10 Juice Recipes

!

DISCLAIMER

This manual is not intended to provide medical advice or to take the place of medical

advice and treatment from your personal physician. Readers are advised to consult their

own doctors or other qualified health professionals regarding the treatment of medical

conditions. The author shall not be held liable or responsible for any misunderstanding

or misuse of the information contained in this manual or for any loss, damage, or injury

caused, or alleged to be caused, directly or indirectly by any treatment, action, or

application of any food or food source discussed in this manual. The U.S. Food and

Drug Administration have not evaluated the statements in this book. This information is

not intended to diagnose, treat, cure, or prevent any disease.

2 BloodPressureSolution.com Copyright 2013 Primal Health, LP

INTRODUCTION

If you’re like many, taking prescription medications to treat high blood pressure

symptoms may not always be necessary.

While I DO NOT recommend that you stop taking any currently prescribed medications,

I do suggest that you talk to your doctor about natural alternatives.

Thankfully, many health experts believe in a more holistic approach to addressing

health issues.

Simple measures, such as adding nutritious fruits, vegetables and herbs to your diet

has proven effective in treating high blood pressure, as well as many other medical

conditions, including high blood sugar and high cholesterol.

NOTE: I go into great detail about how to naturally CURE your High Blood Pressure in

my best-selling product, the Blood Pressure Solution. I receive testimonials DAILY from

customers who are delighted by how much they have been able to lower their Blood

Pressure naturally, WITHOUT harmful, expensive medication.

Click Here For More Information on The Blood Pressure Solution

http://thebloodpressurefix.com/reports/video?tid=email&cid=juicePDF



SO WHY JUICE?

While fruits and vegetables provide a wealth of beneficial Vitamins, minerals, fiber, and

powerful antioxidants, most of us do not consume enough to meet the basic

requirements for protecting our overall health. But the good thing is that, just by

consuming your fruits and vegetables in juice form, you can really get more bang for

your buck, so-to-speak. For example, having just an 8 ounce glass of fresh, raw fruit

and/or vegetable juice can meet about a third of your daily requirements, depending on

your age, gender and activity level.

This is because the concentrated amount of nutrients in natural fruit and vegetable

juices are directly absorbed into your bloodstream, and do not require digestion

(such as the case when eating whole fruits and vegetables). By skipping the digestion

time, this means that the nutrients get to work quickly, giving you increased energy,

often in about 15 minutes.


Additionally, raw juices help us to meet our daily requirements of water, unlike coffee,

soda and other beverages, which actually draw water from our bodies’ stores. Not to

mention, these other beverages also bring with them many added chemicals and sugars

that are harmful to your health.

WHAT’S THE DIFFERENCE IN A SMOOTHIE AND A JUICE?

Both smoothies and juices contain liquefied versions of their fruit and veggie

ingredients. The main difference is that when preparing a smoothie, blending of the ingredients is required. A smoothie could be compared to a milkshake, in that it has a

thicker consistency compared to juice. Whereas a juice can be served as is, poured

over ice, or also blended with ice, if you prefer.

EQUIPMENT REQUIRED?

You might be wondering, “Why go to all the trouble of making my own juice when I can just buy it at the store?”. Enjoying the health benefits that raw fruit and vegetable

juice offers does not require fancy equipment. Purchasing a good quality, ready-made

juice is certainly a healthy option for anyone who doesn’t want to invest in a juicer.

However, there are a few key points to keep in mind before grabbing a product from the

store shelves or refrigerated case. Many of the juices available at the market have been

pasteurized (heated process), which can DESTROY the nutrients that were once

available. Even fruit that has been peeled and left refrigerated can lose a significant

percentage of its valuable nutrients.

Additionally, it’s very important to carefully read the ingredients list, as many store-

bought juices (many times labeled “juice drinks”) can contain VERY LITTLE real fruit

juice and are packed with processed sugar and artificial ingredients. If the primary

ingredients listed aren’t “water” and “fruit juice”, then you may be getting more than what


you bargained for.

So the two main benefits of preparing your own raw juices are:

1. You can get the MAXIMUM amount of nutrients by extracting them fresh from the

source (and without any unwanted additives).

