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How to clean fruit and Vegetables

Story at-a-glance

  • Scientists have found baking soda to be a surprisingly simple and affordable solution for getting rid of as much as 96 percent of the toxic pesticides that contaminate most fruits and vegetables
  • The U.S. Environmental Protection Agency (EPA) requires apple producers to soak their produce in bleach water for two minutes, but that’s only designed to remove bacteria and dirt, not get rid of pesticides
  • Prenatal exposure to toxic chemicals commonly used in agriculture have been shown to cause low birth weight in infants and neurodevelopmental problems
  • To ensure you’re doing everything possible to decrease the pesticides you ingest when you eat produce, scrub them with baking soda and water appropriately beforehand

By Dr. Mercola

Once upon a time, polishing an apple on your jeans was all it took to clean off dirt or dust before taking your first juicy bite. Nowadays, however, there are a few other things besides dirt to consider when getting your produce ready to eat. Pesticide residue is a common term today, unfortunately, and one that must be taken into consideration, whether you’re eating pears from an orchard, spinach from the grocery store or peppers from your local farmers market.

Both small farmers and large corporate crop producers routinely use pesticides, but some of the chemicals they use absorb into the food that will later be eaten, Science Daily reports.1 Not just the fruits and vegetables themselves but entire trees, orchards, fields and soil, are sprayed with toxic chemical pesticides to protect against pests and fungal diseases.

Only in the last handful of years has anyone stopped to ask whether the foods coming out of those fields was healthy any longer. The potentially toxic effects that have been uncovered have made consumers and consumer groups more than a little nervous, and for good reason. Fortunately, recent research has found one surprisingly simple way to wash some of the pesticides off your produce, using a substance you probably already have in your kitchen: baking soda.

Baking Soda Works Better Than Bleach to Remove Pesticides From Produce

Washing fruits, vegetables and herbs to remove residue is the food industry’s standard procedure, but questions have arisen regarding its effectiveness. Does rinsing your carrots, plums or cauliflower do the job before eating it? How about holding it under the faucet and rubbing it with a bit of dish soap? A new study2 offered a surprisingly simple and affordable tip on how to get rid of toxic pesticides that contaminate food, and it’s not what is currently being used.

The research team approached the problem with a study on which method would be better for reducing toxins on produce. Lili He and colleagues from the University of Massachusetts used apples to examine the effectiveness of commercial and homemade washing agents to remove both surface and internalized residues. Science Daily reports:

“The researchers applied two common pesticides — the fungicide thiabendazole, which past research has shown can penetrate apple peels, and the insecticide phosmet — to organic Gala apples. They then washed these apples with three different liquids: tap water, a 1 percent baking soda/water solution, and a U.S.-EPA (Environmental Protection Agency)-approved commercial bleach solution often used on produce.”3

Using highly specialized analysis, the scientists found that surface pesticide residues on apples that had been treated 24 hours prior4were removed most effectively using baking soda. The team tried tap water and even Clorox bleach, and neither worked as well as the baking soda, which is highly alkaline, probably because the pesticides degrade faster in baking soda, which makes them easier to physically remove by washing.5

Super-sensitive testing procedures were used to detect the levels of thiabendazole (a systemic fungicide, pesticide and parasiticide) and phosmet (a nonsystemic pesticide), but the researchers didn’t test any other cleaning methods, such as vinegar, or test the washing solutions against the plethora of other pesticides often used on apples, CNN observed.6

According to Reuters, the EPA mandates that, after harvest, apple producers soak their produce in bleach water for two minutes, but that’s designed to remove bacteria and other “organic matter,” not to get rid of pesticides.7 Daily Mail noted that 80 percent of the thiabendazole was removed after 12 minutes of gentle scrubbing with the baking soda solution, while it took 15 minutes to remove 96 percent of the phosmet.8

What ‘Pesticide Toxicity’ Means for Humans

Both substances tested have been deemed potentially carcinogenic, and not just the use of but the problems from them are becoming more widespread. In fact, far from being a harmless substance, Science Direct9 contends that with phosmet exposure, the elderly, children and pets are most at risk. Further, the EPA’s User’s Guide10 on the risk for pesticide toxicity in humans assesses such factors as calculating residue levels, aggregate and cumulative exposure, equations for acute and chronic effects, and cancer “endpoints.”

In spite of that, a Reuters article observes that the EPA’s stance on pesticides is that “They can hurt humans, too, but most of us are exposed to amounts so tiny that they don’t pose a risk.”11 The U.S. Department of Agriculture (USDA) also contends that “Pesticide residues do not pose a safety concern for U.S. food.”12 Interestingly, another Reuters article13 posted just three days later reported findings from another study at a Boston clinic on the eating habits of 325 women and their newborns. The study, published in JAMA Internal Medicine, found that:14

  • Women who ate the highest amounts of fruits and vegetables with high levels of pesticide residue (more than two servings a day) were 18 percent less likely to have a baby compared with women who ate the lowest amounts of these foods —  less than one serving a day.
  • Pollutants, like pesticides, could be contributing to ‘unexplained’ fertility problems.

Jorge Chavarro, senior study author from Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital in Boston, stated it was already known that:

“Women occupationally exposed to pesticides and women exposed to pesticides used in agriculture by virtue of living in or near agricultural production areas experience greater risk of infertility, pregnancy loss and other adverse reproductive outcomes. Our study is the first to show that exposure to low doses of pesticide residues, such as those achieved by consuming conventionally grown fruits and vegetables, may also have adverse health effects. This was actually very surprising to me.”15

Pesticide Exposure Is Not as Harmless as Some Agencies Claim

In case you need more information on why pesticides are considered potentially deadly, and washing your produce thoroughly is an important step to take before eating it to remove as much as possible, National Geographic published an article in 2013 on the potentially lethal effects of organophosphates (the class of chemicals that phosmet belongs to) after at least 25 children in India died from pesticide exposure.16

Dana Boyd Barr, an exposure scientist at Emory University in Atlanta, noted that organophosphates “are considered junior-strength nerve agents because they have the same mechanism of action as nerve gases like sarin.” The article noted:

“Upon entering the body — through ingestion, inhalation or contact with skin — organophosphates inhibit cholinesterase, an enzyme in the human nervous system that breaks down acetylcholine, a neurotransmitter that carries signals between nerves and muscles. When cholinesterase is inactivated, acetylcholine builds up in the nerves, which become overactive. Victims of organophosphate poisoning typically die because they can’t breathe.”17

Here’s another example: “Pet groomers and veterinary workers have become poisoned after skin contact with flea dips containing phosmet (organophosphate). In one case the dog being bathed shook his coat and showered the worker with fluid from the dip. Symptoms included skin irritation, shortness of breath, abdominal cramping and nausea.”18

The U.S. Food and Drug Administration (FDA) recommends that all produce at least be washed under running water, even if you don’t plan to eat the skin. (Cutting into an unwashed cucumber, carrot or cantaloupe exposes the flesh to potential toxins and bacteria on the peel.) Firm produce should be scrubbed with a brush, then dried with a clean towel.19

A Domino Effect: Problems With Pesticide Use

Still, health experts maintain that the health benefits of eating fruits and vegetables far outweigh any potential pesticide risk. Ideally, however, look for organic varieties.To reiterate He’s study, Science Daily20 revealed an interesting domino effect and other pertinent information regarding how fruits, vegetables or other foods that have been sprayed with pesticides are affected:

  • Using a 10-milligram (mg) solution of baking soda, it took 12 and 15 minutes, respectively, of soaking to remove most of the thiabendazole and phosmet surface residues from the apples following a 24-hour exposure.
  • Thiabendazole and phosmet (to a lesser extent) penetrated inside the fruits, but the thiabendazole penetrated four times deeper and therefore could not be completely washed away even using the baking soda washing solution.
  • The food industry typically uses the post-harvest washing method of a bleach solution for two minutes, which does not effectively remove pesticide residues on the surface of apples.
  • The baking soda method removes surface pesticide residues on apples better than plain water or bleach, but while baking soda can degrade thiabendazole and phosmet, making them easier to remove with a thorough washing, it couldn’t remove chemical residues that had penetrated the apple peels.
  • Because of the chemical penetration into the apples, peeling is more effective to remove the pesticides. However, peeling also removes the healthy bioactive compounds the peels contain.

The Baking Soda Solution: ‘Wash Your Fruits and Vegetables’

He and her research partners used a concentration of about 1 teaspoon of baking soda for every 2 cups of water in their experiments — an effective ratio. “You don’t need to be precise. Just adding a little bit is better than not adding it,” she explained. It can also be used for washing other types of produce. It might not work for everything, “but it’s a general method.”21

Significantly, as lead of the study, not only did He admit that she’ll be washing her children’s fruits and vegetables longer and adding baking soda, she also did not eat the apples after they’d been tested. Dr. Philip Landrigan, a researcher at the Arnhold Institute for Global Health at the Icahn School of Medicine at Mount Sinai in New York, advises people to eat organic as often as possible, but to at least wash your fruits and vegetables.22

However, Motoko Mukai, a toxicologist in the department of food science at Cornell University’s College of Agriculture and Life Sciences, contends that even produce labeled as organic can’t be trusted altogether, concluding: “It’s not entirely pesticide-free. I would still wash before consuming it.”23 She adds that cooking, blanching or juicing may also help remove chemical toxins,24 but not entirely.

A 2012 study25 showed that organic foods have a 30 percent lower risk of pesticide contamination in comparison with conventionally grown foods. One way they know that is that people who make it a habit to eat organic foods whenever possible have fewer pesticides in their bodies, indicated via urine testing.26

In addition, it was found that pregnant women with higher levels of pesticides in their bodies, particularly one known as chlopyrifos (CPF), were more likely to give birth to children with a lower birth weight, a lower IQ and neurodevelopmental problems.27 So choosing organic is great, but even better are your efforts to get the word out about how you can take control of your own and your family’s health by doing what you can to avoid illness from pesticide contamination.

The statistics on pesticides in food are real. As Landrigan suggests: “Avoid using pesticides within homes or on lawns and gardens. Join with friends and neighbors to urge reduction in pesticide use in schools, parks, playing fields and other areas used by children and pregnant women.”


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15 Health Benefits of Juicing

15 Health Benefits of Juicing, According to Science (+8 Delicious Recipes)

Anyone interested in achieving and maintaining optimal health and wellness has no doubt heard some of the benefits that you can gain from incorporating fresh juice into your diet. Juicing is the process of extracting the liquid from fresh vegetables and fruit – leaving behind most of the fiber so you can consume the majority of the vitamins, minerals, and phytonutrients found in these foods.

When done properly, juicing can be a fantastic way to supplement your diet and ensure you’re giving your body everything it needs to work efficiently and stay healthy. Remember, drinking fruit and vegetable juice isn’t a replacement for these foods – you should still try to eat at least two fruits and four servings of vegetables each day.

A brief history of juicing

While the modern philosophy of juicing wasn’t introduced until the 1930s, people have been taking advantage of the health benefits of juicing for thousands of years. Early juicers used grinders and linens to crush and strain produce or herbs for ceremonial practices or medical applications. With the invention of the first hydraulic press-style juicer, Dr. Norman Walker developed the technology to bring this traditional health supplement to the contemporary masses.

When the first masticating juicer was invented in the 1950s, it introduced the possibility of juicing nearly all kinds of vegetables – including leafy greens, which had been virtually impossible to juice with the hydraulic press. However, due to the friction caused by the high speed at which this juicer functioned, the heat generated can compromise the quality of the resulting liquid. As live enzymes are destroyed by heat, many of the nutrients contained within the produce were destroyed during this juicing process.

However, by the 1990s, technology had evolved to allow juicers to operate efficiently and effectively – extracting a maximum of juices from fruits and vegetables without the loss of nutrients caused by these previous juicing methods. Thanks to this important evolution, people around the world can enjoy the benefits of juicing in their own homes.

What do I need?

If you don’t have a juicer, you can use your blender to achieve a similar result – just be sure to add a little water to keep your juice from getting too thick. However, to fully enjoy the many benefits of juicing, you might want to invest in a new appliance for your kitchen.

You don’t have to spend a ton of money on a good juicer, but the more expensive ones do come with some added conveniences. Since they can often process the entire fruit – including the rind, core, and even seeds – they can spare you having to chop up your produce before running it through the juicer. Check out the width of the juicer’s chute to get an idea of how what size of produce the machine will be capable of processing.

Another important thing to keep in mind is that your juicer should be easy to clean. A good juicer should have removable parts that are simple to assemble, so you can quickly take it apart and clean it out after use – and put it back together easily before you use it again. Although some models claim to be dishwasher safe, the heat from the dishwasher can cause the plastic pieces of the juicer to become distorted and impossible to fit back together.

Speed is only a concern for people who want to store juice. A faster machine is perfect if you plan to consume your juice immediately after making it, but if you want to keep juice in the fridge for several hours, you may want to invest in a slow juicer. This will mean your final product will obviously take longer to make, but because the slower process lets in less air, your juice won’t be as oxidized – meaning you can store it a little longer and it will likely taste a bit more fresh.

The three most common types of juicers are masticating, centrifugal, and triurating. Each of these comes with their own pros and cons, so it really comes down to finding a juicer that fits your lifestyle. There really is no one best juicer to suit everyone.

Masticating juicers work slowly, with a rotating auger that crushes produce into a mesh screen. Juice is released through this screen, and pulp is collected in a separate container. This process results in less oxidation, meaning that juice created through this machine doesn’t need to be consumed immediately.

These can be found in two styles – with a horizontal auger or a vertical auger. This type of juicer will require some pre-cutting, especially for more fibrous greens or dense vegetables like carrots or beets. They do have a bit more of a learning curve, but will yield a lot of juice.

Centrifugal juicers work similarly to the spin cycle on your washing machine – produce is shredded and spun to separate the juice from the pulp. While some machines do come with a container to catch the extracted pulp, if you plan to make a large batch of juice you will likely have to take it apart to remove the pulp at least once during the process. The juice produced from this machine will also be quite oxidized, meaning you will need to drink it within fifteen minutes of making it.

While this process doesn’t extract much juice from leafy greens, it is a great option for people who don’t have a lot of prep time to chop veggies and fruits before running them through the juicer. There are also fewer pieces that need to be cleaned after use.

Triurating juicers, or twin gear juicers, function more like a car’s transmission – two gears interlock and work together to shred and squeeze the juice from your produce. These machines struggle with softer fruits and vegetables, and require a bit of force to push produce through the two gears, but provide a maximum yield – allowing you to make the most out of each vegetable or piece of fruit.

However, these juicers are capable of making more than just juice. Thanks to this unique process, they can make sorbets, nut butters, and even baby food – making this a great option for someone who doesn’t want to purchase a specific appliance just for juicing. Juices made with a triurating juicer can also be stored in the fridge for up to three days.

No matter what kind of juicer you decide to buy, if you plan to make juicing an important part of your healthy lifestyle, a good juice extractor is worth the investment. The best juicer you can buy is the one that best suits your specific needs and will be easy and fun for you to use on a daily basis.

Benefits of juicing

One: Juicing gives you more energy.

When your body isn’t forced to spend so much time and energy processing the fibers contained in fruits and vegetables, it is better able to absorb these key nutrients – which can help lower your risk of cancer, detoxify your body, promote healthy digestion, stimulate your immune system, and aid with weight loss.

Juicing can help boost your metabolism, encouraging your body to work effectively and efficiently. It also increases your fluid intake, and staying hydrated is a great way to get your energy up. However, be sure you are also drinking enough water – no matter how nutrient-rich it is, juice is not a replacement for water, which is responsible for the delivery of all these nutrients to the other parts of your body.

Two: Juicing aids digestion.

The amount of fiber in fruits and vegetables can make it difficult to eat large quantities of these foods, and juicing them can make it much easier to incorporate them into your regular diet. Two cups of fresh pressed juice contains the same number of vitamins and enzymes as eating two pounds of carrots, eight pounds of spinach, or almost twelve apples – it just isn’t possible!

Juicing is also a great option for people who don’t normally eat fruits and vegetables, because they don’t enjoy the taste of the texture. With tons of different juice recipes available, it’s easy for anyone to find a healthy and delicious way of ensuring your diet contains all of the nutrients you might miss out on if you don’t eat enough produce. It can also help you incorporate some new types of produce into your diet, which is helpful since often, we end up eating the same familiar foods every day.

Three: Juicing gives you tons of antioxidants.

