Shanti-Som Wellbeing Retreat healthy detox juice
18.04.2022
Detox

The Complete Juice Guide for Health, Energy, Clear Skin & Weight Loss


People juice for many reasons including weight loss, to live a healthier lifestyle and to help with medical issues. Our Shanti-Som Health expert gives us the Complete Juice Guide for health, energy, clear skin and weight loss.

Let’s delve in a little deeper to the benefits of juice:

 

1. Healthier body

Fruits and vegetables are good for you, no one is going to argue with that. Nutritional specialists suggest we eat 2 cups of fruit and 2.5 cups of vegetables a day. When consumed at these levels a day we reduce the risk of stroke, cancer and heart disease. The Centre for Disease Control and Prevention (CDC) note that most of us aren’t getting enough fruit and vegetables. Just 1 in 10 adults meet the federal fruit and vegetables recommendations according to a CDC study.

Having a juice a day makes it so easy to incorporate these daily portions into our diet.

Studies have found a potential link between certain juices and health:

  • Kale juice may improve lipid levels, such as cholesterol, which affect your risk of heart disease.
  • Carrot juice may reduce oxidative stress in cells in women treated for breast cancer.
  • Citrus-based juices and carrot juice may reduce heart disease risk.

Bottom Line– Let’s be real, juice is not going to cure all your alignments and health issues. It’s just one way to help get our daily nutritional needs and create the perfectly balanced condition for our bodies to function how it is meant to.

2. Helps Eliminate Toxins

Through our everyday life we are exposed to toxins. Toxic intake which is not excreted properly may can cause bloating, gas, headaches, constipation, headaches, fatigues, nausea, skin problems, bad breath and bring your energy levels down. Our liver and kidney do quite a good job of filtering and eliminating most ingested toxins by drawing substances out of the bloodstream and processing them for the body to excrete as waste. A juice filled with vegetables and fruit broken down into an easily digestible form simply helps support our bodies function as they should.

Bottom Line- Despite our bodies being pretty efficient at getting rid of toxins, what’s the harm in helping give a little extra boost to cleanse and reap the benefits of a detoxified system such as more energy, better sleep, glowing skin and no more sugar cravings which lead to weight gain.

3. Weight Loss

Juice helps you feel fuller so you are less likely to reach for the afternoon snacks that are full of sugars and carbohydrates. Proponents to using juice as a way to improve health and weight loss claim the lowered calorie intake has short term benefits of losing weight but in the long-term have health consequences.

Well we aren’t suggesting you go on a juice diet and stop eating other nutrient rich solid food! On average we should all be getting a 2000 calorie rich diet. Juice can simply be one way to up your intake of nutrients, but whole fruits and vegetables should still be a part of your daily diet, together with exercise.

Bottom Line – Add a juice to your morning routine to help boost your nutritional intake and keep you fuller until lunch time. You won’t have those cravings to grab carb loaded or sugary options.

4. Improved Energy and Mood

Juice floods your body with nutrients in their natural state creating a lasting, clean energy, not the ups and downs and crashes we can get from coffee and sugar. This snowballs into a general sense of achievement, improvement in overall lifestyle and mindset. Give it 15-20 minutes and you should be feeling a nice boost after each juice.

Bottom Line – First thing in the morning, drink some juice and see how you feel. Juice is full of nutrients, vitamins and enzymes that are good for overall health. It gives people the energy they need first thing in the morning to improve their mood. Above all, having a healthy attitude to food and our bodies is the start to a more positive life.

5. Improves Gut Health

Bloated? Irritated bowels? Sensitive stomach? A juice cleanse can help reset your gut.  When you drink cold pressed, raw fruit and vegetable juice, you’re greatly reducing the amount of input and stress that your gut experiences.

Bottom Line- we all know the importance of gut health so having nutrients broken down into an easily digestible form gives our digestive system a break.

6. Keeps you Hydrated & your Skin will be Glowing

More than 50% of people are dehydrated – consuming less than the recommended daily 5-6 glasses of non-caffeinated beverages. Drinking adequate fluids helps the body function more efficiently, improves energy, and helps remove toxins more effectively. Hydration also makes your skin glow.

Bottom Line- Regular hydration helps remove toxins while juicing helps increase your nutrient intake that can transform how you feel and look. Friends will soon be complimenting you on your fresh dewy glow.

