HOW TO DO A JUICE CLEANSE
· complete with recipes ·
WRITTEN BY ROBIN FREY HOW TO DO A JUICE CLEANSE
Table Of Contents
Why cleanse? 3
Pre-cleanse 4
Choose or formulate your recipes 5
Consider how its made 7
During the cleanse 9
Breaking the cleanse 10
Resources 11
Recipes 12
3-Day Juice Cleanse Plan 27
Shopping List for the 3-Day Juice Cleanse Plan 28
1 HOW TO DO A JUICE CLEANSE
Congratulations on taking the rst step and deciding to do a juice cleanse!
There is a lot of information out there about how to do a juice cleanse (or fast), but I want to take the opportunity to share what I have learned from my experiences. I was introduced to juicing by my parents when I was a kid and have been doing juice cleansing sporadically over the past twenty years. I always knew that juicing and cleanses were good for me by the way they made me feel. When I went through my studies at the Institute for Integrative Nutrition , I learned more about why detoxi cation is so bene cial and how we can get the most out of a cleanse based on our own bio individuality . My goal is to give you the information you need to gure out the best way to do a cleanse for YOU. After all, you know your body better than anyone else.
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Why cleanse?
Our environment and our busy schedules can make it very dif cult to maintain a healthy lifestyle balance and we nd ourselves looking for a way to get back to feeling healthy and energetic. Around 70% of your energy is spent on digesting your food everyday. When we drink fresh juice from whole fruits and veggies rather than eat them, it gives our digestive system a break, and allows our bodies to easily absorb the ood of nutrients we are taking in. This break gives our body the time to focus on healing itself and ushing out stubborn toxins and waste. Our bodies have the power to heal themselves, they just need to be given a chance to do so. If we are constantly taxing our body by feeding it unhealthy and processed foods, we are not giving it the the opportunity to keep us in optimal health. A purposeful juice cleanse can help transform your life in many different ways. Here are seven ways you could bene t from doing a juice cleanse:
1. Rid your body of toxins 2. Jump-start weight loss and healthy eating habits 3. Give your digestive system a rest 4. Rehydrate which improves energy and skin tone 5. Reduce chronic in ammation 6. Help with autoimmune diseases 7. Help determine food sensitivities
A juice cleanse is a great way to break back into healthy eating habits, but it is also important to consider your motives for wanting the bene ts from your cleanse.
Ask yourself why you want to achieve those bene ts. What will attaining it mean for you? How will it impact your life? Having a clear vision of your goal will make it easier to remind yourself of why you are doing it and press on in moments of weakness.
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Pre-cleanse
Unless you are doing a one-day juice cleanse, you will want to prepare your body for your juice fast. If you are doing two, three day or more cleanse, you will want to consider the recommendations below. If you jump right into the cleanse from an unhealthy diet, also known as SAD (standard American diet), you could feel quite sick from the detox side effects and not want to continue or even attempt it again.
The week before:
1. Transition unhealthy meals and junk food out of your diet and replace them with more raw organic vegetables and fruit making about 75 to 80 percent of your diet raw and whole foods. Be wary of foods marketed as health food, if they are marketing it as such, it probably isn’t. 2. Eat smaller portions than usual, eating only enough to satisfy your hunger. You can achieve this by eating slowly, thoroughly chewing your food. 3. Incorporate regular, non-strenuous exercise into your routine. 4. Make sure you are drinking enough clean water, which is key to ushing out toxins.
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Choose or formulate your recipes
Using The Juicing Companion book can be very helpful at this point. You can use it to learn which fruits and vegetables are good for your speci c health needs and taste good together, and then create your juice cleanse recipes around them. Or you can do the research on your own. Here are some bene ts to get you started:
Kale – powerful antioxidant, anti-in ammatory, helpful for arthritis and autoimmune diseases Spinach – anti-in ammatory, antioxidant, helps prevent cancer, aids digestive health Cucumber – anti-in ammatory, lowers blood pressure, promotes healthy skin, prevents some forms of cancer Carrots – anti-in ammatory, lowers cholesterol, promotes healthy skin, antioxidant Ginger – anti-in ammatory, aids in digestion, reduces pain, improves immune system Green apples – anti-in ammatory, antioxidant, reduces in ammation, lowers cholesterol, increases energy
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Be sure to check out the “Boosters and Additives” section of The Juicing
Companion, there you will nd a list of superfoods with bene ts that you can add to your juices. These are also sometimes referred to as adaptogens .
