I am absolutely in love with juicing! It has totally changed my body on the inside and out, increased my energy level, totally leaned out my body, improved my running and workout routines, eliminated my migraines, and has allowed me to stop taking all medications! It has literally changed my life and I would encourage all you ladies out there to give it a shot.
I've been researching juicing for a while now just to make sure I had accurate info. I put together this plan based off of multiple websites I found useful and accurate, and based off of my own personal juicing experience. Let me know what you think and please share your success stories with us!
Remember, you HAVE to use a juicer when you are juicing to detox and cleanse your body. You do not want any chunks or pulp in your juice.
The first day may be rough, but hang in there! It's totally worth it. Try very hard to only have the juices and the juices only, that's what will clean you out and reduce bloating.
Preparing the juice takes time. To make it easier and save time, I juice all of my meals and snacks the night before and store them in mason jars. Makes it easie the next day. You just shake it up and drink up! You can store your juice in the mason jars for 4 days. I would only suggest storing in mason jars and nothing else. I bought a case of 12 16oz. Mason jars at Food 4 Less for under $10.
When I'm not on a juice fast, I always drink 32 ounces of the green juices and 16 ounces of a citric and acidic fruit juice for nutrition, to boost my metabolism, and the keep me regular. It's a very good and healthy habit to get in to.
On the days you are juice fasting, try to keep your workouts light......I know...... Easier said than done! You can still workout, just nothing too CRAZY! When you are fasting, you wont have all of your energy to have a crazy workout.
Remember, drink lots of hot water with fresh lemon and fresh ginger slices. This helps with the hunger pains and cravings. The first day is brutal, but it gets so much better by day 2 and you will feel so much better, lighter, and less bloated. My stomach has never felt this good. My entire life I have struggled with IBS and it's taken a lot out of me. So I am very excited to see such amazing results from juicing, going gluten free and eating more "clean."
After day 3, I slowly introduce solid foods back in to my eating. This is a great opportunity to see which foods you may be sensitive or allergic to. Eliminate those foods from your eating in hopes of improving your digestive system. I also suggest keeping a food journal.
You can also choose to do the juice fast for more days if you would like. I wouldn't suggest doing it for more than one week at a time. If you do decide to do it for more than two days, just repeat the recipes from day 1 & day 2 for your other juicing days or just get creative and create your own recipes. Always remember to have your smoothie transition day before introducing solid foods back in to your diet. If you don't do this, your tummy and digestive system will not be too happy with you.
3 Day Juice Cleanse to Heal & Repair Digestive System
*Sunday: juice fast preparation day
*Monday: juice fast day 1 (2-3 liters of juice/day 66-99 oz.)
*Tuesday: juice fast day 2 (2-3 liters of juice/day 66-99oz.)
*for more than 2 days, drink the same amount of juice and water as the previous days.
*Wednesday: smoothie transition day. Blended smoothies and blended soup. (see below for recipes)
**Shopping List**
Millet (grain polenta type thing. I get at Lassen's)
1 tbsp Soy seasoning
2 avocado
1/2 banana
Fennel bulb (looks like a big bulb of white/green type onion. I get at trader joes)
Dates
Sun flower nut butter (^^^similar to peanut butter)
16 cups spinach
1 cup vegetable stock
Pure vanilla extract
1 sweet potato
Almond milk
2 beets
Ginger root
Lemon
2 tomatoes
1 bunch romaine
1/2 bunch parsley
4 green onion
4 carrots
1 pear
apples
Strawberries
Oranges
4 celery bunch
2 kale bunch
2 green peppers
4 cucumbers
1 onion
Olive oil
Cinnamon
Cider vinegar
Liquid stevia or honey
Digestive tea
*Day #1:
In total, Drink around 4 liters of water, 2 (64 oz.) liters of juice, and 250mL of digestive tea
*Day #2:
In total, drink around 2 (64 oz.) liters of juice, 4 liters of water, and around 3 dixie cup sized popsicles made from juice, and 250mL of digestive tea if needed.
*Day #3:
In total, drink 4 liters of water and see recipes below for meals and smoothies.
**Juice Fast Preparation (day before actual fast)**
The day before a juice fast is just as important as the fast itself. You want to make sure you’re not eating heavy foods that are going to cause any digestive upsets in the days to come. So, on Sunday plan on having foods like:
Steamed vegetables
Fruit puree
Brown rice
Nut or seed butters
Rice protein shakes
Hummus
**For more recipes, check out:
http://www.jointhereboot.com/category/recipes/**Check out the documentary on juicing called "Fat, Sick, and Nearly Dead." You can watch it on Netflix or you can Google it and watch it for free.
***Juice Recipes***
~~~My favorites! I drink this everyday!
**Green Monster**
Kale
Cucumber
Celery
Parsley
Spinach
Green apple
Lemon (peeled)
**Sweet and Sour**
Cucumber
Lemon
Green apple
~~ (DAY 1) Sweet and Green~~
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free
Yield: 750mL or 3 cups (24 oz.)
Servings: 1
Ingredients
1 pear
1 apple
2 cups spinach
1 bunch of kale
1 celery stalk (about 10 sticks with leaves)
1 cucumber
Directions
If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach, kale and cucumber. Then turn to ‘high’ and juice the pear, apple, and celery. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.
~~ (DAY 1) Veggie Overload~~
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free
Yield: 1000mL or 4 cups (32 oz.)
