Tricks & Tips on Juicing from the Chop Shop Café

The juicing craze has gone nationwide and has spawned many home juicing enthusiasts. While juicing is a healthy option for everyone it can be a daunting task that quickly loses its luster for the ‘home juicer’. Mix-Master Matt, of Sutra’s Chop Shop Café, has been juicing for over 20 years and offers these simple tips to help the kitchen juicer.

  

Plan in advance: The easiest way to develop good juicing habits is to always be prepared. Having vegetables and fruits in the house when the urge to juice strikes will assist you in developing good habits. Keep the fridge stocked with items you can juice within 7-9 days from date of purchase.

Buy organic: Organic vegetables carry the least amount of risk for juicing. As a rule of thumb it is best to avoid any grocery store produce, including Sprouts, Whole Foods, and Trader Joes. Farm fresh and local produce will provide an incomparable flavor when matched to grocery store produce.

Wash and soak: The best flavors will come out of your produce if it is thoroughly washed to remove any solids and dirt. Any residue can make your juice bitter and gritty.

Juice hungry: Juice only on an empty stomach, early AM and/or after a workout is best. Your body and easily and effectively absorb the nutrients when it is not distracted.

Finish it: The nutrients released when juicing are best when introduced to your body immediately. Preferably your juice should be consumed within 20 minutes of juicing, no more than an hour if refrigerated. Juicing in small quantities, as opposed to storing large portions in the fridge, presents the nutrients to your body while they are still in their optimal state.

Clean up quickly: Yes, clean-up is the worst. Many decisions to juice are not based on having time to juice, but rather on having time to clean-up. Unfortunately, this is a necessary must with home juicing and should be completed as quickly as possible. Nothing is more frustrating as grabbing your juicer to find hard, crusty, green gunk plastered to the inside.

Don’t panic: When first starting to juice you may find some very colorful and explosive displays taking place in the privacy of your bathroom. Do not worry, this is totally normal. Raw juice has the power to naturally detox the body and balance its needs. If your regular diet lacks fiber, for example, you may find yourself with a stomachache after juicing. These symptoms are not the cause of bad juice, but actually your body adjusting to a healthy transition. Symptoms pass within a few days of regular juicing.

Balance your greens: Green drinks seem to be all the rage these days. While a wonderfully healthy option, greens can pack a lot of punch. A good rule of thumb when working with dark, leafy greens (spinach, kale, parsley) is the 2/3 rule. Greens are naturally bitter and can be a shock to the body, by cutting your recipes with carrots, apples, or citrus your greens should only make up 2/3 of the juice. Easier to pallet and easier for your body to digest.

Be creative: Have fun, experiment, be creative. Mix different fruits and vegetables and play with flavor, play with color, and play with texture. A common misconception is that the healthiest juices are all brown in color, this is not true. An easy way to keep juicing fun and healthy is focus on colors; make green drinks in the morning, red juices in the afternoon, orange in the evening. Be bold!

Your juicer: Buying a juicer is like buying a car; no one really cares the make or model, the only thing that matters is how well it drives. Centrifugal, masticating, auger, and blending are all a very effective means to creating fresh, nutrient rich, raw juice. Find one that seems to fit easily with your goals and feel confident with your decision; it’s really not that big of a deal. 

Have fun and keep on juicing!!

Enjoy the Ride

Life is crazy, without a doubt. No one can argue this simple fact. The madness of our day-to-day details; balancing work and play, managing unexpected drama, maintaining relationships, keeping our commitments, accountability, responsibility, all have the power to overwhelm and cripple any emotionally stable, overwhelming healthy, energetic adult. We all tend to measure the success of our day by determining how well we managed any unwanted tragedies that crossed our path. 

Sometimes we all need a humble reminder, a subtle over-the-shoulder wink, to simply ‘enjoy the ride’. Everything, no matter the proportion, is exactly as it should be, always. Stress won’t improve our situation. Worry can’t accelerate our desires. Fear can alter our outcome. Set yourself free, stay on course, and remain an obedient servant to your soul’s journey.  When we are clear with our intentions and straight forward about our desires there is no need to exhibit one ounce of anxiety in regard to the outcome. The beginning and the end are none of your business, but the journey is yours to enjoy!

