How To Do A Juice Cleanse Guide R08 - Goodnature

HOW TO DO AJUICE CLEANSE· complete with recipes ·WRITTEN BY ROBIN FREY

HOW TO DO A JUICE CLEANSETable Of ContentsWhy cleanse?3Pre-cleanse4Choose or formulate your recipes5Consider how its made7During the cleanse9Breaking the cleanse10Resources11Recipes123-Day Juice Cleanse Plan27Shopping List for the 3-Day Juice Cleanse Plan281

HOW TO DO A JUICE CLEANSECongratulations 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 Iwant to take the opportunity to share what I have learned from my experiences. Iwas introduced to juicing by my parents when I was a kid and have been doingjuice cleansing sporadically over the past twenty years. I always knew that juicingand cleanses were good for me by the way they made me feel. When I wentthrough my studies at the Institute for Integrative Nutrition, I learned more aboutwhy detoxi cation is so bene cial and how we can get the most out of a cleansebased on our own bio individuality. My goal is to give you the information you needto gure out the best way to do a cleanse for YOU. After all, you know your bodybetter than anyone else.2

HOW TO DO A JUICE CLEANSEWhy cleanse?Our environment and our busy schedules can make it very dif cult to maintain ahealthy lifestyle balance and we nd ourselves looking for a way to get back tofeeling healthy and energetic. Around 70% of your energy is spent on digestingyour food everyday. When we drink fresh juice from whole fruits and veggiesrather than eat them, it gives our digestive system a break, and allows our bodiesto easily absorb the ood of nutrients we are taking in. This break gives our bodythe time to focus on healing itself and ushing out stubborn toxins and waste. Ourbodies have the power to heal themselves, they just need to be given a chance todo so. If we are constantly taxing our body by feeding it unhealthy and processedfoods, we are not giving it the the opportunity to keep us in optimal health. Apurposeful juice cleanse can help transform your life in many different ways. Hereare seven ways you could bene t from doing a juice cleanse:1. Rid your body of toxins2. Jump-start weight loss and healthy eating habits3. Give your digestive system a rest4. Rehydrate which improves energy and skin tone5. Reduce chronic in ammation6. Help with autoimmune diseases7. Help determine food sensitivitiesA juice cleanse is a great way to break back into healthy eating habits, but it is alsoimportant 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 meanfor you? How will it impact your life? Having a clear vision of your goal will make iteasier to remind yourself of why you are doing it and press on in moments ofweakness.3

HOW TO DO A JUICE CLEANSEPre-cleanseUnless you are doing a one-day juice cleanse, you will want to prepare your bodyfor your juice fast. If you are doing two, three day or more cleanse, you will want toconsider the recommendations below. If you jump right into the cleanse from anunhealthy diet, also known as SAD (standard American diet), you could feel quitesick 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 themwith more raw organic vegetables and fruit making about 75 to 80 percentof your diet raw and whole foods. Be wary of foods marketed as health food, ifthey 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 outtoxins.4

HOW TO DO A JUICE CLEANSEChoose or formulate your recipesUsing The Juicing Companion book can be very helpful at this point. You can use itto learn which fruits and vegetables are good for your speci c health needs andtaste good together, and then create your juice cleanse recipes around them. Oryou 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 andautoimmune diseasesSpinach – anti-in ammatory, antioxidant, helps prevent cancer, aids digestivehealthCucumber – anti-in ammatory, lowers blood pressure, promotes healthyskin, prevents some forms of cancerCarrots – anti-in ammatory, lowers cholesterol, promotes healthy skin,antioxidantGinger – anti-in ammatory, aids in digestion, reduces pain, improvesimmune systemGreen apples – anti-in ammatory, antioxidant, reduces in ammation, lowerscholesterol, increases energy5

HOW TO DO A JUICE CLEANSEBe sure to check out the “Boosters and Additives” section of The JuicingCompanion, there you will nd a list of superfoods with bene ts that you can addto your juices. These are also sometimes referred to as adaptogens.6

HOW TO DO A JUICE CLEANSEConsider how its madeWhether you are making your juices at home or buying them from a juice bar, youwill want to take into consideration how it is made. The type of juicer makes a bigdifference in many ways—including the quality of juice, the time it takes to makethe juice and the amount of juice you get from the produce you are buying. If youare juicing at home, you will want to consume your juice relatively quickly as thenutrients deplete much faster than they do in juice made on a cold press juicer. Ifyou 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 juiceavailable. You can learn more about the types of juicers here: Types of JuicersDuring the cleanseDrink warm lemon waterWarm lemon water is my best friend during a juice cleanse. It’s an incredible liverstimulant and it helps begin the cleansing process before you even take a sip ofthat rst juice. Once you get into the habit of drinking it during your cleanse, youmight nd that it is something that you want to continue to do post-cleanse, like Idid. In addition to drinking your allotment of water, you can also include herbaltea into your cleanse plan.7