2. When you control the ingredients and preparation, you can rest assured that

you’re getting all the health benefits, in addition to the options of creating your

own tasty blends to laser-target the benefits you wish to receive from the juice.

BLENDER VS. JUICER, THERE IS A DIFFERENCE

Both can work effectively in liquefying your ingredients, but they do perform different

functions for a variety of purposes. Blenders and food processors are excellent

appliances for chopping and pureeing fresh produce for your favorite recipes, and work

well for blending some of your fruit and vegetable ingredients (such as bananas,

avocados, and some seasonings, which do not contain enough water to “juice”). Your

blender will be quite useful for making pulped juices.

But remember, to get the MAXIMUM amount of nutrients from your produce, you must

effectively eliminate your body’s extra step of digesting the pulp. To do this, you’ve got

to get the liquid separated from the fiber...and that’s going to take the power of a juicing

machine to get the job done.

TO PEEL OR NOT TO PEEL?

Many fruits and veggies harness valuable nutrients in their skin or rind, and some even

more-so than the flesh, itself. Most suggest that those with hard or inedible skins (such

as mango, melons, kiwifruit, pineapple), should be peeled. For most people who juice

regularly, the choice to peel is a matter of taste (as the outer-covering of some fruits

and veggies can make juice bitter), as well as the power of your juicer (it’s ability to


handle the sometimes ‘heavy-duty’ task).

Another consideration is that, many fruits and vegetables have been treated with a waxy

coating, and possibly exposed to chemical pesticides. Purchasing organic fruits and

veggies is a good way to avoid exposure to pesticides and other unnecessary

chemicals. So whether you peel or not it up to you... but definitely give them a good

wash, either way. Just scrub gently, using a natural bristle brush under cold running

water to wash away any external contaminants.

TYPES OF JUICERS

Masticating: The squeezing force of this type of juicer uses gears to crush the food as

it forces the juice through fine strainers, without generating heat or friction that can

reduce the nutrient value.

Centrifugal: The spinning force of this appliance adds oxygen to the juice (giving it a

frothy texture), using a basket that shreds the food and pushes the juice through a fine

strainer.

WHICH IS BEST?

Either type of juicer gets the job done, depending on your preferences. Before setting

out on a shopping excursion, it is recommended to do some research and see what

type of product will fit your needs. Pricing can certainly be a factor to consider, so doing

your homework ahead of time is worth it.

There are a slew of options in retail and specialty stores, as well as online. A great idea

might be to investigate a few types and brands that you’re interested in, and then go

online and look for video demonstrations that will show you exactly what the appliance


is capable of, how it works, as well as valuable customer reviews.

Regardless of which product you purchase, it’s important to read the instruction manual

and follow the manufacturer’s directions for using the appliance, as these can vary by

product.

KEY NUTRIENTS FOR NATURALLY REDUCING YOUR BLOOD PRESSURE

Potassium helps to lower blood pressure by weakening the effects of excessive sodium

intake, maintaining adequate fluid and electrolyte balance.

Magnesium has shown to reduce blood pressure levels in hypertensive patients.

Magnesium works with calcium to stabilize blood pressure. An average intake ratio of

2:1 (magnesium to calcium) works well for most.

Calcium, along with potassium and magnesium, has been shown to play a role in

maintaining healthy blood pressure levels, with adequate intake. Calcium, which helps

smooth the lining of your blood vessels, actually depends on magnesium to be properly

deposited. Therefore magnesium is largely important to bone health, as well.

Vitamin C works as an antioxidant in fending off colds, but it also helps blood pressure.

Vitamin C has shown to be effective in maintaining healthy blood vessels, while the

natural diuretic effects allow blood vessel walls to relax.

Vitamin D3, teamed with calcium for building strong bones, also plays a role in

angiogenesis (your body’s ability to grow new blood vessels from your pre-existing

ones).

Vitamin E also works as an antioxidant, but is also involved in the process of creating

red blood cells and improving blood flow.

Nitrates, from dietary sources such as raw vegetables, are converted to nitric oxide

within the body. This process allows the blood vessels to relax and dilate, promoting

better blood flow and decreased pressure.

Omega-3 fatty acids, found in many types of fish and meats, as well as fruits and


vegetables, aid in naturally reducing blood pressure, by promoting relaxation of the

arteries and reducing inflammation.