Hues of History

Almost daily we receive complements on the daring interior design of Sutra. A casual chaotic blending of old meets new, polished corrosion, and refurbished chic, which we have lovingly come to reference as “Deco Punk”.  A major component of this innovative style is Sutra’s color palette, which interestingly enough, has its own unique story…

Sutra’s signature color palette is grounded in the vibrantly attractive Aqua Sky and Deep Wine hues, representing a sense of tranquility in everyday life. The marriage of the rugged exposed brick walls highly contrasted with an explosive blast of energetic tones of turquoise (what we’ve always called ‘funky blue’), and the floors, some parts of the building historic oak and other parts concrete, painted a vibrant and pulsating red, lend the space a sense of creative warm and peaceful edginess.

However, would you believe that these colors may not have been selected by us?

When Sutra first opened in March of 2009 we only occupied the southern half of our existing building, while the expansion into the northern half was not completed until November of that same year. Imagine our surprise when we began removing the layers of forgotten years from the building to discover that an almost identical color palette was used by the old factory in the 40’s / 50’s. Interior walls painted eerily similar to Sutra’s beloved ‘funky blue’ and floors, that once the layers of ceramic and laminate tile were removed,  revealed almost the exact shade of red freshly painted in the southern half of the building. Strange right!?

Coincidence? Who knows. But we were subtly reminded that by keeping an open mind we allow the Universe’s little secrets to be whispered into our ear. Next time you’re struggling with a new kitchen color, ask your house what it thinks, you may be pleasantly surprised.

Juicing for Allergies

Whether it's the long awaited transition of summer to fall, or the quiet fading of winter to spring, the change of seasons means more than a shift of wardrobe, but for many it signifies a time of severe allergies. For the past few days I have been forced out of the game and confined to the couch with a box of tissues, a neti pot, and a vaporizer. Achoo - sneezing, wheezing, runny nose, with itchy, watery, red eyes are only a few of the symptoms we face each year as the pollen from trees, grass, flowers, and plants find their way into the air.

In honor of the season I thought I would provide some allergy juicing tips. All types of asthmatic allergy symptoms are caused by common inflammation and certain foods can reduce this inflammation greatly. Healing foods for allergies include apples, blueberries, grapes, mangoes, oranges, raspberries, strawberries, asparagus, beets, carrots, onions, red and green bell peppers, spinach and watercress. The flavonoids and antioxidants in these foods promote a proper immune response to the environment and can greatly alleviate allergy symptoms.

Introducing Sutra’s new “Allergy Elixir” raw juice!

Beets + Spinach + Apples + Strawberries

"Let your food be your medicine, and your medicine be your food" - Hippocrates

Home Remedies: Yoga for Allergies

Dry, windy and dusty; an everyday factor commonly accepted by the residents of Phoenix. However, a widespread side effect for our desert climate is the irritating onset of allergies. Sneezing, puffy eyes, runny nose, all familiar symptoms on a windy Sonoran day, and all manageable with the power of yoga.

Two yoga poses that can be the most beneficial for combating the body’s build up of unwanted histamines are Warrior Pose I and Half Moon Pose. Both poses will open your lung and chest cavity to assist in draining the buildup of mucus; relieving much of the stuffiness and congestion responsible for your allergy outbreak.

Warrior Pose I: Stand straight, placing your feet firmly together and arms close to your body. Breathe in and place your feet hip-width apart. Now, raise your both your arms over your head and make sure your palms are facing each other. Breathe out by turning your left leg out 90 degrees to the right and your right leg in approximately around 55 degrees to the left. Exhale by twisting your torso and hip to face your left leg. Exhale and form a right angle with your shin and thigh by bending your left knee. Hold this position for 2 minutes and repeat on the right side.

Half Moon Pose: Stand straight, placing your feet firmly together and arms close to your body. Breathe in and place your feet hip-width apart. Breathe out by turning your left leg out by 90 degrees to the left. Breathe in and extend your arm out to your shoulder-height. Breathe out and reach your left arm as much as you can to your left. Now, hold your left hand down to the floor and form a Triangle Pose. Hold yourself in this position for 2 to 4 breaths.

Breath easy, Phoenix!

Home Remedies: Reclining Angle Pose

Reclining Angle Pose 

(Supta Baddha Konasana)

A restorative yoga pose, also known as the Goddess Pose, that stretches the thighs, knees, pelvis, and hips in a resting position. With the use of simple household blankets or pillows, this pose can easily be done in the home to support the body and offer its benefits to anyone. 

This fabulous meditative pose can assists with lower back pain and tight hamstrings, as it removes pressure from the lumbar spine and repositions the hips to release tension; ease the affects of tension and depression; and provide women relief from symptoms of menstruation and menopause.

