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feel the difference

Find the benefits

of a healthy food

EASY and

WISE{ }HEALTHY RECIPES FOR THOSE WHO CARE •

GREEN Juices and Smoothies FOR H

EALT

H &

FU

N

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Get into juicing and mak-

ing smoothies for fun and

health. It’s easy and wise.

Several studies show that adding

more fruits and vegetables to your

diet can improve your mental

health and sense of well-being, yet

most of us don’t get enough. Most

Americans (90%) do not eat the

U.S. daily recommended amount

of fresh fruits and veggies. Juic-

ing and making smoothies can

help a person meet the daily rec-

ommendation in one drink. While

smoothies generally contain more

fiber (because the whole piece

of produce ends up in the final

product) and more fruit, fresh juic-

es can be loaded with dark leafy

greens and lots of red, orange

and/or purple vegetables to help

maximize the nutrients in every

glass. Adding fresh fruits and veg-

gies packed with live enzymes,

natural vitamins, and wholesome

minerals will boost your immune

system. You’ll discover incredible

energy and your life will never be

the same.

Enjoy these recipes and have a juicy day!

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content page

Page2Intro

Page6editor word

Page8for energy

Page12for kids

Page14for digestion

Page16for healthy glowing skin

for weight loss

for beginners

Page18

Page20

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...a juicing resource to help you achieve

optimal health.

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Healthy living came naturally to me grow-ing up in the countryside in beloved Si-

beria). We had our own garden, our own an-imals and next to my house was a river and a forest. I grew up exploring everything in na-ture, gathering snacks from the garden; gath-ering in wild edibles from the forest; picking berries and nuts in the valley and preparing stored food for the winter. Healthy eating as well as healthy lifestyle was something natu-ral for me, part of everyday routine.

In 1999 I moved to US with my family. At first the grocery store shelves here were ap-pealing—filled with so many exotic-seeming foods that I ate whatever I wanted . . . until I noticed a distinct weight gain and I wasn’t feeling so well either. I struggled along for a while but when my second daughter was born, I really began searching in earnest for a more healthy philosophy of food preparation and eating. I had 2 young children and I felt like I didn’t have the energy to even keep up with them let alone built a new life in a new country. I was tired and wanted to sleep all the time and I drank a glass of wine just to relax. This was not the life I dreamed of or wanted. I longed for my old energy and to be excited about life and enjoying my family, not just to sit around and suffer. I started re-searching nutrition on the Internet and found out about the raw food diet. That made sense to me because they were saying to eat fresh fruits and vegetables in their natural form. And I thought, why not? The more I read the more I was convinced this was the right food path. I totally changed my diet and took away all the food except raw fruit, vegies, nuts and seeds. After a few weeks of this diet I felt great! My old energy was back and I started losing the extra weight. After five years on a raw food diet I started ex-periencing a problem that stemmed from a hormonal imbalance. I gave it some thought and modified my diet to include quinoa, buckwheat, rice, some eggs, meat,fish and healthy fats. I went back to thinking about my parents because they are 80 years old and still alive and healthy. I remembered that I grew up on meat and potatoes and no-body was overweight.

I realized that everyone is an individual and bodies need different nutrients, as long as there is a balance of good quality whole un-processed food and water.

It was my own journey back to health and an insatiable desire for knowledge that made me decide to make this a career. I was reading a lot about health and nutrition, educating my-self, and I knew I wasn’t going to stop. I also knew there must be others out there looking for the same information and maybe I could provide a few shortcuts for them as well. So I decided I wanted to make this my career to help other people accomplish the same goal of health and wellbeing for themselves. To reach this goal, I enrolled in the Institute of Integrative Nutrition’s Health Coach training and received my certification in August 2013. I bring my own life experience, education and research capabilities to guide clients in their quest for good health and balance. Typical health concerns in this country like weight problems, diabetes and heart disease are ag-gravated by imbalances and over-stimulation of natural systems. Many people have sugar imbalances—highs and lows in their blood sugar—and they just live with it; they feel this is just normal. All day long they drink coffee trying to stay alert and focused, but it doesn’t work because coffee doesn’t give you energy. It merely gives you a very short-lived “second wind” and very quickly leaves you feeling de-pleted and drained. I have some simple basics that bring more energy and health. Good quality food is bursting with high energy.

