The Crussh guide to juicing nutrient know-how

 

 

Crussh is the UK’s fastest growing chain of juice bars, so they know a thing or two about the benefits of juicing. The colour of fruit gives you a clue as to the nutrients it contains. Follow the juicing rainbow for expert nutrient know-how. Plus, find out how to make a warming Crussh hot apple, cardamom and prune winter smoothie. 

 

Follow the Crussh juice rainbow

 

Follow the red rainbow …

Red fruits and vegetables contain antioxidants that chase down and destroy harmful free radicals in our bodies. They can help to keep your blood pressure on an even keel, lower harmful cholesterol and protect against the signs of ageing … they may even help to reduce the risk of some cancers.

 

Follow the orange rainbow …

And you’ll find your way to immune-boosting country. For protection from all the bad stuff that life throws at us, for a healthy heart and great-looking skin and hair, orange is best.

 

Follow the yellow rainbow …

This is the road to looking good and staying young – in body and mind. Yellow fruits and veg are those that can help maintain healthy bones and supple joints. Not to mention doing their bit to battle the harmful free radicals that contribute to ageing.

 

Follow the green rainbow …

Some of the green top-of-the-range superfoods – like spinach and kale – are crammed with health-giving nutrients that are great for a healthy digestive system, to keep cholesterol in check, boost your immune system and lower blood pressure. Green is clearly the colour for go!

 

Follow the purple rainbow …

Supporting top-to-toe health, in this group you’ll discover nutrients to boost your brain health – and who doesn’t want to be smarter? Help control damaging cholesterol, boost your immune system and encourage your body to utilize nutrients efficiently.

 

Follow the white rainbow …

When the spectrum comes together, all those big hitters are punching their weight on your side. With nutrients that activate your body’s own defence system, they can help to give your body a natural detox.

 

Hot apple, cardamom and prune winter smoothie

Fancy something warming to combat the winter chills? With apples to remove impurities and bananas to promote healthy nerve function and control blood pressure, this is the perfect January lunchtime smoothie.

Packed with: vitamins B2, B5, B6, B7, C; calcium, magnesium, manganese, phosphate, potassium; fibre; iodine.

Plenty of: vitamins B1, B12, folic acid; copper, iron, zinc

Also contains: vitamins E, beta-carotene; selenium

6 apples, quartered and stems removed

½ banana

125ml/4fl oz/½ cup low-fat yogurt, frozen overnight, (OR low-fat yogurt plus 4 ice cubes)

6 prunes, pitted and soaked overnight in cold water, then drained

seeds from 3 cardamom pods

 

1. Peel, core and chop 3 of the apples, put in a pan with 1 tbsp water, bring to the boil, then simmer for 5 minutes until pulpy. (Alternatively, use 115g/4oz/¾ cup stewed apples.)

2. Put the remaining apples through an electric juicer.

3. Pour the juice into a blender or food processor, add the stewed apples and all the remaining ingredients and blend until smooth and creamy.

4. Warm the smoothie in a pan over a low heat and serve immediately.

 

Crussh is the UK’s fastest growing chain of juice bars. Avoiding additives, preservatives, GM foods, salt and sugar, they use the best natural and organic ingredients whenever possible. They have worked hard to perfect their recipes and now, for the first time, they are ready to share them. The book is divided into three chapters – ‘Juices’, ‘Smoothies’ and ‘Boosters’. 

 

Crussh - juice recipes

“Here they share their secrets for the very first time”

Crussh: Juices, Smoothies and Boosters

176 pages • Illustrated • £14.99

AUS $27.99 NZ $32.00

£7.99 l Buy the e-book now!

 

 

 

 

The happiest way to lose weight: The S Factor Diet

 

The S Factor diet tackles the causes of overeating and cravings. Lowri Turner shows you how to shed excess weight easily and keep it off for good. Watch as broadcaster and journalist turned nutritionist, Lowri shows you how to make her delicious Avocado and Chocolate Truffles.

Take a look at Lowri’s recipe for Apple & Blueberry Crumble with Vanilla Tofu Ice Cream, and find out how the S Factor Diet is the happiest way to lose weight! 

 

With over 70 recipes to help balance your hormones naturally, Lowri Turner shows you how to shed excess weight easily and keep it off for good.

S-FactorDietCover“Drop a dress size in 2 weeks”

The S Factor Diet by Lowri Turner

160 pages • Illustrated • £10.99

AUS $22.99NZ $28.00

Buy the e-book now!

 

 

 

introduction to mindfulness

 

What is mindfulness?

Being mindful is actually something that we all did very naturally when we were small children. When we are being mindful, we are choosing to notice the details of our experiences, just as they are in this moment and without judging or trying to change them in the first instance. Sometimes mindfulness is described as seeing clearly.

 

If you watch young children or animals exploring their world, you will see that they are curious, fully absorbed in the present moment, engaged in their activities and playful in their exploration. Experiences are new, fascinating and rich in possibility. This attitude and kind of attention is what we aim to rekindle in ourselves as adults through mindfulness practice. Learning to develop our curiosity and ability to notice a wide range of experiences both within and around us.

 

As adults we have been trained to analyze and make sense of our experience, mostly by thinking about it. We aren’t encouraged to play or to explore or to really experience our world. Being mindful, we are waking up to what our senses are telling us. Our minds and bodies constantly receive information, refreshing it moment by moment. This happens automatically and without any effort on our part. Mindfulness invites us to reconnect to this information, using our senses of sight, sound, smell, taste and touch.

 

Mindfulness Exercise: Tuning in to Sitting

Start by trying this simple exercise next time you are sitting down somewhere quiet. Spend five minutes simply noticing your experience of sitting.

1. Notice the sensations as you sit  – your feet making contact with the floor, your bottom on the seat of the chair or on the cushion. Is there any feeling of pressure, or perhaps hardness or softness?

2. Can you feel any difference in temperature between your body parts and the various surfaces they are touching?

3. Does your body feel large or small compared to the chair you are sitting on?

4. Can you hear anything? What are the different sounds that you notice around you?

5. What else do you notice as you sit here for a few more moments?

6. There is no need to change your experience in any way – just notice.

Sounds simple and maybe a little strange to start with, but try it and you’re on your way to living more mindfully.

 

Mindfulness has emerged as one of the most important therapeutic practices available today. Inspired by Eastern meditative practices, mindfulness is a simple yet powerful approach that aims to help you become fully engaged in the present moment, and in the process overcome negative thoughts and feelings.

 

mindfulness breakthrough

“This book has so much potential to help people and contribute to the flowering of greater well-being and sanity on this planet.” Jon Kabat-Zinn, author

The Mindfulness Breakthrough by Sarah Silverton

176 pages • Illustrated • £9.99

AUS $19.99 NZ $26.00

£9.99 l Buy the book now!