Now that you’re excited about juicing! Let’s get into the Complete Juice Guide!

 

Bottled vs Fresh Juice

You may be wondering if the health benefits are the same if you drink bottled juice. Yes, it can be! You just need to know which type of bottled juice to choose.

Bottled juices are usually treated to kill pathogenic organisms and increase the shelf life of the product. Some bottled juices are heat pasteurized which means the heat kills bacteria but also destroys nutrients, colour and flavour. A process called High Pressure Processing (HPP) makes bottled juices a great choice if you can’t make it fresh. In this process the juice is subject to a very high pressure which eliminates the pathogens whilst also protecting nutrients and flavour. So, look for labels that read ‘HPP’ or ‘cold pressed’.

Bottom line, fresh is still the best. If you are making your own or going to a local juice bar this is the best option. However, if you are on the go then drinking a bottled juice is still better than none at all so look out for the labelling to see HPP or Cold Pressed as the next best thing.

Do note, if juice is stored for long periods it loses its nutrients. So best to buy fresh and consume straight away.

Juicer vs Blender

Trying to decide between blenders and juicers can be a real minefield. Should you go for one of the popular blenders promising to blitz fruit and vegetables and release nutrition while retaining crucial fibre, or a juicer that claims to extract more goodness from your food than rivals?

Let’s break it down.

Juicing

  • Provides more concentrated amounts of vitamins and nutrients
  • It’s easier absorption of nutrients for the body
  • Depending on how you make it, some juices contain more sugar than sodas
  • The fibrous part of the fruit is removed as only the liquid is extracted
  • It can require some additional time and makes a little extra mess.

Blending

  • Ingredients are pulverised so you simply put the whole fruit or vegetable in with no peeling and minimal cutting is required
  • Blended fruits and vegetables retain all their fibre for healthy digestion
  • There is less food waste as the whole fruit and vegetable is used and there is less clean up
  • The fibrous parts of fruits and vegetables fill you up and also contain antioxidants.

Ultimately what’s the difference?

You Blend for More Fibre

While juice is still a source of vitamins and minerals, straining out the pulp removes most or all of the dietary fibre, which means it’s not as nutrient rich.

Choosing fibre-free juice also means your beverage won’t be as satisfying as it could be. Fibre naturally regulates your blood sugar levels and absorbs water in your digestive tract, which means you feel fuller longer.

Fibre is essential for long-term health too. It absorbs cholesterol in your digestive tract and flushes it out of your body, which is helpful for reducing risk factors for heart disease. Meals high in fibre also keep your digestive system moving and prevent constipation.

What Ingredients to Use

 

Detox drinks and juice smoothies can be made with an endless variety of ingredients, but it’s generally best to include more vegetables than fruits to keep the natural sugars to a minimum. We suggest an 80:20 split. The fewer sweet ingredients you use, the less you’ll crave sugary fruits and vegetables, priming your palate for healthier foods and drinks. It’s a process!

Shanti-Som Wellbeing Retreat best detox juice recipe

Here are some ideas on what to include in your juice:

1. Beetroot packs an antioxidant punch that promotes weight loss, and it gives it a bright invigorating colour.

2. Celery gives subtle vegetable flavour, and naturally cleanses the digestive system of uric acid. There’s a whole movements towards the miraculous healing components of celery and people are healing from all kinds of acute and chronic illnesses.

3. Ginger helps reduce intestinal gas, and aids in the digestion of fatty foods.

4. Apples are high in fibre, are a great immune system booster, and also aid in cleaning the digestive system.

5. Cayenne Pepper acts as a circulatory stimulant, detoxifier, and supports weight loss. Just add a small pinch to get the benefits.

6. Apple Cider Vinegar might help with digestion and the elimination of pathogens and bad bacteria in your GI tract. Plus, the precious acetic acid in apple cider vinegar reduces insulin resistance and liver fat storage. It’s also a powerful ally in the battle against stubborn belly fat. Just a teaspoon will do wonders!

7. Try Using Nut Milks for flavour and to make it more filling. You can consider making nut milks such as almond or get store bought which is also great.

