Colleen s. Juicing for Health LEARN LEARN LEARN. by Colleen Thornhill CEO of Healthmakers. which ingredients to use to optimize your healing

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1 LEARN which ingredients to use to optimize your healing LEARN which juicer is most suitable for your needs Juicing for Health Colleen s HealthBeat LEARN of juicing and recipes for healing by Colleen Thornhill CEO of Healthmakers

2 contents Why Juice Nature s Healers The food colour wheel Ready set juice Recipes 1. Wheatgrass recipes 2. Juicing for blood cleansing. Important notice.. If you are on medication please refer to your prescribing. physician to determine what regime is suitable. Some juices. may interfere with certain prescribed medication. Anyone with pre-existing health conditions should refer to their primary physician. 3. Red for health 4. Oh yellow 5. For the love of purple 6. Clean it white 7. How to make almond milk 8. Nuts about nuts Still curious?

3 Let food be thy medicine and medicine be thy food. Hippocrates the father of modern Medicine

4 I am very excited to share with you my knowledge on juicing for health and wellness, as this has been my passion for most of my life. There is a global epidemic of chronic diseases in modern society that are largely preventable and curable through diet and exercises alone. why juice? I say cured very tentatively as in reality given the right tool (i.e.: clean air, adequate clean water and vitamins and minerals obtained their natural food state from fresh, raw, organic fruit and vegetable the body heals itself. A simple but fascinating example, which we have all observed is how the body will instantly begin healing a wound. The moment you cut or tear a blood vessel, the body will immediately begin the complex process of healing itself. First the blood vessels constrict, then platelets (triggered by enzymes leaked from the torn blood vessel) cause the blood around the wound to stick together. The blood then clots plugging up the wound and bleeding stop. Once bleeding stops white blood cells rush to the wound destroying any germs that may have gotten into the body through the wound. It is only through poor nutrition, smoking, stress and other infections or illness like diabetes, thyroid disease, high blood pressure and poor circulation is the body s ability to heal itself diminished. According to The World Health Organization, fruit and vegetables are important components of a healthy diet, and their sufficient daily consumption could help prevent major diseases, such as cardiovascular diseases and certain cancers. Approximately 16.0 million (1.0%) disability adjusted life years (DALYs, a measure of the potential life lost due to premature mortality and the years of productive life lost due to disability) and 1.7 million (2.8%) of deaths worldwide are attributable to low fruit and vegetable consumption. 1. Detoxifies the mind and body 2. Increases focus and productivity 3. Helps heal the digestive system 4. Alleviate arthritis, acne, allergies, celiac disease and cancer 5. Provides your body with an immense amount of nutrients 6. Juicing infuses your cells with phytonutrients that cleanse and alkalise. 7. Juicing allows you to get nutrients from foods you might not be keen on eating. 8. Juicing acts as a natural anti-oxidant, and it feeds all your cells with what they need. A body that is balanced and well-fed does not crave unhealthy sugars, caffiene and bad processed food.

5 Moreover, insufficient intake of fruit and vegetables is estimated to cause around 14% of gastrointestinal cancer deaths, about 11% of ischemic heart disease deaths and about 9% of stroke deaths globally. A recently published WHO/FAO report recommends a minimum of 400g of fruit and vegetables per day (excluding potatoes and other starchy tubers) for the prevention of chronic diseases such as heart disease, cancer, diabetes and obesity, as well as for the prevention and alleviation of several micronutrient deficiencies, especially in less developed countries. Juice for health Incorporating raw, fresh juice made from leafy greens, vegetables and a small amount of fruit, on a daily basis together with a plant-based diet will greatly increase your bodies ability to heal itself at the same time slow down the ageing process. Healing the raw colourful juicy way I have put together a number of recipes and listed the ailments they are beneficial for. I have also divided the recipes into the colour of the juice as it is a well known fact that when you consume fruits and vegetable of a variety of different colours, you will get the best all-around health benefits. COLD Carrot, Pinapple, Ginger, Garlic HEADACHE Apple, Cucumber, Kale, Ginger, Celery ULCERS & COLITIS Cabbage, Carrot, Celery, Potato HIGH B.P Beet, Apple, Celery, Cucumber, Ginger KIDNEY DETOX Carrot, Watermelon, Cucumber, Cilantro EYES Carrot, Celery CONSTIPATION Carrot, Apple, Fresh Cabbage HANGOVER Apple, Carrot, Beet, Cabbage NERVOUSNESS Carrot, Celery, Pomegranate DEPRESION Carrot, Apple, Spinach, Beet DIABETES Carrot, Spinach, Celery ASTHMA Carrot, Spinach, Apple, Garlic, Lemon ARTHRITIS Carrot, Celery, Pinapple, Lemon KIDNEY STONE Orange, Apple, Watermelon, Lemon STRESS Banana, Strawberry, Pear FATIGUE Carrots, Beets, Green Apple, Lemon Spinach MEMORY LOSS Pomegranate, Beets, Grapes INDIGESTION Pineapple, Carrots, Lemon, Mint

