7 Day Juice ChallengeGroundedNutrition 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.

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 RecommendationsThe 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.

Our Juicer RecommendationsThe 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 ListHere 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 ListsBelow 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)

FAQsHow 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.