Phytochemicals are naturally produced by plant-based foods. While not essential

nutrients, the properties of these types of chemicals are proven to have positive health

effects. Within the classes of phytochemicals are a variety of complex bioactive

compounds, found in many fruits and vegetables, that each offer unique and

individualized benefits.

Many phytochemicals also act as antioxidants, which work to protect your biological

system from cell damage, due to oxidative stress, which can both cause and be the

result of disease.

In addition to antioxidants, many phytonutrients are also important to your health, as

they are on the front line, helping to fight the inflammation commonly associated with

many chronic health issues, including high blood pressure, diabetes, and heart disease.

RECIPES FOR HEALTH

The ingredients we’ve included in these recipes contain essential nutrients, powerful

antioxidants and other unique properties that naturally lower blood pressure, decrease

your risk for certain illnesses and diseases, and promote overall wellness.

Also included below, is a chart containing fruits and vegetables used in these recipes

which describes the health benefits that each has to offer.

With any juice recipe, feel free to mix and match ingredients according to your taste

preferences.

The general directions are pretty easy... first, thoroughly wash all fruits and veggies, and

then process all of the ingredients in your blender or juicer (according to manufacturers

instructions), give it a stir, and enjoy!



Fruit / Veggie Nutrients / Phytonutrients

Health Benefits Tips

Apples Vitamin C, potassium, flavonoids (quercetin, epicatechin, and procyanidin B2)

improves blood pressure, regulates blood sugar, cardiovascular support,

If peeling, add lemon juice to prevent browning; harmless, but may not be an appealing color for your juice

Asparagus Vitamin A, B1, C, E, K, potassium, zinc manganese selenium, beta-carotene, inulin

HBP, digestive support, heart health, blood sugar regulation

Avocado Potassium, fiber, Vitamins B5, B6, C, K, folate, Omega-3, carotenoid antioxidants (lycopene and beta-carotene), oleic acid

Supports healthy digestion, heart health, inflammation (joint pain/arthritis)

If you peel the avocado, use the “nick-and-peel” method, (with your hands, like you would a banana), to retain the dark flesh just beneath the skin, which contains the highest concentration of carotenoids

Bananas potassium, magnesium and Vitamin B6, C, dietary fiber, protease inhibitor, SCFAs (short chain fatty acids), prebiotic (nourishes probiotic bacteria)

HBP, cardiovascular support, reduced risk of heart disease, bone health, stomach ulcers (antacid), digestion, calcium absorption, gastrointestinal health, eyesight

golden colored bananas contain the most carotenoids, they add creamy texture, (but must be used in blender, not juicer




Beetroot nitrates, potassium, magnesium, Vitamin C and betalains (betanin and vulgaxanthin) manganese, fiber, glutathione; beet greens are especially rich in carotenoids (lutein and zeaxanthin)

eye health, HBP, inflammation, eliminates toxins, reduced cancer risk, digestive health, cardiovascular support....beets and greens (leaves, non-wilted) offer vital nutrients, pair with Vitamin C-rich fruits or veggies for a boost in benefits

Beets are potent, and in excess can cause throat irritation, so start slow (1 small beet) and always combine with another fruit or vegetable, never drink it straight.

Blackberries Vitamins C and K, and manganese, tannins; seeds contain Omega-3...polyphenols, flavonoids, anthocyanins; high in antioxidants

HBP, reduced risk of cancer and heart disease, strengthening of blood vessels, improve eyesight, intestinal inflammation, reduce risk of diabetes

Broccoli Vitamin A (beta-carotene) and K (combination balances Vitamin D), B Vitamins, fiber, magnesium, calcium, carotenoids (lutein, zeaxanthin, and beta-carotene), phytonutrients (glucosilinates), potassium, folate, sulforaphane, flavonoid (kaempferol)

chronic inflammation, oxidative stress, lower cholesterol, enhanced ability to eliminate toxins, hypoallergenic, reduced cancer risk, promotes digestive health, cardiovascular support, and skin health




Cabbage (red, higher nutrient values than green varieties)

Vitamins C and K, flavonoid (anthocyanin), glucosinolates (sinigrin), fiber, manganese...