Studies have shown that when people eat more fruits and vegetables, they end up feeling happier, calmer, and more energetic than when their diets contain more starches, breads, and processed foods. Many researchers attribute this boost in mental well-being to the amount of antioxidants contained in produce – and it’s easy to add more antioxidants to your diet by juicing. High amounts of antioxidants are found in kale, spinach, pomegranates, concord grapes and blueberries.

Antioxidants can limit or prevent the oxidation of molecules, and counteract some of the damaging effects of free radicals in the body – which can contribute to a range of illnesses and diseases.

There are tons of antioxidants in food sources, and each antioxidant provides different benefits to impact various parts of the body. It’s important to get a wide variety of these antioxidants in your diet to protect against eye problems, memory issues, compromised immune system, heart concerns, and even mood disorders.

Four: Juicing detoxifies your body.

Toxins in your body can impact your ability to burn fat, fight infection, and think clearly – and drinking fresh juice is a great way to help your body in the natural detoxifying process. As an additional perk, clearing these toxins will improve your body’s ability to absorb nutrients, which will ensure that you are making the most out of every glass of juice.

However, it is important to note that there is no scientific evidence to support going on a juice cleanse as a way to boost your health. Juice is not a substitute for food or water – it’s a supplement, to help you get the minerals and vitamins you need to keep your body functioning efficiently.

The weight you may lose as the result of a juice cleanse will likely come back as soon as you resume your regular diet – but supplementing your diet with fresh juice can help support healthy weight loss, if done correctly.

Five: Juicing can help you lose weight.

Since juicing helps stimulate your metabolism and remove toxins from your fat cells, it’s no secret that drinking juice can help you lose weight, too. Having a glass of fresh juice instead of snacking on empty calories is a great way to stay on track and ensure that you’re fueling your body in an effective way.

However, it’s important to keep in mind that there are still calories in juice – and many fruit juices not only contain lots of calories, but also a lot of sugar. These can raise your blood sugar levels and contribute to weight gain if you aren’t careful. The more fruit juices you use, the higher the calorie count of your juice.

If cutting calories is a priority for you, focus on juicing vegetables and use just one or two pieces of flavourful fruit to add a sweeter taste. Beets, carrots, and red cabbage also have some great natural sweetness that you can take advantage of when you’re juicing.

Six: Juicing saves you time.

Depending on the type of juicer you use, it can take just minutes to extract the juice from your produce and enjoy a glass of fresh, nutrient-rich liquid. Even if you need to do a little prep by chopping vegetables and removing cores and pits from your fruits, it’s nothing compared to the amount of time you would spend cooking and eating the same amount of produce – and juicing them means you can preserve some of the nutrients that are lost when these foods are processed.

You can save even more time by doing some advance prep on the weekend. Figure out which juices you want to make, and after you’ve purchased the ingredients, wash and prep them for juicing. Store them in containers or bags to make them super easy to toss into the juicer whenever you’re ready.

Seven: Juicing can lower your bad cholesterol levels.

Cholesterol is an important part of keeping your body functioning well, but too much cholesterol can lead to cardiac health concerns. Juicing with vegetables that have plenty of beta carotene, like carrots, peaches, spinach, broccoli, and cantaloupes, and that are rich in sterols can help maintain a healthy blood cholesterol level. You can avoid taking medication to treat your high cholesterol by managing this condition with diet and exercise – and juicing is a great way to get started.

Eight: Juicing helps regulate blood sugar levels.

While drinking more fresh fruit and vegetable juice helps provide your body with the vitamins, minerals, and phytonutrients it needs to help keep your blood sugar levels under control, mixing in a bit of the extracted pulp can give you the fiber you need to make sure these levels remain steady and balanced. Naturally stabilize your blood sugar levels by juicing with pomegranates, apples, spinach, kale, nuts, and legumes.

Nine: Juicing gives you clearer skin.

Many of the vitamins you can easily absorb through fresh juice can help keep your skin looking great. Depending on the ingredients you use, your juice can help balance hormones, repair and strengthen collagen, reduce the appearance of acne scars, ease stress, and stimulate circulation. Look for fruits and vegetables that produce red, blue, purple, orange, and green juice to maximize these benefits.

Ten: Juicing can boost your athletic performance.

The potassium and nitrates found in some fruit and vegetable juices can aid your body in recovering after a workout – helping you build stronger muscles and repair damaged tissues. Bananas, tart cherries, and beets are some of the produce you can juice to help prevent prolonged inflammation following a workout and ensure you can return to your activity sooner.

You can also add extra protein to your fresh juice to make sure your post-workout drink has an appropriate balance of calories by throwing in ingredients like nuts, almond milk, peanut butter, seeds (like hemp or chia), or Greek yogurt.

Eleven: Juicing can help you achieve a healthy pH balance.

The ideal pH level for a healthy body is between 7.0 and 8.0 – slightly alkaline. An unbalanced pH can lead to health issues like kidney disease, diabetes, heart disease, obesity, fatigue, osteoporosis, and even mental health concerns. Fortunately, this is easy to prevent by supplementing your diet with alkaline-forming foods like fruits and vegetables. To balance your system, fortify your juice with citrus fruits and berries.

Twelve: Juicing will improve the quality of your sleep.

A healthy diet can be a valuable tool when it comes to battling insomnia, and the nutrients found in fruit and vegetable juices are key in achieving a solid dietary balance. Sleeping less than the recommended amount can contribute to a wide variety of health concerns, as sleep is necessary to help maintain important systems within your body – your immune system, nervous system, muscular system, and skeletal system. Supplementing your diet with juice and incorporating some other tips like avoiding screens before bed, eating a smaller evening meal, and keeping to a regular schedule will help you ensure you’re getting the sleep you need to stay healthy.

Thirteen: Juicing puts you in a better mood.

Antioxidants aren’t just important for your physical health – they’re great for your mental health, too. The antioxidants found in fruits and vegetables can boost dopamine, serotonin, and endorphin levels, which all work together to give you a natural way to improve your mood. Usually, we will indulge in sweet carbohydrates to raise these levels, but by balancing your hormonal system with fresh, healthy juice, you can avoid these harmful cravings and keep to a nutritious diet.

Fourteen: Juicing supports your brain health.

There are several nutrients found in vegetable juices that have been proven to promote healthy brain function – so take advantage of it and include these in your regular diet. Potassium, lycopene, vitamin K, and vitamin C can help prevent damage to your DNA, brain cells, lipids, and proteins. High levels of these nutrients have proven to reduce the risk of stroke, Alzheimer’s disease, and even seizures.

Fifteen: Juicing can help you live longer.

All of these health benefits contribute to one ultimate goal – longevity. Drinking fresh juice, and getting all the important nutrients found in fruits and vegetables, can keep your body functioning effectively and efficiently for years into the future. Some of the earliest proponents of juicing as a healthy dietary supplement lived exceptionally long lives – in fact, the inventor of the first hydraulic press-style juicer, Dr. Norman Walker, died in 1985 at the age of 99.

What do I do with the pulp?

If you don’t want to miss out on the benefits of the fiber that gets left behind, you could consider mixing some back into your juice before drinking it. Another suggestion is to use a blender to process certain ingredients and toss them in with the juiced ones. These options will leave you feeling much more satisfied than simply drinking juice – although you won’t be giving your digestive system as much time to rest.

Another way you can use up some of the pulp that remains after the juice has been extracted from your fruits and vegetables is in your cooking. Add it to muffin or cookie batter, or as a broth to cook soups or grains. That way, not only are you creating less waste, you’re also adding some extra fortification to your other meals.

What should I buy?

You can juice anything – but there are some fruits and vegetables that will provide a greater nutritional value than others. You can also try combining some of your favorite fruits and vegetables to create a customized juice to suit your taste, but pay attention to the vitamins and enzymes in each ingredient to make sure you’re getting all of the great benefits of juicing in each recipe.

However, if you are juicing to treat or prevent specific issues, pay attention to the vitamins and minerals contained in the produce you plan to juice. Choose fruits and vegetables that are rich in those nutrients to create a juice that will fit your needs.

– Vitamin A

This can be found in bell peppers, oranges, carrots, and apples, and is a vital part of ensuring the growth of healthy retinal cells in your eyes. Vitamin A is also an antioxidant full of anti-aging properties and stimulates immune system function.

– Vitamin B complex

Thiamine (B1), riboflavin (B2), nicotinic acid (B3), pyridoxine (B6), and cobalamin (B12) are all important parts of the vitamin B complex, which are primarily important for blood health. Find high levels of vitamin B complex in spinach, broccoli, bananas, plums, and asparagus.

– Vitamin C

Citrus fruits are a wonderful source of vitamin C, which is an important part of maintaining the health of your immune system. You can also find vitamin C in peaches, kiwis, bell peppers, and tomatoes.

– Vitamin D

This vitamin is difficult to get from food sources, but you can find vitamin D in leafy green vegetables like spinach, kale, and mustard greens. Keep in mind that this vitamin requires sunlight to promote synthesis, but it is vital to maintain the health of your teeth and bones.

– Vitamin E

Another important antioxidant, vitamin E keeps your cells and tissues working properly. This vitamin is a key part of promoting healthy skin, thickens hair, balances hormones, and even improves vision. You can find it in peaches, corn, mangoes, blackberries, avocadoes, and tomatoes.

– Vitamin K

Leafy greens are full of vitamin K, but when these vegetables are exposed to heat via cooking or steaming, this important nutrient is lost. Vitamin K promotes healthy blood clotting and prevents excessive bleeding, as well as helps increase bone strength and density. Juice kale, spinach, mustard or collard greens, and parsley to up your intake of vitamin K.

Juicing can get expensive, since you go through large amounts of produce to fill just one cup of juice. Here’s a sample grocery list for a juicer on a budget, to maximize your yield and get as many nutrients as possible.

– Zucchini

– Parsley

– Sweet potato

– Beets

– Broccoli

– Cucumber

– Swiss chard

– Celery

– Carrots

– Mint

– Romaine lettuce

– Tomatoes

– Apples

– Citrus (lemons, oranges, grapefruits, limes)

– Melon (especially watermelon)

– Pineapple

– Pears

Ingredients with a higher water content, like watermelon, cucumber, celery, and zucchini, are a great, low-cost base for any juice. Start with these and add other ingredients to build up a balanced blend.

Keep in mind that you can buy your produce in bulk – whatever you won’t use right away can be kept in the fridge or in the freezer, so you can use it later on. You can also save the scraps of vegetables and fruits that were used to prepare other meals, making sure you aren’t wasting any leftovers that could still provide some great nutritious benefits.

Tips for beginners

It’s easy to get overwhelmed when it comes to taking on a new challenge like juicing – but there are some tips you can keep in mind to make it an easy lifestyle change that you can stick to. Juicing isn’t just a fad, or something you’ll want to do occasionally. This is something you want to make an important part of your daily life, to continually promote your own health and wellness.

– Keep your juicer in a prominent spot.

Don’t let your juicer get lost in a cupboard with other kitchen appliances. If you keep it somewhere you can see it, you’ll be much more likely to use it on a regular basis.

– Read the instructions.

If you’ve never used a juicer before, get familiar with your machine and make sure you know how to take it apart and put it back together before you start running produce through it. You also need to know how big each piece of produce can be so you don’t overwhelm or damage the machine. It may seem daunting to read through the entire manual, but you’ll be much more likely to use your juicer if you’re confident that you know how to do it properly.

– Shop smart.

Purchase fruits and vegetables in bulk whenever you can, and try to choose organic options whenever they are available. Keep in mind that fruit juices will add sugar and calories, so try to stick to the 80/20 rule – 80% vegetables with only 20% fruit. It can be tough to adjust to the more bitter taste of juiced vegetables, but using herbs like mint and less sugary fruits like lemons and limes, you can achieve a nicely balanced juice with a little practice.

– Prep your produce right away.

Instead of just stuffing your fruits and veggies into the fridge after a trip to the store, clean it and chop it and separate it as you put it all away. You’ll be much more inclined to use your fresh produce if it’s ready to go when you are. Washing your produce is important to avoid E. coli, so be sure to remove any dangerous bacteria, pesticides, and dirt from your fruits and vegetables before running them through your juicer.

– Wash your juicer immediately.

Cleaning dried-on pulp and sticky dried juice is a lot of work, but if you take a few minutes to clean each piece of your juicer as soon as you’re done using it, you’ll save yourself the effort. Get into the routine of cleaning your equipment right away so that it becomes a habit, and then you’ll never have to deal with the pain of dealing with a dried-out mess. This juicer is an investment you’ll want to maintain for years, so take care of it!

– Drink your juice right away.

While some types of juicers prevent excessive oxidation, fresh juice can develop dangerous bacteria if it’s not consumed immediately. Without preservatives, juice has a very short shelf life, so unless you have a slow juicer you will need to drink your juice right after making it.

– Make juice you like.

If you don’t like the taste of juiced broccoli, don’t drink it! Find another source of those vitamins and minerals, or mix it in with a bunch of vegetables and fruits you do like. You’re much less likely to continue juicing if you try to force yourself to consume juices you don’t enjoy, so stick to blends that you’ll want to drink again and again.

However, keep in mind that one of the benefits of juicing is that you can supplement your diet with a wider variety of different types of produce. Even if you stick to a particular recipe you like, rotate through some extra ingredients to keep your diet varied and benefit from as many different vitamins and minerals as you can.

Recipes to try

Glorious Green Juice

This juice, inspired by a recipe here, is great for detoxifying. Chock full of the most alkalinizing foods on earth, this juice will fill your body with calcium, iron, magnesium, potassium, phosphorus, and folic acid – essential for maintaining your health and wellness. And thanks to the delicious combination of citrus and ginger, this juice tastes great, too.


1 green apple, cored and quartered

½ cucumber

1 lime, peeled

1 lemon, peeled

1 chunk of fresh ginger

1 bunch celery

1 handful of kale leaves

1 handful of parsley leaves

Beautiful Beet Juice

Beets don’t just make this brightly colored juice (inspired by a recipe here) look good – they provide some key nutrients to keep your body strong. In addition to the manganese potassium, iron, vitamin C, and folate contained within this miracle ingredient, beets are a natural detoxifying agent and are especially great at cleansing the blood. Toss in some berries and some fresh ginger, and you’re well on your way to starting your day off right.


2-3 apples, cored and quartered

1 handful of blackberries

3 stems of Swiss chard

1 chunk of fresh ginger

3 small beets, halved

Vitamin Boost Juice

Give your entire body a blast of energy with this vitamin-rich blend of fruit juices, adapted from this recipe. With a hefty dose of vitamins A, B, C, and E, this juice also packs the antioxidant power of lutein to help fight the signs of aging – increasing your body’s collagen production to build stronger bones and make your skin look radiant. And, with the added mint, it leaves you feeling refreshed and ready to take on the day.


2 apples, cored and quartered

1 pear, cored and halved

1 handful of red cherries, pitted

3 sprigs of fresh mint leaves

Berry Blast Juice

It’s no secret that berries are full of some of the most potent antioxidants on earth – so take advantage of that by mixing up a big glass of this anti-aging concoction, inspired by this recipe. Berries are also a great source of anthocyanins, which can help lower your cholesterol and prevent heart disease, and like mushrooms, berries are proven angiogenesis inhibitors – which prevent the formation of new blood vessels to feed malignant tumors. Best of all, though, berries are delicious!


1 handful of strawberries, halved

1 handful of blueberries

1 handful of pineapple, chopped

2 handfuls of mango, chopped

1 dash of cinnamon

Germ-fighting Juice

All of the vitamin C in this bright, sunny elixir, modified from this recipe, will give your body just the extra kick it needs to ward off cold and flu infections. Everyone knows citrus fruits are bursting with this immune-boosting vitamin, but kiwis are actually a fantastic, lesser-known way you can add more vitamin C to your diet. Extra perk: these fruits taste great together, making this juice a perfect way to energize your day.


1 grapefruit, peeled and chopped

1 lemon, peeled

1 apple, cored and quartered

2 oranges, peeled and chopped

3 kiwis, peeled and quartered

Mulled Cider Juice

Who doesn’t love indulging in a warm mug of mulled apple cider? Enjoy the delicious taste of this seasonal drink in your healthy morning juice, thanks to the addition of cinnamon and cloves. Cinnamon is one of the healthiest spices there is – not only does cinnamon help lower your blood sugar and reduce your risk of heart disease, it is full of powerful polyphenol antioxidants. This miracle spice can even aid your body in repairing tissue and fighting infections, courtesy of cinnamon’s anti-inflammatory effects.


