid, wrin-kled skin.

Soft, wrinkled, leaky grapes with brown, dry stems; grapeswith bleached stem ends.

White, greenish; hard, smooth in texture; largely bruised, sunken, or punctured rind.

Wrinkled, moldy, or excessively soft

Hard, all green fruit.

May store at room temp. for up to 1 week, or in refrigerator for up to 1 month.

Store, unwashed, in covered container in refrigerator for up to 5 days. Wash just before serving.

Store in a tightly-sealed con-tainer in refrigerator away from other produce. Store cut melon, covered, for up to 2 days in refrigerator.

Ripen at room temp. in paper bag, adding a banana to speed up process. Store, covered, in refrigerator for 1-2 weeks.

Ripen at room temp. Then,refrigerate for up to 2 days. May freeze the pulp and eat the rind, which is full of Vitamin C.





Store at room temp. for up to 1 week and covered in refrigera-tor for up to 1 month. To re-lease juice, “nuke” for 10 sec., or roll on countertop while applying hand pressure.

Store at room temp. for up to 1 week and covered in refrigera-tor for up to 1 month. To re-lease juice, “nuke” for 10 sec., or roll on countertop while applying hand pressure.

Ripen at room temp. in a pa-per bag. After completely ripe, store in refrigerator for up to 2days.

Ripen in paper bag atroom temp. Once ripe,refrigerate, covered, for upto 1 week.

Dark yellow or dull; shriveled,moldy, soft, or punctured.Coarse skinned fruits = lesspulp.

Dull, dry rind; moldy, has softspots, or is punctured.

Hard, shriveled, mushy withbruises, rot, or black spots, orfruit that is all green.

Hard, dull, shriveled; soft,punctured, or cracked skin.

Firm, heavy for its size; smooth-textured, rich yellow skin that is slightly glossy. Pale or greenish yellow = very fresh fruit = high acid.

Plump, heavy for its size, witha glossy rind.

Plump, smooth, dark green skin with patches of red, yellow, or orange color; slightly soft; peachy-pine aroma from stem area = ripe.

Plump, slightly soft along “seam”; either orange-yellowor greenish between red-blushed areas depending on variety. Hard, tan stains arefine.

Lemons

Limes

Mangos

Nectarines





Store at room temp. for up to 1 week; will yield more juice at room temp. Oranges keep well in refrigerator for up to 1 month, loosely covered.

Ripen in a paper bag and dark place at room temp. for 2-3 days. Ready to eat when mostly yellow and soft. Once ripe, store in refrigerator in plastic/paper bag for 1 week.

Ripen in paper bag at room temp. until soft and juicy. Once ripe, refrigerate for up to 1 week, uncovered.

Ripen in paper bag at room temp. until stem yields to gentle pressure. Once ripe, refriger-ate for up to 3 days, uncov-ered.

Dull, lightweight, rough orthick-skinned; punctured, dryor spongy feel, has soft spots;discolored weak skin at endsof orange.

All green, mushy, bruised orrough-textured.

Very hard or firm, red withgreen base color; very soft,mushy, with flat bruises or pale to dark tan spots.

Dull, shriveled, or wilted;slight withering near the stem;spotted or bruised flesh.

Firm, heavy for its size; smooth-textured, bright-lookingskin. Green color or spots or brown specks have no affect on taste or quality.

Unblemished. To eat at once:yellow, slightly soft to thetouch. To ripen at home:firm, green with some yellowpatches.

Somewhat firm, becomingslightly soft; red with creamy,orangy base color.

Firm, just barely beginning tosoften. Bartletts: pale to richyellow; Anjous/Comices: lightto yellow green; Boscs: greento brown yellow.

Oranges

Papaya

Peaches

Pears





Store in refrigerator, uncov-ered, for 2-3 days.

Ripen in paper bag at room temp. Once ripe, refrigerate, covered, for up to 5 days.

