Why Am I Here & What Is Juicing?
Why Should You Juice?
How Is Juicing Different Than Eating Fruits & Vegetables?
How Is Juicing Different Than Smoothies (Vitamix, Nutribullet)?
Types of Juicers
*Make sure you buy a juicer that is easy to clean – otherwise you will NEVER use it!
What Kind Of Juicer Are You?
WON Juicing Tips
Guidelines For Good Washing:
*Each recipe makes 16-20oz depending on the produce and juicer you use
Benefits of Red
Red Fruits & Veggies
*A little difficult to juice, but it can be done if your juicer can handle it and you cut up the fibrous stalks. Toss the rhubarb leaves - they're toxic!
Benefits Of Orange & Yellow
Orange & Yellow Foods
Benefits Of White
Benefits Of Greens
Green Fruits & Veggies
Benefits Of Blue & Purple
Blue & Purple Foods
Supplements for a Healthy Heart
Omega 3 Fatty Acids
There is more scientific based evidence on the cardiovascular benefits of omega-3 fatty acids than any other nutritional supplement. Omega-3 fatty acids can lower bad cholesterol (LDL) and raise good cholesterol (HDL). They can lower blood pressure in people with hypertension. Omega-3 fatty acids are one of the best ways to prevent heart disease and reduce the chance of a second heart disease incident (heart attack, stroke, abnormal rhythms, or death). Eating just two servings of fish per week (think salmon or tuna) can reduce the risk of a stroke by as much as 50%. Omega-3 fatty acids encourage healthy blood vessel function and reduce inflammation around the heart.
CoQ10 is an antioxidant that is found in nearly every cell in the body. Antioxidants fight free radical damage in the cells and DNA of the body. Free radicals contribute heavily to the aging process and many health problems like heart disease. CoQ10 has the ability to improve the amount of energy in cells and prevent blood clots from forming. Clinical studies have shown that people who took CoQ10 within three day of having a heart attack were less likely to have following heart attacks and further chest pains. It reduces the risk of death associated with heart disease. For those with congestive heart failure, CoQ10 reduces swelling in the legs, fluid in the lungs, and makes it easier for you to breathe, which results in higher levels of energy. There have been clinical studies that have shown CoQ10 may lower blood pressure over an extended period of time. Pharmaceuticals to treat high cholesterol deplete the body of CoQ10 and so it is extremely important to supplement this antioxidant. If you are on statins for high cholesterol, CoQ10 can help ease the side effects of this medication such as muscle pain and fatigue. Research has also shown that taking CoQ10 prior to heart surgery can help strengthen your heart as it recovers and lower your risk for irregular heart beats. (University of Maryland Medical Center, 2011) Ubiquinol is the active antioxidant form of CoQ10 and is needed by oxidized CoQ10 to achieve all of its important functions. Ubiquinol absorbed at least 2 times greater than CoQ10. As you age it becomes more difficult for your body to covert oxidized CoQ10 to Ubiquinol, making this form the best choice for a healthy heart.
Garlic is full of antioxidants. Garlic has been clinically shown to reduce plaque, lower blood pressure, lower LDL cholesterol, and lower levels of homocysteine. Homocysteine is an amino acid that is converted into cysteine with the help of vitamins B6, B12 and folate. Homocysteine that is not converted elevates homocysteine levels throughout the body and has been associated with heart attacks, stroke, and the formation of blood clots. Garlic can also act as an anticoagulant, or blood thinner, which helps prevent blood clots that lead to heart attacks and strokes. The most recent studies show aged garlic supplements can be taken with prescription blood thinners safely. Breakthrough research done at UCLA by Dr. Matthew Budoff demonstrated the powerful benefits of aged garlic. Patients received 1200 mg of aged garlic extract daily for one year, which reduced the growth of plaque by 66%, making garlic more effective than statin drugs and aspirin.
Reishi mushrooms have unique and complex elements such as triterpenes, alkaloids, sterols, and polysaccharides that support heart health. Reishi mushrooms have been studied intensively for their proven ability to improve blood flow to the heart and lower blood pressure. Reishi helps the heart muscle use less oxygen, making more available for the rest of the body to support health. Extracts from reishi reduce LDL cholesterol helping to prevent strokes and heart attacks.