Editor Word

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Other energy “lifters” include juicing, med-itation, enough sleep for your body (go to sleep at 10 o’clock), two or three good meals a day, pure water and exercise. I cannot stress enough how important is to incorporate green leafy vegetables in your diet! Greens are hugely important because we are living surrounded by so much pollu-tion than ever before. Greens are the “clean up crew” for our bodies. Whatever toxins are in the environment, these magic vegetables help get them out of the body. Extreme-ly high in plant chlorophylls, greens suck up environmental toxins from the blood stream. With their distinct ability to neutral-ize heavy metals, chemicals and pesticides, these cleansing foods offer a powerful pro-tective mechanism for the liver. They also help us feel more vibrant and alive and look-ing younger. Juicing green vegetables is an easy way to get enough vegetables in the diet. When you drink fresh-made green juice, it is almost like receiving an intravenous in-fusion of vitamins, minerals, and enzymes because they go straight into your system without having to be broken down. Greens will improve your gut flora! Drinking green juice first thing in the morning can give you a natural energy boost without resorting to stimulants like coffee. Since the juice is al-ready in an easily digestible form, it can help revitalize your energy levels within as little as 20 minutes… and this is only the beginning of its benefits.

We talk about our genetics controlling our path in health but it’s really the environ-ment that controls and changes our genet-ics. Genes can be turned on or off depending on many things including what we eat, what we breathe, what we do and the stress in our lives—everything makes up our environ-ment. And do my clients see changes in their health when they seek my advice? It totally depends on the person. If they are ready to work and really serious about improving their health, they will get results. It’s unavoidable. Some-times it is a struggle and that’s okay—we all have these ups and downs. But you need to understand why health is important to you. You need to ask yourself a few questions: ‘How do I feel now and how do I want to feel in five years?

Do I want to feel like I feel right now or do I want to feel better?’There’s always time to change your hab-its and your mind to radically improve your health. You can start anytime and you will be that much further along next week.. My job is to help you get and stay on the track. We’ll work to establish new and better habits and lifestyle choices. But I can’t do if for you. I’m here to provide motivation, ed-ucation and guidance. I will help you learn, step-by-step, how to build healthy habits for a lifetime. I want to be an example for people so they can see that I’m not only saying this, teach-ing this, but I am doing it myself. I really want people to see that it’s possible to feel their best and enjoy their life.”

Svetlana Savinahealth coacher

__________________

How do I feel now and how do I want to

feel in five years?__________________

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For Energy In the morning, each of us

needs to have a boost of ener-

gy. Glass of light, balanced bev-

erage is the best start of the day!

Fill yourself with energy before train-

ing, work or leisure with the family or

friends.

»Good Morning Green Juice Makes 16 oz

Ingredients: • 1 oz of frozen kale juice

• 1 green apple

• 3 carrots

• 1 cup pineapple

Directions:Unfreeze kale juice in a cup of room

temperature water for 20 minutes. Send all remaining ingredients

through your juicer! Add kale juice! Enjoy!

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BLUEBERRY SPINACH SMOOTHIEMAKES 16 OZ

INGREDIENTS:

• 1 cup spinach (packed into measuring cup tightly)

• 1 oz frozen wheatgrass/parsley mix

• 1 banana

• 1 cup blueberries (frozen or fresh)

• 1 cup almond milk

• 1 TBS chia seeds or hemp seeds

• 10 drops stevia or 2 dates

DIRECTIONS: Blend all together! Add 1/2 TBS coconut flakes to the top, and possibly cacao nibs if you want!

The high carb count and Vitamin C will get you ready to go. This is great for a pre-workout juice, or just a juice to start out your day with.

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It is very important to instill healthy lifestyle habits in your children. Vitamins and minerals will build strong body and an immune system. But even more important is drinking juices from early years. It will lead to caring attitude toward ownbody and health for the rest of life.

!

Orange JuiceMakes 16 oz

INGREDIENTS: 1 oz of frozen beet juice 2 oranges 2 carrotsDirections: Unfreeze beet juice in a cup of room temperature water for 20 minutes. Send all remain-ing ingredients through your juicer! Add beet juice! Enjoy!