2-3 apples, cored and quartered

1 orange, peeled and chopped

1 lemon, peeled

1 dash of cinnamon

1 pinch of ground cloves

1 chunk of fresh ginger

Fantastic Fuel Juice

With plenty of protein to help repair and strengthen your muscles, and a boost of potassium to replenish fluids and electrolytes, this juice (inspired by this recipe) is a perfect way to cap off a hard workout. You can also top this juice off with a shot or two of coconut water to get a little extra nutty sweetness in your post-workout beverage – as well as the added calcium, magnesium, and phosphorous found in this healthy drink.


1 small sweet potato, chopped

1 apple, cored and quartered

2 oranges, peeled and chopped

1 handful of raw almonds

1 lemon, peeled

½ cup coconut water (if desired)

Garlicky Goodness Juice

Garlic is a pretty strong ingredient, but it can add some great health benefits and fantastic flavour to your juice. The allicin found in garlic has powerful medicinal properties, and can help prevent and reduce symptoms of flus and colds. Chock full of antioxidants, garlic contains plenty of vitamin C, vitamin B6, manganese, and selenium, and can be just as effective as medication when it comes to treating hypertension. This recipe was inspired by this one, but includes plenty of other healthy produce.


1 green apple, cored and quartered

1 handful of kale leaves

6 carrots

½ cucumber

3 sprigs of fresh mint leaves

1 chunk of fresh ginger

1-3 cloves of garlic (to your taste)

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Apple Beet Detox Juice

  • Apple (300g), Beet (15g),
    Pear (200g), Lemon(with skin) (30g)

1. Prepare the apple as a whole. Cut the apple as needed to fit the chute.
2. Wash the beet well. Cut the beet as needed to fit the chute.
3. Peel the pear. Cut the pear as needed to fit the chute.
4. Use hard ingredients first and then the soft ones. (ingredients can be alternated)

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Drug-Free Strategies to Lower Your Blood Pressure by Dr Mercola

Drug-Free Strategies to Lower Your Blood Pressure – By Dr Mercola

Story at-a-glance

  • Approximately 70 million Americans and 1 billion people worldwide have high blood pressure which, when left untreated, raises your risk for heart disease, stroke, kidney disease, dementia and more
  • Factors identified as contributing to high blood pressure include insulin/leptin resistance, elevated uric acid levels, poor nutrition in childhood and exposure to lead and pollution
  • There are many natural strategies that can help prevent and/or treat high blood pressure, including dietary changes, exercise, optimizing your vitamin D and omega-3 status, certain foods (such as beets and garlic) and more

By Dr. Mercola

According to the Centers for Disease Control and Prevention (CDC), 1 in 3 American adults (about 70 million people) have high blood pressure.1 About half have uncontrolled high blood pressure, which increases your risk for a number of serious health problems, including:

  • Heart disease
  • Stroke
  • Kidney disease2
  • Cognitive decline, dementia and Alzheimer’s disease3,4

Globally, more than 1 billion people struggle with high blood pressure, and prevalence has nearly doubled in the past four decades.5,6

Overall, men tend to have higher blood pressure than women, and while high-income nations have seen a significant decline in hypertension, prevalence in low- and middle-income countries, such as South Asia and Africa, is spiking. According to researchers, prevalence is “completely inverse” to national income.

Worldwide, high blood pressure is thought to cause nearly 13 percent of all deaths, or about 7.5 million deaths annually.

What Causes High Blood Pressure?

According to medical physiology textbooks, as much as 95 percent of hypertension is called essential hypertension, meaning the underlying cause is unknown. From my perspective, this simply isn’t true. A number of factors have been identified as contributing to high blood pressure, including but not limited to:

Insulin and leptin resistance. As your insulin and leptin levels rise, it causes your blood pressure to increase7,8

Elevated uric acid levels are also significantly associated with hypertension, so any program adopted to address high blood pressure needs to normalize your uric acid level as well

Poor nutrition in childhood has been shown to raise the risk of high blood pressure in adulthood9

Lead exposure

Air pollution. Air pollution affects blood pressure by causing inflammation while noise pollution asserts an effect via your nervous and hormonal systems.

Air pollution has been shown to increase your risk of high blood pressure to the same degree as having a body mass index (BMI) of 25 to 30.

Living in an area plagued by constant noise pollution (busy city streets with night time traffic) has been shown to increase the risk of hypertension by 6 percent, compared to living in an area where noise levels are at least 20 percent lower10

The Importance of Diet and Insulin Sensitivity

As noted by the lead author Majid Ezzati, Ph.D., a professor of global environmental health at Imperial College London:11

“The perception is that people are not getting enough calories, but the reality is, they’re not getting healthy calories. Making fresh, healthy food affordable and accessible for everybody should be a priority.”

One of the most important dietary changes needed to improve high blood pressure is to eliminate or dramatically reduce sugar and processed fructose from your diet. The easiest way to do that is to replace processed foods with real, whole foods. This will address not only insulin and leptin resistance but also elevated uric acid levels.

One 2010 study12 discovered that those who consumed 74 grams or more per day of fructose (the equivalent of about 2.5 sugary drinks) had a 77 percent greater risk of having blood pressure levels of 160/100 mmHg (stage 2 hypertension).

Consuming 74 grams or more of fructose per day also increased the risk of a 135/85 blood pressure reading by 26 percent, and a reading of 140/90 by 30 percent. To learn more about healthy eating, please see my optimal nutrition plan, which will guide you through the necessary changes step-by-step.

To ascertain whether insulin/leptin resistance is at play, be sure to check your fasting insulin level. If your hypertension is the result of elevated insulin levels, dietary intervention will be key.

Aim for a fasting insulin level of 2 to 3 microU per mL (mcU/mL). If it’s 5 mcU/mL or above, you definitely need to lower your insulin level to reduce your risk of high blood pressure and other cardiovascular health problems.

Keep in mind that the so-called “normal” fasting insulin level is anywhere from 5 to 25 mcU/mL, but please do not make the mistake of thinking that this “normal” insulin range equates to optimal.

Do You Have High Blood Pressure?

A blood pressure reading gives you two numbers. The upper or first number is your systolic blood pressure reading. The lower or second number is your diastolic pressure. For example, a blood pressure reading of 120 over 80 (120/80) means you have a systolic arterial pressure of 120 and a diastolic arterial pressure of 80.

Your systolic pressure is the highest pressure in your arteries. It occurs when your ventricles contract at the beginning of your cardiac cycle. Diastolic pressure refers to the lowest arterial pressure, and occurs during the resting phase of your cardiac cycle. Ideally, your blood pressure should be about 120/80 without medication.

If you’re over the age of 60, your systolic pressure is the most important cardiovascular risk factor. If you’re under 60 and have no other major risk factors for cardiovascular disease, your diastolic pressure is believed to be a more important risk factor.13

According to guidelines14,15,16 issued by the Joint National Commit­tee (JNC) on Prevention, Detection, Evaluation and Treatment of High Blood Pressure in 2014, the following blood pressure classifications are used to determine whether you might suf­fer from hypertension:17

Blood Pressure Classification Systolic Pressure (mmHg) Diastolic Pressure (mmHg)
Normal <120 <80
Pre-hypertension 120-139 80-89
Stage 1 Hypertension 140-159 90-99
Stage 2 Hypertension ≥160 ≥100

How to Avoid a False Hypertension Diagnosis

To avoid a false hypertension diagnosis, keep in mind that your blood pressure reading can vary significantly from day to day, and even from one hour to the next, so don’t overreact if you get one high reading here or there. It’s when your blood pres­sure remains consistently or chronically elevated that significant health problems can occur. The following variables can also affect the va­lidity of your blood pressure reading:

Incorrect blood pressure cuff size: If you’re overweight, taking your reading with a size “average” blood pressure cuff can lead to a falsely elevated blood pressure reading, so make sure your doctor or health care professional is using the right size cuff for your arm.

Incorrect arm position: If your blood pressure is taken while your arm is parallel to your body, your reading can be up to 10 percent higher than it really is. Blood pressure readings should always be taken with your arm at a right angle to your body.

Nervousness: “White coat hypertension” is a term used for when a high blood pressure reading is caused by the stress or fear associated with a doctor or hospital visit. This can be a transient yet serious concern. If this applies to you, stress reduction is key.

To decrease your risk of being falsely diagnosed with hypertension in this situation, take a moment to calm down (be sure to arrive for your appointment ahead of time so you can unwind), then breathe deeply and relax when you’re getting your blood pressure taken.

Measuring Pressure on Both Arms May Provide Valuable Health Info

More recently, researchers are urging healthcare providers to measure blood pressure twice, once on each arm. A number of studies have revealed that a significant difference between your right and left arm pressure may indicate circulatory problems that raise your risk for stroke, peripheral artery disease or other cardiovascular problems.18

Slight variations in blood pressure between left and right is normal, but when the difference is five points or greater, it could signal trouble. A British study found that people with a five-point or more difference between arms had nearly double the risk of dying from heart disease in the next eight years.19

Another analysis of 20 studies found that those with a right-to-left arm difference in blood pressure of 15 points or more were twice as likely to have peripheral artery disease in the arms and/or legs. As noted by Harvard Health Publications:20

“In younger people, side-to-side differences in blood pressure can occur when a muscle or something else compresses an artery supplying the arm, or by a structural problem that prevents smooth blood flow through an artery. In older people, it’s usually due to a blockage arising from atherosclerosis, the artery-clogging disease process at the root of most heart attacks, strokes, peripheral artery disease and other cardiovascular conditions.

A less common cause of a between-arm difference in blood pressure is an aortic dissection. This is a tear inside the wall of the aorta, the main pipeline of oxygenated blood from the heart to the body. At your next doctor’s visit, ask to have your blood pressure checked in both arms. If there’s a difference greater than 10 point, another test called the ankle-brachial index might be in order to check for peripheral artery disease.”

Treatment Recommendations

If you’re between the ages of 18 and 59 without major health conditions, or if you’re 60 or older with diabetes and/or chronic kidney disease, conventional medicine recommends drug treatment if your blood pressure is at or above 140/90. In those over 60 who do not have diabetes or chronic kidney disease, the panel suggests delaying drug treatment until you’re above 150/90. According to the JNC panel members:21

“For all persons with hypertension, the potential benefits of a healthy diet, weight control and regular exercise cannot be overemphasized. These lifestyle treatments have the potential to improve BP control and even reduce medication needs. Although the authors of this hypertension guideline did not conduct an evidence review of lifestyle treatments in patients taking and not taking antihypertensive medication, we support the recommendations of the 2013 Lifestyle Work Group.”22

While recommending diet and exercise is a step in the right direction, the panel didn’t take it all the way. In my experience, even stage 1 and 2 hypertension can be successfully addressed with lifestyle interventions, to where drugs become unnecessary.

The key is to be sufficiently aggressive in your diet and lifestyle modifications. There are plenty of clinical success stories that vouch for this stance.23 That said, if you have seriously elevated blood pressure, it would be wise to be on medication to prevent a stroke while you implement these lifestyle changes.

Omega-3 Is Vital for Healthy Blood Pressure

Recent research highlights the importance of animal-based omega-3 fats for healthy blood pressure — especially in young adults. More than 2,000 healthy men and women between the ages of 25 and 41 participated in the study. Diabetics and those with a BMI over 35, which is considered obese, were excluded.

The findings showed that those with the highest serum levels of omega-3 also had the lowest blood pressure readings. On average, their systolic pressure was 4 millimeters of mercury (mm Hg) lower and their diastolic pressure was 2 mm Hg lower compared to those with the lowest omega-3 blood levels. As reported by WebMD:24

“‘This suggests that promoting diets rich in omega-3 foods could be a strategy to prevent high blood pressure,’ [Dr. Mark] Filipovic said … Even a small reduction in pressure, as little as about 5 mm Hg, could prevent a great number of strokes and heart events in the general population …

Another recent study found that doses of omega-3 fatty acids as low as less than a gram a day could help those who already have high blood pressure reduce their numbers … The fish oil may work by improving blood vessel function and reducing inflammation, among other things,’ Filipovic said.”

You can obtain omega-3 fats from both plants and marine animals like fish and krill. However, it’s really important to realize that these sources provide very different types of omega-3 and, as explained by Nils Hoem, Ph.D., a Norwegian scientist specializing in omega-3phospholipids, they are NOT interchangeable.

The short-chain fatty acids found in plants are simply food — they’re a source of energy — while the long-chain fatty acids found in fish and krill, especially docosahexaenoic acid (DHA), are structural elements that actually make up your cells. This is a MAJOR difference between plant- and animal-based sources.

There are specific transporters for long-chained omega-3s in your blood-brain barrier, the placenta (in pregnant women), and likely also in your liver, which transport these molecules in a very precise way into the cell membranes where they belong. No such transporters exist for the short-chained omega-3s.

So please, don’t make the mistake of confusing plant-based (short-chained) and animal-based (long-chained) omega-3, as doing so could have severe health consequences. You absolutely need animal-based omega-3, and you simply cannot obtain the same benefits from plant-based sources because the conversion rate of plant-based ALA omega 3 fats to DHA is clinically insignificant.

Fish and krill also have differences worth noting. One of the most important differences is the fact that krill oil is bound to phospholipids, which allows the omega-3 fats to travel efficiently into your hepatic system; hence, they’re more bioavailable. Phospholipids are also a principal compound in high-density lipoproteins (HDL), which you want more of, and by allowing your cells to maintain structural integrity, phospholipids help your cells function properly.

Finally, many vegans are using marine-based DHA supplements, which makes sense but is still less than ideal, as you not only need DHA but the whole complex of supporting fatting acids. Do your best to get your DHA from healthy, nontoxic seafood, and if that is not possible, then use a high-quality full spectrum DHA supplement like krill oil.

You can learn more about all of these differences by listening to the interview above, or reading through the accompanying article,” The Critical Differences Between Omega-3 Fats From Plants and Marine Animals.” A summary can also be found in the following infographic.

Beetroot Juice May Help Lower Blood Pressure

Another food that has been found to have a beneficial effect on blood pressure is beetroot juice.25 In one small placebo-controlled trial, one glass (250 milliliters or 8.5 ounces) of beetroot juice per day for one month reduced blood pressure in those diagnosed with hypertension by an average of 8 mmHg systolic and 4 mmHg diastolic pressure.26

This 8/4 mmHg reduction is very close to that provided by blood pressure mediations, which typically can reduce blood pressure by about 9/5 mmHg, and for many it was enough to bring their blood pressure down to normal levels. The treatment group also saw a 20 percent improvement in blood vessel dilation capacity and a 10 percent reduction in arterial stiffness.

However, within two weeks of stopping the juice, their blood pressure returned to their previous levels, so you’d have to keep drinking it consistently. For this reason, I would advise against viewing beetroot juice as a primary solution. A better strategy would be to incorporate a glass of beetroot juice as a short-term solution while you’re implementing other dietary changes and exercise.

The beneficial effects are related to the nitrate (NO3) found in beetroot juice. Your body converts the NO3 into bioactive nitrite (NO2) and nitric oxide (NO), the latter of which helps relax and dilate your blood vessels, and helps prevent blood clots. Other vegetables high in NO3 include:

Radishes Kale Celery Mustard greens
Turnip tops Spinach Cabbage Eggplant
Leeks Scallions String beans Carrots

Garlic Is Also Helpful

Two other foods known to dilate blood vessels, albeit in different ways from beetroot juice, are garlic and watermelon. In an experiment by the British BBC series, “Trust Me, I’m a Doctor,” designed to evaluate which of these three foods was the most effective for lowering blood pressure, found that beetroot produced the greatest results.

It lowered blood pressure of the 28 participants from an average baseline of 133.6 mmHg to 128.7 mmHg in one week. Garlic came in second place, lowering blood pressure to an average of 129.3 mmHg. Watermelon, in last place, lowered blood pressure to an average of 129.8 mmHg. As noted by BBC:27

“Our small study adds to a growing number which suggest that eating beetroot and garlic regularly may help reduce your blood pressure. But these aren’t the only foods that can do this. The active ingredient in beetroot, nitrate, is present in plenty of green vegetables: celery; lettuce; watercress; rocket; spinach; chard; broccoli; for example.

And the active ingredient in garlic — allicin — is also present in onions, shallots, leeks, chives and spring onions. It turns out there are several foods which can help keep our blood pressure low.”

