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20 Juice and Smoothie Recipes for Energy and Vitality

20 Juice and Smoothie Recipes for Energy and Vitality

healthy smoothies

    Most of us wander into our kitchens rather groggily first thing in the morning, and reach for a cup of coffee or tea for a caffeine kick. Instead of starting your day with a caffeinated jolt, consider sipping something a little more nourishing and rejuvenating.

    These juice and smoothie recipes are as good for you as they are delicious, and can be enjoyed as either a wake-up tonic or an afternoon refresher. Live nutrients and enzymes in juices and smoothies feed every cell in your body, while liquids from the fruits you’re using keep you hydrated, and that’s a far better method of staying awake and energetic than knocking back all those dehydrating coffees.

    What you’ll need: a juicer, a blender or food processor, fresh fruits and vegetables, milks, herbs, and spices as the recipes require.

    1. Morning Sunshine Smoothie

    Packed with vitamin C, this sweet and tangy citrus smoothie will inspire smiles on even the rainiest morning.

    2-3 freshly-juiced tangerines

    1 ruby red grapefruit (juiced)

    A handful of frozen strawberries

    Peel and juice the tangerines with the grapefruit, and puree the blended juice with the frozen strawberries.

    2. Mango Blueberry Bliss Smoothie

    1 mango, peeled and cubed

    1 pint of blueberries

    1 banana (frozen or fresh)

    1 teaspoon of maple syrup.

    1 cup non-dairy milk of choice (almond, soy, or coconut are recommended)

    Puree all ingredients together in a blender, and enjoy. A handful of chopped ice can be added if desired.

    3. Minted Fruit Cocktail Juice

    1 apple, peeled, cored, and sliced

    1 orange, peeled and divided

    1/2 cup pineapple

    2 cups watermelon, cubed and seeded

    1 teaspoon lemon juice

    A small sprig of fresh mint

    Juice the apple and orange first, followed by the pineapple. Transfer juice to a blender, and add the watermelon, lemon juice, and mint. Puree until smooth.

    raspberry smoothie

      4. Berry Boost Smoothie

      1/2 cup blueberries

      1/2 cup blackberries

      1/2 cup cherries

      1 banana

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      1 cup almond milk

      1 tablespoon flax oil

      1 teaspoon honey

      dash of cinnamon

      Blend all of the ingredients together until smooth and creamy.

      5. Green Goddess Juice

      1/2 a cucumber, peeled and sliced

      1 stalk of celery

      1 handful of kale

      1 apple, peeled and sliced

      1 pear, peeled and sliced

      1 teaspoon lemon juice

      Juice all of the ingredients in order, ending with the lemon juice. If you find that the juice is too thick, pour a bit of water into your juicer to get the last bits of goodness out, and dilute the end product.

      Beet spinach and root juice

        6. The Iron Maiden Juice

        This juice is ideal for women who might feel weak or depleted after menstruating or giving birth.

        2 large beets, peeled and sliced

        2 carrots, trimmed

        1 small apple, peeled, cored, and sliced

        a handful of spinach

        1/4 cup of water

        Juice all of the ingredients in order, ending with a bit of water. This is an iron-rich, replenishing tonic that’s also a liver cleanser.

        7. Strawberry Fields Forever Smoothie

        1 cup strawberries

        1/2 a frozen banana, sliced

        1 cup coconut milk

        1 teaspoon honey or agave syrup

        Puree all of the ingredients in your blender, and adjust sweetener to taste (if desired).

        8. Peachy Keen Smoothie

        1 large peach, pitted, peeled, and sliced

        1/2 cup red strawberries or raspberries

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        1/2 cup peach or berry low-fat yoghurt

        1/4 cup milk (dairy or non)

        Puree all ingredients in a blender until smooth. Serve cold, and enjoy.

        9. Vitamin C Booster Shot Juice

        1 cup blackberries

        1 cup currants (any colour)

        1 orange, peeled and divided

        1 tangerine, peeled and divided

        1 kiwi, peeled and sliced

        1/2 teaspoon lime juice

        Juice all of the ingredients, and serve immediately.

        Green juice

          10. Easy Being Green Juice

          2 green apples, peeled, cored and sliced

          1 cup honeydew melon, peeled and chopped

          1 cup seedless green grapes

          1 handful spinach or kale

          1 kiwi, peeled and sliced

          1/2 a cucumber, peeled and sliced

          Put all of these ingredients through your juicer in order, and drink immediately. It’s best if the fruit has been in the fridge for a while so the drink is nice and cold.