FOR KIDS

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Carrot juice adds extra minerals to the diet. Most people need these minerals desperately. Carrots ap-pear to have a very bioavailable form of calcium that is also very helpful for almost everyone.

Pineapple Green Smoothie Makes 16 oz

INGREDIENTS: 1 oz frozen kale/ginger juice mix 1/2 cup fresh or frozen pineapple 1/2 cup tightly packed spinach 1 small-medium banana, fresh or frozen 1/2 small apple (optional) ½ cup water or 4 ice cubesDirections: Blend and adjust if necessary!

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healthy recipes

Ginger Green JuiceMakes 16 oz,

Serves 2

Ingredients:

• 4 kale leaves• 1/2 cucumber• 1 medium carrots• 3 celery stalks• 1 green apples• 1/2 lemon• ½ oz of frozen ginger juice or 1 piece of ginger

DIRECTIONS: Send all ingredients through your juicer!

Makes 2 quarts

Ingredients:

• 3 medium or 2 large organic beets, peeled and chopped up 1 inch cubes • 2 oz of frozen beet juice• 1/4 cup whey (To make this recipe dairy/casein free, omit it and just use 4 teaspoons of sea salt instead of 2)• 2 teaspoons sea salt • filtered water

You can also use beet kvass in place of vinegar in salads and you can add it to soups in your plate (it should not be heat-

ed or it will lose all the beneficial enzymes).

We are what we eat. From the condition of our digest-ing system depends work of the whole body, how

we look like and level of energy for working and leisure time. Furthermore, most of our health problems start from wrong digestion. Our juices can help you to normalize your digestion and get rid of your health problems.

This drink is valuable for its medicinal qualities and as a digestive aid. Beets are just load-

ed with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment for kidney stones and other ailments.

For Digestion

Fermented Beet Kvass

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Total Time: 23 minPrep: 15 minCook: 8minLevel: Easy

Ingredients:

3 zucchini (about 1/2 pound each), sliced length-wise into 1/4-inch slices1 tablespoon olive oil1/8 teaspoon saltPinch freshly ground black pepper1 1/2 ounces reduced-fat soft goat’s cheese1 tablespoon freshly minced parsley leaves1/2 teaspoon lemon juice2 cups baby spinach leaves1/3 cup basil leaves

Fermented BEET Juice

Preparation:Place beets, beet juice, whey and salt in a half gallon water containers (2 quarts). Add filtered water to fill the container. Stir well and cover securely. Keep at room temper-ature for 2 days. In winter, if your kitchen temperature is low, keep for 3 days. After this time, transfer to your refrigerator. You can start drinking your beet kvass. Once it is in the refrigerator, you can keep it for days or even up to a couple of weeks. It

also gets better with time.When you’ve drunk most of it, you can fill up the jar with water and keep at room temperature for another 2 days. The re-sulting brew will be slightly less strong than the first. After the second brew, dis-card the beets and start again. You may, however, reserve some of the liquid and use this as your inoculant instead of the

whey.

Directions

Unfreeze ginger juice in a cup of room tempera-ture water for 20 minutes. Juice 1 lemon. Com-

bine all ingredients! Enjoy! This juice is very valuable for its medicinal quali-ties, and it makes a great digestive aid. Beets are packed with nutrients. They contain B vitamins, including a high amount of folates, which pro-tect against heart disease, cancer and birth de-fects. Beets are also rich in vitamin C, iron, fiber,

potassium, zinc, magnesium and phosphorus.

BonAppetit

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For Healthy Glowing

Skin* Our skin is a mirror of our health. Cosmetics can only

mask the problem, whereas juices help to maintain a bal-ance of nutrients that directly affect your skin.

•Ginger-Orange Green Juice

Makes 16 ozIngredients:• 1 green apple• 1 carrot• 1/2 cucumber• 1 peeled orange• 4 swiss chard leaves• handful of spinach• 1oz of frozen ginger/wheatgrass juice or 1 small piece of ginger.DIRECTIONS: Unfreeze ginger/wheatgrass juice in a cup of room tem-perature water for 20 minutes. Send all remaining ingredi-ents through your juicer! Add ginger juice! Enjoy!

