90DAY_NISH_Nutrition plan

90-DAY NISH
NUTRIENTS PLAN

I believe that nutrition matters more than we realise, and what we put in our
bodies will either feed health or feed disease.
DISCLAIMER
I’m not a nutritionist and I make no health claims. This post and all other
posts of mine are for informational purposes about healthy eating only and should
not be considered medical advice.

TABLE OF CONTENT

WHY 90 DAYS?
I do realise that everything today needs to be fast, short and
sweet. And with you as the customer, you are still, as they say, king.
When it comes to your health, short, fast and sweet will not do the
trick. The body works the way it works.
Hair grows at an average rate of 1-1.5 cm per month. Best case scenario
will give you 4.5 cm of growth in 90 days.
Regenerating cells take up to 28 days. By being consistent with your
nutrients plan, you give your body the time to adjust to the change and
prepare for better.
This is why... 90 days. But this doesn't mean that you stop after the 90
days

WHY A NUTRIENTS
PLAN
This 90-DAY NISH nutrients plan is a guide that will help you
to create a routine . With this routine, you give your body the
building blocks it needs to make healthy hair.
The Nutrients plan is not a meal plan. In the Nutrients
plan, we focus on the inside. This means that we first get rid
of the toxins with a detox, then we balance the gut (this is an
ongoing process) and then we add nutrients that will help
you in reaching your hair goals.
After the 90 days, you will have a routine that you can
use for the rest of your life! I hope that this plan helps you to
consciously add the right nutrients to your body. Not only
because of your hair but also for your overall health.

BEFORE YOU START
Documentation is key to see your progress.
Before you start, write down what the condition of your hair
is. Take the time to fully describe, take a picture and keep it.
Do the same on day 45 and on day 90.

Let the food be
your medicine
and medicine
your food

Nutrition is the fuel for our body. They are the building blocks our body needs to be able to make
healthy hair, nails and skin.
Unfortunately, many people are using– and mostly failing - an outside in approach, instead of an
inside out approach.
Healthy hair, nails and skin come from the inside. But still, when someone has a scalp, hair or
skin problem, they address it from the outside. This is perfectlyunderstandable, since that is
what you see first.
But buying the 7th shampoo to fight dandruff or the hair loss oil, is like treating a symptom.
Nutrition and eating consciously for healthy hair will give your body the building blocks it
needs. In return, your body gives you better results: healthy hair, glowing skin and stonger nails.

The steps
First step in the 90-DAY NISH NUTRIENTS plan is DETOX.
First, we detox with a product called Psyllium. We use this for 3 days in a row. Make sure
you always drink enough water. We use Psyllium because they are also a prebiotic.
After the prebiotic step, we do a juice detox for 7 days. Make sure that during the detox,
you cut back on meat, carbs, sugar and processed food. Eat enough cooked vegetables,
fruits and drink enough water during this whole period.
Then, we move on to balance the gut. We do this with Probiotics and finally we add
nutrients to our diet. To boost and strengthen your hair growth. All from the inside, the
way it is supposed to be.

90-DAY Nutrients Roadmap
Add Nutrients
Supplements are a great
way to add Nutrients to
the diet
DETOX
Get rid of toxins and
waste in the body
Balance your gut
A healthy gut is a healthy
you. And even your hair
will benefit from it

PSYLLIUM DETOX
PSYLLIUM:
This prebiotic is best used on an empty stomach in the morning. Take 1 teaspoon and
dissolve it in one full glass of water. Drink immediately. Repeat this after 15 minutes
(second glass).
Make sure you drink enough water when doing the Psyllium cleanse. You can use this
cleanse up to 7 days, but do not overdo it. If you have health issues, ALWAYS seek advice
from your medical doctor before starting a nutrition/nutrients plan.

DETOX JUICE
DETOX JUICE
Most detox juices can be used throughout the whole day. Best is to start your first glass of
detox juice in the morning on an empty stomach. After the first glass, you can drink
another glass before taking your lunch or dinner.
Detox juices are tasty and an easy way to add nutrients to your body and get rid of
toxins and waste at the same time.

BALANCE GUT WITH KEFIR
KEFIR
During the 90-DAY Nutrients plan, we use kefir (milk or water kefir) as the probiotics.
They are easy to make and can be kept in the fridge for up to 14 days.
Milk kefir can be used in the morning. Water kefir can be used the whole day.