Vitamin D Can Also Relax Your Arteries and Improve Blood Pressure

Vitamin D deficiency, associated with both arterial stiffness and hypertension,28 is another important consideration. According to researchers from the Emory/Georgia Tech Predictive Health Institute,29 even if you’re considered generally “healthy,” if you’re deficient in vitamin D then your arteries are likely stiffer than they should be. As a result, your blood pressure may run high due to your blood vessels being unable to relax.

In their study, having a serum level of vitamin D lower than 20 nanograms per milliliter (ng/ml) was considered a deficiency state that raises your hypertension risk. Less than 30 ng/ml was deemed insufficient. Previous research30 has also shown that the farther you live from the equator, the higher your risk of de­veloping high blood pressure.

Blood pressure also tends to be higher in winter months than during the summer. Exposing your bare skin to sunlight affects your blood pressure through a variety of different mechanisms, including the following:

Sun exposure causes your body to produce vitamin D. Lack of sunlight re­duces your vitamin D stores and increases parathyroid hormone produc­tion, which increases blood pressure.

Vitamin D deficiency has also been linked to insulin resistance and metabolic syndrome, a group of health problems that can include insulin resistance, elevated cholesterol and triglyceride levels, obesity and high blood pressure.

Research31 shows that sun exposure increases the level of NO in your skin. This dilates your blood vessels, thereby reducing your blood pressure. (For comparison, and to show how various factors tie together, uric acid, produced when you eat sugar/fructose, raises your blood pressure by inhibiting NO in your blood vessels — the opposite effect of sun exposure.)

Vitamin D is also a negative inhibitor of your body’s renin-angiotensin sys­tem (RAS), which regulates blood pressure.32 If you’re vitamin D deficient, it can cause inappropriate activation of your RAS, which may lead to hy­pertension.

Exposure to ultraviolet (UV) rays is thought to cause the release of endor­phins, chemicals in your brain that produce feelings of euphoria and relief from pain. Endorphins naturally relieve stress, and stress management is an important factor in resolving hypertension.

Key Lifestyle Strategies for Lowering Your Blood Pressure

In summary, here are several suggestions that can help lower your blood pressure naturally.

Address insulin and leptin resistance

As mentioned earlier, high blood pressure is typically associated with insulin resistance, which results from eating a diet too high in sugar. As your insulin level elevates, so does your blood pres­sure. Insulinstores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination.

Magnesium stored in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, and this constriction raises your blood pressure.

Fructose also elevates uric acid, which drives up your blood pressure by inhibiting the NO in your blood vessels. (Uric acid is a byproduct of fructose metabolism. In fact, fructose typically generates uric acid within minutes of ingestion.) NO helps your vessels maintain their elasticity, so NO suppression leads to increases in blood pressure.

If you’re healthy, and want to stay that way, the general rule is to keep your total fructose intake to 25 grams per day or less. If you’re insulin resistant and/or have high blood pressure, keep your total fructose to 15 grams or less per day until your condition has resolved.

Eat real food

A processed food diet, loaded with net carbohydrates (non-fiber carbs like sugar, fructose and grains) and trans fat (margarines and vegetable oils) is a recipe for hypertension. Instead, make whole, ideally organic foods the focus of your diet.

Also remember to swap non-fiber carbs for healthy fats such as avocados, butter made from raw, grass-fed organic milk, organic pastured egg yolks, coconuts and coconut oil, raw nuts such as pecans and macadamia, grass-fed meats and pasture raised poultry. To learn more about healthy eating, please see my optimal nutrition plan.

Mind your sodium to potassium ratio

According to Lawrence Appel, lead researcher on the DASH diet and director of the Welch Center for Prevention, Epidemiology and Clinical Research at Johns Hopkins, your diet as a whole is the key to controlling hypertension — not salt reduction alone.

He believes a major part of the equation is this balance of minerals — i.e., most people need less sodium and more potassium, calcium and magnesium. According to Appel:33 “Higher levels of potassium blunt the effects of sodium. If you can’t reduce or won’t reduce sodium, adding potassium may help. But doing both is better.”

Indeed, maintaining a proper potassium to sodium ratio in your diet is very important, and hypertension is but one of many side effects of an imbalance. A processed food diet virtually guarantees you’ll have a lopsided ratio of too much sodium to potassium. Making the switch from processed foods to whole foods will automatically improve your ratios.

Load up on veggies

Juicing is a simple way to increase the amount of vegetables in your diet, and many NO3-rich veggies (which raise your NO level) are suitable for juicing, such as beets, kale, celery, spinach, carrots and more. Allicin-rich garlic, leeks, challots and chives also help improve your blood pressure, and are easy to add to salads and various dishes.

Optimize your vitamin D level

To learn more about vitamin D testing, please see my previous article, “How Vitamin D Performance Testing Can Help You Optimize Your Health.”

Boost your animal-based omega-3 intake

The best way to boost your omega-3 is to eat plenty of oily fish that are low in mercury and other pollutants. Good options include wild caught Alaskan salmon, sardines and anchovies. Alternatively, take a high-quality krill oil or fish oil supplement. As noted earlier, krill oil has certain advantages over fish oil, which is why I prefer it.

Consider intermittent fasting

Intermittent fasting is one of the most effective ways I’ve found to normalize your insulin/leptin sensitivity. It’s not a diet in conventional terms, but rather a way of scheduling your eating in such a way as to promote efficient energy use.

Essentially, intermittent fasting means eating your calories during a specific window of the day, and choosing not to eat food during the rest. When you eat, your body reacts by elevating insulin and leptin.

Exercise regularly

A comprehensive fitness program can go a long way toward regaining your insulin sensitivity and normalizing your blood pressure. To reap the greatest rewards, I recommend including high intensity interval exercises in your routine.

If you are insulin resistant, you’ll also want to include weight training. When you work individual muscle groups, you increase blood flow to those muscles, and good blood flow will increase your insulin sensitivity.

I also recommend training yourself to breathe through your nose when exercising, as mouth breathing during exercise can raise your heart rate and blood pressure, sometimes resulting in fatigue and dizziness. To learn more about this, please refer to my previous article on the Buteyko breathing method.

Avoid smoking and other forms of pollution

Smoking is known to contribute to high blood pressure, as are other forms of air pollution, and even noise pollution. To address these, avoid smoking, consider using ear plugs during sleep if you live in a noisy neighborhood (provided you cannot move), and take steps to improve your indoor air quality.

Walk barefoot

Going barefoot will help you ground to the earth. Experiments show that walking barefoot outside (also referred to as Earthing or grounding) improves blood viscosity and blood flow, which help regulate blood pressure.So, do yourself a favor and ditch your shoes now and then.

Grounding also calms your sympathetic nervous system, which supports your heart rate variability. This in turn promotes homeostatis, or balance, in your autonomic nervous system. In essence, anytime you improve heart rate variability, you’re improving your entire body and all of its functions.

Address your stress

The connection between stress and hypertension is well documented, yet still does not receive the emphasis it deserves. In fact, it has been shown that people with heart dis­ease can lower their risk of subsequent cardiac events by over 70 percent simply by learning to manage their stress.

Suppressed negative emotions such as fear, anger and sadness can severely limit your ability to cope with the unavoidable every day stresses of life. It’s not the stressful events themselves that are harmful, but your lack of ability to cope.

The good news is, strategies exist to quickly and effectively transform your suppressed, negative emotions, and relieve stress. My preferred method is the Emotional Freedom Techniques (EFT), an easy to learn, easy to use technique for releasing negative emotions.

EFT combines visualization with calm, relaxed breathing, while employing gentle tapping to “reprogram” deeply seated emotional patterns.

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Why Eating Organic Orange Peel is Good for Your Health

By Dr. Mercola

Oranges are one of the most popular fruits in the U.K., but very few consume the peel, which is arguably the healthiest part of the whole fruit. Orange peels are rich in flavonoids, like hesperidin and polymethoxyflavones (PMFs), and other phytochemicals, which contribute many of their health benefits.

Flavonoidsantioxidant compounds found in certain fruits, vegetables, herbs, and spices — are known for their role in helping to prevent chronic diseases like heart disease and cancer.

In addition, orange peel contains higher amounts of certain nutrients than its flesh. For instance, 3.5 ounces of orange peel provides 136 milligrams (mg) of vitamin C, while the flesh contains about 71 mg.1

Orange peel also contains considerable amounts of calcium, copper, magnesium, vitamin A, folate and other B vitamins and dietary fiber.

They have an intense orange and bitter flavor, but the latter is often a clue that a food is healthy; the bitter taste is the result of the many flavonoids that orange peels contain.

Orange Peels for Heart Health

Orange peels (as well as the underlying white pulp, or pith) are rich in hesperidin, a flavonoid that’s been shown to lower high blood pressure and cholesterol in animal studies. It also has anti-inflammatory properties.2

In middle-aged, overweight men, consuming hesperidin in oranges was found to significantly lower diastolic blood pressure (DBP) after four weeks.3

The polymethoxylated flavones (PMFs) in orange peels have also been shown to lower cholesterol more effectively than prescription drugs, without the side effects.4

The study’s lead author, Elzbieta Kurowska, Ph.D., vice president of research at KGK Synergize in Ontario, Canada, told EurekAlert:5

“Our study has shown that PMFs have the most potent cholesterol-lowering effect of any other citrus flavonoid … We believe that PMFs have the potential to rival and even beat the cholesterol-lowering effect of some prescription drugs, without the risk of side effects.”

Orange Peels May Have Anti-Cancer Activity

The flavonoids in orange peel have the potential to inhibit the RLIP76 protein, which is linked to cancer and obesity. Research is in the early stages, but if an orange peel extract could inhibit or reduce expression of RLIP76, it would have significant implications for chronic disease.

“When you get rid of this [RLIP76] gene in a mouse, it would appear that the mouse can’t get obese, it can’t get diabetes, it can’t get high cholesterol and it can’t get cancer,” said Sanjay Awasthi, M.D., professor in the Division of Molecular Diabetes Research at City of Hope hospital.6

Flavonoids in orange and other citrus peels exert a number of additional anti-cancer effects as well. According to research published in the journal BioMed Research International:7

“Due to their broad range of pharmacological properties, citrus flavonoids have gained increased attention. Accumulative in vitro and in vivo studies indicate protective effects of polymethoxyflavones (PMFs) against the occurrence of cancer.

PMFs inhibit carcinogenesis by mechanisms like blocking the metastasis cascade, inhibition of cancer cell mobility in circulatory systems, proapoptosis, and antiangiogenesis.

… Taken all together, a considerable number of well-established lines of evidence have confirmed that flavonoids in citrus peel exhibit a remarkable spectrum of efficacious biological activities, particularly in antitumorigenesis.

Excellent permeability through membrane allows citrus flavonoids to possess great bioavailability, which consequently attracts researchers to perform scientific studies for effective disease prevention and treatment.”

Orange Peels Offer Anti-Allergic and Anti-Inflammatory Benefits

Compounds in orange peels and other citrus peel may prevent histamine release (histamines are the chemicals that cause allergic reactions), making them a potentially anti-allergic food.8

The peels may also help to cleanse your lungs, helping you to expel phlegm, and the high levels of vitamin C are beneficial for your immune system, which may help you fight off respiratory illnesses like colds and flu.

In addition, citrus peel extract helps suppress inflammation similar to the anti-inflammatory drug indomethacin.9 The peel may offer a range of additional health benefits as well, including:10

  • Improve digestion and speed metabolism, according to the principles of Ayurveda
  • Improve oral health: chew orange peels as a natural breath freshener or rub the inside on your teeth to help with whitening and sensitivity
  • Improve skin appearance: Rub orange peel extract combined with milk to help lighten dark spots on your skin or use it as a skin toner
  • Support healthy weight loss: Orange peels are low in calories and high in fiber, making them a useful food if you’re trying to lose weight.

Other Fruit Peels and Rinds Can Be Healthy Too

The rinds, peels, stems, leaves and seeds and many fruits and vegetables can be safely consumed and often contribute valuable nutrition and phytochemicals to your diet. So there’s no need to limit yourself to orange peels. For instance:11

  • Swiss chard stems are rich in the amino acid glutamine, which is beneficial for your immune system.
  • Celery tops contain five times more magnesium and calcium than the stalks.
  • Broccoli leaves provide about 90 percent of your daily vitamin A requirement, compared to 3 percent in the florets.
  • Onion skins: The outer layers of the onion (including the papery skin) are thought to be the most nutritious, including concentrating the highest amounts of flavonoids.12 Try simmering onion skins in soups and stock then removing before serving.

Watermelon rinds and seeds are another example. Watermelon rind contains more of the amino acid citrulline than the pink flesh.13Citrulline is converted to arginine in your kidneys, and this amino acid is important for heart health and maintaining your immune system.

Black watermelon seeds are also edible and actually quite healthy. They contain iron, zinc, protein and fiber. Passion fruit peel provides another example.

It contains a novel mixture of bioflavonoids that have been found to reduce wheeze and cough and improve shortness of breath in people with asthma.14

Delicious Ways to Incorporate Citrus Peels into Your Diet

If you’ll be consuming citrus peels, be sure to choose organic fruits only. Oranges, lemons and limes topped the list of foods that most commonly contain more than one pesticide residue in the U.K.,15 and these will be concentrated on the outer peel.

The fruit should be washed well (even if it’s organic) prior to use. Then, one of the easiest ways to eat orange peels is to grate the zest and add it to salads, dressings, yogurt, tea, fish and vegetables.

You can also blend the peel and pith into smoothies (in the case of watermelon rind, try it blended up with lime juice for a refreshing treat). Lemon peel and pith provide many similar benefits to orange peel.

If you’d like to try it in a new way, here’s a recipe for Moroccan preserved lemons posted by Epicurious.16 When they’re ready, the peel can be added to many dishes, such as chicken salad, stews and vegetable dishes.

Moroccan-Style Preserved Lemons17


  • 6 (organic) lemons
  • 2/3 cup kosher salt
  • 1 to 1 ½ cups fresh lemon juice (from 5 to 6 additional lemons)
  • 2 tablespoons olive oil
  • Special equipment: a 6-cup jar with a tight-fitting lid


  1. Blanch lemons in boiling water 5 minutes, then drain. When cool enough to handle, cut each lemon into 8 wedges, discarding seeds. Toss lemons with kosher salt in a bowl, then pack lemons, along with their salt, tightly into jar.
  2. Add enough lemon juice to cover lemons. Seal jar and let lemons stand at room temperature, shaking gently once a day, for 5 days.
  3. Add oil to jar and refrigerate.

Cooks’ note: Preserved lemons can be chilled, covered in their juices, up to one year.

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What Are the Benefits of Vitamin K2?






Story at-a-glance

  • Specific forms of vitamin K called menaquinones are dubbed “MK” with numbers attached, such as MK-4 and MK-7, each one from specific food sources and exerting specific functions throughout your body
  • Vitamin K1 is found in many dark green leafy vegetables and K2 is produced by bacteria in fermented foods like natto, a fermented soybean; MK-4 is found in animal foods such as free-range, organic eggs and chicken
  • Vitamin K2 has two basic and crucial functions, having to do with cardiovascular health and bone restoration, helping to prevent osteoporosis and atherosclerosis. In fact, people who eat more K2 have the lowest risk of cardiovascular disease

By Dr. Mercola

There’s been a lot of discussion about certain essential nutrients, vitamins and minerals, such as vitamin D and omega-3 fatty acids. But lately, researchers are beginning to recognize that one often-misunderstood vitamin goes unnoticed.

In fact, a large percentage of the population is deficient in this essential nutrient. What is it? Vitamin K. Rather than being a single nutrient, vitamin K is a group of vitamins of similar composition; principally vitamin K1 (phylloquinone) and K2 (menaquinone).

One of the world’s leading authorities on vitamin K, Cees Vermeer, Ph.D., a renowned vitamin K2 scientist in the Netherlands, says inadequacy in this vitamin is the rule rather than the exception, especially one form, called menaquinone-7 (MK-7), a form of vitamin K2.

A number of studies in recent months have determined that vitamin K, a rather complex nutrient because it comes in so many parts, is responsible for some very important jobs in your body, especially your bones and your heart.

Forms of and Sources of Vitamin K

Vitamin K comes in several forms, and you get the most benefit when you eat healthy portions of each type of food that provides the different forms. The best source of vitamin K1 comes from plant-based foods, especially leafy greens. Better Bones1 lists the best foods to eat for vitamin K1, all of them cooked:

Kale Spinach Collard greens
Beet greens Mustard greens Turnip greens

Vitamin K1 (phylloquinone) is involved in blood coagulation, which helps to stop bleeding. People who take blood thinners should know that forms of vitamin K1 can interfere with the drug’s effects.