Did you know that certain fruits and vegetables are excellent for your skin? Certain ones will give you a nice healthy glow. When you consume them regularly, they can help ward of acne and help maintain a nice vibrant look.

Kiwi, Spinach & Avocado Smoothie.Makes 16 oz

Ingredients:1 oz of frozen parsley juice

1 ½ cups coconut water1 cup spinach2 kiwis, peeled

½ avocado, peeled•

Directions:Add all ingredients to the blender and blend well. For an even more filling and boosting drink, add a scoop of plain or vanilla-flavored pea protein powder.

Nutrition Facts Parsley is a popular herb rich in vitamins A and C. It also helps clear blemishes and maintain an even skin tone, while also cleansing the urinary tract, liv-er, and kidneys. Parsley has high levels of vitamin K, which can improve skin elasticity and speed up the wound-healing process.

Avocado contains high levels of pantothenic acid (also known as vitamin B5). A number of B vitamins, including B5, promote healthy skin by decreasing oil production and reducing the size of pores.

* While all of these ingredients have

healthy skin proper-ties, spinach con-

tains high levels of folate (a vitamin that may protect the skin

from skin cancer).

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meet the Nature’s gifts family

...the solution for your health problems.

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ForWeight Loss

Pure Green JuiceDrink this daily and watch the pounds come off without fuss.

Makes 16 oz•

Ingridients 2 stocks of celery

1 cucumber1 lemon

4 romaine leaves1 oz of frozen parsley juice

1 oz of frozen wheatgrass

Directions: Unfreeze parsley and wheatgrass juice in a cup of room tem-perature water for 20 minutes. Send all remaining ingre-dients through your juicer! Add parsley and wheatgrass juice! Add ice to a glass and pour in the pure green su-per juice. After each mouthful, take a bite of the orange.

Healthy lifestyle is the best diet. Healthy eating is one of the most important components of a healthy lifestyle.

Drinking juices every morning is easy and tasty start toward body of your dream.

Nutrition

Calories

Diet

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ForWeight Loss

Smoothies could be your best-kept weight-loss secret; the blended beverage offers you tons of nu-trition as well as protein and fiber to help keep you full until your next meal. Whipping up a smoothie for breakfast will further help you rev up your me-

tabolism first thing in the morning.

PAPAYA SMOOTHIEMakes 16 oz

•Ingridients:1/2 cup pineapple1/2 cup papaya1 frozen banana1/4 cucumber (with skin)1 cup coconut water2 cups spinach1 oz of frozen chard juice

Directions: Add all ingredients to the blender and blend well. Enjoy!

20Healthy MAGAZINE

Simple Green JuiceMakes 16 oz

Ingredients:

• 1 oz of frozen kale juice • 1 cucumber• 4 celery stalks• 1 green apple• 10 green seedless grapes• 1 kiwi

Green Luck SmoothieMakes 16 oz

Ingredients:

• 1 cups spinach, fresh (tightly packed)• 1 oz of frozen kale juice• 1 cups water• 1 cup mango• 1/2 cup pineapple• 1 banana

Directions: Unfreeze kale juice in

a cup of room temperature water

for 20 minutes. Send all remaining

ingredients through your juicer!

Add kale juice! Enjoy!!!

Directions: Tightly pack your leafy greens into a measuring cup and toss

into blender. Add water and blend together until all leafy chunks are gone.

Next add in mango, pineapple and bananas and blend again.

For BeginnersIt takes around 25 days to form your habit. We hope that our juices will help you to form this

habit in easy and tasty way.

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Don’t waitordertoday

www.wheatgrasstrend.com

just a fewtips

»01 Use at least

one frozen fruit to chill your

smoothie.

»02 If you aren’t a big fan of bananas,

feel free to substitute with another fruit, like

extra mangos. You can even freeze the bananas

first to reduce the flavor and add some extra chill to

your smoothie.

»03 As a much more appealing al-

ternative for children, you can mix the

Wheatgrass Juice with youghurts,

juices or smothies. We guarantee

it will work simply wonderful!

1Healthy MAGAZINE

invest in your health It’s goign to pay you back

be Healthy, be Happy!