Karen Kipp and I Lead a 3 Day Summer Juice Cleanse

I can't believe Summer is already here! I am so excited to be leading this 3 DAY SUMMER JUICE FAST with Karen Kipp from Power Your Journey so we can all get ready to enjoy the season. Those of you who joined us for the 3 DAY WINTER JUICE CLEANSE or 3 DAY SPRING JUICE CLEANSE know Karen. But, for those of you who didn't join the facebook group and participate in previous seasonal fasts, here's the lowdown:

Karen is a Certified Holistic Health Coach, Reflexologist, and Juicing expert with over 18 years experience, and leads juice-fasting retreats all year round in Kansas City, MO. She has generously agreed to lead four comprehensive 3 DAY JUICE FASTS online for each season this year - Winter, Spring, Summer, and Fall of 2013.

She and I will then begin leading destination juicing and cleansing retreats together in 2014. If you are interested in these destination retreats, please email me. My email address is in FAQ of the site.

I have posted all of the recipes for this 3 DAY SUMMER JUICE FAST (9 juice recipes) here. They are also listed in order below. You can participate in this fast/cleanse at your leisure at any time. The recipes and instructions will stay on the site. However, if you would like some free guidance and support, Karen and I will be sharing this fast via a private Facebook Group July 19th-21st, 2013. You can sign up for free here. We will be available to moderate the group and answer questions all weekend. It is a wonderful way to learn and share experiences. We would love you to join us! 

Just a word about juicing before we get started:

I often get asked about "juicing versus blending." Which is better? I believe that the whole fibre contained in green smoothies and whole blended juices are hugely beneficial to health on an everyday basis. However, during periods of detoxification, cleansing, and illness, I drink juices, both pulped and pulp free, as they allow a more gentle digestive process, which leaves more energy for detoxification, cleansing, and regeneration.

You can read more about my views on blending and juicing in my resources section. But, just briefly, I believe there is a place for both blending and juicing in any healthy eating regime. I blend every day, and juice every week. I also do a juice fast/cleanse one day of each week to empty and strengthen my system, along with regular colonics at The Piper Center in NYC and Gentle Wellness Center in L.A. 

So let's get started! 

  • Please note: The juice cleanse recipes are deliberately simple to make things gentle and easy on the body. If you are looking for further healthy juicing inspiration after the cleanse.
  • Please read Karen's juice cleansing and fasting preparation, routine, and post fasting guidelines thoroughly before participating in the program.
  • Please note: the information shared here does not replace the guidance of a qualified medical practitioner. Please consult your health care professional before participating in a juice cleanse, particularly if there are existing medical conditions or concerns. 
  • Please read the User Agreement and Disclaimer


3-Day Juice Fast Recipes and General Guidelines

When cleansing, it is always best to consume juices on an empty stomach to maximize absorption and benefits, but fresh juice anytime is better than no juice! It is preferable to have slightly more fruit-based juices during the day to help break down toxins in the body. The more vegetable-based juices are generally more alkaline and contain more minerals, so they are better in the afternoons and evenings to help rebuild the body and prepare it for rest. It is not a strict science, so you can mix them up, but these are good general guidelines. These guidelines are more important when using juices during a cleanse or fast.  

When fasting, it is necessary to strain the juices to ensure that solid pieces are not consumed. Solid food will encourage the digestive process to begin again and will make you hungry. Not desirable! Straining is not necessary if cleansing without fasting. If you feel like you need more juice, more calories, or are a little low with blood sugar, you can repeat any of these juices during the same time period of any given day. For example, if it is still morning, repeat the daily morning juice. Most juices contain about 100-150 calories and are packed with vitamins and minerals. Each juice is briefly explained, with a more in-depth explanation of each individual ingredient listed below with its many nutrition properties.

*Please see full instructions and fasting routine at the bottom of this post, including shopping list, preparation guidelines, daily routine, and post fast recommendations.  

Preparation for Juice Fast:

In the week prior to fasting retreat: Prepare your body optimally by beginning to reduce intake of caffeine, nicotine, alcohol, dairy products, sugar, grains/wheat, and any other dietary chemicals/additives over the week preceding the retreat. Do not go “cold-turkey” if you consume any of these items in large quantities, particularly caffeine. I highly recommend that you ease off of these substances slowly over the week so that you they are completely eliminated from diet at least 48 hrs. prior to beginning the fast.