6 The sky s the limit in terms of edible plant material and what it can do for human health. - Mary Ann Lila Phytochemicals - The colourful mystery of plants Food scientist Mary Ann Lila from The Plants for Human Health Institute studies the mysteries of phytochemicals, the bioactive agents that give plants their colour, flavour, taste and smell. She has found that plants consist of thousands of complex phytochemicals. Some of these phytochemicals have beneficial properties, including the ability to reduce inflammation, prevent obesity, relieve pain and lower the risk for diseases like cancer and stroke. By eating fruits and vegetables of a variety of different colours, one can get the best all-around health benefits. The phrase "eating a rainbow" of fruits and vegetables is a simple way of remembering to get as much colour variety in your diet as possible, so that you can maximize your intake of a broad range of nutrients. The colours of fruits and vegetables are a small clue as to what vitamins and nutrients are included. By getting a variety of different coloured fruits and vegetables, you are guaranteed to meet the bodies requirements to prevent disease and also to provide the raw materials essential for healing. Lila and her team of researchers analyze phytochemicals using advanced techniques, of high-performance liquid chromatography.

7 THE FOOD COLOUR WHEEL PURPLE AND BLUE These contain phytochemicals such as anthocyanins and phenolics, these are powerful antioxidants which help reduce the risk of diseases such as cancer, heart disease and Alzheimers. These antioxidants also improve memory, cell communication and slow down the ageing process. RED Fruits and vegetables that contain the colour red have some of the following nutrients: Vitamin A, Vitamin C, quercetin and lycopene. Quercetin is a natural pain killer and a strong anti-oxidant that helps the body repair from damages caused by various diseases. WHITE Contains beta-clucans, aliquots, liganas and flavenoids. Overall, these support the immune system and help balance hormone levels. GREEN Looking for a good source of calcium, potassium dietary fibre, antioxidants and Vitamin A, C and D? Look no further than green vegetables. They are also a good source of chlorophyll known to control hunger and cravings, encourage healing, promote cleansing and help boost iron levels. YELLOW ORANGE Orange fruits and vegetables are one of the best sources of Vitamin C and beta-carotene. Beta- carotene, better known as Vitamin A, is good for lowering blood cholesterol, aids in eye health, boosts the immune system and promotes healthy joints. A great source of zeaxanthin, flavonoids, potassium and Vitamins C&A. Zeaxanthin is common carotenoid found in nature that is good for eye health, especially protecting the eye from light damage. Flavonoids are plant chemicals that are responsible for the colour of fruit and vegetable, they contain antioxidants which help keep your skin healthy, as well as fight cancer causing free radicals in the body.