NUTRIENTS CALENDAR

DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
PSYLLIUM
DETOX
PSYLLIUM
DETOX
PSYLLIUM
DETOX
REST
REST
DAY 6
DAY 7
DAY 8
DAY 9
DAY 10
REST
DETOX
JUICE
DETOX
JUICE
DETOX
JUICE
DETOX
JUICE
DAY 11
DAY 12
DAY 13
DAY 14
DAY 15
DETOX
JUICE
DETOX
JUICE
DETOX
JUICE
REST
REST

DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
REST
REST
REST
REST
KEFIR
DAY 21
DAY 22
DAY 23
DAY 24
DAY 25
KEFIR
KEFIR
KEFIR
KEFIR
KEFIR
DAY 26
DAY 27
DAY 28
DAY 29
DAY 30
KEFIR
KEFIR
KEFIR
KEFIR
KEFIR

DAY 31
DAY 32
DAY 33
DAY 34
DAY 35
KEFIR
KEFIR
KEFIR
KEFIR
KEFIR
DAY 36
DAY 37
DAY 38
DAY 39
DAY 40
KEFIR
KEFIR
KEFIR
KEFIR
KEFIR
DAY 41
DAY 42
DAY 43
DAY 44
DAY 45
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK

HALF WAY
THERE
You are now half way in the 90-Day
NISH journey. By now, you have
cleansed and detox . With the
kefir, you are on your way to balance
your gut. The kefir is a great
and easy way to do this. It is also
something that you can keep using
without interruption.
You also by now, are using the
fenugreek tea. This will help you to
strengthen and give you more
volume to your hair.

DAY 46
DAY 47
DAY 48
DAY 49
DAY 50
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 51
DAY 52
DAY 53
DAY 54
DAY 55
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 56
DAY 57
DAY 58
DAY 59
DAY 60
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK

DAY 61
DAY 62
DAY 63
DAY 64
DAY 65
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 66
DAY 67
DAY 68
DAY 69
DAY 70
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 71
DAY 73
DAY 73
DAY 74
DAY 75
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK

DAY 76
DAY 77
DAY 78
DAY 79
DAY 80
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 81
DAY 82
DAY 83
DAY 84
DAY 85
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
DAY 86
DAY 87
DAY 88
DAY 89
DAY 90
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK
KEFIR
FENUGREEK

DAY 90
Last day of the program. This, however, does not
mean last day of your nutritentd plan. You have
come so far.
I am sure that if you stick to this plan, by now, you
have seen a change in your hair. You have
consciously been giving your body the building
blocks it needs for healthy strong hair.
Put side by side the picture you took 90 days ago
and put it next to today's picture. Describe your
results

DETOX

Your diet can "make" or "break" you. Make healthy choices for your
diet that will not only be beneficial for your hair, but for your overall
health.
DIETARY
CHANGES
When detoxing, it is important to eat healthy. By changing some
habits while you are detoxing, and even after the detox, you help your
body to stay in a better shape.
Detoxing helps to get rid of toxins and waste in the body.
During the first 4 weeks of this nutrition plan, reduce (or completely
avoid) wheat and dairy products, avoid oily or deep-fried food, and
try to eat lighter grains like quinoa and millet instead. Use vegetable
milk, and cooked veggies . If possible, reduce the intake of meat (for
instance only eat meat during the weekend).

What is detoxing?
Detoxing is a way to get rid of the toxins or waste that is in our body. We get exposed to
so many chemicals, either through the food we eat, the air we breathe, the chemicals in
our cosmetic products and cleaning agents. These substances are very harmful and can
cause damages to the kidneys and liver.

What is detoxing?
There are different detox diets which range from total starvation fasts to juice fasts,
food modification approach and the use of laxatives, diuretics, vitamins, minerals and
cleansing foods. Some detox diets may limit energy and nutrients intake.
There are several methods and recipes for detoxification.

What is detoxing?
Detoxing should be a conscious decision. Taking a detox because it is "hip" will most of the
time not give you the results you want or expect.
It should be something in your lifestyle with a specific goal. Aim to reach your goal. Take it
seriously. Take the steps you need to take.
Before you start, eliminate alcohol, caffeine, cigarettes, saturated fats and refined sugar
because they prevent the healing process.
Then, once you are ready, take the following steps.