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Consider how its made
Whether you are making your juices at home or buying them from a juice bar, you will want to take into consideration how it is made. The type of juicer makes a big difference in many ways—including the quality of juice, the time it takes to make the juice and the amount of juice you get from the produce you are buying. If you are juicing at home, you will want to consume your juice relatively quickly as the nutrients deplete much faster than they do in juice made on a cold press juicer. If you buying pre-made juice, ask them if it is made on a Goodnature press. If it is, you can be sure you are getting the best tasting, most nutrient-dense juice available. You can learn more about the types of juicers here: Types of Juicers
During the cleanse
Drink warm lemon water
Warm lemon water is my best friend during a juice cleanse. It’s an incredible liver stimulant and it helps begin the cleansing process before you even take a sip of that rst juice. Once you get into the habit of drinking it during your cleanse, you might nd that it is something that you want to continue to do post-cleanse, like I did. In addition to drinking your allotment of water, you can also include herbal tea into your cleanse plan.
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Choose and prepare your produce wisely
1. Make organic juice. Choose organic vegetables, herbs and fruit whenever possible. Studies have shown that aside from fewer pesticide residues, there are other good reasons to choose organic, including the fact that organic produce has 20-40% higher levels of antioxidants and contains about 50% less of cadmium, a toxic heavy metal. I personally think organic even tastes better. 2. Choosing fruit with low sugar content will help your body get the most out of your cleanse. Even though not all sugar is created equal, sugar is still sugar and your body has to deal with breaking it down and metabolizing it. An all fruit juice is high in sugar, so make your recipes as vegetable heavy as
possible. A good rule of thumb is to have green juice make up about half of
your juice consumption.
3. Wash everything well. Even if it is organic, it still can have undesirable organisms or other contaminants on it. I use a plant-derived produce wash, Rebel Green, that I feel works really great at removing wax and chemicals as well as dirt.
Stay consistent
Aim to drink a juice every 2 to 2.5 hours. 6 to 8 juices a day might sound like a lot but if you space your juices out over 12 hours, your body will thank you. Skipping juices will likely leave you feeling hungry and can result in a drop in your blood sugar, which can leave you feeling lethargic and maybe even give you a headache.
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Dry brush
This probably sounds crazy since juicing is all about cleaning you internally but dry brushing your skin daily during your cleanse will help get rid of dead skin and open your pores for the elimination process. See the resources below to learn more about dry brushing to detox.
Exercise, but listen to your body
Your energy levels can change and be a bit unpredictable during a cleanse so you may want to limit yourself to light exercise like walks, yoga, and stretching. I try to at least break a sweat. Studies show that the body rids itself of heavy metals and other toxins in its sweat. Goodnature owner, Charlie Wettlaufer, did a 7 day cleanse vlog where he completed a rigorous 700+ calorie workout every day and lost 12 pounds in 7 days. Although this is not generally recommended, the most important thing is for you to pay attention to your body and what it needs. If you feel too weak, then go easy. If you feel good and full of energy, then ramp it up!
Focusing on relaxing
Allow your body and mind to relax. Meditate every day or begin a journal where you can write about your day and how you’re feeling. Get plenty of rest and take naps if possible
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Breaking the cleanse
End your cleanse when you feel the time is right. After you nish your cleanse, celebrate what you’ve accomplished. Every day that you juiced, you nourished your body with around 10 pounds of nutrients. That’s something to applaud yourself for!
Now is a great time to think about how you want to incorporate what you’ve learned into your daily regimen. Maybe you will want to swap one meal a day with vegetable juice? or maybe two? During my last cleanse I found that my sleep was so deep and I felt so rested during the day that I knew I needed to make sure that my body no longer has to stay up all night working hard to digest my last meal.
Now I drink my last meal of the day, or if I do eat, I eat light and at least 3.5 to 4 hours before I go to bed. I cannot tell you how much this has increased my energy!
Every time I want to deviate from this new strategy, I think about my body not being able to spend those eight hours repairing itself, preventing cancer, and making me more vibrant.
The day after your cleanse you’re going to want to ease into solid foods. I have found one of the best ways to come off a cleanse is to drink smoothies and eat small pieces of juicy, watery fruit. Some people recommended to wait at least 3 days before you start adding proteins (organic meat) and whole-wheat grains, but again, listen to your body and monitor how you feel. In the days following a cleanse, you have the opportunity to identify any food sensitivities. If you suspect you are allergic to something, systematically add it to your diet and see if it’s a trigger for you.