8 Eat a rainbow of fruit & vegetables for vitamins & minerals Blue and Purple Fruits & Vegetables Blueberries Eggplant Plums Purple cabbage Purple carrots Purple figs Purple grapes Red Fruits & Vegetables Beets Cherries Pink/Red grapefruit Pomegranates Radishes Raspberries Red apples Red chili peppers Red grapes Red pears Red potatoes Rhubarb Strawberries Tomatoes Watermelon Green Fruits & Vegetables Broccoli Celery Chinese cabbage Cucumbers Green apples Green beans Green cabbage Green grapes Green pears Kiwifruit Leafy greens Lettuce Limes Spinach Watercress Zucchini Yellow and Orange Fruits & Vegetables Apricots Butternut squash Cape Gooseberries Carrots Grapefruit Lemon Mangoes Naartjies / Clementines Oranges Peaches Pineapples Sweet potatoes Yellow apples Yellow pears White Fruits & Vegetables Brown pears Cauliflower Garlic Ginger Jerusalem artichoke Kohlrabi Parsnips Potatoes Shallots Turnips White peaches

9 It s all about the juicer Centrifugal Juicer Cold Extraction Juicers Juice yield Moderate High There are many different juicer models available for purchase that it might seem confusing to know which one to select. There are actually only 2 types of juicers so when you make your selection, it is based on these 2 types, a centrifugal juicer and a cold pressed extraction juicer. How it works Pros Produce is processed through fast spinning blades Juices fruit and firm vegetables Produce is gently broken down with an auger Excellent for juicing leafy greens, vegetables and fruit Juices wheatgrass Dry pulp Quiet operation Most masticating juicers can also make nut milks, nut butters, frozen sorbets and baby purees Minimal heat is generated during the juicing process Easy to clean READY to start your journey to healthier, more energetic and vibrant you? You need the correct juicer! Cons Average quality juice Cannot juice wheatgrass Limited ability to juice leafy greens Pulp still contains juice High foam yield High speed produces heat that interferes with juice quality Juice oxidises immediately resulting in loss of nutrients Noisy and are limited to only juicing. Large fine grained sieve is difficult to clean Small feeding tube, ingredients have to be cut into smaller pieces

10 The Oscar DA900 The Oscar DA900 is a neat unit and with its switch and go mechanism. Offering a 20 year warranty on the motor and a full 2 year usage warranty on the front-end parts. The Oscar DA1000 The Oscar DA1000 with the adjustable drum cap, is like driving a manual car, it has more flexibility which, when adjusted correctly, can produce 3-5% more juice than an Oscar Juicer DA900. Offering a 20 year warranty on the motor and a full 5 year usage warranty on the front-end parts. The Oscar Classic The Oscar Classic features a modern trendy design loved by most, a wider feeding tube, a pusher with a silicone ring for juicing soft fruit, and an extra juicing strainer suitable for juicing juicy fruit. Offering a 20 year warranty on the motor and a full 5 year usage warranty on the front-end parts. Optional extra attachment for all models: Slicer/Ice Crusher Warranty applies to household use.

11 ready set juice Prepare your shopping list - before making your trip to the store or market, write down a list of all the ingredients that you will need, based on the recipe so you know exactly what quantities you need. Please use these recipes as a springboard for your own creativity. I recommend drinking a fresh glass of raw juice on an empty stomach for breakfast and to wait at least 20 minutes for the juice to be fully absorbed into the body where possible. Then drink juice throughout the day in place of tea or coffee. For more serious diseases, like cancer, it would be best advised for you to see an alternative practitioner who will guide you very specifically. As a general rule for healing the body your juice should consist of mainly fresh, organic (where possible), vegetables and leafy greens. Use fruit more for flavouring for example a non-sweet granny smith apple or lemon. Over time your taste will become accustomed to more tart flavors and you can reduce or eliminate the fruit altogether. Note: It is well documented that cancer lives on sugar so it is not recommended to include sugar in your diet in any form when treating cancer. Please consult an alternative practitioner if you have cancer as they have the relevant experience to best assist you.

