Ferguson - Juice + nourish: 100 refreshing juices and smoothies to promote health, energy, and beauty

juice + nourish 100 Refreshing Juices and Smoothies to Promote
HEALTH, ENERGY, and BEAUTY Rosemary Ferguson JUICE + NOURISH: 100 Refreshing Juices and Smoothies to Promote Health, Energy, and Beauty Copyright 2015 Rosemary Ferguson Photographs copyright 2015 Nassima Rothacker First published in the United Kingdom in 2015 as JUICE by Ebury Press, an imprint of Ebury Publishing. All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher. Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized. The Experiment, LLC
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www.theexperimentpublishing.com This book contains the opinions and ideas of its author.

It is intended to provide helpful and informative material on the subjects addressed in the book. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The author and publisher specifically disclaim all responsibility for any liability, loss, or riskpersonal or otherwisethat is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book. The Experiments books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fund-raising or educational use. For details, contact us at . Library of Congress Cataloging-in-Publication Data Ferguson, Rosemary.

Juice + nourish : 100 refreshing juices and smoothies to promote health, energy, and beauty / Rosemary Ferguson. pages cm Includes index. ISBN 978-1-61519-288-5 (hardcover) -- ISBN 978-1-61519-289-2 (ebook) 1. Detoxification (Health)--Recipes. 2. I. Title. Title.

RA784.5.F47 2015 641.62--dc23 2015004776 ISBN 978-1-61519-288-5
Ebook ISBN 978-1-61519-289-2 Cover design by Susi Oberhelman
Photography by Nassima Rothacker
Interior design by Two Associates
Food styling by Frankie Unsworth
Styling by Cynthia Inions Manufactured in China
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen & Son Ltd.

I want this book to inspire you and to help you understand why good nutrition is so important. I am truly passionate about healthy eating, but definitely not evangelical. Small changes can make big differences to your feeling of well-being and energy levels. I grew up surrounded by complementary medicine, in a family of homeopaths and kinesiologists. My grandmother owned one of the first health food stores in England, inspiring a general awareness of alternative therapies in my family.

I worked as a model for a long time after leaving school, and met some pretty amazing friends and people. While the fashion industry is often blamed for portraying a not-always-positive body image, it is actually where I began to learn about health foods. Most of the people I came into contact with were health conscious and cared about what they ate, and I soon learned about all sorts of wonderful foods and supplements. Becoming a mom places a very different perspective on food, especially when youre trying to create a balanced meal to satisfy a harsh six-month-old food critic. This often resulted in hilarious trials and errorsor being berated by friends for trying to feed the kids lentils and quinoa, which, for all their early protests, they now love! My long-suffering family became guinea pigs for my food interests way before I decided to pursue it as a career. I am now a practicing nutritional therapist and naturopath.

I write columns for magazines and websites and have a clinic on Londons Harley Street. I love my job! Changing the way a person eats can have a profound effect on their health, and I am truly grateful to be able to be a part of that process. My philosophy is pretty straightforwardI really do believe that a bit of everything is good for the soul, and Im definitely no angel. I love a good night out, and a bit of junk food now and then.

Juices and smoothies are a fantastic way of boosting the intake of nutrients into your diet. I like to think of them as nutrient vehicles.

Raw fruit and vegetables, nuts and seeds are a big part of my diet. The thinking behind eating raw is that when food is cooked, some of the nutrient values are diminished. By juicing or making a smoothie with raw ingredients, the enzymes and other phytochemicals stay intact, and the micronutrientssuch as vitamins, minerals, enzymes, and phytonutrientsare preserved in a higher concentration, giving you a more nutrient-dense food. The amount of fruit and vegetables you can pack into a juice means you could get your 5-a-day in a single glass! Many of todays chronic conditions such as inflammation, irritable bowel syndrome (IBS), bad skin, and lethargy can be signs of a digestive system that is in trouble. The gut is our tank, where we put the fuel to run our body. It is where absorption of the nutrients that make us work happens, and if it is under par, then we feel under par.

Juices can include specific nutrients that are aimed at healing the gut and making it work more efficiently, nutrients such as glutamine, which is fantastic for inflamed stomachs and wonderfully soothing, and is found in cabbage. Not only do juices help resolve problems on the inside, but you will see the benefits on the outside tooglowing skin and bright eyeswhile feeling more energetic and vital. Juice fasting gives the digestive tract a rest and a chance to cleanse the bowel. To help you do this, I have included detox plans for 1, 2, and 3 days. Chewing, eating, and digesting food uses a huge amount of energy every day, so by taking a break and drinking nutrient-rich juices and smoothies for a day or three, you can free up energy for your body to heal other issues. Both juices and smoothies are alkalizing to the body.

The Western diet and stressful lifestyles are very acid forming, creating a condition called acidosis in the body. This is when the pH becomes overly acid and it can wreak havoc in the body, causing premature aging, eczema, mood swings, psoriasis, and fatiguethe list goes on. The body works really hard keeping an alkaline state, so giving it a helping hand by regular juicing and increasing cleaner foods is important. Reducing dairy, red meats, processed foods, alcohol, and coffee and eating a more vegetarian, vegan diet, high in fruits, vegetables, and whole foods, encourages a better acid/alkaline balance.

Juices and smoothies are similar in that they both use raw produce as the base of a nutrient-dense drink. The difference is that juices have the pulp removed and smoothies dont.

Juices are a great vehicle that I use to deliver a boost of phytonutrients, which are extremely easily absorbed by the body. Smoothies are more substantial than juices and have a higher fiber content because they use the whole fruit or vegetable. Using a blender to make a smoothie also allows you to add in serious nutrient boosters such as seeds, avocados, flaxseed oil, and all sorts of supplemental powders. Simply put all the ingredients into the blender and blend awayits so easy! Breakfast is a really important meal, but people often struggle to find time to sit down and eat properly. A smoothie can be a great choice. Substantial and full of nutrition, it is a great start to the day.

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