7 Day Juice Challenge
GroundedNutrition 2014
How the Challenge Works...
1. The Challenge Starts on Monday, May18th
2. Join the private Facebook Group to meet fellow challenge participants and stay in the loop.
Click here =>
http://goo.gl/9IQYwE
3. The Day 1 recipes will be Emailed to you on Sunday, May 17th and each juice recipe the
following 6 days after that.
4. Use the shopping lists to get your groceries the weekend before the challenge begins. Fresh
is always best!
5. You also have the option to upgrade to the challenge eBook... You get early access to all 7
juice recipes, bonus recipes and so much more for only $7!
Click here =>
http://goo.gl/PL4CNz
Note: The upgrade is not necessary to participate in the challenge, but definitely convenient to have.
Read below to learn about the difference between smoothies and juicing, why juicing is so
amazing, our top juicer recommendations, and to see your shopping list and the FAQ's!
The Difference Between Juices and Smoothies
One of the most common questions we get asked is, “what's the difference between a juice and
a smoothie?”. This is a totally understandable question, and one that we will be shedding light
on for your right now. First, let’s take a quick look at the clear differences between juices and
smoothies.
What Is A Juice?
A juice is the liquid extraction of an ingredient.
The act of juicing separates the juice from the fibre, so the juice can be consumed on its own.
Most home juicers work by shredding or grinding fruits, veggies, greens and herbs into a paste,
and then pressing the paste to remove the juice. This leaves behind a dry pulp which can be
discarded, or used in other recipes.
What Is A Smoothie?
A smoothie is a blended emulsification of ingredients.
The act of blending breaks down and emulsifies both the liquid and the fiber contained within a
food, so nothing is removed. In a nutshell smoothies are blended whole foods.
So, as you can see, the main difference between a juice and a smoothie is that a juice is an
extraction, where the liquid has been separated from the fiber, and a smoothie is an
emulsification that still contains all parts of the ingredients.
So why would we want to remove the fibre from our foods? Keep reading to find out!
Why Juice?
Juicing has gained serious popularity in recent years. Juice
bars are popping up everywhere, more and more
restaurants have juices on their menus, and people are
starting to juice at home too! This is super exciting
for us, because we know how transformative
the simple practice of daily juicing can be!
Here is a list of just some of the health
benefits of juicing.
1. Super hydration: Juice is one of the best ways to hydrate your body. While we do not
recommend that you drink juice in place of water, it’s something that you can add to your fluid
intake to make sure you are fully hydrated. Remember that optimal health is not possible when
you’re dehydrated. Your body's performance requires properly hydration. Your digestion,
respiration, enzyme function, brain function, nerve transmissions and more all depend upon
water to happen. The water contained in fruits and veggies has actually been filtered by the the
plant, meaning that the hydration provided is clean and very bioavailable.
2. Vitamin and mineral infusion: Fresh juices are basically the most efficient vitamin and
mineral infusion that you can ingest. When you drink fresh juice, the juicer has done the work of
extracting the nutrition held within the plants, and because the fibre has been removed, there is
no digestion required. This means you have increased access to nutrients! The vitamins and
minerals in the juice can be easily absorbed into your bloodstream, and ushered to your cells
where they can be put to use. Vitamins and minerals play crucial roles in your body, including
enzyme production and function, metabolism of food, hormone production, detoxification,
proper muscle contraction, bone formation and hair and nail strengthening.
3. No digestive effort: The act of digestion is very energetically expensive for your body. This is
what is known as the ‘Thermic Effect Of Food’, and it accounts for about 10-15% of the calories
you burn on an average day. Your body will typically prioritize digestion over other bodily
processes, such as healing and detoxification. When you drink fresh juices, your body is able to
directly absorb the nutrition they contain, without doing any digestive work. This leaves lots of
energy leftover that your body can put towards healing, detoxification and rejuvenation. Even
adding just one or two juices to your normal daily diet will encourage this effect.
4. Healing: The real truth is that your body heals itself - it is not what you ingest that heals you.
However, what you ingest either supports or hinders the natural healing processes in your body.
Juice is one of the most amazing things you can ingest to help support your body’s natural
healing. This is because juice does not require digestion, therefore your body can put the energy
it would have been using for digestion towards healing, and you get a super hit of nutrients,
which are the tools your body uses to heal itself. You may find that you experience some
profound healing when you drink fresh juice on a regular basis, or when you do a juice cleanse.