Policosanol are derived from the waxes of plants such as sugar cane and yams. They are long chain alcohols that are soluble in water and are most commonly known as fatty alcohols. The key alcohol in Policosanol is called Octacosonal. It prevents the liver from creating an excess of cholesterol, resulting in lowering bad cholesterol and raising good cholesterol. It may also reduce the amount of plaque that is stored in the arteries. Policosanol and Octacosonal work together and it is not recommended to take Octacosonal by itself. Policosanol can be as effective as taking 100 milligrams of aspirin a day. It has also been shown to increase exercise performance in those with coronary heart disease.
Niacin is Vitamin B3. Studies have shown that Niacin can significantly improve HDL cholesterol levels by 15% to 30% with better success than statin drugs. It also can improve LDL levels by reducing triglycerides 20% to 50%. Hot flushes can occur with Niacin so start with small doses and increase over time.
Hawthorn is a shrub in the rose family which berries, leaves and flowers contain antioxidant flavonoids, including OPC’s. These antioxidants help dilate blood vessels, improve blood flow, and protect blood vessels from damage. Human clinical studies propose that hawthorn protects against heart disease by increasing coronary artery blood flow, improving circulations and lowering blood pressure. A large study done using over 900 patients with heart failure found taking a standardized hawthorn supplement significantly decreased the clinical symptoms of heart failure including palpitations, problems breathing and fatigue. Hawthorn was shown to be as effective as the prescription medication captopril for improving symptoms of heart failure. Hawthorn is effective for increasing blood flow to the heart, reducing angina (chest pain) and increasing the amount of time patients could work out without chest pain.
Nattokinase is extracted from fermented soy and is a strong proteolytic enzyme that helps break down proteins causing inflammation. Nattokinase supports heart health by significantly reducing blood clots, normalizing blood pressure, and breaking down fibrin, the adhesive substance that makes plaque around the heart sticky.
Sytrinol contains compounds called flavones found in oranges, tangerines, and palm fruit extracts that support total cholesterol, LDL cholesterol and triglyceride levels naturally. These flavones block enzymes in the liver that manufacture cholesterol and triglycerides. Clinical studies who sytrinol to be as effective as statin drugs, but without the side effects. Results show a 30% decrease in total cholesterol levels and up to a 27% decrease in LDL cholesterol within four to twelve weeks.
Red Yeast Rice Extract
Red Yeast Rice (RYR) is an extract from a centuries old Chinese Spice and is used in Traditional Chinese Medicine to support blood circulation. Numerous studies have shown RYR lowers your Total Cholesterol, LDL Cholesterol and Triglycerides while also having the ability to raise your good HDL Cholesterol. One of the major contributors to heart disease is widespread inflammation in the body. RYR has demonstrated the capacity to reduce inflammation that affects the heart. A large clinical study followed patients over a four year period and those taking RYR were at a lower risk for heart attack and death. The majority of cholesterol medications affect your liver, and have debilitating side effects like muscle ache, fatigue, changes in mental function and damage to muscle tissues. These side effects are the result of these drugs severely lowering levels of CoQ10 in the body. These prescription drugs are actually derived from Red Yeast Rice. However, RYR is more tolerated in the body. It is still recommended to supplement with CoQ10 when taking RYR.
It is important to understand the role fats play in supporting heart health. Cholesterol is very misunderstood and in fact does NOT cause heart disease. Please take time to read the following information to learn more fats, how they work in your body, and what changes you can make in your diet to support your heart.
Understanding Fats & Heart Health
95% of the fats we eat from plant and animal sources come in triglyceride form. Triglycerides are three single fatty acid molecules linked together by a glycerol molecule. There are several different types of fatty acids that fall under three categories: saturated, monounsaturated, and polyunsaturated. A fatty acid molecule is chained together with carbon atoms, which can hold up to two hydrogen atoms creating a Saturated fat. A fatty acid chain that is missing a pair of hydrogen atoms is called Monounsaturated fat. Polyunsaturated fats are missing more than two pairs of hydrogen atoms. A missing pair of hydrogen atoms creates a weak link in the carbon chain which impacts health. The other key component to how a fatty acid affects health is the length of the carbon chain: long chain triglyceride (LCT), medium chain triglyceride (MCT), and short train triglycerides (SCT).
Each fatty acid, saturated or not, is going to have a different effect on the health of your body, for better or for worse. All naturally occurring fats contain a mixture of all three groups of fatty acids. Animal fats are usually the highest in saturated fats while plant oils contain low amounts. Coconut oil contains the highest amount of saturated fat reaching 92%. Coconut oil is also composed of 64% MCTs, the highest dietary source, and it contains small chain triglycerides. When fat is not used immediately for energy it gets stored in our body as fat tissue. The typical LCTs found in meat and vegetable oil are the biggest culprit. MCTs are quickly broken down and are utilized by the body as the primary energy source. The fats from coconut oil rarely become stored as fat, or build up deposits in the arteries. Thus they do not have a harmful effect on cholesterol and they in fact protect the heart from disease and inflammation.