Refrigerate for up to 2 days in loosely covered, shallow con-tainer. Don’t wash until ready to use/eat.

Pick out any soft or mushy berries to use in sauces, etc. Refrigerate remaining berries, loosely covered, for up to 2 days.

Dull yellowish-green, withsunken or pointed eyes; dry-looking, bruised, moldy, softspots, unpleasant odor.

Hard, poorly colored,punctured, brown discolor-ation; too soft, mushy, leaky.

Mushy individual cells onberries; moldy, leaky; stainedor wet containers.

Moldy, large seedy oruncolored areas, shrunken inappearance. Check bottomberries in package.

Plump, heavy for its size; bright orange, yellow, orgolden brown; eyes slightlyseparated; pleasant pineapplefragrance.

Plump, somewhat firm toslightly soft; healthy color.

Plump, tender individual cellson berries; bright, uniformcolor, clean, no attached stemcaps.

Bright red color; fresh greencaps; dry, clean. Small tomedium size taste = moreflavor than large.

Pineapple

Plums

Raspberries(and othersimilar berries)

Strawberries





Refrigerate, loosely covered, for up to 1 week.

If not fully ripe, set in warm place, out of direct sunlight, until slightly soft and red in color. May store at room temp. for up to 1week, uncovered. Only store in refrigerator if fully ripe.

Whole melons can be stored at room temp. for 7-10 days, though 55°F is ideal. May also be stored in the refrigerator, uncut, for 1 week. Once cut, cover tightly with plastic wrap or store in a container and refrigerate for up to 2 days.

Pale yellow or greenish fruit;punctured skin or very softspots.

Bruised, soft, sunburnt (greenor yellow near stem), deepbrown cracks, decayed, moldy, water spots.

Uncut: pale rind, punctures,bruises. Cut: pale-coloredflesh, whitish streaks or seeds;dry, mealy flesh; stringy,watery flesh.

Bright, lustrous deep yellow or orange. Because of loose skins, fruit won’t feel firm to thetouch.

Smooth, well-ripened, free from blemishes. Ripe: slightlysoft, overall rich red color.Less than fully ripe: firm, pinkto light red color.

Uncut: 1) Firm, symmetrical, free from bruises, punctures, dents; 2) bright green rind; 3) heavy for its size; 4) creamy-yellow underside (indicates sun-ripened on ground). Cut: Firm, dense flesh; dark seeds.

Tangerines

Tomatoes

Watermelon


Resources

Produce

Wheatgrass DeliveryPerfect FoodsSproutmanWheatgrass CentralWheatgrass Greenhouse

Community Supported Agriculture(CSAs)Local HarvestBiodynamic Farming and Gardening AssociationRodale Institute Farm LocatorWilson College DatabaseEat Well GuideNational Sustainable Agriculture Information ServiceJust Food(NYC Region)

Farmers MarketsFarmers Market dot comUSDA Farmers Market DirectoryFarmers Market OnlineLocal Harvest

Alkaline/Acid ChartspH Food ChartpH Quick Reference ChartAcid/Alkaline Forming Foods

Veggie DeliveryFarm Fresh to YouUrban Organic (NYC & NJ)Boxed Greens (Nationwide)Planet Organics (CA)

Juice DeliveryBluePrint Cleanse(Anywhere in US & Canada)Organic Avenue (NYC)Cooler CleansePressed JuiceryJuice Maids(LA | Smoothies & nut milks too!)Green Pirate(NYC | Delivery for large groups only)Revitalive

Books

Juicing and FastingThe Juicing Bookby Stephen Blauer

Power Juices Super Drinksby Steve Meyerowitz

The Complete Book of Juicingby Michael T. Murray, ND

Fresh Vegetable and Fruit Juicesby Dr. Norman Walker

Juicing for Lifeby Cherie Calbom

The Wheatgrass Bookby Ann Wigmore

pHThe Acid–Alkaline Diet for Optimum Health, by Christopher Vasey and Jon Graham

The pH Miracleby Dr. Robert O. Young and Shelley Redford Young

The Ultimate pH Solutionby Michelle Schoffro-Cook

Glycemic IndexThe Low GI Diet Revolution: The Definitive Science-based Weight Loss Planby Dr. Jennie Brand-Miller

