Juicingfor weight-loss

by Colleen Thornhill CEO of Healthmakers

LEARNwhich ingredients

to optimize your health

and weight-loss

LEARNwhich juicer

is most suitable for your

needs

LEARNthe bene�ts

of juicing and recipes for

weight-loss

Colleen’s

HealthBeat

contents

Important notice

If you are on medication please refer to your prescribingphysician to determine what regime is suitable. Some juicesmay interfere with certain prescribed medication. Anyonewith pre-existing health conditions should refer to theirprimary physician.

Why juicing for weight-loss

Select your juicer

Ready, steady, juice!

Recipes

Still curious?

Nature's HealerThe Green NinjaCarry the Berry Fruits & Roots Green-a-liciousBeet-an-appleLe BeetCoco Ranger Citrus PowerDitch the DairyFrozen DessertsNuts about Nut butters

1.2.3.4.5.6.7.8.9.10.11.12.

www.healthmakers.co.za

Juicing is the perfect tool to use for weight-loss. Weight-loss occurs when you burn more calories than you consume. We gain weight for many reasons mainly bad eating habits combined with lack of exercise.

When we do not eat right the body is deprived of the vital nutrients and vitamins it needs to function.

In addition to weight-loss a nutrient deprived body can also su�er from

Elimination problemsSleep problemsSkin problems Weak nailsBrittle hairPre-mature ageingCompromised immunityFeelings of fatigueSlow wound healing ........and the list goes on.

Juices are low in calories, contain natural sugars and have a high liquid content plus the nutrients in the juice will keep your energy up.

Vegetable juice assists you in losing weight due to its low calorie, low starch, low carbohydrates, low sugar and zero fat content while o�ering you nutrients, vitamins, antioxidants and more, all essential components the body needs to function optimally. In all reality a tall glass of vegetable juice is better than chewing a plate full of cooked food. The fact that the body receives all the nutrients it needs means that you are full for longer and it reduces cravings for unhealthy foods. Of course juicing for weight-loss should be combined with a healthy balanced diet rich in whole foods and exercise.

the juicing secret for weight-loss is vegetable juice

How juicing helps you lose weight

Reduced cravings

You are in

control

Energy recharged

Juicing provides your body with all the nutrients it needs leaving you

completely nourished. In this way you are not hungry at all

and you will eat and crave less junk.

The modern day lifestyle hasus so busy that we eat out ofconvenience, when in realitywe inconvenience our body

as the foods we eat are rich insaturated fats, sugars andare over processed. This

results in excessive weightgain. When you make your

own juices your are in controlof every ingredient that goes

into your juice and you areensured that you are giving your

body all the goodness it wasdesigned to receive.

Drinking juices makes you feel great and gives you

more energy. With the extra energy you are more prone

to get more involved in something more active.

It’s all about the juicer

There are many di�erent juicer models available for purchase that it might seem confusing to know which one to select. There are actually only 2 types of juicers so when you make your selection, it is based on these 2 types, a centrifugal juicer and a cold pressed extraction juicer.

READYto start your

journey to healthier, more energetic and

vibrant you? You need the correct juicer!

Juice yield How it works

Pros

Cons

Moderate High

Produce is processed through fast spinning blades

Juices fruit and �rm vegetables

Average quality juice Cannot juice wheatgrassLimited ability to juice leafy greens Pulp still contains juice High foam yield High speed produces heat that interferes with juice qualityJuice oxidises immediatelyresulting in loss of nutrients Noisy and are limited to only juicing.Large �ne grained sieve isdi�cult to clean

Produce is gently broken down with an augerExcellent for juicing leafy greens,vegetables and fruitJuices wheatgrass Dry pulpQuiet operation Most masticating juicers can also make nut milks, nut butters, frozen sorbets and baby pureesMinimal heat is generated during the juicing process Easy to clean

Small feeding tube, ingredients have to be cut into smaller pieces

Centrifugal Juicer

Cold ExtractionJuicers

The Oscar Classic

The Oscar Classic features a modern trendy design loved

by most, a wider feeding tube, a pusher with a silicone

ring for juicing soft fruit, and an extra juicing strainer suitable

for juicing juicy fruit.

O�ering a 20 year warranty on the motor and a full 5 year

usage warranty on the front-end parts.