Plant oils, with the exception of olive oil, are high in polyunsaturated fats. These fats become rancid and toxic when oxidized by exposure to heat, light or air resulting in the formation of free radicals. The oxidation process begins immediately when the oil is extracted from seeds, and the higher level of processing the more toxic an oil will become. The best types of oils for consumption are cold-pressed or expeller-pressed, which retain their natural antioxidants. Trans fatty acids were created with technology and are found in vegetable oils that have been hydrogenated to form a solid product like margarine and shortening. Trans fatty acids have been shown to have a direct impact on the development of heart disease, negatively affect heart health more than any other type of fat. Trans fatty acids also affect the ability of insulin to bind with red blood cells, linking it to complications with diabetes. Saturated fats are not vulnerable to oxidation because their chains are strong and complete with hydrogen atoms. Saturated fats even remain stable when exposed to normal cooking temperatures, making coconut oil the absolute best choice for cooking and baking.
The liver easily converts saturated fats into cholesterol. This can raise blood cholesterol levels and is a reason many Americans avoid using coconut oil. Fat researchers and medical professionals know for a fact that neither saturated fat nor cholesterol causes heart disease. Not all people with high blood cholesterol level develop heart disease, and not all of those with heart disease have high blood cholesterol levels. High blood cholesterol levels are one risk factor of many (high blood pressure, age, diabetes, obesity, stress, tobacco use) for heart disease. Other carbohydrates from fruits, vegetables and grains also get converted by the liver into cholesterol, so it has been misleading to believe only saturated fats raise blood cholesterol levels and contribute to heart disease.
Cholesterol doesn’t always play a role in atherosclerosis or formation of plague in the arteries. Cholesterol is actually needed by your body to repair damage to arterial walls. Atherosclerosis begins from injuries caused by toxins, free radicals, virus or bacteria. If these wounds aren’t healed properly, further damage, irritation, inflammation and scar tissue build up and attract platelets that stick to the site of injury as a protectant. Calcium, triglycerides and more cholesterol are drawn to these sites for additional healing. It is this mass of tissue that creates plaque, and the calcium causes the material to harden.
Years of research and study demonstrate that people consuming coconut oil full of healthy MCT saturated fats actually have a reduced risk of heart disease, lower body fat composition, reduced risk of blood clots, lower levels of free radicals and higher levels of antioxidants, lower liver cholesterol levels, higher survival rate and fewer rates of heart disease.
The Essentials of Essential Oils
From Egyptian hieroglyphics to Chinese manuscripts essential oils have been used for thousands of years. Essential oils were a part of mankind’s first medicine. Essential oils are the regenerating and oxygenating properties of plants, found in each living plant cell. They are known as the “life force” of the plant because they are an essential part of their immune system and defense against any threat. Essential oils are distilled from different parts of herbs and plants including seeds, bark, leaves, stems, roots, flowers, and fruits. Their molecular size is so small that they quickly penetrate the tissues of the skin and the cellular membrane. Producing pure oils requires extractions from hundreds to thousands of pounds of plant material to produce one pound of pure essential oil. It takes 60,000 roses to produce just 1 ounce of rose absolute oil! Due to the distillation process essential oils are filled with powerful antioxidants and healing properties from each individual plant. This is one of the reasons why they are so effective in treating an array of conditions whether mental or physical. Essential oils have powerful healing properties and are highly concentrated.
Essential oils enter and leave the body with great efficiency, and can last from 3-6 hours. They help to stimulate the body’s healing mechanism and boost the immune system. Essential oils have the ability to increase blood circulation, bringing more oxygen and nutrients to body tissues and organs. They also help to remove toxins from your body. Essential Oils can be adaptogens, meaning they can affect your autonomic nervous system, endocrine system, and blood pressure. Essential oils can have anti-viral, anti-bacterial, anti-septic, and anti-inflammatory properties to help bring your body back to homeostasis, so you are functioning at the most optimal levels. You can create a synergy or powerful, essential oil blend by combining two or more compounds. This can increase the potency of the essential oil without having to increase the dose.