reduced cholesterol, reduced cancer risk, anti-inflammatory, eliminates toxins, promotes digestive health, cardiovascular support

Carrots beta-carotene, Vitamin A, B complex Vitamins, K, potassium, manganese, calcium and iron, fiber, phytonutrients (polyacetylenes), phytonutrients (hydroxycinnamic acids, anthocyanindins)

reduced risk of cardiovascular disease, anti-cancer benefits, inhibit growth of colon cancer cells, vision health, arterial protection

besides orange, carrots also come in purple, yellow and red

Celery Vitamin A, C, K, potassium, calcium, manganese, magnesium, phenolic antioxidants (phenolic acids, flavones (apigenin, luteolin), flavonols (quercetin, kaempferol

HBP, reduced risk of oxidative damage to blood vessel walls, inflammation, digestive health, liver health, cardiovascular support, reduced cancer risk

As a natural sodium source, celery enhances flavors of other combined ingredients

Cucumber Vitamin K, C, B5, potassium, manganese, magnesium, silica, lignans

supports the health of connective tissue (muscles, tendons, cartilage and bone) and skin, reduced risk of cardiovascular disease and cancer, inflammation, antioxidant protection




Garlic manganese, Vitamin B6, C, calcium, selenium, flavonoids, polysufides (used to make red blood cells)

HBP (reduce blood lipid levels, blood clot prevention), reduced inflammation

Ginger root antioxidants, gingerols digestive and circulatory system health, nausea, reduced inflammation and joint pain, detoxification

Grapes potassium, manganese, Vitamin B1, B6, C, K flavonoids (quercetin), flavonols (catechins, procyanidins, proanthocyanidins, quercetin, kaempferol), phytonutrient (resveratrol), carotenoids (beta-carotene, lutein, zeaxanthin), melatonin

HBP, diabetes, healthy aging, cardiovascular support, respiratory system, immunity, nervous system support, inflammation

Kale beta carotene, Vitamins A (354.1% daily value), C (88.8% daily value) and K (1327.6% daily value!), manganese, calcium, B1,2,3, and 6, potassium, magnesium, omega-3, protein, carotenoids (lutein, beta-carotene and zeaxanthin), glucosinolates (isothiocyanates), flavonoids (more than 45 types!)

one of the healthiest veggies, by far...offers reduced cancer risk, lower cholesterol, eliminates biological toxins, improves chronic inflammation, protection from oxidative stress, cardiovascular support, atherosclerosis, COPD (chronic obstructive pulmonary disease), digestive health




Kiwi fruit Vitamins C, E, K, potassium

immune health, reducedinflammation, reduced HBP, promotes heart health

Lemons Vitamin C, potassium, bioflavonoids, limonins (bioflavonoids in citrus fruits)

improves HBP, weight loss, aids with heart problems, digestive problems (indigestion, constipation), dizziness, nausea, mental stress, respiratory problems, has antiseptic properties

Limes Vitamin C, flavonoids (flavonol glycosides), limonins (bioflavonoids in citrus fruits which boost effects of Vitamin C

Antibiotic effect, reduced inflammation, promotes immune health

Mango potassium, omega-3, Vitamin A, B6, and C, calcium, phosphorus, fiber, copper, manganese and zinc

Fat loss (reduces leptin, regulates appetite), blood sugar benefits, reduce cholesterol, maintain healthy heart rate and blood pressure, red blood cell production, reduce cancer risk, immune health, aid in digestion, calming effect

Onions Vitamin C, fiber, molybdenum, manganese, B6, potassium, flavonoids (anthocyanins), phytonutrients (polyphenols, flavonoids (quercetin), tannins)

HBP (reduce blood lipid levels, blood clot prevention)...reduced cancer risk, cardiovascular benefits, bone and connective tissue health, reduced inflammation

anthocyanins found most in outer layers of the onion- don’t ‘over peel’




Oranges Potassium, Vitamin C, calcium, Vitamin A, B1, D, omega-3, citrus flavanones (flavonoids- hesperidin and naringenin), flavanols (epicatechin, quercetin, kaempferol) anthocyanins (red skin variety), carotenoids (beta-carotene, lutein, zeaxanthin), and a variety of polyphenols, flavanone (herperidin)