Here a few tips when preparing your juice:

  • When you shop for ingredients, you’ll need a base, these are fruits and vegetables that produce more liquid and add volume. Carrots, green apples, cucumbers and celery make great bases. Then you need to think about what will add a lot of vitamins or colour like leafy greens, beets and other fruits. Last, you might want to add something flavourful like herbs or spices. Add some ginger for a bit of spice or mint for freshness.
  • The more green vegetables you can get into your juice the better! Green juice is an acquired taste just like coffee or wine. So, if you’re brand new to juicing you might want to add a lot of fruit to your juices, but over time you’ll be able to enjoy it with less and less which reduces your sugar intake.
  • You’ve probably heard that our fruits and vegetables are sprayed with pesticides and herbicides. Try to buy organic when possible to minimize such nasties as organic crops must be grown without the use of synthetic pesticides, bioengineered genes (GMOs), petroleum-based fertilizers, and sewage sludge-based fertilizers. There are so many benefits to choosing organic . Things that are safer to buy non-organic usually have a rind or peel like oranges or melons because you’ll need to remove it before juicing.
  • You can store juice in airtight containers in your refrigerator. However, it’s always best to drink your juice immediately to get the nutritional benefits.

Final word- We are all so busy in our every day lives so being able to consume our recommended daily dose of vegetables and fruit can be cumbersome with lots of food prep and time required. When done correctly, a glass of juice can give you an easy and convenient way to achieving your daily nutritional needs.

If you are feeling completely lethargic, bloated and your skin is breaking out, then using juice as part of a periodic detox is also a great way to reset your body. According to Dr.Merrell, author of the book ‘The Detox Prescription’, it’s also important to combine a holistic approach including light yoga practices, basic self-care, beginning meditation and sleep hygiene to reset body, mind and spirit.

 