Raw Juice: Power Boost

Power Boost, the name says it all, is one of the most powerful antioxidants and heath enriched juices coming out of Sutra’s Chop Shop. A raw merger of carrots, pineapple, oranges, and ginger offers a very broad range of complex vitamins, enzymes, and nutrients essential for protecting and maintaining your health. A sweet, zesty flavor, rich in color and refreshingly bold, is Mother Nature’s detergent to cleansing the body naturally.

This scrumptious recipe of raw produce is proven to:

• Reduce the risk of cancer and stroke.
• Strengthen cells to nourish skin and hair while combating aging.
• Reinforce the immune system to prevent illness and disease.
• Lower cholesterol and blood pressure.
• Regulate blood sugar and enhance the function of the adrenaline gland.
• Enhance the quality and production of breast milk.
• And the list goes on…

In addition, this tasty treat is overwhelming loaded with beta-carotine, potassium, thiamine, biotin, manganese, iron, as well as vitamins B1, B2, B6, C and K, just to name a few.

Sutra’s Power Boost literally converts these ingredients into to raw energy, leaving you feeling revitalized, strong, and vibrantly healthy. Does your wellness need a boost? We’ve got ya covered!

Raw Juice: Iron Ride

Iron Ride, one of the most popular raw juices coming out of Sutra’s Chop Shop, is a straightforward blend of raw ingredients packed with a wealth of vitamins, minerals, and nutrients that have the authority to transform your life. For countless generations, in a variety of diverse cultures, these basic ingredients, when combined together, have been deemed the ‘Miracle Drink’. Beetroot, Carrots, and Apples boast exceptional health benefits that are so numerous and so vast that even the most highly knowledgeable nutritionist gets exhausted trying to compile a complete list. 

A rich, robust flavor, vibrantly colorful and slightly sweet, has been proven to:

• Prevent cancer cells from developing.
• Prevent liver, kidney, and pancreatic diseases.
• Strengthen the lungs and improve respiratory function.
• Prevent heart attack, high blood pressure, and heart disease.
• Strengthen the immune system.
• Eliminate body pains and muscle aches.
• Detoxify and purify the blood and intestines.
• Assist with weight loss.
• Combat acne and leave skin looking radiant and healthy.
• Lessen menstrual pain and prevent anemia.
• And the list goes on…

Plus, this highly nutritious and easily absorbed raw juice, is overwhelming loaded with:

• Vitamins: Folic acid and vitamins C, B1, B2, B3, and A.
• Minerals: Rich in calcium, magnesium, phosphorus, potassium, and sodium, as well as iron, zinc, copper, manganese, and selenium.
• Antioxidants: Carotenoids and Flavanoids help reduce the oxidation of LDL cholesterol which could lead to damaged artery walls and ultimately heart attacks and strokes.

Iron Ride, likely one of the most efficient tools of preventive care available for achieving optimal health. One glass each day and you’ll notice substantial improvements in your personal wellbeing both internally and externally. So keep your kitchen clean - and let us do the juicing for ya!

Massage is not a Cupcake

Massage Therapy, too often considered a sweet, tasty, indulgence in the realm of health and wellness, where an attitude of spoiled extravagance is draped in terrycloth robes, fuzzy slippers, and magical seashells, is commonly overlooked as one of the most essential tools available for achieving optimal health. Massage, although luscious and delectable, is not a rich and gooey cupcake to be sinfully enjoyed as a rewarding dessert, but rather, in terms of fundamental health, should be treated more like a stalk of freshly grown, organically cultivated, nutrient packed, broccoli. And not hard to chew, overtly rustic, mouth coating garnish of a vegetable, but a crisp and flavorful selection of fresh produce smothered in vibrantly zesty melted cheese, good cheese, nay, great cheese.

The simple fact is, when utilized on a regular basis, therapeutic massage has been proven effective in: relieving back pain, boosting immune systems, reducing anxiety, lowering blood pressure, treating migraines, decreasing carpal tunnel symptoms, and easing post-operative pain. Because massage and bodywork directly, and indirectly, affects every system of the body, it promotes health, prevents illness and injury, and speeds recovery.

So yes, massage is a wonderfully glamorous way to squander a day at the spa, like a gourmet pastry selected from the local bakery’s display case, but this ancient practice of healing must not be confused as a luxury when it is a vital necessity. The power of therapeutic touch must be adored and respected as much as you would your daily multivitamin, your 10 servings of organic veg, or your 32-ounces of filtered hydration. With the vast array of medicinal benefits massage offers remember to enjoy your treatment without the underlying side effect of a guilty pleasure, but as a true means of achieving a most favorable, healthy and balanced lifestyle, sprinkles optional. 