12 wheatgrass, natures miracle cure Wheatgrass is unlike any other raw juice. It is not called the miracle drink for nothing. Wheatgrass is one of the most nutrient dense foods on the planet and, by providing the body with all the essential micro-nutrients,is known to assist the body in healing from the following ailments: Lose weight, reduce food cravings, detox your cells, improve immunity, stimulate circulation, aids digestion, treat arthritis, reduce fatigue, treat wounds on the skin, prevent tooth decay, cleanse the liver, manages high cholesterol, clear sinus congestion, controls acne, prevents cancer, relieve the common cold, treat a hangover, improve the mood, de-stress, alleviate depression, improve the appearance of nails, ease menstrual pains, combat bowel inflammation, neutralize infections, slow ageing, alleviate radiation, stabilize blood sugar levels, feed your brain, get rid of dandruff, increase fertility and develop a more discernible palate. By including nutrient-dense foods like wheatgrass in your diet can help you wean off of unhealthy, nutritionally devoid foods. By balancing your body s ph and satisfying your nutritional needs not to mention developing a healthy habit wheatgrass steers you away from cravings for foods packed with sugar, excess fat, and preservatives, and ultimately trains your taste buds to start craving healthier foods and to appreciate subtle flavours more fully.

13 wheatgrass recipes Ingredients: Juice of 3 oranges 1 tbs grated ginger 30 ml wheatgrass juice Serve with mint Ingredients: 3 carrots 2 Granny Smith apples 30 ml wheatgrass juice ginger optional Ingredients: 30ml wheatgrass 2 medium Granny Smith apples Ingredients: 3 carrots ½ beetroot 2 celery sticks ½ lemon 30ml wheatgrass juice Small handful of parsley and/or mint Ingredients: 1 large orange or apple juice Small handful of fresh mint 30 ml wheatgrass juice Directions: Process ingredients in an Oscar Juicer and serve.

14 i Chlorophyll the healing component of green blood In 1930 Dr. Hans Fischer, Nobel prize winner discovered the chemical structure of hemoglobin, and was amazed to find that it is almost identical to chlorophyll the green blood of plants 1. Controls hunger and cravings 2. Controls body odour 3. Alkalizes the blood 4. Promotes cleansing 5. Protects DNA against fried foods 6. Super potent antioxidant 7. Promising potential for cancer therapy 8. Effective against candida albicans 9. Relieves swelling 10. Promotes healthy iron levels Juicing for blood cleansing and alkalizing your blood Ingredients: 1 large cucumber 1 medium pear ¼ c fresh mint 1 c fresh parsley 1 lemon, peeled 2 c baby spinach Ingredients: 2 green Granny Smith apples 2 stalks celery 2 large kale leaves 1 medium cucumber ¼ c fresh cilantro ½ lemon, peeled Directions: Process ingredients in an Oscar Juicer and serve. Ingredients: 2 carrots ½ cucumber 2-6 kale leaves a handful of spinach 1 lemon ginger (optional) Ingredients: 3 leaves of kale 1 large carrot 3 stalks celery 1 inch ginger 1 lime ½ cup daikon radish

15 juice it green! For Acne 1 medium Granny Smith apple 1 organic lemon 1 red bell pepper 3 medium sized carrots 1 cup baby spinach 4 large kale leaves Arthritis 4 carrots 3 celery stalks 1 Granny Smith apple 1 cup broccoli 1 bunch parsley For Allergies 2 medium sized Granny Smith apples 3 celery stalks 1 large cucumber ½ cup fresh parsley 1 lemon with rind 2 cups spinach For Asthma 1 Granny Smith apple 2 carrots ½ cucumber 2-6 kale leaves a handful of spinach 1 lemon 2 cm ginger (optional) Directions: Process ingredients in an Oscar Juicer and serve. Calcium for your bones 1 Granny Smith apple 1 cucumber 2-4 kale leaves 3 stalks celery 1 cup dandelion greens 1 lemon with rind Liver Tonic Recipe 2 hands of dandelion leaves 3 carrots 1 green cucumber ½ lemon (or grapefruit ) i Health Benefits of dandelion greens They are wild, they are free, they are everywhere! The nutrients in dandelion greens may help reduce the risk of cancer, multiple sclerosis, cataracts, age-related macular degeneration, and stroke. Dandelion contains anti-inflammatory properties which may provide benefit to those with asthma and other inflammatory diseases.