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#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #marbellalife #team #grateful #marbslife #hotelhospitalityAll of us go through some rough times. And those times may bring up some issues like frustration, depression or anxiety. We can often feel like things are not going to get better, which is overwhelming. However, if you have the patience, you can overcome any situation. Life tends to move in cycles of ups and downs. 
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This particular Buddha was proudly crafted and shipped directly from Bali 🇮🇩 to Shanti-Som Wellbeing Retreat in Marbella 🇪🇸 It’s a labour of love, and a gorgeous way to enter our doors and start your journey of enlightenment! 
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Originally from Holland, Annemarie has been in Spain together with her husband for 24 years, enjoying the beautiful Andalucía climate and lifestyle. She loves the simple things like being home with her pets, relaxing on her terrace and enjoying nature. 
Thank you Annemarie for helping to build Shanti-Som into what it is today! 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #marbellalife #team #grateful #marbslife #hotelhospitalityIf you feel stuck right now or overwhelmed, you should try unplugging. Start with a short disconnect and if that doesn’t work, go extreme and embrace a longer period. Here are some ideas from our Wellness Expert on how to disconnect every day:
- Unplug by going on a walk. Move your body and connect your mind to your movement. If that doesn't work, try listening to a podcast. 
- If something feels off, go out into the sunshine and get some fresh air. Lift your face to the sun and just breathe. 
- When you find yourself angry or demotivated, increase how much time you sleep. Rest matters. Sleep more. Mediate more. Or take afternoon naps more.
- If all the tips above don’t help you unplug, that could be a signal it’s time to take a holiday and travel. Reboot yourself with some positive energy and get inspired by a change of scenery. 
Your life will never be the same again after you’ve learned to treat your mind like an electrical appliance and unplug it regularly. Give it a go! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbella #unplugShanti-Som Wellbeing Retreat is a family owned business with personalised care being at the heart and soul of what we do. Intentionally keeping it ‘small’ with only 15 rooms allows us to provide a warm cosy community for those needing a reprieve from their busy daily lives. 
It brings us so much joy to welcome you and walk in this wellness journey together 🌼 
#supportsmallbusiness #family #wellnessretreat #wellbeingescapes #shantisom #shantisomwellbeingretreat #yogaretreat #marbslife #marbellalifestyle #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #marbella #marbs #spainholidayBeatriz is our beauty therapist with the most magical healing hands. She started working at Shanti-Som in 2014 and fell in love with holistic wellness and helping others achieve 'Zen'. She is fascinated by the way we can reach overall health and happiness from the inside out, and genuinely hopes each guest can achieve this. Beatriz is an expert in making our guests feel at ease as their worries are washed away and they transform into a relaxed state. 
Beatriz also has a passion for animals and her family means everything to her 💙
Thank you to Beatriz for making our Wellness Team all the more healing with that soulful ease. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #holistichealth #wellness #beautytherapist #spamarbella #marbellalife #grateful #team #marbslife #hotelhospitality"Yes" is such a nice word. It instantly gives a positive emotion and desired connection. The problem with saying 'yes' all the time is we keep adding to our 'mental load', and soon there is a wall between what we actually need to thrive and be happy. 
Saying 'no' is a handy, magic word which can protect you and your boundaries. This can be a really difficult word to say. You might need to practice it slowly. After all, the guilt of saying 'no' could cause you a lot of anxiety. 
How about starting with a stranger, or someone you seldom meet. Step by step drop the 'no' word in with close friends, colleagues, your boss, and finally the toughest ones - your family members. Explain why, and offer alternative solutions. Slowly the scales will tip, and we hope you find yourself saying 'yes' to YOU more than anyone else! 
#mindfulmonday #selfcaretip #burnout #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #quotes #coaching #mentalhealth #personaldevelopment #wellnessretreat #wellnessmarbellaIt’s often best to not over work your  ingredients, especially when you have beautiful fresh produce. 
Here’s our house marinated salmon, accompanied with fresh leaves and citrus fruits. Very simple but very delicious! Bon appetite! 🍋
#healthyfood #freshfood #citrusfresh #marbslife #marbellalifestyle #shantisomwellbeingretreat #marbellarestaurants #wellnessretreat #foodies #healthcoach #simplerecipeAudrey is Shanti-Som's resident Yoga Instructor. To be honest she's a lot more than that to our guests as she guides them on a journey of self discovery and awareness. Audrey believes in a holistic approach to wellness where physical, mental and emotional wellbeing are all connected. She hopes through the practice of Yoga, guests discover the best version of themselves, to live a more peaceful and joyful life, and to find the grace and kindness to be better to others. Audrey's genuine and personable nature sparks a lot of inspiration and motivation in her classes. As she comes up to her 3 year anniversary with Shanti-Som, we would like to say a big thank you to her for helping our guests discover a more happy, calm and confident way of being. 
Audrey loves spending time in nature and when not teaching Yoga she can be found hiking, camping or travelling. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessretreat #yogaretreat #yogalife #yogateacher #holistichealth #wellnessteam #marbslife #grateful #team #marbellalife #hotelhospitalityBeauty is being exactly who you are. Beauty is believing in yourself and remembering that you are worth it. Beauty is being kind to others and also being kind to yourself. Beauty is being able to give and receive love. Beauty is accepting yourself for who you are and standing tall in that truth. 
It begins by simply being yourself 🌼
#mindfulmonday #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #coaching #personaldevelopment #love #wellnessmarbella #quoteoftheday #wellnessretreatNur will be the one who welcomes you with a big cheerful smile at our Reception. Making our guests feel at home is her love and talent. Nur is a curious and outgoing team member who enjoys meeting guests from all over the world. This taps into her love for travel, exploring new places and cultures. She is passionate about living in the moment, self development and personal growth. Thank you to Nur for her dedication to hospitality and providing a superior guest experience at Shanti-Som. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessteam #wellbeingretreat #grateful #team #retreatspain #marbellalife #travel #hotelhospitalityEvery day is a fresh start. Slow down, let the worries of yesterday go. Today is what matters, and you are in control! 🙌
#mindfulmonday #gratitude #actwithgrace #selfcare #inspiration #tbt #yogaretreat #meditation #positivevibes #peresonaldevelopment #coaching #energyhealing #lifegoals #retreatyourself #wellnessmarbella #marbellalifestyle #quoteoftheday #inspiration #wellnessretreatWelcome to our Yoga Retreat. We encourage you to disconnect from the world and learn to be comfortable ‘just being’ yourself. No social or work pressures as you disappear into a world of movement, relaxation and pampering. Let someone else take care of your meals, schedule and be guided by our Wellness Team. With two Yoga sessions and meditation every day, you will find yourself walking taller, leaner and with more confidence.
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat #marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #yogaholiday #retreatlife #wellnessescapes #luxurywellnesstravel #selfcare 
🎥 @a_touch_of_tinksJuan Antonio has been part of our team since 2013 and is at the heart of our Retreat in the Shanti-Som kitchen as Head Chef. His signature dishes have become staple menu items that repeat guests look forward returning to, time after time. After tasting one of Juan Antonio's meals, you’ll be pleasantly surprised by the heartiness and complexity of flavours, which is contrary to what people believe is served at a Wellness Retreat. In addition to cooking, he loves cinema and music. 
Thank you Juan Antonio for bringing life and joy to 'healthy eating'. 
What are your favorite dishes on our menu?
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #meettheteam #chef #cookingishismusicIt’s Monday again and are you moving at a million miles an hour to get everything done? Trying to please everyone? Often our weeks are tiring and to make our weekends exciting we over stretch our commitments. 
Today we ask you to stop. When we over commit, stay in places we don’t want to be or be around people who diminish our energy we create unnecessary negativity. 

