Renewing the Mind, Body, and Spirit through juicing

Archive for the ‘October Juice Recipes’ Category

Why You Need Wheat Germ

 Why Is Wheat Germ So Good for You?

Because it is meant to feed the new plant, wheat germ is packed with good nutrients. Two tablespoons of raw wheat germ have about 1.5 grams of unsaturated fat, 9 grams of carbohydrates, 4 grams of protein, 2 grams dietary fiber, 2 grams of sugars, no cholesterol and about 60 calories. This is plenty of protein and fiber.  Plus, it has a number of other healthy nutrients for your body:

B vitamins

Wheat germ is packed with important B vitamins, such as folate, vitamin B1 (thiamin) and vitamin B6. B vitamins are important for the heart, to make proper mood chemicals for our brain, and are critical for cardiovascular health.


Wheat germ contains lots of fiber, which is necessary for good blood sugar balance, cholesterol control, intestinal health and detoxification.


Wheat germ has phytosterols, which are actually steroid compounds similar to cholesterol. These phytosterols can lower unhealthy cholesterol and promote a healthy heart. One French study from 1992 found that eating 30 grams, or about a quarter of a cup, of raw wheat germ a day for 14 weeks lowered total cholesterol by 7.2%. It also lowered LDL, or “bad” cholesterol, by 15.4%, and triglycerides, a fat and sugar molecule in your blood, by 11.3%. Another study from the 2003 American Journal of Clinical Nutritionshowed that if you removed the phytosterols from the wheat germ, you would not get the same cholesterol-lowering effect. This shows us that the phytosterols are the compound needed to lower cholesterol. In this study, wheat germ with the original phytosterols reduced cholesterol absorption from the intestines by an impressive 42.8%.

Other studies suggest that reducing bad cholesterol by just 7% can lead to a 15% lower risk of heart disease. Since wheat germ is one of the most robust sources of phytosterols, wheat germ may indeed be a superfood to lower bad LDL cholesterol.

Healthy Fatty Acids

Wheat germ is a good source of omega-3 fatty acids. Omega-3 fatty acids can help lower cholesterol, lower inflammation, and support a healthy nervous system, which can lower anxiety levels and improve mood.


Wheat germ also contains tons of minerals, including iron, zinc, magnesium, calcium, selenium and manganese. Our body needs minerals to repair itself and run the chemical reactions that keep us healthy.

Vitamin E

Wheat germ contains plenty of vitamin E. This vitamin serves as a powerful antioxidant that protects the wheat germ oil from becoming rancid too quickly. Vitamin E is an antioxidant that can protect cell membranes, brain cells, and cholesterol molecules from free radical damage. Free radical damage greatly contributes to plaque build-up in the arteries, called atherosclerosis. Vitamin E can help stop that process. Vitamin E is also important for good liver detoxification, immune function, and blood glucose control in both healthy and diabetic individuals.

By Pina LoGiudice ND, LAc and Peter Bongiorno ND, LAc Directors of Inner Source Health

Your Juice of the day:

Handful Swiss Chard and Spinach mix
1 tablespoon Chia seeds
1 tablespoon Goji berries
1 tablespoon wheat germ
1 tablespoon wheat bran
1/2 gala apple
1 tomato
1 carrot
1/2 cup berry blend (blueberry, blackberry,raspberry)
1 cup green grapes
1/2 banana
1/2 cup coconut milk
1 kiwi

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Amazing benefits of Celery

Celery is from the same family with parsley and fennel.   It can grow to the height of up to 16 inches. The white celery is grown shaded from direct sunlight, thus has less chlorophyll, compared to its greener counterparts.  The ribs of celery are crunchy and are often used to make soup or salad. It has a salty taste, so celery juice is a good mix with the sweeter fruit juices. Depending on variety, some may taste very salty.

Celery has always been associated with lowering of blood pressure. When combined with other juices, it provides different formula that help other conditions.  Recent studies have shown that celery might also be effective in combating cancer.

Juice of the Day:

Handful of Spinach

1 Beet

2 Celery Stalk

1 Orange

1 apple

1 inch size Ginger

1 Banana

1 scoop Maca Powder

1 Tbsp Goji berries

1 Tbsp Chia seeds


Some of the health benefits of celery juice: 

Acidity:  The important minerals in this magical juice effectively balance the body’s blood pH, neutralizing acidity.

Athletes:  Celery juice acts as the perfect post-workout tonic as it replaces lost electrolytes and rehydrates the body with its rich minerals.

Cancer:  Celery is known to contain at least eight families of anti-cancer compounds. Among them are the acetylenics that have been shown to stop the growth of tumor cells. Phenolic acids which block the action of prostaglandins that encourage the growth of tumor cells. And coumarins which help prevent free radicals from damaging cells.

Cholesterol:  This humble pale juice has been shown to effectively and significantly lower total cholesterol and LDL (bad) cholesterol.