HOW TO DO A JUICE CLEANSEChoose and prepare your produce wisely1. Make organic juice. Choose organic vegetables, herbs and fruit wheneverpossible. Studies have shown that aside from fewer pesticide residues, thereare other good reasons to choose organic, including the fact that organicproduce has 20-40% higher levels of antioxidants and contains about 50%less of cadmium, a toxic heavy metal. I personally think organic even tastesbetter.2. Choosing fruit with low sugar content will help your body get the most out ofyour cleanse. Even though not all sugar is created equal, sugar is still sugarand your body has to deal with breaking it down and metabolizing it. An allfruit juice is high in sugar, so make your recipes as vegetable heavy aspossible. A good rule of thumb is to have green juice make up about half ofyour juice consumption.3. Wash everything well. Even if it is organic, it still can have undesirableorganisms 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 aswell as dirt.Stay consistentAim to drink a juice every 2 to 2.5 hours. 6 to 8 juices a day might sound like a lotbut if you space your juices out over 12 hours, your body will thank you. Skippingjuices will likely leave you feeling hungry and can result in a drop in your bloodsugar, which can leave you feeling lethargic and maybe even give you aheadache.8

HOW TO DO A JUICE CLEANSEDry brushThis probably sounds crazy since juicing is all about cleaning you internally but drybrushing your skin daily during your cleanse will help get rid of dead skin and openyour pores for the elimination process. See the resources below to learn moreabout dry brushing to detox.Exercise, but listen to your bodyYour energy levels can change and be a bit unpredictable during a cleanse so youmay want to limit yourself to light exercise like walks, yoga, and stretching. I try toat least break a sweat. Studies show that the body rids itself of heavy metals andother toxins in its sweat. Goodnature owner, Charlie Wettlaufer, did a 7 day cleansevlog where he completed a rigorous 700 calorie workout every day and lost 12pounds in 7 days. Although this is not generally recommended, the mostimportant thing is for you to pay attention to your body and what it needs. If youfeel too weak, then go easy. If you feel good and full of energy, then ramp it up!Focusing on relaxingAllow your body and mind to relax. Meditate every day or begin a journal whereyou can write about your day and how you’re feeling. Get plenty of rest and takenaps if possible 9

HOW TO DO A JUICE CLEANSEBreaking the cleanseEnd 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 yourbody 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’velearned into your daily regimen. Maybe you will want to swap one meal a day withvegetable juice? or maybe two? During my last cleanse I found that my sleep wasso deep and I felt so rested during the day that I knew I needed to make sure thatmy 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 4hours 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 notbeing able to spend those eight hours repairing itself, preventing cancer, andmaking me more vibrant.The day after your cleanse you’re going to want to ease into solid foods. I havefound one of the best ways to come off a cleanse is to drink smoothies and eatsmall pieces of juicy, watery fruit. Some people recommended to wait at least 3days before you start adding proteins (organic meat) and whole-wheat grains, butagain, listen to your body and monitor how you feel. In the days following acleanse, you have the opportunity to identify any food sensitivities. If you suspectyou are allergic to something, systematically add it to your diet and see if it’s atrigger for you.10

HOW TO DO A JUICE CLEANSEI like doing juice cleanses not only to periodically deep clean, but to really focus onmyself and check in with my body to make sure I’m understanding what it needs. Iencourage you to try a juice cleanse, and while they may seem dif cult at rst, ifyou 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, althoughsome people should perform under supervision and some not at all. You shouldconsult a health professional if you are unsure if you should do a juice fast.ResourcesHealth bene ts and recipe creation help: The Juicing CompanionLearn which juicer technologies make the best juice and why: TheGoodnature DifferenceFind more Goodnature Juice recipes here: RecipesRecommended reading: Juicing, Fasting, and Detoxing for Life by the JuiceLady Cherie Calbom, MS, CNGuide to dry brushing: How to dry brushCompare organic produce vs conventional: Organic Foods: What you need toknowMy favorite produce wash: Rebel GreenFollow us on social @goodnaturepro for more juicing tips!11

HOW TO DO A JUICE CLEANSERecipe #1Morning Kickstart JuiceStart your cleanse day the right way with this energizing recipe of apple, lemon,ginger and cayenne pepper.12