MK-4 is found in animal foods such as free-range, organic eggs (particularly the yolk), dark chicken meat and goose liver. MK-7, MK-8 and MK-9 come from fermented foods, such as natto, a type of fermented soy, and hard cheeses such as Brie and Gouda.

When you eat vitamin K, your intestines parcel it out in portions known as chylomicrons, dispersing it through your lymphatic systeminto your blood.

In your arteries, MK-4 adheres to the outside edges where it’s most accessible to the areas that need it most, such as your kidneys, stomach and heart, and the remainder goes to your liver and bones.

From your liver, some MK-7 goes to your blood, where it’s taken to your tissues. MK-1, from leafy greens, degrades quicker, while MK-7 stays viable in your liver for a longer period. This means K1 is most effective for your liver; MK-7 most effectively supports your bones. MK-8 and -9 are similar to MK-7.

What’s so Special About Vitamin K2?

One of the simplest ways to explain the importance of vitamin K2 is to say it has two basic and crucial functions, again, having to do with cardiovascular health and bone restoration. It helps prevent osteoporosis and hardening of the arteries, or atherosclerosis,2 and several other valuable things, including:

  • Directing calcium to places like your bones, making them stronger, and your teeth to help prevent cavities. It also prevents calcium from going to the wrong areas, such as to your kidneys, where it could lead to kidney stones, or your blood vessels, where it could trigger heart disease.
  • Optimizing sexual function by increasing testosterone and fertility in men, and decreasing androgens, the male hormones, in women with polycystic ovarian syndrome (PCOS)
  • Creating insulin to stabilize your blood sugar (keeping your system sensitive to maintaining correct amounts), protecting against diabetes and helping to prevent metabolic problems associated with obesity
  • Suppressing genes that can promote cancer while strengthening genes that promote healthy cells
  • Enhancing your ability to utilize energy as you exercise improving overall performance

A study in Rotterdam involving 4,809 Dutch adults determined that those with the highest vitamin K2 intake had fewer heart attacks, a lower aortic calcification risk and the lowest death rate, altogether. That’s one reason why naturopathic doctor and author Tal Friedman recommends taking vitamin K2 supplements, particularly MK-7.3

More About Vitamin K2

As mentioned, vitamin K2 refers to a collection of MKs that are found in a variety of different foods, namely animal foods and fermented foods. MK-4 is most abundant in animal foods while you can find MK-7, MK-8 and MK-9 in fermented foods.

If you don’t typically eat these foods, getting enough K2 may be difficult. Grass-fed organic animal products (i.e., eggs, raw butter and raw dairy) are good sources, as are certain fermented foods such as natto or vegetables fermented at home using a starter culture of vitamin K2-producing bacteria.

Certain cheeses such as Brie and Gouda, as mentioned, are particularly high in K2, containing about 75 micrograms (mcg) per ounce.

Here’s why it’s important to consume vitamin K2: Think how much you rely on the optimum function of your heart, which pumps just over one time every second, perpetuating the flow of blood throughout your whole body. That takes a lot of energy, not to mention flexible blood vessels and arteries.

Vitamin K2, working with coenzyme-Q10, or CoQ10, can help. According to a Dutch study, matrix Gla Protein (MGP), a protein that relies on vitamin K2, is the most potent natural inhibitor of calcification there is,4 but it requires activation. Vitamin explains:

“When the body has adequate vitamin K2 (specifically as menaquinone-7, or MK-7, as it is the most biologically active and available form of vitamin K2), MGP repels calcium from depositing in the arteries and blood vessels, returning it to the bloodstream so it can be utilized by other systems, such as building strong, dense bones.”5

“The longer the side chain [the number following MK reveals its number of side chains], the more lipophilic — and bioavailable — K2 becomes, generally at MK-7 and above,” Friedman noted.6

Friedman added that vitamin K is “a generic term for a collection of fat-soluble nutrients widely known for their role in healthy blood coagulation.” K1 (phylloquinone) is the most common, and K2 (menaquinone) is made up of a number of compounds with varying side chain lengths, known as MK-4 through MK-13. Better Bones notes:

“K2 as MK-7 significantly reduces bone loss during menopausal transition, which is especially important when you consider the average woman loses up to 10 [percent] of her bone mass during this time.

Vitamin K2 as MK-7 not only protects bone, but it has been found to reduce the incidence of both heart disease and cancer.”7

Age has a tendency to impede human heart function, especially when calcium reduces your blood flow. Additionally, vitamin K2 helps relieve varicose veins, as K2 helps prevent an accumulation of calcium from settling in the walls of your veins.8

MK-4 Regulates Gene Expression

No other form of vitamin K affects gene expression the way MK-4 does. As Chris Masterjohn, Ph.D., explains in his Ultimate Vitamin K2 Resource:

“While we tend to think of our genes as the destiny we inherited from our parents, it’s actually how they are expressed — meaning, what our cells do with the information carried by those genes — that determines our health. MK-4 turns on some genes and turns others off.

For example, in our sex organs, it turns on the genes involved in sex hormone production. In a wide variety of cells, it turns on the genes that keep cells healthy and turns off the genes that make cells become cancerous. Thus, MK-4 plays an exclusive role in cancer protection and sexual health.”9

A clue that MK-4 is so important is that all animals (including humans) are able to synthesize it from other forms of vitamin K. It’s still important to obtain MK-4 from animal foods, however, because the conversion process is inefficient and likely varies depending on your health status and genetic factors.

Additionally, it’s important to know that certain drugs, such as statins to lower your cholesterol, and some osteoporosis drugs, inhibit the vitamin K conversion to MK-4.

A Last Word on the Importance of Vitamin K2

Problems with heart disease, diabetes and osteoporosis are all signs that you may not be getting enough K2. People with a low K2 intake have significantly lower bone mineral density compared to those with the highest intake.10

Poor diet may affect your vitamin K status in multiple ways, even beyond not consuming vitamin-K-rich foods. For instance, research shows that hydrogenation of plant oils (i.e., trans fats) appears to decrease the absorption and biological effect of vitamin K in bone.11

So, even though trans fats are finally being removed from the food supply, if you ate a lot of these unhealthy fats in the past, it could have influenced vitamin K’s role in your body.

If you think you may not be ingesting enough vitamin K, increase your intake of green leafy vegetables (for K1) and grass-fed raw dairy products and fermented foods (for K2). As for how much you need, as a general guideline I recommend getting around 150 mcg of vitamin K2 per day. Others recommend slightly higher amounts — upwards of 180 to 200 mcg.

You can obtain healthy amounts (about 200 mcg) of K2 by eating 15 grams (half an ounce) of natto or fermented vegetables each day. If you fermented them at home using a starter culture designed with vitamin K2-producing bacteria, 1 ounce will give you about 200 to 250 mcgs.

If you opt for a vitamin K2 supplement, make sure it’s MK-7. Also remember to take it with fat since it’s fat-soluble and won’t be absorbed otherwise. Fortunately, you don’t need to worry about overdosing on K2, as it appears to be virtually non-toxic. That said, people who are taking vitamin K antagonists, i.e., drugs that reduce blood clotting by reducing the action of vitamin K, are advised to avoid MK-7 supplements.

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6 Things You Didn’t Know About Watermelon – By Dr Mercola

Story at-a-glance

  • Watermelon contains more of the antioxidant lycopene than fresh tomatoes; one cup of watermelon has 1.5 times the lycopene as a raw tomato
  • L-citrulline, an amino acid in watermelon, seems to protect against muscle pain
  • Watermelon rind is edible and actually contains more of the amino acid citrulline than the pink flesh; citrulline is converted to arginine in your kidneys, which is important for heart and immune system health
  • New research showed citrulline and arginine supplements derived from watermelon extract lead to significant improvements in blood pressure and cardiac stress in obese study participants
  • Watermelon contains cucurbitacin E, or tripterpenoid, which blocks the activity of the pain and inflammation-causing enzyme cyclooxygenase — the same enzyme blocked by COX-2 inhibitor drugs

To read the full post, please visit this link

Kuvings Juice Recipe:

you can enjoy the following combination for a refreshing watermelon juice recipe:

  • Watermelon
  • 1/2 lime
  • A bunch of mint

juice through your Kuvings Cold Press and enjoy

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Molokhiah Juice Recipe- Egyptian Spinach

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A leafy green that puts Spinach to shame !

Molokhia or A Jew’s Mallow is a dark green leafy vegetable that dates back to the Egyptian Pharaohs. Banned by the puritan Fatimids for sending women wild with desire, the humble green leaf has had a remarkable story. The name ‘A Jews Mallow’ is derived from a claim that Jewish priests discovered this leaf and introduced it to the ancient culinary world . This viscously dark and bitter leaf did eventually  re launch itself into the hearts and mouths of women and men.

Some of the health benefits of molokhia include its ability to protect heart health, regulate digestion, protect the immune system, build strong bones, improve blood pressure, increase cognitive abilities, improves sleep habits, helps in growth and development, improve circulation, and reduce inflammation.

Nutritional Value Of Molokhia

Some of the most prominent nutritional components of molokhia include fiber, potassium, iron, calcium, magnesium, phosphorous, and selenium, as well as vitamin C, vitamin E, vitamin K, vitamin B6, vitamin A, and niacin. It also contains certain antioxidant carotenes and antioxidant elements, making a well-rounded and highly beneficial addition to your diet!

Molokhiah Nutrition Comparison Chart


(Source: Ministry of Education, Culture, Sports and Scientic Technology of Japan, 2005)





Potassium (mg) 530 690 280 360
Calcium (mg) 260 49 28 38
Copper (mg) 0.33 0.11 0.04 0.08
Manganese (mg) 1.32 0.32 0.1 0.22
Vitamin A Alpha Caroten (µg) 0 0 2800 4
Beta Carotene (µg) 10000 4200 7700 800
Cryptoxanthin (µg) 76 34 0 7
Beta Carotene Equivalents (µg) 10000 4200 9100 810
Retinol Activity Equivalents (µg) 840 350 760 67
Vitamin B (Thiamin) (mg) 0.18 0 0.05 0.14
Vitamin B2 (Riboflavin) (mg) 0.42 0.2 0.04 0.2
Vitamin B6 (Pyridoxin) (mg) 0.35 0 0.11 0.27
Vitamin B9 (Folate) (µg) 250 210 28 210
Vitamin C (Ascorbic acid) (mg) 65 35 4 120
Dietary Soluable (g) 1.3 0.7 0.7 0.7
Insoluable (g) 4.6 2.1 2 3.7
Total (g) 5.9 2.8 2.7 4.4

Health Benefits Of Molokhia

The health benefits of Molokhia include a regulated blood pressure, better blood circulation, improved digestion and others. Let’s have a look at the benefits in detail.

Regulates Blood Pressure

Protecting heart health is a critical concern in modern life, and molokhia can significantly aid in that goal by lowering blood pressure levels. The high potassium content in molokhia means that the blood vessels and arteries will be relaxed because potassium is a vasodilator. This increases blood flow and oxygenation levels to the body and reduces the strain on the cardiovascular system.

Increases Circulation

In addition to lowered blood pressure, molokhia also contains significant levels of iron, which are key components in the production of red blood cells. High iron levels mean a reduced chance of developing anemia, while also ensuring that circulation in the body is at optimal levels, which can boost energy levels.

Improves Digestion

Dietary fiber is one of the major elements of a person’s diet that can easily be overlooked, but dietary fiber is key for regulating your digestive processes. Like most leafy vegetables, molokhia is high in dietary fiber. This means that this Egyptian leaf can optimize your digestive process by eliminating constipation, bulking up the stool to speed up digestion, increase nutrient uptake efficiency, and reduce symptoms like bloating, cramping, and excess gas.

Heart Health

Although blood pressure reduction is already on the positive side for molokhia’s side effects, the high fiber content also helps to balance cholesterol levels in the blood stream, as dietary fiber binds with “bad” cholesterol and removes it from the body. This reduces your chances of developing atherosclerosis, which can lead to heart attacks and strokes.

Improves Sleep Habits

One of the other highly praised elements of molokhia is the magnesium found within it! The good content of magnesium in molokhia means that you can eliminate sleep disorders, such as insomnia or sleep apnea, because magnesium facilitates the release of certain hormones in the body that relax and soothe the nerves. Increasing magnesium intake has been known to result in restful, uninterrupted sleep patterns.

Boosts Immune System

The combination of vitamin A, E, and C makes molokhia a wonderful food to eat if you want to increase the strength of your immune system. Vitamin C stimulates the function of white blood cells, while vitamin A and E are two other antioxidant vitamins that protect everything from the skin and eyes to the organ systems, thereby preventing the development of cancer, chronic heart disease, macular degeneration, and other chronic diseases caused by the activity of free radicals.

Improves Bone Health

Molokhia is particularly impressive because of its vast range of minerals, both essential and trace. This makes it one of the best vegetables on the market for increasing bone health and protecting against osteoporosis. Between iron, calcium, magnesium, and selenium, not to mention a dozen other peripheral minerals, molokhia can guarantee strong and durable bones for many years to come.

Reduces Inflammation

Vitamin E works as an anti-inflammatory agent in the body, and the significant level of vitamin E in molokhia is quite rare, as many people take a vitamin E supplement due to its food-based rarity. Therefore, if you suffer from arthritis, gout, or other inflammatory diseases, molokhia can be an ideal addition to your diet.

Growth and Development

When it comes to the formation of new cells, muscles, ligaments, skin, and organ systems, almost all minerals and vitamins are required in some form or another. Magnesium is particularly important for the formation of new organic material, so the very high level of magnesium in molokhia makes it a favorite for parents wanting to ensure proper growth and development of their children, although it also works to protect adults and speed up the healing process.

Juice recipe: Prepared with a Kuvings C9500

you can use this amazing leafy green as an alternative to Spinach and prepare some great juice creation with your Kuvings juicer

We have tried the following recipe:

  • 20 leaves of Moloukhieh
  • 1 green apple
  • 1 large cucumber
  • 1/4 lime



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Amazing Benefits of Celery Juice


Celery juice is a great way to add a wealth of nutrients into your day. It’s light, refreshing, and healing. It gives you energy without adding too many calories into your diet. Many people enjoy the taste and the benefits it provides.

Keep reading to learn more about the nutritional information and benefits of celery juice.

A glass of celery juice only has about 40 calories. It contains the following important nutrients:

Celery juice health benefits

Remember that celery juice won’t contain the beneficial fiber that the raw, unjuiced vegetable has. However, celery juice is a great way to stay hydrated since it contains mostly water. Here are five of the ways that celery juice can benefit your health:

1. Lowers blood pressure

Studies have shown that celery seed extracts have anti-hypertensive properties. Celery contains a phytochemical that relaxes the tissues of the artery walls. This causes increased blood flow and may lower blood pressure.

2. Protects against chemotherapy effects

Active components of celery can alter the effect of certain drugs. An animal study from 2009 found that celery juice had protective effects when used with doxorubicin, a chemotherapy drug used to treat cancer. Consuming celery juice had a positive effect on doxorubicin treatment and reduced damage from free radicals. It protected against oxidative stress. Oxidative stress is caused by an imbalance of free radicals and antioxidants.

3. Prevents chronic diseases

Celery is one of the main food sources of flavonoids. Scientists are looking into the relationship between flavonoids and the prevention of chronic diseases. Further research is needed, but one study from 2014 found that a flavonoid isolated from celery had antioxidant activities that have a beneficial effect on health. The flavonoids were tested in vitro (using samples in a lab) and in mice. The antioxidant activity took place in the heart, liver, and kidney of the mice.

4. Minimizes oxidative stress

Another study found that flavonoid extract from celery minimized oxidative stress in rats. The oxidative stress was caused by an insecticide.

5. Has anti-inflammatory properties

Flavonoids found in celery have also been shown to have anti-inflammatory properties. A study from 2012 looked at the effect of juicing on flavonoids in particular. The results showed that juicing is an effective way to consume flavonoids.

How to make celery juice

Making celery juice is simple. You’ll need:

  • 2 to 3 fresh stalks of celery
  • Your Kuvings Cold Press Juicer
  • a sharp knife

Clean the celery and remove any leaves. Press the stalks through the juicer. Drink the juice fresh.