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I like doing juice cleanses not only to periodically deep clean, but to really focus on myself and check in with my body to make sure I’m understanding what it needs. I encourage you to try a juice cleanse, and while they may seem dif cult at rst, if you stick to it, you won’t believe how amazing you will feel!
Fasting and cleansing is safe and can be bene cial for most people, although some people should perform under supervision and some not at all. You should consult a health professional if you are unsure if you should do a juice fast.
Resources
Health bene ts and recipe creation help: The Juicing Companion Learn which juicer technologies make the best juice and why: The Goodnature Difference Find more Goodnature Juice recipes here: Recipes Recommended reading: Juicing, Fasting, and Detoxing for Life by the Juice Lady Cherie Calbom, MS, CN Guide to dry brushing: How to dry brush Compare organic produce vs conventional: Organic Foods: What you need to know My favorite produce wash: Rebel Green Follow us on social @goodnaturepro for more juicing tips!
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Recipe #1 Morning Kickstart Juice
Start your cleanse day the right way with this energizing recipe of apple, lemon, ginger and cayenne pepper.
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Yield: 12 oz | Calories: 155 Ingredients
16 oz red apple
1.79 oz lemon
0.18 oz ginger
1 pinch ground cayenne
Directions
1. Wash the produce.
2. Weigh ingredients.
3. Peel the lemon. The skin imparts a bitter avor if left on.
4. Juice the ingredients together.
5. Add a large pinch of cayenne pepper.
Pro Tips
Peeling the lemon is a matter of preference. We like to "skip peel" them, which is basically just roughly cutting off the peel, leaving some behind. This speeds up prep, and the little bit of peel adds a zest!
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Recipe # 2 Carrot Juice with Apple and Ginger
Not only is this carrot juice recipe easy to make, it has loads of health bene ts.
Make this lip-smacking combo of carrot, lemon, apple, and ginger.
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Yield: 12 oz | Calories: 125 Ingredients
13.2 oz carrot
3.85 oz red apple
3.85 oz green apple
0.35 oz lemon
0.35 oz ginger
Directions
1. Wash and weigh the ingredients.
2. Remove the top ends of the carrots.
3. Peel the lemons.
4. Run the ingredients through your juicer.
Pro Tips
I like to remove the top ends of the carrots due to the fact that it’s tough to remove all the dirt. Peel the lemon if you prefer a lighter avor. For stronger avored or full bodied juices, grind these with the peel on.
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Recipe # 3 The Best Healthy Green Juice
Created by Chef Ari Sexner, this green juice recipe is not only healthy and low in calories, but tastes great too!
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Yield: 12 oz | Calories: 60
Ingredients
5.54 oz kale
5.53 oz cucumber
4.61 oz green apple
1.84 oz celery
0.92 oz lemon
0.48 oz ginger
Directions
1. Wash and weigh the produce.
2. Peel the lemon.
3. Grind all ingredients and press in your juice press.
Pro Tips
Use organic produce whenever possible. Not only is it healthier for you, it tastes better too. Make sure you juice the cucumber with the peel on (remove if not organic), the peel contains beta-carotene, an important antioxidant that the body converts to Vitamin A.
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Recipe #4 Classic Beet Juice
Beet juice boasts many amazing bene ts including boosting stamina, improving blood ow, and increasing energy, making this classic recipe loved by many athletes!
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Yield: 12 oz | Calories: 135
Ingredients
8.65 oz red beet
4.59 oz orange
3.31 oz kale
3.31 oz cucumber
Directions
1. Wash and weigh the produce.
2. Peel the oranges and cut the tops off of the beets.
3. Juice all ingredients together.
Pro Tip
Remove the top ends and clean the bottoms thoroughly. If they are small in size, I remove the bottom skinny part as well.
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Recipe #5 Golden Sweet Green Juice
This sweet green juice recipe is easy to make and is a perfect introduction to green juice for beginners. Also a kid favorite!
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Yield: 12 oz | Calories: 150
Ingredients
9.75 oz pineapple
5.73 oz cucumber
3.88 oz green apple
0.24 oz fresh mint leaves
Directions
1. Wash and weigh the produce.
2. Cut the pineapple into chunks. If using a Goodnature juice press, leave the skin on the pineapple.
3. Juice all ingredients together.
Pro Tips
Leave the skin on the pineapple if using a Goodnature juice press. It contains a high concentration of valuable nutrients. When putting the produce down the hopper of the grinder, it is best to use a mix of greens and the softer fruits like pineapple. The greens grind better this way and the end result is more juice. Leave 2 or 3 chunks of apples for the very end, as apples do a good job at cleaning the grinder and pushing any bits of mint or pineapple through that didn’t make it through.