1. Eat lots of fiber like brown rice and lots of
organic vegetables like beets, cabbage,
broccoli and seaweed.
2. Take Vitamin C to help the body
manufacture glutathione which is a liver
compound that drives toxins out.
Steps to
Detox
3. Take herbs like dandelion roots, milk
thistle and green tea.
4. Take a deep breath at intervals to help
oxygen circulate throughout the body.
5. Make sure you drink at least 1.5 liters of
water every day.

6. Engage in hydrotherapy by taking a shower
for five minutes to allow water fall from your
head to your toes. Do it three times and when
you are done, take a 30 minutes nap.
Steps to
detox
7. Dry brush your skin or engage in foot baths to
remove toxins from your pores.
8. Sweating can help you eliminate waste in
your body.
9. Engage in exercise every day for example one
hour yoga per day.
10. Consume detox diets like vegetable detox,
simple fruit, sugar detox or smoothie cleanser.

Through the years, the food we eat , especially if it is a lot of
poor-quality food, can clog or stuck the inside of your gut.
Why we need
to detox
This prevents your gut to break down the nutrients
properly. This prevents the absorption of nutrients as well as
the removal of wastes.
If this continues for a long time, the toxins stuck in the gut
can begin to leach back into your system. This can cause some
very uncomfortable side effects such as headaches, fatigue
and skin eruptions like acne, hives, and yes, even hair loss.
We need to detox every now and then to push out the toxins
out, to get rid of the waste and to give our body the chance to
reset itself.

DAY 1-3 PREBIOTICS

Prebiotics are friendly types of carbs
(mostly fiber) that feed the healthy bacteria
in our gut. They are like fertilizer for the
bacteria you already have in your gut.
What are
prebiotics
A diet containing both pre- and probiotics
will help you balance out your gut
bacteria (gut flora).
With this, your body will experience less
inflammation and will be able to take up
more nutrients.

Take 1 tablespoon of
Psyllium husk and mix it in
a glass of water.
Day 1, 2 and 3
Immediately drink it .
Make sure you drink at least
1.5 - 2 liters of water . If
possible, drink more.

After the 3 days of Psyllium , we rest to give our
body the chance to do what it needs to do.
For the next 3 days (day 4, 5 and 6) you "rest".
Day 4-6 detox
rest
Meaning, you do not use the Psyllium, but of
course you keep on eating consciously. Drink
enough water and prepare for the next step.
Eat lots of cooked vegetables, eat fruits (raw
vegetables are harder to digest)
Drink bouillon /chicken broth

Day 7 – 13 Detox juice
On day 7, we continue with a detox juice. While doing this, you can have your regular
meals but keep in mind that eating light, healthy and nutritious will give you the best
results.
You can use the detox juice for up to 7 days. 1-2 full glasses per day is enough.
The recipes I share with you here are tasty, effective and easy to make. Don't forget to
give me feedback when you use one of these detoxes. And don't forget to keep drinking
enough water.

Before we move on and start to balance our gut,
we take another short break. During the break,
as always, keep drinking enough water.
By now, if you had a sweet tooth, that craving
should be less than when you started.
Day 14- 18 rest
If not, after balancing your gut with the
probiotics, it will definitely help you with that.
During this break, take your time to reset body,
mind and soul.
I suggest meditation, relax, get a massage, read a
good book.

Day 19
and onwards
Adding probiotics should be something
that you do for a lifetime. Balancing
your gut is not something you do for a
short period of time. It should become a
habit.
Starting from day 19, you can start
adding probiotics to your diet. You can
choose to take breaks, but for sure, it is
something that you keep going.

PROBIOTICS

Probiotics are bacteria found in certain food
or supplements. They are considered "good
bacteria " and live in our colons (gut).
Probiotics help to push out the "bad
bacteria".
What are
Probiotics
A diet containing both prebiotics and
probiotics will help to balance your gut
bacteria (gut flora).
With this, the body will experience less
inflamation and be able to take up more
nutrients.