You can add a few ice cubes or drink it closer to room temperature. Juice is usually best consumed fresh, but you can store some for later. Cover it tightly and keep it in the refrigerator for up to two days.

Try using different herbs and spices to add zest to your drink if you want to liven it up a bit. Some people recommend drinking celery juice on its own, but you can also experiment with adding different fruits and vegetables, such as cucumber, mint, or lime.

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Superfood Trio: Ginger, Turmeric, and Carrots

By Dr. Mercola

To designate a vegetable, spice or other edible with the title “superfood” is to recognize that it has the sort of capabilities that far outdistances others among their ranks.

Three superfoods that have gone out of their way to distinguish themselves nutritionally are ginger, turmeric and carrots. If you’re surprised by that last one, what follows is a summation of all their attributes, as well as some of the potential they hold for you.

One of the most important bonuses they share: disease-fighting antioxidants. People who eat ginger, turmeric and carrots — especially all of them on one plate — come away not just with lowered risk of heart disease, cancer and diabetes, but also numerous, so-called “less serious” but often debilitating ailments such as pain and inflammation.

It may not be a surprise to learn that ginger and turmeric both belong to the same botanical family, Zingiberacea. Both have been used in culinary applications, and have been regarded as powerful remedies for numerous ailments, for millennia.

These two are particularly powerful used in tandem, such as turmeric-ginger tea (which involves a teaspoon of each, grated, in a cup of boiled water; using ground spices requires a third of a teaspoon per cup.)

Note that the benefits of these foods — virtually every food, actually — come from the foods themselves — not a supplement or drug made from them.

Here are two more reasons these superfoods may make you raise your eyebrows: You’ll find that in most stores, these amazingly healthy offerings from the earth are quite inexpensive, even if they’re organic — and organic is always the better buy.

Another surprise may come when you learn how lovely these three foods taste together. So what singular benefits do these three superfoods impart?

Tapping into Turmeric

Turmeric, aka Curcuma longa, is a tropical and subtropical rhizome, meaning the root contains the spice, although the leaves are also used in Chinese and East Indian Ayurvedic medicine.

It’s famous for its healing qualities, but there’s also the brilliant yellow hue, and the curry produced from turmeric that gives Indian and Chinese dishes such unmistakable piquancy. Turmeric has no seeds; the roots are used for propagation.

Curcumin is probably the most important active ingredient in this powerful spice, giving it its impressive medicinal clout.

In fact, this compound has been estimated to contain around 150 different therapeutic benefits, including boosting your immunity, protecting your heart and moderating the effects of autoimmune diseases. Here are a few more of the benefits you gain when you ingest turmeric.

Alzheimer’s disease: Research indicates turmeric may reverse cognitive decline and dementia.1 One study on three Alzheimer’s patients who took turmeric powder capsules for 12 weeks showed remarkable improvement.

Researchers said, “Both the patients’ symptoms and the burden on their caregivers were significantly decreased.”2

Heart health: Three studies at a Japanese university determined that daily curcumin supplements could improve the risk factors for cardiovascular health to the same degree as moderate aerobic exercise.

“Our results indicated that curcumin ingestion and aerobic exercise training can increase flow-mediated dilation in postmenopausal women, suggesting that both can potentially improve the age-related decline in endothelial function.”3

Joint pain: Helping to relieve stiffness caused by arthritis is one of the main benefits of this spice.

AIDS: Studies demonstrate the remarkable potential turmeric has for AIDS patients, as turmeric is both an antioxidant and antimicrobial.

Research suggests it may help heal skin wounds, inhibit infection-promoting enzymes and proteins, reduce infected cells, and block multiplication of infected T-cells, without the side effects of conventional drugs.4

Epilepsy: Scientists found curcumin to have a neuroprotective affect on epilepsy and related disorders.5

One of turmeric’s disadvantages is that curcumin is not quickly bioavailable, meaning that once ingested your body is unable to quickly absorb it to access the benefits. Interestingly, studies show accessibility is increased when you add, say for a cup of tea, a teaspoon of a fat such as coconut oil or flaxseed oil.

Generous Dividends Generated by Ginger

Ginger (Zingiber officinale) is essentially the part of the stem that grows underground — hence the name ginger root. It originated in Asia and spread to Europe via Roman traders, making a name for itself as both a medicine and flavor enhancer.

Ginger is potently aromatic with a warm, “zingy” essence, which has made it one of the world’s most sought-after spices. Just a few thin slivers make an incredibly healing tea. Ginger is often ground to a powder for easy sprinkling and can be added to nearly every type of food — soups to cookies to stir fries.

The most powerful compound in ginger, aptly, is gingerol, the oil that also imparts the fragrance. One article notes that studies show:

“…Ginger extract may be an even more effective anti-cancer agent than chemotherapy drugs, killing cancerous cells while leaving healthy ones untouched. Its anti-inflammatory properties might also help prevent the progression of precancerous cells to cancer.”6

Here are a few more advantages:

Inflammation: Even pain from different types of arthritis is lessened by ingesting ginger, by drinking ginger tea or adding a generous sprinkle on foods.

Participants in numerous studies reported reduced muscle soreness, improved agility and movement, and reduction in swelling, such as knee pain,7 when using ginger regularly.

Nausea: Besides aiding digestion and soothing the tummy trouble known as colic, ginger is known as being able to relieve nausea.

This includes morning sickness and motion sickness, and it’s even been used successfully for patients after surgery or undergoing chemotherapy. The George Mateljan Foundation reported:

“In herbal medicine, ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract) …

A clue to ginger’s success in eliminating gastrointestinal distress is offered by recent double-blind studies, which have demonstrated that ginger is very effective in preventing the symptoms of motion sickness, especially seasickness.

In fact, in one study, ginger was shown to be far superior to Dramamine …”8

Diabetes: Researchers conducted a study to investigate the effects of ginger on the fasting blood sugar of 41 participants. The end result of the randomized, double-blind, placebo-controlled clinical trial showed that just 2 grams of ground ginger decreased the patients’ fasting blood sugar by 12 percent.9

Memory: Ginger has been shown to improve memory; in one study, 60 healthy, middle-aged women underwent doses of either plant extracts or a placebo over a two-month period.

After being evaluated for their memory and cognitive function, researchers concluded that ginger extract “enhances both attention and cognitive processing capabilities, with no side effects.10

Carrot Capabilities

From the Umbelliferae family, carrots are a go-to veggie for innumerable hearty dishes, as well as a handy, crunchy snack. I generally recommend eating carrots in moderation because they contain more sugar than any other vegetable aside from beets.

However, when eaten as part of an overall healthy diet, the nutrients in carrots may provide multiple health benefits. Beta-carotenes (named after carrots), their most prominent nutrient, aren’t manufactured in your body, so they’re required in your diet. One article adds:

“… Beta-carotene maintains vision, regulates the growth of cells in your skin, keeps membranes lining your nose and respiratory tract healthy and helps control the production of proteins. All carotenoids, including beta-carotene, also possess antioxidant abilities.”11

Phytonutrients such as lutein and anthocyanins join vitamins and minerals for extraordinary health-boosting potential –vitamins A, B6, C and K as some of the most beneficial and several minerals. Research has found that the more carotenoids you eat, the longer your life span! Here are some of the health benefits carrots offer:

Antioxidants: According to the George Mateljan Foundation:

“The many different kinds of carrot antioxidants are most likely to work together and provide us with cardiovascular benefits that we could not obtain from any of these antioxidants alone if they were split apart and consumed individually, in isolation from each other. The synergistic effect of carrot antioxidants is a great example of a whole food and its uniqueness as a source of nourishment.”12

Heart disease: A 10-year study from the Netherlands showed carrots can help prevent cardiovascular disease. The research focused on the color of foods: green, purple/red, white and yellow/orange. The latter showed the most benefits. In decreased heart disease risk; patients who ate more carrots had a 32 percent reduction rate.13

Cancer: Phytonutrients in carrots such as falcarinol and falcarindiol have been shown to prevent inflammation, possibly by clumping red blood cells to cut the risk of developing full-scale cancerous tumors.14

Digestion: Pharmanews says, “Regular consumption of carrots helps in preventing gastric ulcers and digestive disorders.”15

Vision: Beta-carotenes convert to vitamin A, which is important for vision, especially if you have a vitamin A deficiency; eating carrots helps prevent such a deficiency.16 Studies also indicate that beta-carotene protects against cataracts and macular degeneration.17

Superfoods Are Cancer Killers

Here are three excerpts from studies showing how these three superfoods were effective in both treatment and prevention of several cancers:


“Although the medicinal properties of ginger have been known for thousands of years, a significant number of in vitro, in vivo, and epidemiological studies further provide substantial evidence that ginger and its active compounds are effective against wide variety of human diseases including GI cancer. Ginger has been found to be effective against various GI cancers such as gastric cancer, pancreatic cancer, liver cancer, colorectal cancer, and cholangiocarcinoma.”18


“Curcumin is among the more successful chemopreventive compounds investigated in recent years, and is currently in human trials to prevent cancer. The mechanism of action of curcumin is complex and likely multifactorial. We have made the unexpected observation that curcumin strikingly modulates proteins of iron metabolism in cells and in tissues, suggesting that curcumin has properties of an iron chelator.”19


This study has shown that extracts from carrots can induce apoptosis and cause cell cycle arrest in leukemia cell lines.20

And now for a simple dish to get all three of these foods on one delicious plate: Steam a few cups of carrots in a few tablespoons of water, just until tender-crisp. Add a few teaspoons of butter, sea salt to taste and a half-teaspoon each of grated turmeric and ginger (or half that amount of the ground variety). To serve, mash lightly or serve whole for a wildly healthy, delicious side dish.

Carrots are packed with vitamins and minerals, especially the antioxidant beta-carotene. The carrot’s overall nutrient value helps prevent aging, enhances immunity, and aids eyesight.

 Juice recipes:
  • 4 carrots
  • 1/4 inch ginger
  • 1/4 inch turmeric

1 Scrub well, cut tops, and cut to fit the juicer.
2 Juice carrots in the Kuvings Whole Slow Juicer.

 Taste Plus Nutrients

Carrot + Apple = Fights Fatigue
Carrot + Orange = Fights Fatigue
Carrot + Pineapple = Prevents Constipation

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11 Proven Papaya Benefits


By Dr. Mercola

Once believed to be native only to Southern Mexico and Central America, papayas are now commonly found in every tropical and subtropical country.

Although they have exacting climate conditions for growth and fruit production, they do make good plants for container gardens when the moisture and temperature levels can be controlled.

The plant is short-lived but fast growing, reaching between 10 and 12 feet in height in the first year. Although papaya plants look like trees, they are actually large herbs with hollow green or deep-purple stems, thicker at the base.

Successful commercial production primarily occurs in Hawaii, tropical Africa, the Philippines, India and Australia.1

There are two different types of papaya, Hawaiian and Mexican. The most commonly found type in the grocery store is the Hawaiian variety. This is probably because the Hawaiian plants are shorter and the fruit slightly lighter, making them easier to harvest.

Mexican papaya fruit can weigh up to 10 pounds and be 15 inches in length. The fruit and seeds are edible. The papaya is juicy, sweet and tastes a little like cantaloupe, while the seeds have a spicy flavor suggestive of black pepper.

When grown at home, the plants should be replaced every four years to continue to harvest sweet fruit.2 Most Hawaiian papaya, as well as papaya grown in China, is genetically engineered (GE), so it’s important to only purchase organic papaya to avoid genetically modified organisms (GMOs).

The Versatile Power of the Papaya

The papaya is a power-packed fruit with more health benefits than you might imagine. However, fruit that is sprayed with insecticides and fungicides may create more health problems than potential benefits. Carefully choose papayas grown organically to reduce the negative effects on your health.

1. Vitamins C and A

. Papaya fruit has more vitamin C than an orange, and 1 cup has 144 percent of the Recommended Dietary Allowance (RDA) of vitamin C.3,4

Vitamin C is important in the prevention of cardiovascular disease, stroke, breast cancer, stomach cancer, Alzheimer’s disease, cataracts and gout, and plays a significant role in supporting your immune system.5

The fruit also has 31 percent of the RDA of vitamin A, which is important in the regulation of gene expression, prenatal and postnatal development and red blood cell production, and helps prevent cancers of the skin, breast, liver and prostate.

2. Reduces Arthritis Pain

The presence of papain and chymopapain in papaya is in part responsible for the anti-inflammatory effects of the fruit.6 The reduction of inflammation reduces pain at the joints.

In addition, a research study in the Annals of Rheumatic Diseases discussed findings linking low levels of vitamin C with a higher risk of developing arthritis.7

High in vitamin C and papain, the papaya plays a role in prevention of and reducing pain and inflammation from arthritis.

3. Reduces Menstrual Pain

Papain may also help reduce the pain of cramps and regulate flow during a woman’s menstrual cycle.8

4. May Reduce Cardiovascular Disease

Papaya is one of the richest food sources of folate you can purchase at the grocery store. Folate is important in the reduction of homocysteine levels in your body.9,10

Homocysteine is an amino acid associated with an increased risk of cardiovascular disease. In addition, folate is also important in preventing neural tube defects in developing babies.

5. Helps to Prevent DNA Damage

Papaya is packed with antioxidants that prevent damage to your cell DNA. This is one of the ways that papaya may help to prevent certain cancers and reduce the appearance of aging in your skin.

6. Lowers Blood Sugar in People With Diabetes

Fermented papaya fruit may lower blood sugar in people with diabetes. Before adding this to your daily regimen, discuss stringent blood sugar monitoring with your physician in order to prevent accidental hypoglycemia, or low blood sugar.11

Also keep in mind that this effect was due to fermented papaya. If you have diabetes, you’ll want to consume fresh papaya only in moderation because it is relatively high in fructose.

7. May Help Prevent Macular Degeneration

Papaya is rich in vitamin A, which is very important in the prevention of macular degeneration and other eye conditions.

8. Antioxidant Effects on Alzheimer’s Disease

Free radicals are produced in your body during metabolism and due to other factors like stress, poor diet and exposure to environmental pollution. Like other reactions and chemicals, these free radicals should exist in a balanced state.

When too many are produced, for instance due to the types of food you eat, they create a state of oxidative stress in your body.12 Free radicals in your brain may be an important factor in the development of Alzheimer’s disease.13

In one study, individuals who ate fermented papaya for six months experienced a 40 percent reduction in one biomarker of oxidative stress damage to DNA, increased aging and the development of cancer.14,15

9. Prostate Cancer

The antioxidant and high vitamin content of papaya play a significant role in the prevention of certain cancers. One study found that the combination of green tea and lycopene had an effect in the prevention of prostate cancer.16 Papaya is rich in lycopene.

10. Improved Digestion

Papain is a digestive enzyme that aids in the breakdown of proteins. People living in the tropics have long used papaya to aid in the treatment of constipation and irritable bowel syndrome. The fruit is easy to digest and the high fiber content may improve your intestinal health.17

11. Seeds and Pulp Have Anti-Cancer Properties

Although the fruit is tasty, the pulp and seeds are also edible. In one study, the activity of benzyl glucosinolate (BG) compounds found in the seeds and pulp were demonstrated to have cancer-inhibiting properties.

The study found that the pulp contained more of the BG compounds before maturing while the seeds had similar strength of BG at every stage of ripening.18

How to Pick Out the Best Papaya

The papaya is one fruit that will ripen off the plant in your home. Look for a papaya that is slightly green to yellow. It can ripen to maturity in your home, out of the refrigerator, in two to three days.

Fully ripe, the papaya is bright yellow and the flesh soft to the touch. Avoid fruit that’s overly soft at the stores or has areas that are bruised or damaged.

Once fully ripened on the counter at home, you can store it in the refrigerator in a plastic bag for up to seven days before it will become too soft to eat. Another method is to ripen the fruit in a brown paper bag. This traps the ethylene gas produced during the ripening process and helps the fruit to ripen more quickly.

Keep the bag away from heat as this will cause the fruit to rot instead of ripen. As mentioned, it’s important to seek out organic papaya, not only to avoid exposure to pesticides but also because GE papaya is widespread.

Papaya Preparations

A ripe papaya is most often eaten fresh. Peeled and seeded, it can be cut into wedges and served as you would a cantaloupe. Sometimes a few seeds are left attached to add a peppery flavor. The flesh can also be cubed and added to a fruit salad, fruit cup or salsa. When firm, a papaya can be seasoned and baked like you would a vegetable. A fully ripe fruit can be pureed and made into sauce for desserts.