          11. Berry Gorgeous Juice

          1 cup blackberries

          1/2 cup raspberries

          1/2 cup strawberries

          1 pear, peeled and sliced

          2 small red apples, peeled and sliced

          Juice all of the ingredients, and enjoy this luscious, fruity drink while it’s cold.

          12. Melon Melody Smoothie

          1 cup watermelon cubes

          1 cup cantaloupe cubes

          1/2 cup honeydew melon cubes

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          1 cup frozen strawberries

          Puree all ingredients until creamy and smooth. This is an amazingly re-hydrating elixir.

          Garden veggie juice tomato

            13. Garden Refresher Juice

            1 carrot, trimmed

            2 celery stalks

            1 red bell pepper, cored and seeded

            2 tomatoes

            1 handful of watercress, with hardest stems removed

            1 cucumber, peeled and sliced

            Juice all of these ingredients in order, and drink immediately. It’s great as a post-workout rehydrating elixir, or as a mid-afternoon pick-me-up. Add salt and/or a dash of hot sauce if you like.

            14. Paradise Smoothie

            4 or 5 slices of pineapple

            1/4 cup water

            2 oranges or tangerines, peeled and sectioned

            1 large handful berries (your choice)

            1 banana, peeled

            a handful of ice

            Juice the pineapple and oranges, adding a bit of water to get all the last yummy bits out, and transfer this juice to the blender. Add the rest of the ingredients, starting on low first to crush the ice, and then cranking up to high until it’s all smooth.

            15. Cold Remedy Juice

            2 celery stalks

            3 carrots

            1 clove of raw garlic

            1 inch ginger root, peeled and sliced

            1 large handful of spinach

            1 lemon, peeled and sectioned

            cayenne pepper or Sriracha sauce

            This is a perfect immune-boosting juice to help fight off colds and flus.

            Juice all of the ingredients in order, and then transfer juice to a small saucepan. Warm it slowly, but do not let it boil. Add hot sauce or cayenne to taste, and transfer to a mug. Drink it slowly, but finish it while it’s hot.

            16. Mango Lassi

            1 mango, peeled and sliced

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            1 cup milk of your choice

            1/2 cup plain or peach low-fat yoghurt

            1 tsp honey or agave syrup

            a few shakes each of cinnamon and cardamom

            Add all ingredients to your blender and puree for a minute or so until absolutely smooth.

            Mango drink

              17. Green Tara Juice

              5 celery stalks

              1 large handful of kale

              1 small handful of spinach

              8-12 stalks flat-leaf parsley

              1 lemon, peeled and sectioned

              1 cucumber, peeled and sliced

              Juice all of the ingredients in order, and serve chilled for ultimate goddess-like rejuvenation.

              18. Pomegranate Tart Smoothie

              seeds of 2 pomegranates, or 1 cup bottled Pom juice

              1 banana, peeled

              1/2 cup blueberries

              1/2 cup raspberries

              honey or agave syrup (optional)

              If you’re using pomegranate seeds, juice those first. Add pom juice to a blender, add the rest of the ingredients, and blend until smooth. Add sweetener if it’s too tart, and either more juice or a bit of water if it’s too thick.

              19. Remember Your Roots Juice

              2 large beets, peeled and sliced

              3 carrots, trimmed

              1 parsnip, trimmed

              1/2 inch ginger root, peeled and sliced

              2 tablespoons water

              Juice the ingredients in order, finishing with the water to extract anything left behind. Pour into a glass and serve immediately. You can add a dash of cinnamon or nutmeg if desired.

              20. Creamsicle Smoothie

              2 clementine oranges or honey tangerines

              1 peach, pitted and sliced

              1/2 cup vanilla soy or almond milk

              Juice the oranges first, and add that to a blender with the peach, and vanilla milk. Blend until smooth.

              Orange cream smoothie drink

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                Science Says Screaming Is Good For You

                Science Says Screaming Is Good For You

                There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

                “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

                Primal Therapy

                Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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                How it Started

                “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

                It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

                “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

                Delving deeper

                Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

                Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

                Some Methods To Practice Screaming

                If you want to try it out for yourself, keep reading!

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                • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
                • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
                • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
                • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

                After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

                Scream Sing

                Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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                • Step 1 — Bear down and make a grunting sound.
                • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
                • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
                • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
                • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
                • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
                • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

                If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

                Scream into a pillow

                Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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                Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

                Featured photo credit: Sharon Mollerus via flickr.com

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