Why
probiotics?
You have heard me say many times that healthy
hair comes from the inside. By adding
probiotics to your diet and balancing your gut,
your body will be able to take up more nutrients.
The result of this is that there will be more
nutrients in your bloodstream for all organs to
share.
Let's take an example: Let's assume that your gut
is clogged and does not have the ability to take
up the maximum amount of nutrients into the
bloodstream. If the maximum was 100 but with
your clogged pores, it drops down to 25. What
would happen? First of all, this means your body
is now having a deficiency of nutrients.

Nutrients go to the organs that need it the most.
This would be our heart, lungs, liver etc. Sharing
25 would mean that all these organs will get less
of what they should be getting. What is left will
go to your scalp to feed your follicles.
Why
probiotics?
But let's be honest. If you do not get enough on a
daily basis, this means that your body is being
derived from the necessary nutrientsevery day!
And although our body is resilient and you will
not notice it in the first week, by the time your
body starts showingthe sign of the deficiency, it
may already have caused severe issues such
as: hair loss, dry itchy scalp and much more...

INTRODUCING
KEFIR
D URING T HE 9 0-DAY NUT R I ENT S
WE ARE US I NG K EF I R AS PRO BI O T I C S

TWO TYPES OF KEFIR
Milk kefir and water kefir

Kefir grains is multiple strains of "GOOD bacteria"
that colonize the gut, repopulating it with more good
bacteria that it needs to heal and function optimally
WHAT DOES
KEFIR DO
Probiotics are considered the "Good Bacteria".
They help to push out the "Bad Bacteria" and help
balance the gut.
Janine van Throo-Natural Hair Therapist
www.sisaycosmetics.com

BENEFITS OF
KEFIR
High in nutrients and probiotics, it is
very beneficial for digestion and gut
health
Kefir may contain up to 61 different
micro organisms, making it a much
more potent source of probiotics than
many other fermented dairy products.
Kefir made from dairy is an excellent
source of calcium, and full-fat dairy kefir
also contains vitamin K2. These
nutrients have major benefits for bone
health.

BENEFITS OF
KEFIR
Regular intake of probiotics can be a
great way of helping your hair grow,
as each hair is surrounded by
nourishing blood vessels,
and probiotics attack pathogens
(agents of disease) to keep your
blood healthy.
Healthy blood results in
nourished hair and can promote hair
growth.

Janine van Throo- Natural Hair
Therapist www.sisaycosmetics.com
There are many success stories of people drinking
kefir and it dramatically decreased their eczema
and psoriasis patches.
It also minimizes the frequency of outbreaks.

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

STRAIN THE
KEFIR .
SEPARATE THE
GRAINS FROM
THE WATER
PUT THE GRAINS IN A
JAR AND ADD SUGAR
WATER
KEFIR DRINK AFTER
FERMENTED FOR 24 –
48 HOURS
Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com
YOUR KEFIR DRINK
IS READY TO USE

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist
www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

Janine van Throo- Natural Hair Therapist www.sisaycosmetics.com

ADDING
NUTRIENTS

ADDING
NUTRIENTS
Balancing the gut is one of the most important steps in this
journey. The result of a balanced gut is less or no
inflammation and better absorption of the nutrients into
your bloodstream. More nutrients means betterresults.
But it is not only about adding nutrients. It is also about
getting rid of the waste. Some nutrientshave the ability to
do this.
We add nutrients to increase the results for reaching your
hair goals.
Adding these extra nutrients are optional but highly
recommended. Make sure you always consult your
medical doctor before starting a nutrients plan.
The nutrients are never a replacement of a regular healthy
diet.

FENUGREEK
FENUGREEK - optional
Fenugreek is a herb that can be used for many different problems, such as loss of
appetite, upset stomach, constipation, inflammation of the stomach. It is also used
for diabetes, painful menstruation, polycystic ovary syndrome and obesity.
But did you know that Fenugreek has tremendous benefits for your hair?
Consuming fenugreek tea / water will promote hair growth and improve hair volume.
For the Fenugreek tea, you can use both the seeds or the powder.

MSM
MSM – optional
MSM, also known as the beauty mineral, stands for methylsulfonylmethane and is a
compound that is rich in sulfur with anti-inflammatory properties
MSM can be used as a supplement for increasing hair growth.