The sense of smell goes beyond the sensation of odors, to include the experiences and emotions associated with smells. Smells can evoke strong emotions. Whether or not you like how something smells is almost always based on an emotional association. Your olfactory (sense of smell) and limbic systems are directly connected. The limbic is the most primitive part of the brain and is the base for emotions. Every time you smell something, you have a cognitive or emotional response. Think about what your favorite smells are and what emotions or memories are associated with those aromas…this is where aromatherapy has its benefits. Scientific studies using placebos have shown that essential oils can greatly increase our mood and sense of well being and can create an attitude of optimism. This can sometimes work to your disadvantage though! A study done in Las Vegas showed that when exposed to a pleasant aroma, the amount of money gambled in slot machines increased by 45%!
You can use essential oils in perfume, on a tissue or handkerchief, inhaled as a vapor, in massage oil, in your baths, Jacuzzis, or saunas, in the shower, in candles, humidifiers, room sprays, water bowls, wood fires, bath salts, or potpourri. They can be added to shampoos and conditioners and lotions.
Safely Using Essential Oils
According to the National Association for Holistic Aromatherapy (NAHA) there are different factors that influence the safety of essentials oils.
Quality: Adulterated essential oils significantly increase the chances of adverse reactions. Always buy essential oils from a trusted source and ask about the distillation process used by the manufacturer.
Chemical Composition: Essential oils that are rich in aldehydes and phenols are more likely to cause skin reactions and must be properly diluted.
Method of Application: Essential oils can be applied to the skin, inhaled, or diffused. Inhalation proposes the least amount of risk to most people. However, prolonged exposures to high levels of essential oils can cause headaches, vertigo, nausea, and lethargy. The safety of ingesting essential oils is unknown, and the NAHA has adopted the safety guidelines set forth by the Alliance of International Aromatherapists, a non profit professional memberships organization who’s members include aromatherapy professionals, medical doctors, naturopathic doctors, nurses, reflexologists, massage therapists, Reiki masters, and other health care practitioners.
“AIA does not endorse internal therapeutic use (oral, vaginal or rectal) of essential oils unless recommended by a health care practitioner trained at an appropriate clinical level. An appropriate level of training must include chemistry, anatomy, diagnostics, physiology, formulation guidelines and safety issues regarding each specific internal route (oral, vaginal or rectal).”
Dilution: The majority of aromatherapy blends are between 1 and 5 percent dilutions and do not typically pose any risks. With any increase in dilution beyond 5 percent there are safety concerns for all types of application.
Integrity of Skin: Damaged, diseased, burned, infected or inflamed skin is considerably more permeable and sensitive to essential oils. It is dangerous to put undiluted essential oils directly onto skin that is damaged in any way.
Age of Client: Infants, toddlers and young children are more sensitive to essential oils and safe dilutions are between .5-2.5%. Birch and wintergreen are rich in methyl salicylate and should not used on children. Peppermint should also not be used on children. Elderly people may also have more sensitivity due to thinning and bruised skin.
Pregnancy: The use of essential oils during pregnancy is a controversial topic and is not truly understood due to the lack of evidence and ability to do scientific testing on pregnant women. The most respected aromatherapists recommend avoiding essential oils during the first three months of pregnancy and never using them undiluted or internally throughout the entire pregnancy. There are essential oils that affect hormones and the central nervous system and they should be avoided completely during pregnancy. These oils are basil, cinnamon, aniseed, fennel, juniper, marjoram, rosemary, thyme, clary sage, oregano, clove, nutmeg, pimento berry, cistus, hops, sage, valerian, spikenard, tarragon, hyssop, myrrh, mace, cumin, parsley seed, wintergreen and birch.
Possible Dermal Reactions: Irritation, Sensitization, Phototoxicity/Photosensitization
Irritation: This will cause an immediate reaction on your skin and can be represented by blotchy, redness and pain. You should skin test any known irritants and always dilute properly. Essential oils that are known to commonly cause skin irritations are bay, cinnamon bark, clove, citronella, cumin, lemongrass, lemon verbena, oregano, tagetes, and thyme.
Sensitization: This is a type of allergic reaction that often does not manifest at first use but will eventually start to cause a skin reaction that will be red and painful. It will cause inflammation throughout your body, and will likely continue to do so if you continue to attempt to use the essential oil. Becoming sensitized to an essential oil is unpredictable, and symptoms can range from mild to severe. Common dermal sensitizers are cassia, cinnamon bark, Peru balsam, verbena absolute, tea absolute, turpentine oil, backhousia, and inula.