Colon and stomach cancer:  The phytochemical coumarins prevent the formation and development of the colon and stomach cancers.

Constipation:  The natural laxative effect of celery helps to relieve constipation. It also helps relax nerves that have been overworked by man-made laxatives.

Cooling:  During dry and hot weather, drink a glass of celery juice two or three times a day, between meals. It wonderfully helps to normalize body temperature.

Diuretic:  The potassium and sodium in celery juice helps to regulate body fluid and stimulate urine production, making it an important help to rid the body of excess fluid.

Inflammation:  The polyacetylene in celery is an amazing relief for all inflammation like rheumatoid arthritis, osteoarthritis, gout, asthma and bronchitis.

Kidney function:  Celery promotes healthy and normal kidney function by aiding elimination of toxins from the body. While eliminating toxins, it also prevents formation of kidney stones.

Lower blood pressure:  Drinking celery juice every day for a week significantly helps lower blood pressure. A compound called phtalides help relax the muscle around arteries, dilating the vessels and allowing blood to flow normally. To be effective, drink the juice for one week, stop for three weeks, and start over.

Nervous system:  The organic alkaline minerals in celery juice has a calming effect on the nervous system, making it a wonderful drink for insomniacs.

Weight loss:  Drink celery juice frequently throughout the day. It helps curb your cravings for sweets and rich food.

Urinary stones, breaking of:  The diuretic effect of celery juice also aids the breaking and elimination of urinary and gall bladder stones.

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source:   Juice for health

Juice of the Day

Handful of Beet Greens

1 cup Red Cabbage

1/2 apple

3 Strawberries

Juice from one Lemon

1/2 cup Parsley

1 Celery Stalk

5 Almonds

1 Tbsp Goji Berries

1 Tbsp Hemp seeds

1 Tbsp Flaxseed

1 Tsp Turmeric

1 Garlic clove

1 thumb size Ginger


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Reasons to use Hemp Seeds in your juice

Technically, hemp “seeds” are really not seeds at all, they are actually a fruit. Tiny and round, sort of like itty bitty sunflower seeds, they have a pleasing, mild and slightly nutty flavor. Unlike sunflower seeds they are not crunchy but instead are a bit more like sesame seeds, but even softer in texture. Hemp seeds sort of taste like pine nuts, but have an even mellower, milder flavor.

Hemp seeds are an incredible vegan source of biologically available and easily digested protein. For those who are allergic to soy, hemp seeds are a great vegan alternative. Hemp seeds contain all 10 essential Amino acids.

Juice of the Day:

4 Kale leaves

1/2 cup parsley

1/2 cup Broccoli

1 Tomato

1 Banana

2 Pineapple cubes

1 Tbsp Flaxseed

1 Tbsp Hemp seed

1 Tbsp Goji Berries




Keeping the heart health and winter colds away

1 Swiss chard leaf
1/4 squash
1 tomato
1 celery stalk
1 orange
1/2 Apple
1 banana
1 scoop protein powder

fill with water



6 Ways Squash Can Improve Your Health

Squash is a delightful vegetable that contains a litany of health benefits and can be cooked in a variety of ways. Today we are looking at the health benefits of squash and some interesting and new ways to Juice them.

1. Basics

Squash is easily found at local farmers markets, roadside vegetable stands and local markets. Squash is rich in nutritional benefits and can be used in a wide variety of dishes. Add it to stews, salads and soups to avail yourself of this nutritious vegetable. Squash comes in a variety of sizes.

 2. Nutrition Galore!

Squash is a rich source of Vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. In addition, it is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.

3. Healthy Heart

Squash contains negligible fat and no measurable cholesterol. One cup of squash contains about 0.2 g of fat. Cutting down on your fat and cholesterol intake is a giant step towards helping reduce your risk of heart disease.
Aside from the complete lack of fat in squash, the magnesium quantity has been shown to reduce the risk of heart attack and stroke. Along with its potassium content, magnesium is good for reducing high blood pressure. The vitamin C and beta-carotene levels in Squash may also aid in preventing the oxidation of cholesterol. As cholesterol in its oxidized form builds up in the walls of blood vessels, such nutrients may reduce the development of atherosclerosis.

4. You Will See Better!

Not only will eating more Squash demonstrate to those around you that you have seen the nutritional light, you will actually be able to see those who are around you. Squash is particularly high in concentrations of beta carotene and lutein. Dietary lutein helps to prevent the onset of cataracts and macular degeneration, which often leads to blindness. A cup of summer squash provides about 135 micrograms of beta carotene and 2,400 micrograms of lutein.

 5. Fights Cancer

Squash is abundant in antioxidants that keep free radicals at bay. With its high beta-carotene content, summer squash is a great source of protection from pollutants and chemicals that lead to cancer. The high levels of vitamin C helps prevent premature aging and cancer as well as inhibiting cell division.