Servings: 1
Ingredients
2 tomatoes
4 cups spinach
1 bunch of kale
3 green onions
1 celery stalk (about 10 sticks with leaves)
1 green pepper
1/2 bunch parsley
1/2 lemon, juiced by hand and added in afterward
Directions
If you have a ‘low’ setting on your juicer, begin with the softer veggies first – tomato, spinach, kale, and parsley. Then turn to ‘high’ and juice the onions and celery. Squeeze in juice from half a lemon. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.
~~ (DAY 2) Cinnamon Ginger Nectar~~
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free
Yield: 1000mL or 4 cups (32 oz.)
Servings: 1
Ingredients
4 cups spinach
1 head romaine lettuce
1 English cucumber
1 celery stalk, about 10 sticks with leaves
1 apple
1 small knob of fresh ginger, about 1 inch section
1/2 tsp ground cinnamon
5 drops liquid stevia or honey
Directions
If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach, lettuce and cucumber. Then turn to ‘high’ and juice the celery, apple, and ginger. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.
Transfer the juice to a blender, add cinnamon and stevia or honey and pulse for a couple of seconds to break up the cinnamon.
~~ (DAY 2) Love Drunk Spinach~~
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free
Yield: 1000mL or 4 cups (32 oz.)
Servings: 2
Ingredients
4 cups spinach
1 English cucumber
1 green pepper, seeds removed
1 celery stalk, about 10 sticks with leaves
4 carrots
2 small beets
Directions
If you have a ‘low’ setting on your juicer, begin with the softer veggies first – spinach and cucumber. Then turn to ‘high’ and juice the pepper, celery, carrots, and beets. Use cheese cloth to strain out any pulp or chunks that may have passed through your juicer.
~~ (Day 3 SNACK) Caramel Apple Green Smoothie ~~
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free, Grain free
Yield: 500mL or 2 cups or 16 oz.
Servings: 1
Ingredients
1 cup almond milk
1 frozen apple
2 tbsp sunbutter
2 cups spinach
2 medjool dates, pitted
1/4 tsp pure vanilla extract
1/8 tsp ground cinnamon
pinch salt
2 ice cubes
Directions
Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.
~~(Day 3 SNACK)~~
Cinnamon Nectar Ginger Juice (see recipe above)
~~(Day 3 BREAKFAST)~~
Ultra Green Smoothie
Ingredients:
1 cup apple juice made from fresh apples in juicer
2 cups spinach
1/2 avocado frozen
1/2 banana frozen
3 ice cubes
Directions
Place in your blender in the order of the ingredients listed, then blend for 30 seconds or until smooth.
~~(Day 3 LUNCH)
Pump up your greens creamed soup
Ingredients
2 cups spinach leaves
1 avocado
1/2 cucumber
1 green onion
1/2 red pepper
1/4 veggie broth
1 clove garlic
1 tbsp soy seasoning
1 tbsp Lemon juice
Pinch chili powder
Pepper
Directions
Place all the ingredients and blend in blender.
~~ (Day 3 DINNER) ~~
Sautéed Fennel and Lentil Soup
Vegan, Gluten free, Dairy free, Sugar-free, Yeast free, Corn free
Yield: 500mL or 2 cups or 16 oz.
Servings: 1
Ingredients
1 tbsp extra virgin olive oil
1/4 cup diced onion
1 small sweet potato, diced – yield ~1/4 cup
1/4 fennel bulb, sliced – yield ~1/3 cup
1 cup vegetable stock
1/3 cup cooked millet
1/3 cup cooked lentils
Directions
To cook the millet, rinse and drain 1/4 cup raw millet before placing it in a small saucepan. Cover with 2/3 cup water. Cover and bring to a boil on high heat. Then reduce heat to low. Cook gently without stirring for 15-20 minutes or until the liquid is absorbed. Remove from heat and set aside.
Place the olive oil, onion, sweet potato, and fennel in a medium saucepan on medium-low heat. Cover and cook for 10-15 minutes, stirring often until sweet potatoes are tender.
Non-power blender version: Add vegetable stock to the saucepan and bring to a boil. Remove from heat and pour in your food processor or blender. Add remaining ingredients and pulse until smooth.
Power blender version (like blendtec or vitamix): Drop sauteed vegetables in blender with all other ingredients. Turn blender on low, progressing to high and run for 2-3 minutes until soup is hot.
***"Snacks"***
~Fruit juice – Juice in juicer 1 orange, 1 apple, 1 cup strawberries
~Teas: chamomile, peppermint, lemon grass, ginger root, & sliced ginger root with lemon in hot water
~use fruit juice to make Popsicles in Dixie cups
***SUGGESTIONS/TIPS/ADVICE***
-Keep moving! Stay active!
- When using your juicer, use cheese cloth or colander to strain out any pulp or chunks that may have passed through your juicer.
-Teas are great when you’re juice fasting. They’re comforting, warming, and calming. Some of my favorites are chamomile, peppermint, lemon grass, and ginger root.
-Green smoothies once per day to increase daily veggie consumption
-Smaller meals more often to lower the impact on digestion. Instead of
having 3 meals at approx. 500 calories each, switched to 5-6 meals at approx. 300 calories each
-Get back to intuitive eating and trust your internal wisdom
-Keep a food journal to rule out sensitivities or allergies
-Increase hydrochloric acid to assist with digestion:
5 minutes before each meal consume: 2 tbsp apple cider vinegar or 1/2 fresh lemon juice with 1/4 cup water.
-Increase healthy fats:
1 teaspoon of fish oil twice a day.
1 avocado per day. Has high fiber and high fat!
-Support smooth moving digestion:
2-4 grams of vitamin C powder per day.
-Give your digestion a break with a two-three day juice fast.
-If you feel hungry, tired, lethargic and a bit volatile while juicing, drink about 1 liter of fresh fruit juice in an hour or so.
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