Phototoxicity: There are some essential oils that can cause your skin to burn when exposed to the sun or to similar light, such as from a tanning bed. These oils cannot be used if you are going to be out in the sun or if you have been in a tanning booth within the past 24 hours. Photosensitizers include angelica root, bergamot, cumin, distilled or expressed grapefruit, expressed lemon, expressed lime, bitter orange, and rue.
Additional Safety Precautions
Coconut oil is antimicrobial, antifungal, and contains anti-inflammatory properties. It is effortlessly absorbed into skin, provides much needed moisture to dry, rough and wrinkled skin, and revives elasticity. It is a natural exfoliant that removes dead skin cells, making the appearance of your skin shiny and smooth. Coconut oil can be used on your skin, hair, eyelashes, and for oil pulling (an ancient Ayurvedic dental technique). This oil also contains a natural SPF of 5 and is a great base for homemade sunscreens.
This is the premium carrier for essential oils. Jojoba acts as a natural preservative and because it is wax based it does not deteriorate or turn rancid. When jojoba is mixed with your essential oils it will enable them to last longer. Jojoba oil is the closest to our natural skins oil, and the proteins and minerals in this oil mimic our own collagen. It is great oil for all skin types, especially acne prone skin. Jojoba oil actually breaks down excess sebum (oily matter excreted from the sebaceous gland or oil gland) that can cause breakouts. Jojoba oil is a natural anti-inflammatory and can ease the redness and pain of eczema. It has a natural SPF of 8 and is a great companion to coconut oil for homemade sunscreens.
Sweet Almond Oil
Sweet almond oil is light and easily absorbed into the skin. It is a great carrier oil for beginners due to its affordability and variety of uses. This oil contains vitamins A, B and E. Vitamin E gives this oil natural preservative capability. Sweet almond oil helps balance the moisture in your skin to improve your complexion and give your skin a youthful glow. Sweet almond oil is also known to provide instant relief from muscle pain and is the perfect carrier oil for massage blends. This oil has a shelf life of about 12 months. If you blend it with wheat germ oil you will gain even longer shelf life. If you are allergic to nuts than do not use this oil.
Other Great Carrier Oil Options
Avocado oil is great for dry and dehydrated skin. Use this oil in blends to treat skin that has been in the sun. Grapeseed oil is perfect for all skin types. Olive oil is the perfect carrier oil for skin and hair care blends. Borage seed oil is used in blends for pms, menopause, and treating prematurely aged skin. Borage oil is excellent for eczema and psoriasis.
Dilutions & Usage of Essential Oils
Excellent Uses for Aromatherapy Oil Based Blends:
Dilutions for Body Care/Massage Oils:
Infants & Young Children:
.5-1% dilution= 3-6 drops of essential oil per ounce of carrier oil
2.5% dilution= 15 drops of essential oil per ounce of carrier oil
3% dilution= 20 drops of essential oil per ounce of carrier oil
5% dilution=30 drops of essential oil per ounce of carrier oil
10% dilution=60 drops of essential oil per ounce of carrier oil
Facial Creams, Lotions & Oils
Sensitive skin: .5-1% dilution per ounce
Normal, healthy skin: 1-2.5% dilution per ounce
3-5 drops depending on the essential oil into 1/3 oz roller bottle with carrier oil. This application is great for utilizing pressure points or using as a perfume.
Add 2-12 drops depending on the essential oil into a teaspoon of honey, whole milk or oil and then add to bath.
Place 3-7 drops of essential oil into low boiling water, cover head with a towel and breathe through your nose. Keep your eyes closed!
You can inhale essential oils directly from the bottle, a cotton ball, or a piece of cotton or leather fabric. This type of inhalation is most effective for relief of emotional distress, respiratory congestion, or mental support.
ŸBottle: Use a combination of 3-5 essential oils. Take deep inhalations 3-4 times per day or as needed.
Smelling Salts: Use 20-30 drops of 3-5 essential oils and combine in a bottle with sea salts. Waft bottle under nose and take deep inhalations 3-4 times per day or as needed.
ŸCotton ball/Fabric: Use 2-4 drops of essential oil onto material of your choice. Take 2-3 deep inhalations as needed throughout the day.
ŸInhaler Tubes: Use 100% essential oils in inhaler tubes, as there is no need to dilute them for inhalation. Great for breathe and respiratory blends and to manage stress and anxiety.
A Little Bit about some Essential Oils we LOVE
In honor of Heart Health Month and Valentines Day!
Heart Health Blend
(Makes one 1/3 oz roller ball)