5. Detoxification: Juice is an incredible detoxifier. Green juice in particular has a detoxifying
effect because of its bitter quality. Bitter greens and herbs stimulate and support the liver - your
body’s largest detoxification organ. In addition, the chlorophyll contained in green juices has the
ability to attach to toxins and heavy metals and help remove them from your body. Juices may
also cause you to evacuate your bowels, which is very important for detox!
6. Quick energy: Juices are quick energy boosters. As mentioned before, juices require no
digestions and their nutrients can be delivered directly to your cells. All fruits and many
vegetables contain glucose. Glucose is the the preferred fuel for nearly every cell in your body,
and it is vital for proper brain function. Once ingested, glucose requires no further breakdown
and can be put to immediate use by your cells.
Our Juicer Recommendations
The type of juicer you use will greatly affect how long you can store your juice. Here is the
difference between juice made with a centrifuge juicer, and juice made with a masticating (slow)
juicer.
Centrifugal juicer: Centrifugal juicers use a fast spinning blade to finely shred produce. That
shredded material is then pushed through a sieve to separate the pulp from the juice. Due to the
fact that the blade is spinning at such a high speed, it produces heat and also exposes the juice
to quite a bit of oxygen. Heat and oxygen result in nutrient degradation and oxidative damage.
For this reason, juices made in a centrifugal juicer need to be consumed within about 15
minutes, as their nutrients are rapidly lost. If you do have to make juice ahead of time in a
centrifugal juicer, it is best to freeze the juice and drink it as it thaws.
Masticating/slow juicer: Masticating juicers, also called slow juicers, use an auger to slowly
grind the produce and then press it through a screen to extract the juice. This means that the
juice is exposed to far less heat and oxygen during the juicing process. Juice made in a slow
juicer will last for 24-48 hours as long as it’s properly stored.
Here is a list of juicers that we recommend in three different price ranges. Remember that with
juicers you get what you pay for, so if you are thinking that you want to make juicing a regular
habit in your life, you may want to invest in a better quality, higher priced model. You will be
happy you did in the long run!
High-End Masticating/Slow Juicers:
• Hurom
• Norwalk
• Omega
• Angel Juicer
Mid-Range Gear/Twin Gear Juicers:
• Green Star
• Champion
Inexpensive Centrifugal Juicers:
• Breville Juice Fountain
• Hamilton Beach
• Jack Lalanne Power Juicer
• Most brands from Walmart or similar stores
Again, it is totally up to you which model you go for. One of the main reasons that we
recommend the higher end juicers is because of the quality of juice they produce. Technically
speaking juice is always going to be best consumed fresh. Drinking your juice as close to the
time that you made it means that your juice will retain the maximum amount of nutrition. If you
do have to make your juice ahead of time, we suggest you store it in a tightly sealed glass
container, away from light and heat as much as possible, regardless of the type of juicer you
have. You can refrigerate juice for 1-2 days, but anything past that won't be worth it.
That being said, the type of juicer you use will dictate how long you can store your juice, and the
quality of juice that you will have.
Equipment List
Here is a list of all the equipment you will need for the challenge. If you do not have a juicer or do
not want to purchase one, we have given you instructions for how to make juice in a blender in
the FAQ section below.
• Juicer and/or high speed blender
• Cutting board
• Knife
• Cheesecloth, nut milk bag or fine strainer (if using a blender)
• Glasses/Mason Jars to drink from
Juices you will be consuming:
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Popeye’s
Orange
Juice
Pina
Colada
Green
Juice
Veggie
Cocktail
Juice
Watermelon
Thriller
Juice
Sweet
Green Apple
Juice
Digestion
Soother
Juice
Fruit
Punch
Juice
Shopping Lists
Below you will find everything you need for all 7 juice recipes in this challenge. Be sure to store
your produce properly so that it will last you the full seven days. Just a reminder that these
shopping lists are not your recipes. All you have to do right now is go shopping for everything on
the following list, and you will be all set to complete this challenge!