Papaya can also be sliced in half, pulp and seeds removed and the center stuffed with raisins, strawberries, walnuts and raw grass-fed yogurt for a healthy dessert (you’ll want to eat this in moderation to avoid consuming too much fructose). The fruit can also be added to smoothies or top your dinner salad. There are so many ways to enjoy this tropical powerhouse.

Toxicity and Allergies

Since the 1960s, there have been research studies evaluating the fertility effects of the papaya plant on men, women and pregnancies. It appears that the latex in the plant, higher in fruit that is not ripened, has an abortive effect in animal models.19 The fruit also appears to influence the menstrual cycles of lab animals. For obvious reasons, these results have never been tested in humans.

Clinical reports of allergies to the papaya fruit are rare. When they occur, clinical symptoms of itching and swelling in the mouth or runny nose are most common.20 The papaya plant contains enzymes called chitinases that may cause a cross-reaction if you have an allergy to latex and the foods that contain them.

While the papaya fruit has many health benefits, it is an overall healthy eating pattern that is most important in preventing disease and achieving good health. My optimized nutrition plan can help you change your eating patterns and develop eating habits that support a lifetime of good health and optimal energy.

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The Breuss Total Cancer Treatment

The Breuss Total Cancer Treatment

RUDOLF BREUSS – “To my mind, healing means returning a malfunctioning human body to full unrestricted function, not to remove parts of it by operation or amputation”


How It Works
The Breuss Total Cancer Treatment is a very rigid diet of fruits, vegetables and herbs that a person takes in liquid form for 42 days. Because cancer cells have a very different metabolism than normal cells, the Breuss diet is designed to starve the cancer cells to death by not providing any solid food proteins. But the diet does not harm normal cells.

The Breuss Total Cancer Treatment
The book that details the Breuss diet, The Breuss Cancer Cure, has sold over 900,000 copies, been translated into five languages, and claims to have led to over 45,000 testimonials from cured sufferers. Both the book and the diet are still actively being used. His book actually talks about multiple diseases.

The Breuss diet is based on a 42 day fast, but the definition of “fast” used in the Breuss diet actually includes certain types of foods, such as raw fruits and vegetable juices, all taken in liquid form. The theory is that cancer cells can only live on the protein of solid food. Therefore, if you drink nothing but vegetable juice and teas for 42 days the cancerous cells die while the normal cells continue to thrive.

unknown“Breuss juice vegetable juice that consists of 55% red beet root, 20% carrots, 20% celery root, 3% raw potato, 2% radishes … The potato is optional except for liver cancer where it plays an important part.”

300 grams of Red Beets
100 grams Carrot
100 grams Celery root
approximately 30 grams Black Radish

(Note: this is a very simplified explanation, you need to read the book.)

If you look at the formula for the Breuss juice, during the fast, you will note that there is virtually no glucose or other sugars in the formula. Since his diet was probably developed by trial and error, it is curious that it evolved to exclude fruit juices and contains virtually zero glucose and other sugars. Perhaps the diet works for a different reason than Breuss thought. Cancer cells are very inefficient at processing glucose and other sugars and that the formula literally starves the cancer cells to death by depriving them of glucose and other sugars. Normal cells can survive on much less glucose and other sugars because they are much more efficient at processing these items.

Supercharging This Treatment
Filtered green tea (to make sure there are no particles) and filtered Essiac tea are natural enhancements to the Breuss diet. Note that grape juice is NOT mentioned . This is because grape juice is very high in glucose and other sugars this diet works because of starving the cells to death of glucose and other sugars. Because this diet seems to be low in cancer cell killing agents, the use of Green tea and Essiac Tea will kill the cancer cells as they become weak.

Additional Notes
• Because of the 42 day fast, a massive amount of family support will be needed for anyone on this diet. It may be necessary for someone to call the person on this diet every hour or so. Because this diet is starving the cancer cells to death, it is absolutely critical that no extra foods be taken. This is an “all or nothing” type of diet. If you make a major slip, definitely add the filtered green tea or filtered Essiac tea or both.

• Do not drink more than half a liter a day. Don’t swallow right away and salivate it well. The instructions are to take one half cup of cold kidney tea first thing in the morning. Then 30 to 60 minutes later take two cups warm herb tea made from St. John’s Wort, Peppermint and Lemon Balm. After another 30 to 60 minutes take a little vegetable juice and salivate well before swallowing. Fifteen to 30 minutes later take another sip of vegetable juice. You should take some juice 10 to 15 times throughout the morning but only when you feel like it.

In between, drink warm or cold sage tea without sugar, as much as you like. At noon take one half cup of kidney tea and again before retiring at night. In the afternoon take a few sips of tea.

• Any liquid should be sipped and well salivated. Kidney tea should be taken only during the first three weeks of the treatment. Along with this and throughout the time of therapy drink one cup of cold Cranesbill tea (geranium robertianum) per day. Cranesbill contains a little radium. Sipping small quantities of tea and juice stimulates the flow of saliva and reduces the workload of the intestines.

• For cancer of the bones and lungs, prepare a tea of Plantain (plantago major), Icelandic Moss, Lungwort, ground Ivy and Mullein. It does not matter if you can’t get them all.

Steep for 10 minutes and drink as much of this tea as you like, the more the better. In the case of tuberculosis you should also take one teaspoon of plantain seed along with a little water or tea.

• During the complete treatment you should not take any food other than the vegetable juice mixture.

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Green Detox Apple Cider Vinegar Juice

Green Detox Apple Cider Vinegar Juice recipe

Raw Organic Apple Cider Vinegar (ACV) is made from nutritious, organically grown apples and retains many beneficial components because raw apple cider vinegar is not pasteurized. ACV undergoes two fermentation processes where it produces enzymes and life giving nutrients that make apple cider vinegar the powerhouse it is.

ACV is the ultimate ingredient in any serious detox plan

Some of the benefits of adding ACV to your freshly cold press juice is that it may help improve bowl irregularities, thereby removing toxins from the body at a faster rate. it also helps with your detox plan especially if you are looking for an efficient weight loss program

Beneficial ingredients in raw apple cider vinegar give it its power to make us feel better, look better, detox and feel energized. Just look at some of the beneficial ingredients in raw apple cider vinegar:

  • Potassium – helps to fight against brittle teeth, hair loss and runny noses.
  • Pectin – helps to regulate blood pressure and reduce bad cholesterol.
  • Malic Acid – gives ACV the properties of being resistant to viruses, bacteria, and fungus.
  • Calcium – supports strong bones and teeth.
  • Ash – gives ACV its alkaline property which aids your body in maintaining proper pH levels for a healthy alkaline state.
  • Acetic Acid – It appears that this acid slows the digestion of starch which can help to lower the rise in glucose that commonly occurs after meals.


1 x green apple

1x large cucumber

5 x celery stalks

1/4 ginger

1 stalk of broccoli

15ml of organic apple cider vinegar

2 spoons of protein powder – of your choice

cinnamon powder



Add all ingredients to your Kuvings cold press juicer – one at a time using the juicing strainer.

close the smart cap and add the protein powder,  cinnamon powder and the Apple Cider Vinegar.

keep your Kuvings juicer running for 1 minute to blend then ingredients together


smoothie web

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Detox with Clean and healthy food revitalises your body and enhances your skin. Is it possible to cleanse one’s body with a glass of juice ? Kuvings recipes provide different types of detox juice and smoothie that will help you cleanse your body on an everyday basis, whilst supporting your body natural defence and detox mechanism.

Multivitamin Juice
Multivitamin Juice

“Kuvings juice cleansing program” focuses on a juice diet with raw food that has detox effects and changes your eating habits. Fuits and Vegetables are essential to our bodies. If you drink them in juice or smoothie form, the body absorption rate of nutrients increases and digestion is much easier.

If losing weight is never easy and seemed impossible for you and if you want to have a healthy diet with a detoxifying effect, start your Kuvings Juice cleansing program now.

You can enjoy a raw food diet that allows you to cleanse your body naturally while experiencing pleasant changes in your body.

Let the Kuvings Juice Cleansing Program rejuvenate your beauty and health. Make your life style more active with a gals of fresh juice.

To find out more you can contact us on 0208 6162080 or you can schedule a webinar with one of our experienced health coaches who will support you along the way with 30 min free consultation.

Our Health Coaches will help you with

  • Identifying clear goals
  • Setting up a healthy eating program
  • Support you along the way

During our January 2018 offer, we have put together a great package to help you start the new year and become the best that you be.

  • 30 min free consultation with a qualified health coach- Lilo from Honey and Roots
  • £50 off a Kuvings C9500 Cold Press Juicer
  • The Big Book of Juice – with over 400 mouth watering juice recipes
  • 20 year motor warranty on the juicer

Use coupon CLEANSE2018 on Checkout

Explore Our Juicers

kuvings c9500 cold press juicer
kuvings c9500 cold press juicer

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Juicing May Be the Answer to Many of Your Chronic Health Problems- By Dr Mercola

Visit the Mercola Video Library

Full copyright belongs to Dr Mercola-

This article was brought to you by Dr. Mercola, a New York Times bestselling author. For more helpful articles, please visit today and receive your FREE Take Control of Your Health E-book!


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As noted at the very beginning of this 26-minute health documentary by juicing expert Jason Vale: “More people die from chronic diseases than all other causes put together.”

This is a remarkable state of affairs when you consider that the human body is actually designed to maintain healthy homeostasis, given half a chance.

What’s worse, chronic diseases strike the very young as well as the very old. Children are now developing diseases previously relegated to seniors, such as type 2 diabetes, fatty liver, heart disease and even cancer.

Toxicity appears to be a major factor driving this burgeoning wave of chronic disease. Toxins are in our food, in our water and air, in the medications we take, in the products we use each day to clean ourselves and our homes; they’re in beauty products and our furnishings and building materials.

 “All chronic diseases are caused by two, and only two, major problems,”Charlotte Gerson, founder of the Gerson Institute, says. “Toxicity and deficiency.”

Toxicity and Deficiency Are Core Problems

According to the American Association for the Advancement of Science (AAAS), PREVENTABLE chronic diseases are now the world’s biggest killers. And the combination of eating nutrient-deficient foods and being over-exposed to toxins is at the core of our current health crisis.

The answer to this dilemma is certainly not to take medication to mask the symptoms of toxicity and deficiency. The solution is to remove toxins, clean up your system and increase the nutrient density of your healthy food.

Plants — fruits, berries and vegetables — are “live” foods. Provided they’ve not been severely processed, or are eaten in excess and out of season. Ideally, the best time to eat fruit is in the summer when you have plenty of exposure to sunshine and can tolerate higher net carbs.

They contain many phytochemicals your body can use to heal and nourish your cells. The appeal of juicing is that you can consume more nutrient-dense vegetables than when you eat them whole or Vita Mix them in a blender.

This allows you to consume far greater amounts of vegetable nutrients than you would normally be able to eat whole or blended with the fiber.

Juicing Is a Great Way to Boost Nutrient Intake

Some will argue that consuming more veggies than you could normally chew through is unnecessary, but when you consider how nutrient levels in most foods have dramatically decreased since the introduction of mechanized farming in 1925, juicing really makes sense.

Healthy soils contain a huge diversity of microorganisms, and it is these organisms that are responsible for the plant’s nutrient uptake, health and the stability of the entire ecosystem.

The wide-scale adoption of industrial farming practices has decimated soil microbes responsible for transferring these minerals to the plants, and synthetic chemicals sprayed on the crops have further destroyed overall soil quality.

For example, as explained by research scientist August Dunning, chief science officer and co-owner of Eco Organics, in order to receive the same amount of iron you used to get from one apple in 1950, today you’d have to eat 36 apples!

How could you possibly get 36 apples into you? Even with juicing that would be a remarkable feat, and would likely overload you with natural sugars as well, so I wouldn’t recommend it.

My point is that even when juicing, you may not get the same amount of nutrients our ancestors used to get from even a fraction of the foods they ate, so you’re unlikely to get superfluous amounts of nutrients by regularly drinking fresh vegetable juices.

When you drink fresh, live juice, it’s almost like receiving an intravenous infusion of vitamins, minerals and enzymes because they go straight into your body without needing to be broken down. Since juicing is essentially “mainlining” live nutrients, it’s no surprise it can produce rapid and profound health benefits.

Food Addiction Is a Profit Center

There’s a conscious effort on behalf of food manufacturers to get you addicted to foods that are convenient and inexpensive to make. This system is detailed in investigative reporter Michael Moss’ book, “Salt, Sugar, Fat” — the top three substances that make processed foods so addictive.

One of the guiding principles for the processed food industry is known as “sensory-specific satiety.” Moss describes this as “the tendency for big, distinct flavors to overwhelm your brain, which responds by depressing your desire to have more.”

The greatest successes, whether beverages or foods, owe their “craveability” to complex formulas that pique your taste buds just enough, without overwhelming them, thereby overriding your brain’s inclination to say “enough.”

“Vanishing calorie density” is another term used to describe foods that melt in your mouth, which has the effect of making your brain think it doesn’t contain any calories. As a result, you keep eating.

In short, as noted in the film, the big food companies are “manipulating our food so that we keep eating more, and more, and more.” And, as stated by Cherie Calbom, also known as “The Juice Lady:” “It’s corn and soy, and wheat and sugar and salt and chemicals — that’s primarily what people are eating.”

So is it really any wonder that so many are so sick and overweight? Many health authorities make it seem as the obesity epidemic is a great mystery, and largely blame it on laziness. “If only people exercised more, they’d be fine,” the reasoning goes.

But this simply isn’t true, and by sweeping the proverbial elephant under the rug and ignoring the fact that our food supply is the problem, these authorities have done us all a shameful disservice.

Remember, it really isn’t about calories, it is about insulin resistance. And processed foods, sugars and high net carb foods will make it virtually impossible to normalize your metabolism and get lean.

Modern Medicine Is Another Profit Center

Many times, even severe health problems have simple fixes. For example, in the film, Vale, who’s also the author of “The Juice Detox Diet,” explains that what prompted him to try juicing in the first place was a severe case of psoriasis — an autoimmune disease that causes cells to build up on the surface of your skin, leading to thick, unsightly scaly patches that are very itchy and often painful.

He also had eczema and severe hay fever and asthma. For years he used steroid tablets and various inhalers to manage his symptoms, but he wasn’t getting any better. “Not once did anyone look at what might be causing the problems; they only wanted to treat the symptoms,” he said.

The turning point came when one of his doctors suggested a coal-tar treatment for his psoriasis. He’d be slathered in coal-tar, the same gooey tar placed on roadways, and covered in bandages for six weeks. The idea of resorting to such a bizarre and clearly toxic intervention was the final straw. “There’s GOT to be another way,” he thought.

Indeed, toxicity and a narrow focus on managing symptoms — not actually addressing the root problem, which might result in a full remission or cure — are hallmarks of modern medicine. This mode of operation has turned healthcare into a massive for-profit business that has become increasingly reluctant to embrace strategies that might actually remove an individual from the paying patient pool.

This is tragic, since research exists showing that raising your vitamin D level, for example, can help heal psoriasis, especially if you’re vitamin D deficient. Vitamin D supplements are very inexpensive, and if you optimize your level by getting regular and sensible sun exposure, which is the preferred and ideal way, it’s free (provided you live in a sunny area and don’t use a therapeutic sunbed).

In Vale’s case, juicing was the answer, and he no longer suffers from any of his previous problems. His asthma completely vanished within a month, and his skin gradually cleared up until there was not a trace of psoriasis or eczema left. His weight also dropped “at a rate I didn’t think was humanly possible,” he says. As noted by Dr. Dwight Lundell, author of “The Cure for Heart Disease,” who is featured in the film:

“Not one single person will be cured of heart disease, pulmonary disease, stroke, arthritis, obesity and, of course, diabetes, with our current medical approach.”

Inflammation Is the Driving Mechanism Behind Most Chronic Disease

Toxicity, nutrient deficiencies, processed foods, sugar and excess net carbs promote inflammation, and chronic inflammation is a hallmark of virtually every chronic disease there is. When your inflammation levels are low, it’s very difficult for disease to take root. When healthy, your body is simply too well-equipped to address foreign invaders and can easily clean out minor toxic exposures.

As noted by Lundell, when we investigate what we’re doing differently today, when inflammation levels are high, compared to decades past when chronic disease rates were much lower, the main difference we find is the foods we eat.