Colon Hydrotherapy

Colon TherapistsThe Colon Therapists NetworkInternational Association of Colon Therapists


http://www.800wheatgrass.com/

http://www.sproutman.com/

http://www.wheatgrasscentral.com/

http://wheatgrassgreenhouse.com/

http://www.localharvest.org/

http://www.biodynamics.com/csa1.html

http://www.biodynamics.com/csa1.html

http://newfarm.rodaleinstitute.org/farmlocator/index.php?type=cons&tab=consumer_seeking_farmer#consumer

http://www.wilson.edu/wilson/asp/content.asp?id=1567

http://www.eatwellguide.org/i.php?pd=Home

http://attra.ncat.org

http://attra.ncat.org/attra-pub/localfood_dir.php

http://www.justfood.org/csaloc/search?phpMyAdmin=d9c4aa8a5cft3c19028d

http://farmersmarket.com/

http://www.ams.usda.gov/AMSv1.0/ams.fetchTemplateData.do?template=TemplateC&navID=FarmersMarkets&rightNav1=FarmersMarkets&topNav=&leftNav=WholesaleandFarmersMarkets&page=WFMFarmersMarketsHome&description=Farmers%20Markets&acct=frmrdirmkt


http://www.localharvest.org/

http://www.alkaline-alkaline.com/ph_food_chart.html

http://www.greathealth247.com/ph-acid-alkaline-food-chart.html

http://www.rense.com/1.mpicons/acidalka.htm

http://www.farmfreshtoyou.com/index.php

http://www.urbanorganic.com/

http://boxedgreens.com/shop/home.php

https://www.planetorganics.com/ui/default.aspx


http://www.organicavenue.com/

http://www.coolercleanse.com

http://www.pressedjuicery.com/

http://www.thejuicemaids.com/

http://green-pirate.com/

http://www.revitalive.com/

http://www.colonhealth.net/therapist-search

http://www.i-act.org/

Smoothie Recipes

AJ’s Power Smoothie..............................................................Apple Pie Green Smoothie in a Bowl.......................................Breakfast of Champions.........................................................Burst of Morning Sun Energizing Drink.....................................Cathy’s Daily Smoothie..........................................................Celery Ginger Cooler.............................................................Coconut Mint Chip................................................................Going Green Ormus Smoothie................................................Green Energizer Smoothie......................................................Green Goddess Smoothie.......................................................Lemony Mango-Basil Green Smoothie......................................Low-Glycemic Avocado Blueberry Smoothie..............................Luscious Lemon Basil..............................................................Mixed Berry Kale..................................................................No Stress Smoothie...............................................................Peaches ‘n Green Smoothie....................................................Perfect Red Energy Smoothie, The............................................Raw Pumpkin Pie Chai Smoothie.............................................Respiratory Smoothie.............................................................Saturday Morning Glow Mint-Nectarine Smoothie.....................Savory Green Smoothie.........................................................Self-Love...............................................................................Sneaky Veggies.....................................................................St. Paddy’s Chocolate Mint Smoothie.......................................Strawberry Fields Smoothie....................................................Summer Delight.....................................................................Super Smooth Squashie..........................................................Thai Me Up Green Smoothie...................................................