Fruits
• 6 oranges
• ½-1 pineapple
• 1 young coconut
• 12 green apples
• ½ large watermelon
• 1 lime
• 4 lemons
Veggies
• 16 cups spinach (1 lb container)
• 2 small beets (with tops if possible)
• ½ head purple cabbage
• 2 bunches medium carrots (about 16 carrots)
• 15 ribs celery (2 heads)
• 2 cucumbers
• 4 leaves kale
• 1 heart romaine lettuce
• 4 tomatoes
Herbs
• 3 inch piece ginger
• 1 head/bulb fennel
• 6-7 mint leaves
• 1 cup parsley (curly or italian)
FAQs
How many juices should I drink per day?
For the purpose of this challenge, you only need to drink one juice each
day. Simply follow the shopping lists and make each recipe as directed.
If you are feeling really inspired and want to drink more, you can
definitely go for it! Just know that this challenge is not set up to
support you through a juice fast, so if you are going to do that
we recommend that contact us for more information and support.
Can I eat my normal meals or is this a juice fast?
This is not meant to be a cleanse or a fast. You are free to eat and drink as you see fit outside of
your juice. We encourage you to use this challenge as little boost to motivate you with healthy
eating in general, but you can just continue to eat as you normally do and simply add in one
juice per day.
How much water should I drink?
This is also completely up to you. We recommend drinking at least 1-2 litres of water every day,
regardless of whether or not you are doing this challenge. Water is key, even when you are
drinking juice!
How many calories are in these juices?
We are not proponents of calorie counting. We believe that if you are filling your body with
nutrient dense foods, like these juices, your body will naturally guide you to eat as much as you
need. We would rather you feel connected to your food and to your body, and learn to listen to
your body for cues on how much to eat. For that reason we will not be providing calorie
information for these juices. If you are very curious, you can always use a nutrition tracker
program like cronometer or myfitnesspal.
Can I make my juice in the blender?
You can use a blender to blend your juice ingredients, then strain them through a cheesecloth,
nut milk bag or fine sieve. Here is a visual guide to show you how to do it!
http://www.choosingraw.com/how-to-make-green-juice-using-a-vitamix-or-blender/
Can I have my juice as a smoothie?
Juices and smoothies actually have totally different effects on the body, and have totally
different purposes. Because this is a juice challenge and we are intending to give you an idea of
how amazing juicing can be, we highly recommend that you make these recipes as juices, rather
than smoothies. Here is a great article for you to read on all the differences between juices and
smoothies - http://www.groundednutrition.com/healthandnutrition/juice-smoothie/
That being said, if you are choosing between having these recipes as smoothies or not having
them at all, then certainly have them as smoothies!
When is the best time to drink my juice?
To get the most nutritional bang for your buck, drinking your juice first thing in the morning after
some water on an empty stomach is awesome. However, if this is not convenient or possible for
you, no worries! You are still going to get huge benefits from your juice, whenever you drink it. Do
what works for you!
Can I make my juice ahead of time?
The short answer is that juice is always best fresh. As juice sits, its nutrients begin to degrade.
Drinking your juice right after you make it ensures that it retains the maximum amount of
nutrition. If you have to make your juice ahead of time, we suggest you store it in a tightly sealed
glass container in the fridge. If you’re packing it with you for the day, keep it in a cool, dark place
- ideally a mini cooler, or in an insulated thermos. You can freeze juice for 1-2 days, but anything
past that won't be worth it.
What kind of juicer should I buy if I don’t have one?
Please refer to ‘Our Juicer Recommendations’ at the beginning of this book.
What if I can’t find or don’t like an item on the ingredient lists?
No problem! Most items can be substituted. Keep in mind that you can train your palate to enjoy
new foods, so we encourage you to try the items that you may think you do not like. If you do
need to make a substitution, here is a quick cheat sheet:
Celery - You can use cucumber, zucchini or lettuce in place of celery.
Cucumber - You can use celery, zucchini or lettuce in place of cucumber.
Herbs - All herbs are interchangeable. Use whatever you like and can find.
Cabbage - Fennel, cucumber or celery can be used in place of cabbage
Fennel - Celery, cucumber or cabbage can be use in place of fennel.
Green apples - Any variety of apple can be used instead. Keep in mind
that hard, crisp apples juice much better than softer varieties.
Beets/carrots - Beets and carrots can be substituted for one another.
How many servings does each juice make?
Each juice recipe makes one serving. If you are doing this challenge with someone, you will need
to multiply the ingredient list and recipes by the number of people you are juicing for.