We’ve gotten away from eating fresh, whole foods, most of which come from the plant kingdom, and most of what we eat are processed foods laced with a myriad of chemicals that were never in our food supply before. “In my opinion, this dietary change is the cause of most chronic diseases,” he says.

It may appear as though all these different chronic diseases are very different, and therefore would have different causes. But these variations are deceiving. In the vast majority of cases, the root problem can be narrowed down to inflammation and mitochondrial dysfunction, caused by toxicity and insufficient amounts of “building blocks” (nutrients) to maintain optimal biological function. The differences in manifestation primarily relate to individual weaknesses.

“It just stands to reason and common sense that if the vast majority of those diseases are caused by diet and lifestyle, then the simple answer, surely, is to change the diet and lifestyle, and they’ll just get better,” Vale says.

Calbom adds: “We should be juicing, because so many people have impaired digestive tracts, and digestion is impaired because of the diet we’ve been on. Along come your beautiful juices; they go right into your intestinal tract, and those nutrients get absorbed into your system.

They’re going right to work within about 20 or 30 minutes. They’re there feeding your body, rejuvenating, giving you energy; giving your body life! This is why you should juice … Juice every day; this has got to be a way of life, because that’s when you’re going to notice your life changing.”

Eat ‘Low Human Intervention Foods’

Vale wisely suggests that if a food has a label, it probably shouldn’t be in your diet. What you’re really looking for is real food, or what he calls “low human intervention foods,” meaning foods that has passed through as few human hands and processes as possible. Ideally, you would be growing your own food and eating out of your garden.

In the summer, the majority of my main meal comes from my garden: sunflower spouts, red bell peppers, oregano, rosemary, turmeric and spinach.  If you are unable to grow your own, your next best bet would be to get locally grown organic produce that has not been waxed, cut up or processed in any way.

“When you look at the fact that the food you eat really creates the life that you live, everything starts to change,” Philip McCluskey, author of “Weight Loss Blueprint,” says.

In a previous documentary, Vale recruited eight people who collectively suffered from 22 different chronic diseases and put them on a juice-only diet for 28 days (plus exercise) in order to explore juicing’s potential benefits for reversing chronic disease. He filmed their experience, which resulted in the documentary “Super Juice Me,” which I’ve included above for your convenience.

The health improvements seen by those eight individuals are nothing short of astounding. Every participant felt energized and lost weight, and most reported a drastic reduction in their symptoms and the number of medications they needed to use. One man completely resolved his diabetes in those 28 days. A woman went from years of chronic pain to being completely pain-free, and others suffering from asthma, colitis and sleep apnea enjoyed a profound reduction in symptoms.

It was not an easy journey, as several experienced detoxification reactions, food cravings and, for some, a temporary increase in symptoms as their bodies began to purge toxins they’d accumulated, but those reactions were relatively short-lived, and they felt immensely better on the other side — better than they’d felt in years.

The Many Health Benefits of Juicing

There are many reasons to consider incorporating vegetable juicing into your health plan. Whether you use it as an occasional cleanse, or as the start of every morning, juicing:

Helps you absorb all the nutrients from your vegetables. This is important because most people have impaired digestion as a result of making less-than-optimal food choices over many years, which limits your body’s ability to absorb all of the nutrients in whole, raw vegetables. Juicing helps “pre-digest” them, so you won’t lose any of this valuable nutrition.
Makes it easier to consume a large quantity of vegetables. Virtually every health authority recommends that you get six to eight servings of vegetables and fruits per day, but very few actually get that. Juicing virtually guarantees you’ll reach your daily target.
Makes it easier to get a wider variety of vegetables into your diet. Juicing greatly expands the number of different phytochemicals you receive, as each vegetable offers unique benefits. Juicing also allows you to consume vegetables that you may not normally enjoy eating whole.
Boosts your immune system. Raw juice supercharges your immune system with concentrated phytochemicals and biophotonic light energy, which can revitalize your body. The nutrients in fresh juice also feed your body’s good bacteria and help suppress potentially  pathogenic ones.
Increases your energy. When your blood is flooded with nutrients and your body’s pH is optimized, you’ll feel energized. Since juice is absorbed and utilized by your body very rapidly, juicers report feeling an almost instantaneous “kick” of energy.
Supports your brain. In the Kame Project,1 people who consumed juice more than three times per week were 76 percent less likely to develop Alzheimer’s disease than those who consumed juice less than once a week.
Provides structured water. Vegetable juice is one of the purest sources of water and actually qualifies as water. Vegetable water is structured water (living water), which is different from regular water — H3O2 rather than H2O. Water from vegetables is the best quality water you can drink!

On a side note, sun exposure is also important for structuring the water in your cells. Part of the energy your body requires can actually be obtained from sunlight, but you must expose your skin directly to it. The ultraviolet (UV) radiation increases nitric oxide (NO) release, which can direct more than half your blood flow to your skin.

Once your blood is exposed to the sun, it can absorb UV and infrared radiation, which help to structure the water in your cells and energize your mitochondria.

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Pumpkin Juice-Ready for Halloween

With Halloween right on our doorstep, why not experiment with some pumpkin juice that is sure to bring a smile to your little ones.


Pumpkin juice has several health benefits due to which it can be used as a healthy substitute for carbonated drinks. Moreover, pumpkin has a high content of vitamin D as well as minerals like copper, iron and phosphorus. Juicing is a suitable way to obtain these nutritional benefits of pumpkin.



  • Pumpkin meat ( without the skin)
  • 2 green apple
  • Ginger


  • Wash the outside of the pumpkin properly and peel the hard outer skin of the pumpkin.
  • Deseed the pumpkin and cut it into small chunks.
  • you can use the pumpkin seeds to make delicious pumpkin seed milk also
  • Pumpkin juice can be served over ice to enhance its cooling and refreshing effect.

Benefits of pumpkins

Pumpkin Juice for Health:

The benefits of pumpkin juice are numerous. Just like the vegetable itself, pumpkin juice contains vitamins B1, B2, B6, C, E and beta carotene; minerals such as potassium, phosphorus, calcium, magnesium, iron, sucrose and organic matter. It also contains carbohydrates and certain vital salts and proteins. Half a cup of pumpkin juice is recommended every day, thanks to its various medicinal and therapeutic properties. Some of its health benefits are given below.

1. Benefits Liver & Kidney:

Pumpkin juice is very beneficial for liver and kidney. Those suffering from kidney stones and gall bladder problems can improve their condition by drinking half a glass of pumpkin juice three times a day for ten days.

2. May Prevent Arteriosclerosis:

This orange colored juice is a great cleanser that helps to get rid of the old build-up of arterial deposits, thus reducing the risk of heart diseases and stroke. The high content of anti-oxidants helps in preventing arteriosclerosis (hardening of arteries).

3. Aids Digestion & helps cure constipation:

Pumpkin juice is beneficial for the digestive system and is helpful in curing both constipation and loose motions due to its laxative action.

4. Aids Proper Functioning of Kidney & Urinary System:

This juice is effective in curing ulcers and acidity. It enables proper functioning of kidney and urinary system.

5. Good Sedative Benefits:

Due to its sedative properties, pumpkin juice is effective in curing insomnia. Insomnia patients are advised to drink a glass of pumpkin juice with honey.

6. Help with Lowering High Blood Pressure Risks &  help to reduce Cholesterol:

It minimizes the risk of high blood pressure. It contains pectin which helps in reducing cholesterol.

7. Excellent Cooling Agent:

A mixture of pumpkin juice and honey is an excellent cooling agent and thus can be effective in lowering the body temperature.

8. Relieves Morning Sickness:

Pumpkin juice is effective in providing relief from morning sickness in pregnant women.

9. Heals Viral Hepatitis A & Reactivates Liver Function:

Those suffering from viral hepatitis A can benefit from drinking pumpkin juice as part of their regular diet. The biologically active substances present in it help in reactivating liver functions.

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Honey and Roots





Honey&Roots has designed a proven programme that aims to educated you and give you the best support and motivation to become a healthier you. You will feel more energised, your sugar and salt cravings will decrease, and your overall well-being will increase,resulting in a healthier and happier you.

focusing on the balance of the 5 pillars; nutrition, mindfulness, sleep, physical activity and social interactions, this way you can learn so much more about yourself and improve you own overall health to a whole new level and also be able to stick to the new changes for the long term.

We are only getting older, so why get older with decreased energy levels and poor health? If you can increase your energy, look younger, feel younger and be healthier? Physical health cannot be completely attained unless we address the wellbeing of our mind and gut. The mind-gut connection is far from new – it’s a biological fact, and an essential link to understand our overall health.

The 5 pillars are all essential in the mind-gut connection, this is proven through our system and based on scientific research.


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Juice Gnius

Juice Gnius – The first dynamic juice recipe book for vegan, raw diet, detox and healthy people ! Truly Genius

By mathieu gachignard

Open iTunes to buy and download apps.


Juice Gnius is a cold press juice generator that easily shares your recipes with your friends. No more complicated recipe book! Take the ingredients you have and it will generate a well-balanced juice.

With over a million recipes possible you’ll never need to buy a recipe book again. Fruits and vegetables are good for you but do you know which one you really need ? With juice Gnius you’ll know. If you love an ingredient and it is not in the app then ask for it and we will add it.

Features :

• More than 70 ingredients that can generate more than 1 million recipes
• The function: generating a juice according to the benefits
• No need to accumulate recipe books
• The ratio of your juice generated by the synergy, harmony and sugar content
• Essential information such as sugar / calories / alkalinity / benefits
• Try the juice of the week and rate your juices
• Spread the love and spread your recipes all over the world with Twitter, Instagram and Facebook

PS: We’d love it if you could help spread the love !
• Please leave a friendly review on the App store
• Follow us on Instagram (@juicegnius), Twitter @juicegnius) and Facebook :
• For help, to report issues or to say hello : [email protected]


What’s New in Version 2.1

– 20 new ingredients

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Beet Juice: How Much and When ?

Beet Juice: How Much and When?

A new study explores the dose-response curve of the endurance booster.

 WEDNESDAY, MAY 8, 2013, 12:00 AM-
full article available on

Beet juice is the big endurance-boosting sensation of the past few years. But how much, exactly, do you need? How much does it help? When should you take it? And how long does it last? We’ve got questions, and a new paper in the Journal of Applied Physiology from Andy Jones (the man known on Twitter as @AndyBeetroot)’s group at the University of Exeter has answers. The new paper looks at the dose-response effect of three different amounts of beet juice on several health and exercise outcomes. It’s a great study with tons of good detail, of which I’ll just offer a few highlights.First, a quick review. Beets are a great source of inorganic nitrate. Some of the nitrate ends up in your saliva, when friendly bacteria convert it to nitrite. Elsewhere in the body, the nitrite is converted to nitric oxide, which does… well… a whole bunch of things related to blood flow, muscle contraction, neurotransmission, and so on. Exactly which mechanisms contribute to the performance boost they see in studies remains unclear (and in fact, there are likely multiple mechanisms). One caveat: mess with the friendly bacteria in your mouth by swishing mouthwash or chewing gum, and the nitrate never gets converted to nitrite.

So here’s how levels of nitrite in your blood change after either water or progressively bigger doses of beet juice:

Key takeaways: More is better. Peak levels arrive about 2-3 hours after ingestion, and are approaching baseline again by 12 hours later.

So what results does this boost in nitrate produce? From a health perspective, an interesting one is that systolic blood pressure dropped by 5, 10 and 9 mmHg for the three doses (from smallest to biggest); the decrease in diastolic blood pressure was a bit smaller (no change, 3, and 4 mmHg).

The amount of oxygen required to maintain a given level of moderate exercise decreased after taking beet juice; in other words, it took less energy to cycle at the same pace. The best results came from the highest dose, which decreased oxygen consumption by about 3%. They did the tests 2.5 hours after ingesting the beet juice, since that seems to be the peak nitrite level.

They also did a cycle test to exhaustion; here are those results:

The dark bar is how long they lasted with a placebo drink (nitrate removed), and the light bar is how long they lasted with proper beet juice. In this case the middle dosage produced the best result, for reasons that aren’t entirely obvious. Given that beet juice is anecdotally reported to be associated with port-a-potty stops, there’s a pretty high incentive to use the lowest dose that produces good results — so the apparent saturation of benefits is worth bearing in mind here. It’s also worth noting that you tend to see much bigger changes in time-to-exhaustion tests that you would in races or time-trials; the authors estimate that the 12-14% boosts seen here would likely translate to 1-2% reduction in race time.

So what are these doses? The researchers used a product called Beet-It, which is a British company that makes concentrated beet juice. Using the concentrated form may help get the beet juice down without subsequent digestive woes. Beet-It is sold in 70 mL shots, each of which is roughly equivalent to 300 mL of regular-strength beet juice in terms of nitrate content. The three doses used in the study were 1 shot, 2 shots, or 4 shots — corresponding to 300 mL, 600 mL, or 1200 mL of regular juice (which would be pretty ridiculous!). In the past, I’ve talked to athletes who’ve used 500 mL of regular juice a few hours before races; based on this study, I’d say that’s pretty close to the sweet spot. Many athletes now use the shots, which are easier to get down. In that case, I’d say this study suggests that there may be potential benefits to experimenting with up to two shots, since the individual responses in the study varied quite a bit.

Beet juice is the big endurance-boosting sensation of the past few years. But how much, exactly, do you need? How much does it help? When should you take it? And how long does it last? We’ve got questions, and a new paper in the Journal of Applied Physiology from Andy Jones (the man known on Twitter as @AndyBeetroot)’s group at the University of Exeter has answers. The new paper looks at the dose-response effect of three different amounts of beet juice on several health and exercise outcomes. It’s a great study with tons of good detail, of which I’ll just offer a few highlights.First, a quick review. Beets are a great source of inorganic nitrate. Some of the nitrate ends up in your saliva, when friendly bacteria convert it to nitrite. Elsewhere in the body, the nitrite is converted to nitric oxide, which does… well… a whole bunch of things related to blood flow, muscle contraction, neurotransmission, and so on. Exactly which mechanisms contribute to the performance boost they see in studies remains unclear (and in fact, there are likely multiple mechanisms). One caveat: mess with the friendly bacteria in your mouth by swishing mouthwash or chewing gum, and the nitrate never gets converted to nitrite.

So here’s how levels of nitrite in your blood change after either water or progressively bigger doses of beet juice:

Key takeaways: More is better. Peak levels arrive about 2-3 hours after ingestion, and are approaching baseline again by 12 hours later.

So what results does this boost in nitrate produce? From a health perspective, an interesting one is that systolic blood pressure dropped by 5, 10 and 9 mmHg for the three doses (from smallest to biggest); the decrease in diastolic blood pressure was a bit smaller (no change, 3, and 4 mmHg).

The amount of oxygen required to maintain a given level of moderate exercise decreased after taking beet juice; in other words, it took less energy to cycle at the same pace. The best results came from the highest dose, which decreased oxygen consumption by about 3%. They did the tests 2.5 hours after ingesting the beet juice, since that seems to be the peak nitrite level.

They also did a cycle test to exhaustion; here are those results:

The dark bar is how long they lasted with a placebo drink (nitrate removed), and the light bar is how long they lasted with proper beet juice. In this case the middle dosage produced the best result, for reasons that aren’t entirely obvious. Given that beet juice is anecdotally reported to be associated with port-a-potty stops, there’s a pretty high incentive to use the lowest dose that produces good results — so the apparent saturation of benefits is worth bearing in mind here. It’s also worth noting that you tend to see much bigger changes in time-to-exhaustion tests that you would in races or time-trials; the authors estimate that the 12-14% boosts seen here would likely translate to 1-2% reduction in race time.

So what are these doses? The researchers used a product called Beet-It, which is a British company that makes concentrated beet juice. Using the concentrated form may help get the beet juice down without subsequent digestive woes. Beet-It is sold in 70 mL shots, each of which is roughly equivalent to 300 mL of regular-strength beet juice in terms of nitrate content. The three doses used in the study were 1 shot, 2 shots, or 4 shots — corresponding to 300 mL, 600 mL, or 1200 mL of regular juice (which would be pretty ridiculous!). In the past, I’ve talked to athletes who’ve used 500 mL of regular juice a few hours before races; based on this study, I’d say that’s pretty close to the sweet spot. Many athletes now use the shots, which are easier to get down. In that case, I’d say this study suggests that there may be potential benefits to experimenting with up to two shots, since the individual responses in the study varied quite a bit.