Eat Your Roughs!

The average person consumes 3 daily servings of fruit & vegetables when 5 to 13 servings are recommended, depending on caloric intake. A tried and true connection to a healthy diet and for good reason; ward off heart disease and stroke, control blood pressure, prevent types of cancer, and maintain proper gastrointestinal health.

 

Some tips to get more goodness in your day: 
1. Keep It Where You Can See It: 

Cut a bowl of fruit and leave it on the counter.
 
2. A Serving at Every Meal: 

Fill half your plate with veg at your next meal.
 
3. Keep a Wide Variety Available: 

Avoid the rut and try new produce.
 
4. Make it into a Meal: 

Try new recipes where the veg is center stage.

Fun Summer Solstice Facts

Happy Summer Solstice, the celestial event celebrating the longest day and shortest night of the year! Sol + Stice is derived by combining two Latin words meaning “sun” + “to stand still”, as the days lengthen, the sun rises higher and higher until it seems to stand still in the sky.

Celebrated over the centuries by a variety of diverse cultures and representing even more diverse beliefs. When digging around some interesting folklore and legends are uncovered behind this ancient celebration and its meanings. 

Interesting Solstice Facts:

1. Summer Solstice is the longest day of the year.
2. Pagans called the Summer Solstice moon the “Honey Moon” for the mead made from fermented honey that was part of wedding ceremonies performed at Summer Solstice.
3. In Lithuania it was said the dew from the morning of Summer Solstice would make old people look younger and young girls would be more beautiful.
4. Ancient Pagans celebrated Summer Solstice with bonfires. Couples would leap through the flames, believing their crops would grow as high as the couples were able to jump.
5. The astrological sign associated with the Summer Solstice is Cancer, which is symbolized by the crab. It’s said that the crab is the symbol since the year walks backwards like a crab with progressively shorter days after the solstice.
6. Summer Solstice was thought to be a magical time when evil spirits would disappear.
7. In England bon fires were lit to keep the evil spirits away from the town.
8. If you don’t sleep during the Summer Solstice and sit in the middle of a stone circle you’ll see fairies, ghosts, and goblins.
9. In Estonia if you were able to jump over a solstice bon fire, without setting your pants on fire, you were ensured of having good luck during the next year.
10. If there’s something you want walk around the solstice bon fire three times with a pebble in your hand while you whisper what you want to the pebble before throwing it into the fire.
11. In South America paper boats were filled with flowers, set on fire, and then released to sail down the river carrying prayers to the gods.
12. Celtic folklore tells of placing the ashes of the Litha fire around fields of crops to assure bountiful harvests.
13. During the Summer Solstice men named John had a wreath of oak leaves placed on their doors to honor them.

Welcome summer!

Simple Healthy Habits: Water

Simple Healthy Habits:
 
Did you know that adding one vegetable and drinking one glass of water at every meal will increase energy, boost the immune system, improve sleep habits, and generate weight loss.

Masseuse vs. Massage Therapist

Once upon a time, the term masseuse was a suitable name for a person giving massages as their profession as a means to make a living. However, as the industry has evolved so has the need to distinguish the difference between a masseuse and a Massage Therapist to ensure each client is achieving their desired service.

Masseur is from the French word masser – meaning to massage. In the U.S. however, this term has commonly been adopted by escort services operating under the guise of massage. Due to the increased popularity of this term being used by those engaging in illegal prostitution, it is no surprise that real massage therapists would be easily offended when referred to as a masseuse. 

A Massage Therapist accurately describes a professional body worker with intensive clinical training on the modalities of the body and able to execute multiple massage techniques for the purpose of health and wellness.

The most noticeable difference between the two would be, 1) A large investment of time and money in an extensive 2 year medical program. Compared to, 2) A large investment of time in offering companionship to lonely travelers and sex offenders. As you can see, a very large difference in career choices.

When selecting a massage practitioner one should avoid those claiming to have ‘massage training’ or are ‘massage certified’ and strictly trust the needs of their body to a Licensed Massage Therapists (LMT). Licensed and insured with their confident abilities in understanding the medicinal needs of the body.

PS – On a side note, as funny as it sounds in your head, no therapist will find humor in the adolescent trite humor of a “happy ending” joke. Just saying.