Raw foods only 24-48 hours prior to fast: To ease the transition for your body, at least 24 hours before you begin the fast, beginning in the morning, you should eat raw fruits and vegetables only. If you must have a few cooked foods, make sure that it is fruits and vegetables only or broth. Avoid all preservatives, sugar, gluten or wheat products, grains, chemicals, food dyes/preservatives, caffeine, nicotine, animal products and dairy products. Water, lemon water, fresh juices, and herbal teas (nothing with caffeine) are also recommended.

Colonic or double enema:  It is critical that you engage in this while cleansing. Please read detailed instructions below.

3 Day Cleanse Recipes:

 

Recipes/Description:

All recipes are designed for one serving. Dilute all juices, unless otherwise stated. For juices more fruit based, or higher sugar content, add as much water as juice. For green drinks, and primarily low-sugar juices, add half as much water as juice. This helps to slow down the sugar absorption in the body. 

Substitutions:

I understand that some ingredients may be unavailable, and therefore, I have included some potential substitutions here. The recipes are designed to be optimal with the original ingredients, but I offer reasonable substitutions that shouldn’t significantly alter the taste or nutritional content for your convenience. Green Apples have the lowest sugar content of apples, so they are preferred. If unavailable, red apples can be substituted. Spinach and kale are interchangeable in recipes, as it is good to use both as much as possible. Zucchini can be substituted for cucumber also with minimal taste difference (might produce less juice due to water content). Swiss chard and bok choy can be replaced with romaine lettuce. Strawberries can be substituted with any berry. I have made the cilantro and parsley interchangeable in the recipes, as with the mint and sweet basil. It is dependent on which taste one prefers.  

NO SUGAR OPTION: If you prefer absolutely NO natural sugar in your juices, you can eliminate all of the fruit other than lemons and limes and substitute the equivalent weight in cucumbers. The taste will obviously be altered, but it is an option.

Bonus Recipes:

BONUS: Summer Blast Juice Popsicles/Frozen Treats:

These are simply a wonderful treat while fasting! It almost feels like you’re cheating, but they actually have many cleansing properties and help make it seem like you are eating something! 

  • 2-3 apple (green or red~red are sweeter)
  • 1 lemon (yellow peel removed)
  • 2-3 handfuls of strawberries (substitute any berry) 
  1. Place all ingredients through your Omega Juicer.
  2. Do NOT dilute with water before freezing.
  3. Place in popsicle molds and freeze. Yummy!
  4. This will make about 4 - 6 popsicles depending on your mold. You can also freeze in mason jars and defrost as slushies. Yum!

Vegetable Broth:

  • 1 cup organic red beets, sliced or shredded (magnesium & sodium)
  • 1 cup organic carrots, sliced or shredded (calcium & sodium, plus several trace elements)
  • 1 cup organic celery, leaves and all, chopped to half inch pieces (potassium & sodium)
  • 2 cups of any combo of these organic vegetables: some rich in calcium include beet tops, turnip and tops, watercress, spinach, cabbage, parsley, and you may also try broccoli and cauliflower.
  1. Wash the produce thoroughly by soaking in a tub with warm water with ½ cup of white vinegar for 10 minutes and scrubbing them.
  2. To make this broth use a 5 to 6-quart container.
  3. Fill it with one and one half quarts of filtered water.
  4. As much as possible, cut the veggies directly into the water to prevent oxidation. Also, don’t peel beets and carrots. There are some nutrients locked into skins.
  5. Cover and cook slowly for at least 30 minutes.
  6. Turn off heat and let it soak for another half an hour.
  7. Then strain. I use a colander into a larger bowl.
  8. This will make approximately 4 large glasses of broth.
  9. Try to use all the above mentioned ingredients, but if you have a little more room in your container and wish to add a bit more water, plus some more vegetables, feel free.
  10. You’ve got a bit of license regarding quantity, anyway, each day. However, try not to make more than a 2 day supply, as you want to keep it relatively fresh.
  11. For improved taste, you can try a squeeze of fresh lemon juice or a small pinch of sea salt.
  12. Serve this broth warm.