NUTRITIONAL YEAST
MSM – optional
MSM, also known as the beauty mineral, stands for methylsulfonylmethane and is a
compound that is rich in sulfur with anti-inflammatory properties
MSM can be used as a supplement for increasing hair growth.

MORE
VOLUME
WITH
FENUGREEK

Stonger and fuller hair
If stronger and more volume is one of your hair goals, then Fenugreek is your best bet.
A simple way to help your body to get more volume, is drinking Fenugreek tea every
morning, on an empty stomach.
You simply make fenugreek tea by using either fenugreek seeds or fenugreek powder. I
personally use the powder since I think that is easier to use.

USING FENUGREEK SEEDS:
1 teaspoon of fenugreek seeds
FENUGREEK
TEA RECIPE
Pour hot water over the seeds and leave
them to soak for 5 minutes. Consume the
water/tea.
FENUGREEK POWDER:
If you use fenugreek powder, you only need
½ teaspoon. Place the powder in a cup and
pour hot water over the powder. Leave to
soak for at least 5 minutes, then consume.
You may choose, if you can take the taste, to
consume the soaked powder too.

Fenugreek
routine
When you start with Fenugreek, make
sure to use it for 30 days in a row. After
the first 30 days, you can then use it in in
steps.
The routine I currently use is 7 days of
fenugreek tea, 7 days rest. Simply put,
every other week I use the tea on an
empty stomach.

TRICKING YOUR DNA FOR
LONGER GROWTH WITH MSM

TRICKING YOUR DNA FOR LONGER
GROWTH WITH MSM
MSM, also known as the beauty mineral, stands for
methylsulfonylmethane and is a compound that is rich in sulfur with
anti-inflammatory properties.
MSM is particularly good for symptom relief related to allergies,
athletic injuries, digestion, and for skin problems such as acne,
sunburn, and scars.
Methylsulfonylmethane occurs naturally and is found in a variety of
foods, such as green vegetables, garlic, seafood, onions and milk.

MSM can be used as a supplement for
increasing hair growth. It elongates the
anagen phase of the hair growth cycle.
TRICKING
YOUR DNA
FOR
LONGER
GROWTH
WITH MSM
The anagen phase of the hair growth cycle is
commonly referred to as the growth
phase. It is said that MSM can help you trick
your DNA, since it lengthens the anagen
phase. As a result, your hair has a longer
growth phase.
I recommend MSM powder. You can take up
to 4 teaspoons per day. Always make sure
you take this together with vitamin C (add it
to fresh orange juice or other juice with
Vitamin C).

Add the amount ( ½ - 4 teaspoons) of MSM to
a glass and add water, orange juice or other
fluid (no milk or dairy products).
HOW TO USE
MSM
Dissolve the MSM and drink. Make sure to
drink enough water when using any
nutrients.
If you decide to start with MSM, start with
½ teaspoon per day and slowly increase
the amount after 2 weeks.
Do not use MSM for longer than 3 months
in a row. This might
cause intoxication and may even result in
hair loss.

The use of MSM is optional. If you decide to
use MSM, make sure that you do so after you
have balanced your gut with kefir for at least
30 days.
HOW TO USE
MSM
MSM can be used daily. You don't have to
take it on an empty stomach, but I do advise
that you take it in the morning. If possible,
drink 1 glass in the morning and one in the
evening.
Do not use MSM too long. The maximum I
advice to use MSM is 3 months in a row. After
3 months, make sure you take at least a 3
months rest before starting again.

NUTRITIONAL
YEAST FOR
HAIR

What is it?
Nutritional yeast is grown on several sources such as Molasses, sugar beets and whey.
Nutritional yeast is similar to the yeast that you use in baking, but the nutritional
yeast undergoes a drying and heating process to make it inactive.
Nutritional yeast is an excellent source for Vitamins, minerals and high- quality
proteins. It is also a great source for vitamin B-3, potassium, calcium, and iron
nutritional yeast can combat brittle nails and hair loss.