The Oscar DA1000

The Oscar DA1000 with theadjustable drum cap, is likedriving a manual car, it has

more �exibility which, whenadjusted correctly, can produce

3-5% more juice than anOscar Juicer DA900.

O�ering a 20 year warranty on the motor and a full 5 year

usage warranty on the front-end parts.

The Oscar DA900

The Oscar DA900 is a neat unit and with its ‘switch and go’

mechanism.

O�ering a 20 year warranty on the motor and a full 2 year

usage warranty on the front-end parts.

Optional extra attachment for all models: Slicer/Ice CrusherWarranty applies to household use.

ready set juicePrepare your shopping list - before making your trip to the store or market, write down a list of all the ingredients

that you will need, based on the recipe so you know exactly what quantities you need.Be sure to start the morning with a raw juice, and then continue to drink raw juice as often as you like.

Ingredients:1 tray of wheatgrass1 Granny Smith apple (4 cuts like a # will give you 6 perfectly sized pieces - see diagram)Half a lemon peeled

Directions:To juice, add a little wheatgrass and then a bit of apple and more wheatgrass. Serve promptly with ice.

Wheatgrass can be a natural, safe and extremely potent aid in weight-loss. It works by suppressing your appetite and stimulating your metabolism; in turn helping you lose centimetres. Being a powerhouse of essential vitamins and minerals, wheatgrass can meet your body’s entire nutritional requirement. Consuming wheatgrass will help reduce food cravings since it �lls you with all the nutrients that your body needs. The chlorophyll found in wheatgrass will help remove toxic chemicals from the bloodstream. The removal of toxins will improve your overall energy, which will help you to work harder and burn more calories in the process. Additionally, wheatgrass is low in calories and has no sugar, fat or cholesterol. It stimulates the thyroid gland, hence, very e�ective in dealing with obesity.

Note: An Oscar Juicer is required to juice wheatgrass

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natures healer

#

the green ninja Ingredients:2 Granny Smith apples4 large stalks celery1 cucumber1 thumb ginger root 6 leaves of kale ½ lemon

Directions:Process all ingredients in an Oscar juicer and serve.

Leafy greens, like kale and celery, are perfect for alkalising the body. Being alkaline means not being acidic. The most important bodily tissue – your blood – requires a slightly alkaline pH to operate perfectly. If not, red blood cells begin to die, coagulate, and expel their waste into the blood. Oxygen transport to the cells becomes compromised and the body begins removing dangerous acid from the blood and stores it in our fat cells.

The body's fat cells hold onto this acid as a protectivemechanism, since acid in the blood or vital organs can be lethal. Therefore, your ability to lose weight is related to your body's acid-alkaline balance. You will �nd it very hard lose fat if you are acidic. It's simple – your body needs to keep the fat around to hold onto the acid. Once the acid lessens, the fat will follow.

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carry-the-berryIngredients:1 medium Granny Smith apple7 medium carrot1 cup strawberries½ cucumber

Directions:Process all ingredients in an Oscar Juicer and serve.

Strawberries promote the production of the hormone adiponectin and leptin, both of which are fat-burning hormones and metabolic hormones. This results in a higher metabolic rate and more weight-loss. With a healthy, well-balanced diet and adequate exercise, strawberries can help you reach your goal weight easily. Anti-in�ammatory enzymes can take care of internal injuries or even tissue damage, thus allowing you to do the exercise you need to lose weight and remain healthy.

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fruits & rootsIngredients:2 medium Granny Smith apples1 beetroot7 medium carrots½ ginger root½ lemon

Directions:Process all ingredients in an Oscar Juicer and serve.

Ginger helps expand blood vessels, which increases body heat; this increase in temperature also activates your metabolism so your body burns more fat. In addition to this ginger also helps you feel full which in turn reduces food consumption. Ginger is almost calorie free and is a natural appetite suppressant, which is safe and has no side e�ect. Incorporating ginger into your lifestyle is one of the best ways to lose weight.

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Ingredients:2 medium Granny Smith apples3 stalks large celery1 cucumber½ thumb ginger root½ lemon with rind1 lime with rind1 bunch parsley2 cups spinach

Directions:Process all ingredients in an Oscar Juicer and serve.