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Recipe #6 Homemade V8 Juice
Make your own homemade, low-sodium, healthy version of V8 juice that is charged with vitamins, minerals, and enzymes.
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Yield: 12 oz | Calories: 60
Ingredients
11.46 oz tomato
3.22 oz carrot
1.21 oz celery
0.71 oz romaine
0.63 oz spinach
0.36 oz parsley
0.14 oz watercress
0.11 oz red beet
0.08 oz garlic
0.63 oz spinach
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Directions
1. Wash and weigh the produce.
2. Remove the top ends of the carrots and beets.
3. Juice all ingredients together.
Pro Tips
This juice tastes great as a Bloody Mary cold pressed cocktail base. Looking for something a tad more salty? Try adding more celery. Leave the stems on the leafy greens – they typically contain a lot of avor and juice. Coming from the farm, leafy greens usually have the most dirt on the leaves and need to be thoroughly washed. Remove the beet top ends and clean the bottoms thoroughly. If they are small in size, remove the bottom skinny part as well.
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Recipe #7 Classic Almond Milk
This is a tried and true classic. Homemade, cold-pressed almond milk, always great, always refreshing, best for dessert while on a juice cleanse!
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Yield: 12 oz | Calories: 80
Ingredients
10.65 oz ltered water
3.12 oz raw almonds
0.70 oz pitted dates
0.08 oz vanilla extract
Directions
1. The day before making this recipe, place the almonds in a container and ll with water to cover and soak in the refrigerator for 24 hours (max 48 hours). For the last hour of soaking, add the dates to the water so they re-hydrate.
2. Drain the water from the almonds and dates, rinse and drain again.
3. Juice all ingredients together.
4. Blend almonds and dates with the 10.65 ounces of water. 5. Add the slurry to the press bag, lling no more than one third full, then press.
Pro Tips
For the vanilla, you can use liquid extract, paste or vanilla bean. If using the bean, process in the blender with the almonds and water. This is a great base recipe. Experiment and make it your own, try adding in different extracts or herbs like lavender!
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3-Day Juice Cleanse Plan
A great way to prepare for your cleanse is to write down or print your daily schedule so you’re able to stick to your plan without any confusion. Here’s a proposed 3-day cleanse schedule, feel free to adjust to t your routine:
Daily Schedule
7 AM: Warm lemon water 8 AM: Morning Kickstart Juice 10 AM: Carrot Juice with Apple and Ginger 12 noon: Best Healthy Green Juice 2 PM: Classic Beet Juice 4 PM: Golden Sweet Green Juice 6 PM: Homemade V8 Juice 7 PM: Classic Almond Milk
Fasting and cleansing is safe and can be bene cial for most people, although some people should perform under supervision and some not at all. You should consult a health professional if you are unsure if you should do a juice fast.
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Shopping List for the 3-Day Juice Cleanse Plan
Choose organic vegetables, herbs, and fruit whenever possible. See p. 8.
Red Apple 3.75 lb Green Apple 2.5 lb Carrot 3.25 lb Lemon 1 lb Ginger 4 oz Kale 1.75 lb Cucumber 3.5 lb Celery 1 lb Red Beetroot 1.75 lb Orange 1 lb Pineapple 2 lb Fresh Mint Leaves 1 oz Tomato 2.5 lb Romaine 3 oz Spinach 2 oz Parsley 1 oz (get one bunch) Watercress 1 oz (sub in other greens if not available) Raw Almonds 10 oz (about 2 cups) Garlic (1/2 clove) Pitted Dates 3 oz (about 10 dates) Ground Cayenne Powder (a few pinches) Vanilla Extract (2 tsp)
28 ROBIN FREY
Certi edm Integrative Nutrition Health Coach & Marketing Manager for Goodnature
ABOUT THE AUTHOR
As marketing manager for Goodnature, Robin Frey gets to work around her favorite thing—juice. Growing up, Robin's parents introduced her to fresh juice made at home and the health bene ts juicing provides. She continues to be passionate about health and wellness—juicing at home is still part of her daily routine and she recently earned her holistic health coach certi cation from the Institute for Integrative Nutrition in New York City.
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