Try for this week, just do YOU! Do the things that make YOU happy! 💫

If you struggle with this, what is stopping you from saying ‘no’ to the things you don’t want to do? Leave a comment 👇 
#mindfulmonday #selfcare #doyou #behappy #inspiration #tbt #yogaretreat #doyoga #meditation #positivevibes #energyhealing #personaldevelopment #coaching #lifegoals #retreatyourself #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingFinally #friyay! 
Have a RELAXED WEEKEND, TAKE CARE of you, get enough ME-TIME and keep in mind that there well be ONE HOUR EXTRA on sunday with time-change for those living in CET! ⏱️

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #weekend #timechange #relaxOur next member on #teamthursday is someone who acts more likely behind the scene: VALENTINA TUDOSE - most of the people know her as „Tina“. 

She is one of our lovely fairies from the housekeeping team who ensure that our guests find everything in perfect order and cleanliness, so they are able to concentrate entirely on themselves, their process and their relaxation. ✨

Tina says that she loves to be in nature and when she came to Shanti-Som in 2016 for the very first time the first thing she thought: Oh wow, that nature here! After 6 years she is still grateful every day when she comes up to work or looks out of a window that she can work in such a lovely place. 

Thank you Tina for your work! We are so happy to have such a warm-hearted person on our team 🙏🏼

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #housekeeping #teamwork #naturelover #natureNATURE IS THE PUREST PORTAL 
TO INNER PEACE: ‘SHANTI‘. ✨ 
- Angie Weiland Crosby -

Lucky us, that our small sanctuary is deeply rooted in lush, flourishing nature to make it even easier for you to walk on the path towards your own ‘Shanti‘.

We can’t wait to welcome you here and guide you! 🙏🏼

#innerpeace #nature #shanti #healing #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWe think, that you can count the total amount of rain days here in Andalusia on both of your hands.
BUT if it rains, we see it as natural refill for brand new SHANTI-SOM bottles. 😉💦
On the other 355 days with ☀️ you can refill your bottle at one of several dispenser around our hotel for free. 
And the best thing: when you stay 5 nights or more, you get the bottle for free! 
That is what we call a #sustainablesunday 
- we hope, you have a relaxed one! 🧘🏽

#sustainability #refill #refillyourbottle #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingOur next team member on #teamthursday is JUAN ARANA TORRES, one of our lovely hosts in the restaurant. 
With a never fading smile, Juan serves at Shanti-Som since 2017 already. If he can not be with his Shanti-Som family and bringing his passion in serving you your favorite dish, he loves to be with his own family most. Especially with his little daughter. 
We appreciate your warm-hearted service for all of our guests, Juan!

#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teammember #stafflove #appreciationJUST SOUND ON: Get your daily dose of SHANTI here by listening to nature and water for only a couple of seconds. 
💧🌴
And soak in a little bit of Andalusian sun rays… ☀️
Have a lovely day! 💙

 #shanti #getshanti #relax #relaxation #soundon #healingenergy #heamingvibrations #wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingWhat we mean when we talk about our 
„HIDDEN SANCTUARY DEEP IN NATURE“.

When you enter our gate you will immediately feel a glimpse of your „SHANTI“, your INNER PEACE, because the nature around us gives us access to our very own nature. 

Can you feel it? 🌴☀️🌿

What is the most important thing for you to find your SHANTI? ☮️

#innerpeace #shanti #truenature 
#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing

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