HBP, lower cholesterol, reduced inflammation, immune health, cardiovascular protection, reduced risk of oxalate kidney stones, diabetes and heart disease, respiratory health, reduced cancer risk, hypoallergenic (easily digested)

Parsley Vitamin K, C and A (beta-carotene), folate, iron, volatile oils (myristicin), flavonoids (luteolin)

Natural diuretic, builds blood, aids in digestion, stimulates brain activity, helps neutralize certain carcinogens, promotes heart health, reduces inflammation (joint health-arthritis)

Pears Potassium, Vitamin C, Vitamin K, phytonutrients (cinnamic acids), flavonoids (anthocyanins), fiber

Improved blood pressure, improve insulin sensitivity, reduced risk of diabetes, reduced inflammation, antioxidant protection

skin contains triple the amount of phenolic phytonutrients as the flesh of the fruit; ‘cloudy pear juice’ (with fruit pulp included), this is the superior form, retaining more nutrient content)

Sweet Peppers (colored bell peppers

Vitamin C, beta-carotene, phytonutrients, antioxidants

weight loss, HBP, reduce cholesterol, digestive issues (indigestion, diarrhea and gas), eye problems, immune health




Cayenne Pepper capsaicin, Vitamin A, B6, C, E, riboflavin, manganese and potassium

HBP, pain relief

Pineapple Vitamin C, manganese, B1, B6, bromelain

digestive aid, inflammation, immune health, energy

Sea Salt (colored) trace minerals managing blood pressure Sea salt brings about more flavor in the other ingredients. Choose Pink Himalayan (or grey, or other color, but not white, nor anything containing sodium chloride)

Spinach Vitamin A (high in lutein), B2, B6, C, E, K, manganese, iron, potassium, protein, magnesium, folate, calcium, zinc, selenium, omega-3, nitrates, glycoglycerolipids, carotenoids (epoxyxanthophylis), carotenoids (lutein and zeaxanthin), protein peptides

HBP (inhibits angiotensin I-converting enzyme- reduces bp), inflammation, digestive health, decreased cancer risk, bone health, eye health




Strawberries Vitamin C, K, manganese, magnesium, iodine, folate, fiber, potassium, omega-3, flavonols (fisetin), phytonutrients (anthocyanins, ellagitannins, flavonols (procyanidins, catechins, epicatechins, kaempferol, quercetin), tannins, resveratrol, terpenoids, and phenolic acids)

chronic inflammation, cardiovascular support, decreased risk of type 2 diabetes, reduced cancer risk, anti-aging benefits

Sweet Potatoes potassium, manganese, Vitamin A (438% daily value) beta-carotene, Vitamin B3,5, and 6, Vitamin C, and manganese, anthocyanin (concentrated in the flesh of purple sweet potatoes), glycosides (batatins)

improved blood pressure, reduced inflammation, improved blood sugar regulation, antibacterial and anti-fungal properties

Tomato Vitamin A, B1,3, and 6, C, E, K, potassium, molybdenum, manganese, carotenoids (lycopene, lutein, zeaxanthin, beta-carotene), glycoside (esculeoside A), flavonoid (chalconaringenin), flavonols (rutin, kaempferol, querctin)

HBP, cardiovascular support, diabetes, antioxidant protection, bone health, lower cholesterol, reduced cancer risk




Zucchini (summer squash)

Vitamins A, B1, 2, 3 and 6, C, K, manganese, molybdenum, potassium, magnesium, zinc and folate, carotenoids (alpha- and beta-carotene, lutein, zeaxanthin, beta-cryptoxanthin), pectin

promotes eye health, protection against inflammation-related conditions (digestive tract, diabetes), reduced oxidative stress (anti-cancer benefits)


ALMOST APPLE PIE JUICE

1 carrot or sweet potato

2 apples

1/8 tsp. cinnamon

Pinch nutmeg (optional)

Ice

GINGERED PEAR BEETROOT JUICE

Ingredients:

1 medium beetroot

1 medium pear

2-3 large carrots

4 stalks celery

Fresh ginger root (1/2 thumb-size)

POWER PUNCH

Ingredients:

1 medium beetroot

2 medium apples (Granny Smith)

1/4 of a lemon (including rind)

1/4 of a lime (including rind)

2 oranges (peeled)