BENEFITS OF NUTRITIONAL YEAST
It's an ideal source for healthy hair and nails because it is rich in vitamins B1, B5, B8, B9
and minerals
Nutritional yeast is an excellent source for Vitamins, minerals and high- quality
proteins. It is also a great source for vitamin B-3, potassium, calcium, and iron.
It has 18 amino acids and 9 grams of protein in 3 tablespoons
nutritional yeast can combat brittle nails and hair loss.
Use nutritional yeast to add especially B-vitamins to your diet. A few Tablespoons has
well over 100% of the recommended daily intake

HOW TO USE NUTRITIONAL YEAST
By regularly consuming yeast, you will notice that your hair will become stronger and
shinier.
Due to its cheesy, nutty flavor, nutritional yeast can be added to just about all your meals
and snacks . Simply sprinkle the flakes in soup or over salads. You can even sprinkled it
over your popcorn.
If you decide to use Nutritional yeast daily , do not use it longer than 3 months straight.
After 3 months take a break of at least 2-3 months before you start again.

RECIPES

BEETROOT JUICE
DETOX DRINK

This vibrant detox juice is loaded with antioxidants, vitamins and minerals and
it will help stimulate the body’s natural detoxifying process.
AN EASY WAY TO BOOST YOUR IMMUNE SYSTEM

MAKES 1-2 SERVINGS
Place all of the
detox drink
ingredients
in the juicer
and juice.
Pour over ice and
enjoy.
Store in mason
jars in the
refrigerator.

WHAT IS BEETROOT GOOD FOR?
Beetroot benefits your whole body!
Beets are rich with vitamins (folate),
minerals (potassium and iron),
antioxidants (vitamin C) and fiber.
Betalains are the reddish pigments
found in certain fruits and vegetables
(like beets).
These betalains are rich with
phytonutrients that provide
antioxidant, anti-inflammatory and
detoxification benefits.

‣Improves Blood Flow
‣Reduce Blood Pressure
‣Detoxifies the Liver
‣Helps with Iron
Deficiency and Anemia
‣Good for Muscles (may
increase muscle strength)
‣Treats Inflammation

HOW TO MAKE
BEETROOT
JUICE
A GUIDE ON HOW TO MAKE YOUR OWN
BEETROOT JUICE.

BEETROOT JUICE
EASY STEPS TO MAKE YOUR OWN
BEETROOT JUICE.
Janine Van Throo- Natural Hair Therapist
www.sisaycosmetics.com

BEETROOT JUICE
• MADE FROM RED BEETROOT, APPLE , LEMON, CARROT AND
GINGER.
• IT IS ONE OF THE HEALTHIEST JUICE RECIPES.
• YOU CAN MAKE YOUR OWN BEET JUICE.
Janine Van Throo- Natural Hair Therapist
www.sisaycosmetics.com

WHAT YOU NEED
• 1 SMALL RED BEETROOT.
• 1 LARGE APPLE OR (2 SMALL APPLES).
• 2 CELERY STALKS
• 1-2 CARROTS
• ½ LEMON OR LIME
• ½ INCH SMALL PIECE OF GINGER,PEELED.
Janine Van Throo- Natural Hair Therapist
www.sisaycosmetics.com

PROCEDURE
• WASH ALL VEGETABLES AND FRUITS IN RUNNING WATER
AND PAT DRY THEM.
• PEEL AND CUT BEETROOTS INTO LONG SLICES. CUT APPLE
INTO LONG PIECES AND REMOVE THE CORE. PEEL AND CUT
CARROT INTO PIECES. CUT CELERY INTO LONG PIECES.
• PUT GLASS OR CONTAINER UNDER THE NOOZLE OF A JUICER
AND TURN IT ON.
• PROCESS ALL INGREDIENTS EXCEPT LEMON ALTERNATIVELY
THROUGH THE JUICER.
• SQUEEZE THE HALF LEMON INTO THE PREPARED JUICE
AND STIR.
• POUR INTO CHILLED SERVING GLASS AND SERVE.
• DRINK IT IMMEDIATELY.
Janine Van Throo- Natural Hair Therapist
www.sisaycosmetics.com

TASTE : SWEET
AND REFRESHING
Janine Van Throo- Natural Hair Therapist
www.sisaycosmetics.com

YOUR HOMEMADE
BEETROOT JUICE IS
READY.
Janine Van Throo-Natural Hair Therapist
www.sisaycosmetics.com

Recipes water
kefir

Recipes
milk kefir