Yoga is not a fashion show – what to wear to class

For new students, attending your first yoga class can be a little intimidating, and even cause a bit of anxiety, but choosing what to wear should not. Sadly, the fashion industry has crept onto the mat as a silent esteem assassin in hopes of convincing you that their specific brand is what your practice is currently lacking. Regardless of what they may promise, we assure you that there no articles of magical clothing designed to elevate your practice to immeasurable levels.

When it comes to your yoga wardrobe it is most important to wear whatever you feel comfortable moving your body in; feeling supported and unrestricted in lightweight, breathable clothing. 

Comfort is key: t-shirts, tank tops, shorts, and stretchy pants. 

Clothes to avoid: denim, short shorts, baggy pants, and baggy t-shirts. 

Remember, yoga teaches us to love ourselves, so we can love the world around us, and no one gives a sh*t who manufactured your pants. 

Pet Ownership = Less Stress

With the #1 method of stress relief being the yoga & massage, #2 proper diet and nutrition, it is fun to share that #3 on the list of battling stress is pet ownership.

Pets are natural Mood Enhancers that cause your body to actually go thru physical changes within minutes of contact. Levels of cortisol (stress hormone) are quickly lowered, and the production of serotonin is greatly increased, resulting in improved well being.

F*cking Let it Out!

Did you know that it is scientifically proven that shouting out a few choice curse words removes the edge from both a painful and/or stressful situation!? Swearing has existed for several centuries, and in many cultures, and seems to treat us to an unexplained release of tension. 

In short, f*cking let that sh*t out when needed!

Autumn Pumpkin Harvest

All nuts and seeds are healthy, but Pumpkin seeds are exceptionally good for you. They are nature's own little multi-supplement packed full of iron, zinc, calcium and magnesium, arguably the four most important minerals our bodies need. But they don’t stop there; these tasty little superstars are also a terrific source of protein and the essential fatty acid omega-3.

Happiness is Contagious

Research shows that surrounding yourself with happy/positive people increases your happiness by 10%. (Comparison: financial freedom increases happiness by 7%, pets 6%, food 4%)

 

On the flip side, each downbeat/negative friend in your circle can reduce your overall feelings of happiness by 8%. Studies show that happy people live longer, healthier lives and can spread their happiness 3-degrees to friend of friends.

 
Moral of the story ... Be Happy! and avoid Crab Asses!

Laugh it Off!

Did you know that when you laugh your muscles relax, stress hormone product is reduced, you forget about pain, your body’s immune system is improved, high-blood pressure is lowered, the heart and lungs are strengthened, and overall, you feel better!
 
So stop being grumpy, loosen up, and LAUGH AT LIFE!

6 ways to de-stress your home

Your home is your sanctuary and must be treated as such. A place of safety to decompress, escape and recharge. No matter the size, the condition, the location, or the style, your home can easily be utilized to reduce both your physical and emotional stress.

1. Bring the Outdoors In

Nature has a natural calming effect on the body. Sounds, scents, colors and textures has a healing impact simply by being in your presence. House plants, fresh flower or running fountains can easily sooth. Or even selecting natural fibers for furniture, flooring, and textiles can change the environment of any space.

2. Paint Rooms to Suggest Desired Mood

Choosing paint colors to express the intention of a room can immediately change the mood of any space. Joyful yellows in the kitchen for uplifting spirits and sparking conversation. Cool blues in the bedroom to inspire relaxation. Energetic reds in the dining room for excitement and entertaining.

3. Surround your Senses with Beauty
Inspiring your senses with beautiful things can immediately enhance your feelings of calm. Fill your spaces with things your love and/or enjoy such as art, books, pillows, music, sounds and scents.

4. Set Aside a Room for Peace & Calm
Setting aside a space in your home for reflection, meditation, or just a little peace and quiet, can be one of the greatest influences in reducing stress. By eliminating distractions you are allowing a peaceful internal connection to dissolve any heavy baggage of daily stress.

5. Clear Out Clutter
Keeping your home clear of any additional stresses is a must. Clutter, disorganization and mess only add to the hectic environment of the outside world. Keeping your home clean and refreshing ensures a welcomed and calm arrival to your sanctuary.

6. Display Meaningful Treasures
The sense of a comfortable space is created by adding personal touches throughout your home. Family treasures, heirlooms, meaningful gifts, photos of family or friends, handmade crafts or art, anything that add a personal sense of connection to the ones you cherish.