RED DELIGHT

1 red apple

2 leaves red cabbage

2 carrots

1 cucumber

1 mango (peeled and pitted)

1 cup strawberries

SAVORY SOOTHER

1 apple

4 asparagus spears

1 stalk broccoli

3 stalks celery

1 tomato

1 handful parsley

HEALTHY SUNRISE

3 beets

2 carrots

2 oranges (peeled)

SWEET GREEN

3 apples

4 stalks celery

Fresh ginger root (1/4 thumb-size)

1 lemon (with rind)

1 orange (peeled)

4-5 handfuls of spinach


GREEN GOODNESS

2 granny smith apples

4 stalks celery

1 cucumber

1 zucchini

Fresh ginger root (1 thumb-size)

6 kale leaves

1 lime (with rind)

1 pear

SALSALITO!

1 stalk celery

1 clove garlic

1 cup cherry tomatoes

1 spring onion/scallion

1 sweet green pepper

Handful cilantro

Dash cayenne pepper (optional)

Dash pink himalayan sea salt

BLACKBERRY-BEETROOT

1 beet

1/4 pineapple (peeled, cored)

1 cup blackberries

1 kiwifruit

1 pear

2 stalks celery


Click Here to Discover How to Stop Your

High Blood Pressure in Its Tracks, and

Reverse the Damage It’s Wreaking on Your

Body for Good… Without a Single Drug…

Just by Visiting Your Neighborhood Grocery

Store!








RESOURCES:

1. Pina LoGiudice ND, LAc and Peter Bongiorno ND, LAc. The Benefits of Beet Juice. Doctor Oz.com. Harpo, Inc. May 14, 2013. September 12, 2013. http://www.doctoroz.com/videos/benefits-beet-juice

2. n.a. Juicing For High Blood Pressure. Juice Recipes.com. n.d. September 12, 2013. http://juicerecipes.com/health/conditions/juicing-for-high-blood-pressure/

3. n.a. Phytochemicals. Micronutrient Information Center. Linus Pauling Institute, Oregon State University.edu. Linus Pauling Institute Micronutrient Research for Optimum Health. n.d. September 18, 2013. http://lpi.oregonstate.edu/infocenter/phytochemicals.html

4. http://dx.doi.org/10.1186/1475-2891-9-3

5. Nordqvist (2012, December 12). What Is Inflammation? What Causes Inflammation? [weblog post]. Retrieved from: http://www.medicalnewstoday.com/articles/248423.php

6. n.a. The World’s Healthiest Foods. whfoods.org. The George Mateljan Foundation. September 16-22. September 18, 2013. http://www.whfoods.com/foodstoc.php

7. Alison (2011, July 5). 10 Health Benefits of Blackberries. [weblog post] Retrieved from: http://www.ingredientsinc.net/2011/07/10-health-benefits-of-blackberries/#.UjsTNGRgbvM

8. ppsohi (2013, May 19). Mango Health Benefits. [weblog post]. Retrieved from: http://www.medindia.net/patients/lifestyleandwellness/mango-health-benefits.htm

9. Dr. Joseph Mercola. Magnesium Benefits Your Blood Pressure. Mercola.com. June 11, 2009. September 19, 2013. http://articles.mercola.com/sites/articles/archive/2009/06/11/magnesium-benefits-your-blood-pressure.aspx

10. n.a. Magnesium Dr. Mercola. Society of Natural Therapists and researchers (SNTR) Inc. n.d. September 19, 2013. http://www.sntr.com.au/index.php/healtharticles/80-magnesiumdrmercola.html

11. Kordich, Jay & Linda (2011, July 5). The Powerful Healing Properties of Beet Juice [weblog post]. Retrieved from: http://blog.jaykordich.com/2011/07/05/the-powerful-healing-properties-of-beet-juice/

1. n.a. Juicers. Breville USA Support.com. 2013. September 19, 2013. http://brevilleusasupport.com/juicers/sample-page/

2. Gendron, Kyle (2012, August 27). What Do You Peel? [weblog post comment]. Retrieved from: http://www.rebootwithjoe.com/forums/topic/what-do-you-peel/

http://www.doctoroz.com/videos/benefits-beet-juice

10 Juice Recipes

Documents