6. Controls PMS Symptoms

Squash is a very good source of manganese. In one clinical trial, women who consumed high amounts of this mineral in their daily diet had fewer mood swings and cramps than those who ate the lowest amounts. So put some in your juice!

Source: Full Circle

Gotta Love Pineapple

Juice of the Day:


Spinach, Kale,Beet Greens and Parsley mix

1 Orange

1 Apple

6 Cashews

1/3 cup Strawberry Granola (purchased at Sprouts)

1 inch size Ginger

2 Pineapple Cubes

1 Tbsp Goji Berries

1 Tbsp Chia Seeds

1 Scoop Protein powder



Pineapple chunks contain manganese, an important mineral for healthy bones.

A cup of pineapple chunks is a healthy, refreshing snack, with 82 calories, no fat and 1 gram of protein. Pineapple contains 16 grams of sugar per cup, a rather high amount that could cause a blood sugar spike in diabetics. But if you don’t need to watch your intake of fructose, pineapple is a healthy food to supplement your diet. Beyond the vitamins and minerals that most fruits provide, pineapple chunks offer a rich source of some of the lesser known micronutrients your body needs.


Pineapple chunks may play a role in keeping your cells healthy. One cup of fresh pineapple chunks contains 79 milligrams of vitamin C and 96 milligrams of vitamin A, giving you all the vitamin C you need each day and about a fifth of your recommended daily intake of vitamin A. These compounds heal damaged cells and protect healthy cells from the threat of destructive atoms called free radicals. An abundance of damaged cells may result in the development of diseases and premature aging.

Manganese Content

A cup of raw pineapple gives you 1.54 milligrams of manganese, a mineral that helps develop strong bones and connective tissues, according to the Linus Pauling Institute. The Institute of Medicine recommends men get 2.3 milligrams of manganese per day and that women get 1.8 milligrams. Older adults, who are at a higher risk for brittle bones, can benefit from adding pineapple to their diets to ensure they get enough of this nutrient.

Bromelain Content

For centuries, people in Central and South America have used pineapple to treat indigestion and inflammation. In the late 1800s, scientists isolated bromelain, a mixture of enzymes that helps your body digest protein, as a medicinal ingredient and began to extract it from the stem and juice of the pineapple plant, according to the University of Maryland Medical Center. Used today in supplement form to reduce inflammation after surgery and to treat nasal swelling during sinus infections, bromelain may also ease pain from osteoarthritis. Although the amount of bromelain in raw pineapple is much lower than the amount in a supplement, adding this fruit to your diet may offer you some of bromelain’s benefits.

Copper Content

Copper promotes wound healing and helps your body produce hemoglobin. A copper deficiency can cause anemia, osteoporosis, thyroid problems or a low white blood cell count. The Institute of Medicine recommends adults get 700 milligrams of copper per day. Foods highest in copper include beef, mollusks, crustaceans and mushrooms, but some fruit also provides it. Each cup of pineapple chunks gives you about 150 milligrams of this mineral, more than a fifth of the amount you need each day.


Tawny’s Veggie Mix

Try my latest experiment.  Dice very small the following ingredients:

1/4 Red Cabbage
1 Yellow bell pepper
1 orange bell pepper
1/2 Red onion
2 Celery stalks
5 Mushrooms
2 Garlic clove
2 Tomato

Once all these items are diced mix them all together in a bowl. Measure 1 cup of the ingredients and put them in your juicer. The remaining ingredients can be Ziploc or put in your favorite Tupperware to be used with your favorite lettuce to make a great salad, or cut up a yellow squash and saute’ it all together with olive oils and seasonings for dinner.

After adding your 1 cup of veggie mix to your juicer also add the following:
1 handful Swiss chard
1/2 Apple
1/2 Yellow Squash
a few leaves of Italian Parsley
1/2 Banana
1/2 Avocado
1/2 Lime
1 tablespoon Flaxseed
Dash of Cayenne pepper
1 teaspoon Turmeric

Tawny Tip:

When I create my juice I don’t make smoothies, I make juice (liquid). I juice for results therefore I juice as a meal replacement once a day (in the beginning when I wanted fast results I juiced twice a day).  My juice consist of all the nutrients you need through the ingredients I use.  I found a way to create balance so that you get results.  I have found through my own experience and testimony from others that the many ingredients in my juice will sustain until your next meal.

To keep your juice from turning out to be a smoothly, blast the ingredients in your juicer to mix everything, then pour some out into another container, add more water and blasts it again until it becomes liquid. Then do the same with the remaining juice mixture.

One of the other things that I want to share with you is how I drink my juice. We have all been told to eat slow so that our food will digest and we get for faster and this will keep us from eating too much.  Well, with juicing its opposite, you want to drink your juice fast to prevent yourself from getting full before you can finish the whole juice (16oz).  When you use this technique you can get all of your juice down and in about 10 minutes you won’t be hungry anymore and in most cases you can wait into your next meal.

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