Celery already has a reputation for being aweight-loss food and this is because it is unbelievably low in calories and quite a�ordable. Research has shown that celery contains blood pressure reducing properties and also contains active compounds calledPthalides. These compounds relax the muscles of the arteries that regulate blood pressure allowing these vessels to dilate. Pthalides also reduce stress which can greatly assist people who have a tendency to overeat.

green-a-licious

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beet-an-appleIngredients:1 medium Granny Smith apple1 beet8 medium carrots2 stalks celery3 cups spinach

Directions:Process all ingredients in an Oscar Juicer, stir and serve.

Beetroot is packed with healthy nutrients and contains minimal calories. It is an ideal food choice for anyone trying to lose weight. Adding beetroot, especially raw beetroot helps lower weight by providing a low number of calories per serving. Another characteristic of beetroot is its e�cacy as an exercise supplement.Beetroot juice is known to help increase stamina and endurance, which in turn ensures that you can exercise longer, and burn more calories.

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le beetIngredients:1 beetroot1 lemon3 medium pears1 cup Strawberries½ cucumber2 carrots

Directions:Process all ingredients in an Oscar Juicer stir and serve. Pears give you an energy boost without the “crash”. They are high in fructoseand glucose, so they provide a natural energy boost but unlike many other fruits; pears have a low glycemic index. This results in a slower carbohydrate absorption into the bloodstream. Since this transition is slow, there is no rapid spike and fall of blood sugar. With stable blood sugar, there is less craving for more food.

Pears also help reduce in�ammation. Losing weight is di�cult without, at least, some exercise, no matter how minimal. Activity lessens when joint and muscle pain begins. Pear juice has anti-in�ammatory properties that help those su�ering from medical conditions limiting movement. The more active a person remains; the easier weight-loss becomes.

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coco rangerIngredients:¼ teaspoon cinnamon½ cup coconut water1 fennel bulb1 lemon2 large oranges2 medium pears10 leaves peppermint

Directions:Process all ingredients in an Oscar Juicer and serve.

Cinnamon has the unique ability to imitate the activity of insulin in the body. Maintaining a blood sugar level is important as if it is not well regulated it can cause excess unwanted fat to be stored, making it harder to maintain or lose weight.

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citrus power

Ingredients:½ lemon1 orange (peeled)¼ pineapple7 carrots

Directions:Process all ingredients in an Oscar Juicer, shake or stir and serve.

Pineapple contains a component called bromelain, whichis known to speed digestion, leading to faster metabolism. It is the perfect snack due to their low calorie content and the natural sugars will aid in boosting your energy levels.

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ditch the dairy -and go for nut milks

How to make almond milk with an Oscar Juicer

Ingredients:1½ cups water½ cup almonds (soaked overnight)Sweetener of your choice (stevia, honey, etc)Drop of vanilla extractPinch of sea salt

1. Mix all the above ingredients in a bowl.2. Set up your Oscar Juicer, using the juicing strainer. 3. Using a ladle, scoop the nuts with the water and feed the mixture down the feeding tube. 4. Add the water mixture and the almonds interchangeably. 5. Leave some of the water mixture behind after all the nuts have been processed.6. Process the pulp, with the remaining water mixture once more, in your Oscar Juicer. 7. Pour the milk through a nut milk bag to remove any additional pulp.

Frozen treatsIngredients:PineappleMangoBananaBlueberriesStrawberries Directions:Peel, chop and freeze any one of the above fruits. Process in your Oscar Juicer with a blank screen and serve.

Nuts about nut buttersNut butters with an Oscar Juicer1 cup of nuts of your choice (we recommend macadamia)1- 2 teaspoons of a neutral oil (i.e. coconut oil – this is optional)

Your juicer1. Replace the juicing screen with a blank screen.2. Make sure you have a bowl to catch the butter at the ejection chute.3. Slowly feed the nuts through the feeding tube. For the best consistency run the mixture through the juicer a couple of times.4. Add in 1 to 2 tbsp. of a neutral �avoured oil on top to help it get creamy. Add the oil until it is at your desired consistency.

Additional options….Add salt to taste if preferred.Add in things like chocolate chips or shavings, or evencoconut �akes for a di�erent �avour.Storage: Store it in an airtight glass container in the fridge.

Colleen’s

HealthBeat

For more information on Oscar Juicers and other healthy lifestyle equipment, visit http://www.healthessentials.co.zahttp://www.healthmakers.co.za

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