4041 3739344442 47 45 434344 4647343536333840453346 36 423537 38324139

49585255615962 6150 5151 53 54 4850 60 4956 53 59 4857 60 5256 5457 55

Recipe IndexJuice Recipes

Aliveness...............................................................................Cabbage Rose......................................................................Carrot Cayenne Elixir.............................................................Chronic Wellness Revitalizing Green Juice...............................CoCo Pear Juice....................................................................Cool Beet & Radish Mama Juice..............................................Coyote Cranberry..................................................................Greens 4..............................................................................Immune Boost Green Juice......................................................Italian Juice Feast...................................................................Jalapeno Cilantro Green Juice.................................................Kaleidoscope, The.................................................................Kickass Savory Juice = Hella Yummy........................................Kiwi Kick..............................................................................Lime-Shine.............................................................................Liver Detox Juice, AKA: My Sunday Night Ritual........................Make Juice Not War Green Drink............................................Market Mama, Sweet and Spicy..............................................Mexican Afternoon................................................................Mommy’s Green Juice............................................................Pineapple Pear Lemongrass.....................................................Pineapple-Wheatgrass............................................................Pretty Juice, The.....................................................................Ravishing Rhubarb Refreshment...............................................Revitalizing Green Juice..........................................................Spicy Sprout Squeeze.............................................................Spicy Tomato Veggie Juice......................................................Summer Passion Watermelon and Green Juice..........................Sweet Greens........................................................................Tuffy’s Green-O ‘Peño............................................................Watercress & Apple Plus........................................................


AboutKris Carr is a multi-week New York Times best-selling author, motivational speaker and wellness coach. She is the subject of the inspirational documentary, Crazy Sexy Cancer, which she wrote and directed for TLC, and the author of the groundbreaking Crazy Sexy Cancer book series. Kris’ third book, Crazy Sexy Diet (#1 Amazon Best Seller, NY Times Best Seller) is the ultimate diet and lifestyle game plan for wellness warriors seeking peak health, spiritual wealth and happiness. Her books have been translated into 13 languages.

Kris regularly lectures at medical schools, hospitals, wellness centers, corporations such as Whole Foods, and Harvard Univer-sity. She is a Contributing Editor for Natural Health Magazine and writes for many online publications. Television appearances include: CBS Evening News with Katie Couric, The Early Show, Today Show, Good Morning America, The Gayle King Show, The Revolution, OWN: The Oprah Winfrey Network and The Oprah Winfrey Show.

Kris is also the founder of crazysexylife.com an award-winning wellness site offering daily tips, articles, programs and events. As an irreverent foot soldier in the fight against disease, Kris inspires countless individuals to take charge of their health and happiness by adopting a plant-based diet, improving lifestyle practices and learning to live and love with passion. Her motto: Make juice not war!

Stay ConnectedFor daily inspiration, revolutionary tips, recipes, Prevention is HOT cheerleading and articles from the best health and wellness experts, visit crazysexylife.com.

For community, support and a wealth of juicy knowledge, join my.crazysexylife.com and meet thousands of inspiring wellness warriors just like you!

To chat with me online, follow me on twitter and like my Facebook Fan Page.

Photo Credit - Kwaku Ashton



http://www.crazysexylife.com

http://www.crazysexylife.com

http://my.crazysexylife.com/

http://twitter.com/kris_carr


Thank you to our Crazy Sexy Contributors

Erica Silvestri BergRebekah BernardJodi BridenAmy E. BruceStephanie BurnsKimberly CarloBlueprint CleanseChristine CookMarcella DeRubeisRobin DusekLaurie Erdman, CHHC, AADPJulie GenserGena Hamshaw, CCNRachel Handel

Barbara HoldingElizabeth JacobsonAngela KontgenNatalia KWMegan LewmanNazneen LotiaPhilip McCluskeyRande McDanielWendy MelilloJennifer NutallKacie PerrizoHeather PierceTina PruittAmy Lindsey RichardsLynda RoyLisa Consiglio Ryan

Suzi S.Chad SarnoCarmen SchultzHalle Marie SecuraVerity Spencer-SewellMaureen ShannonJennifer StrohmeyerCathy SykoraCasey Lorraine ThomasCathy ThompsonCheryl UlrichJanet E. VerneyChristy WhitneyLaura Agar WilsonMichelle WolffMatt & Linda Wooliever

Date post:	27-Dec-2015
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