16 red for health! Prostate Health 1 2 ripe tomatoes 2 cups of spinach 1 lemon 2 sprigs of basil Prostate Health 2 ½ lemon 1 large tomato 2-3 cups of watermelon Kidney Cleanse 1 beetroot 1 cup spinach 2 medium sized tomatoes ½ cucumber ½ lemon Himalayan salt (to taste) Tomatoes are a good source of lycopene, which is strongly connected with prostate and breast cancer. Tomatoes are also a good source of potassium and vitamin C, which makes them heart healthy, too. Lemons contain vitamin C, B6, A, E folate, niacin thiamin, riboflavin, copper, calcium, iron, magnesium, potassium, zinc and protein. With all this goodness, lemons are recommended for throat infections, indigestion, constipation and high blood pressure. Lemons can also be applied externally for skin problems such as acne. Directions: Process ingredients in an Oscar Juicer and serve.

17 oh yellow Bloating 2 medium sized apples 14 carrots 2 small oranges peeled Pain Relief 2 large carrots 3 medium sized carrots ½ medium sized green pepper ½ cucumber 2 celery stalks 1 handful parsley 1 cup spinach Joint Pain ½ a pineapple 2 ribs celery 1 head of Romaine lettuce A handful of cilantro A thumb-sized piece of ginger Indigestion 7 medium sized carrots 2 medium apples 2 cloves garlic 2-3 cm s ginger root 1 handful parsley i Health Benefits of Carrots Carotene found in carrots, is an antioxidant that has powerful healing properties. It s powerful cleansing properties are also effective in detoxifying the liver. Pineapple contains vitamin C, B1, potassium and manganese. The secret to its almost supernatural healing power comes from a protein-digesting enzyme called bromelain. Excellent for the treatment of joint pain, sprained ankles, and tendonitis. Bromelain s anti-inflammatory properties make it a great natural replacement to harmful medications like aspirin. 1. Improves vision 2. Helps prevent cancer 3. Slows down ageing 4. Promotes healthier skin 5. Helps prevent infection 6. Prevents heart disease 7. Cleanses the body 8. Protects teeth and gums 9. Prevents stroke

18 for the love of purple Beet it up for physical strength and endurance Beet 1 2 medium Granny Smith apples 1 beetroot 7 medium carrots ½ ginger root ½ lemon Beet 2 2 Beetroots 2 pears 1 knob of ginger 1 cucumber 2 cups lettuce Beet 3 2 stalks celery ½ head purple cabbage 2 apples 1 beet ½ lemon Beet 4 2 Granny Smith apples 2 carrots 1 small bunch beet greens 1 beet Memory 2 kiwi fruits 1 cup strawberries 2 cups blueberries 1 handful peppermint leaves Stress 1 stalk broccoli 1 Granny Smith apple 6 large carrots 1 medium tomato 1 cup blueberries Poor Concentration 2 leaves purple cabbage 2 medium sized apples 3 medium sized carrots 1 cucumber 1/2 cup strawberries Directions: Process ingredients in an Oscar Juicer and serve. i Health Benefits of beets 1. Lowers your blood pressure levels 2. Reduces bad cholesterol and prevent plaque formation 3. Protects against osteoporosis 4. Keeps diabetes under check 5. Treats anaemia 6. Helps relieve fatigue 7. Improves sexual health and stamina 8. Protects you from cancer 9. Beats constipation 10. Boosts brain power

19 clean it white Soothe your stomach 1 1 small head cauliflower 2 stalks celery 1 beet 1 large tomato 1 cucumber 5cm Ginger Detox 2 cups romaine lettuce ½ cucumber 2 celery stalks 2 Granny Smith apples 1 orange (peeled) Soothe your stomach 2 ½ head cauliflower 10 spears asparagus 10 carrots ½ lemon Ingredients 1 potato peeled 1 cucumber 1 kiwi 1 tsp honey (optional) Immune system 2 sweet potatoes 1 pineapple 4 oranges Directions: Process ingredients in an Oscar Juicer and serve. Potato is an excellent source of vitamin A, vitamin B, vitamin C, carbohydrates, potassium, phosphorus, calcium, manganese, and iron among others. Potato juice is know to promote heart health, heal ulcers, improve liver and gall bladder health, lower cholesterol, boost the immune system and aid digestion. i Health Benefits of cauliflower Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) helps protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall. For those suffering from painful ulcers, Juicing for Health recommends drinking three to four half-glasses of potato juice a day for a month. They write, Perhaps the most common use of raw potato juice is to treat gastritis, colitis, gastric and intestinal ulcers, due to its anti-acid and healing properties.

20 i Nuts Nuts offer magnesium, B vitamins, vitamin E, copper, manganese, healthy fats, fiber, phytochemicals, as well as other vitamins, minerals, and antioxidants important for health. about nuts Fruit and vegetables are important in any diet as they contain a host of vitamins and minerals. Vitamins A, D, E and K are fat-soluble vitamins, meaning they are better absorbed and utilised in the presence of fat. Not only that, but fat plays a role in cell membrane structure and hormone production, keeping you healthy and performing at your best. -professor Donald Jump of the Linus Pauling Institute. Nuts are nutritional powerhouses containing magnesium, B vitamins, vitamin E, copper, manganese, healthy fats, fibre, phytochemicals, as well as other vitamins, minerals, and antioxidants all with healing powers. Extensive research suggests that nuts can benefit heart health and reduce the risks of dying early from heart disease and other causes. They can lower the LDL, or bad" cholesterol levels and lower levels of inflammation linked to heart disease. Nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack and can improve the lining of your arteries. (Ref: Mayo Clinic) Further research suggests that nuts help protect cells from free radicals that cause numerous degenerative diseases. Nuts help prevent or slow the progression of Alzheimer s and walnuts were shown to inhibit the growth of cancerous tumors in mice. The essential fatty acids contained in nuts help ease anxiety, depression, and stress. The melatonin found in nuts helps regulate sleep cycles and may also play a role in preventing cancer. The magnesium found in cashews may boost memory and the levels of copper and magnesium may help protect bone strength. One brazil nut can provide the RDA of selenium, a key nutrient that may help prevent breast and prostate cancers. Nuts positively influence homocysteine levels which are directly related to blood pressure, heart problems as well as Parkinsons. BTW peanuts are not tree nuts and are not included in this recommendation.

21 How to make almond milk with an Oscar juicer Ingredients: 1½ cups water ½ cup almonds (soaked overnight) Sweetener of your choice (stevia, honey, etc) Drop of vanilla extract Pinch of sea salt 1. Mix all the above ingredients in a bowl. 2. Set up your Oscar Juicer, using the juicing strainer. 3. Using a ladle, scoop the nuts with the water and feed the mixture down the feeding tube. 4. Add the water mixture and the almonds interchangeably. 5. Leave some of the water mixture behind after all the nuts have been processed. 6. Process the pulp, with the remaining water mixture once more, in your Oscar Juicer. 7. Pour the milk through a nut milk bag to remove any additional pulp.

22 Nuts about nut butters Nut butters with an Oscar Juicer 1 cup of nuts of your choice (we recommend macadamia) 1-2 teaspoons of a neutral oil (i.e. coconut oil this is optional) Your juicer 1. Replace the juicing screen with a blank screen. 2. Make sure you have a bowl to catch the butter at the ejection chute. 3. Slowly feed the nuts through the feeding tube. For the best consistency run the mixture through the juicer a couple of times. 4. Add in 1 to 2 tbsp. of a neutral flavoured oil on top to help it get creamy. Add the oil until it is at your desired consistency. Additional options. Add salt to taste if preferred. Add in things like chocolate chips or shavings, or even coconut flakes for a different flavour. Storage: Store it in an airtight glass container in the fridge.

23 Thinking about it? Juicing is one of the best and healthiest things you can do for your health. more than a juicer It s a 9 in 1 Now available at a reduced price Available on Oscar DA900 from R16.87 per day Oscar DA1000 from R18.90 per day BUY NOW Oscar Classic from R22.03 per day

24 Still curious? For more information on Oscar Juicers and other healthy lifestyle equipment, visit Stay motivated Receive Colleen's secrets to great health, energy, recipes and tips. Get Social Colleen s HealthBeat