Additional drinks/tonics:
You can add any of these tonics to your routine during the fast:

  • 100% organic herbal (non-caffeinated not decaffeinated) teas
  • wheatgrass juice shots,
  • warm ginger tea with fresh lemon and pinch of cayenne
  • strained homemade veggie broth (see above recipe)
  • Dr Young's Raw Vegan Alkaline Green Almond Milk (Tess's suggestion)
     

Shopping List for Juices AND broth (per person)

Click here for a printable (PDF) shopping list
  • 2 cucumbers
  • 5 lemons
  • 3 limes
  • 1 large orange
  • 3 kiwis (or substitute with an additional green apple + ½ lemon)
  • 1 personal (small) watermelon
  • 1 medium container of strawberries (or equivalent of any berry)
  • 10-12 green apples
  • 1 bunch of 3 medium beets
  • 1/4 lb chunk ginger
  • 2 lbs. carrots (unpeeled)
  • 1 bunches mint or basil
  • 2 bunch parsley or cilantro
  • 3 baby bok choy or 1 medium regular bok choy head (or sub one half head of romaine)
  • 1 bunch of kale
  • 1 large container spinach (or 2-3 bunches)
  • 1 package of 3 heart of romaine
  • 1 package celery hearts or 1 large celery bunch
  • 1 bunch of swiss chard (6-8 stalks)
  • 1 head of cabbage 

Please note: This list is based on 1 serving for 3 days of juice fasting. You will need to make approximate calculations if you have additional participants, or if you plan to fast for more than 3 days. 
If you want to double the recipes (to have additional juice on hand) double the shopping list.
Please ensure that ALL produce is organic for optimal results.

Daily Fasting Routine:

UPON ARISING:  scrape tongue daily.  During a prolonged fast, your body will be detoxifying  at an extraordinary rate.  And some of those toxins will work their way up the esophagus all night long, deposited on the back of the tongue.  Upon arising, simply use a tongue scraper or invert a spoon and scrape the white toxic buildup from the back of your tongue, as far back as you can without gagging yourself.  Then, after brushing your teeth, brush your tongue off too. Use natural toothpaste or powder (I prefer the tooth powder).

COLON CLEANSING:  On the first day of your actual juice-fast, receive either a colonic from a professional therapist or give yourself a ‘double’ enema (see instructions below for a double enema). Please note: if you have NOT done a colonic, on the second day of the fast and thereafter, it is recommended to do a regular enema every morning during the fast to maximize the detoxification process. If you have done a colonic, the enemas are not necessary, but are an option is you prefer.

Enema: For the daily enema, fill the colon with body-temperature water, holding the water in you colon for 5-to-15 minutes, while lying on a dark towel in a warm, comfortable spot.  Faultless makes a combination ‘Douche/Enema/ Water Bottle’ which is sold in pharmacies for about $15 (2quart capacity, or 32 ounces) sold often in the Feminine Hygiene section of the store, not the enema section.  Your colon capacity is approximately 40 ounces; use whatever portion of the bag you feel comfortable holding.  Some people use all 32 ounces, but some individuals feel more comfortable taking only ¾ or 2/3 of the water. The easiest position in which to take an enema is on your hands and knees in the bathtub.  You can add a cup of chamomile tea, plus tree to four drops of lemon   (I just cut a lemon in half and place it beside the tub, squeezing in 3 or 4 drops each day.), put it into your colon and hold it 5 to 15 minutes, while reading something spiritually inspiring, to set the mental frame for the day. 

Remember to bleed the air from the line after filling the bag and hanging it higher that your body for gravity – flow.  (But if you forget, no harm’s done.  It will slowly come out on it’s own during the day.)  Also, after inserting catheter, or pipe (a natural balm or vegetable oil makes it easier), take several deep breaths to completely relax the stomach muscles, so the water can actually get through the transverse colon.

Double Enema: A double enema is simply filling the bag halfway with 99* water—body temperature; not too hot or too cold—putting it into your colon, and eliminating it immediately in the toilet. This clears fecal matter initially to allow for the colon to hold more water the second part. Then for the second part, follow the instructions above for the regular enema.

Times are approximate, so work them into your own schedule as best as you can.  And if, for instance, you don’t have time to do the enema one morning, work it in later.  Your body will be passing massive amounts of toxins into the colon every 24 hours during a prolonged fast.  And once peristalsis and defecation reflex cease, these toxins cannot exit the colon unless you do enemas.  The world’s best fasting clinics recommend, therefore, colonics to begin or one to three enemas each fasting day.  I suggest my clients all do at least one if they have not done a professional colonic.  But use your own wisdom; if symptoms indicate you need more, try to work them in).

DRY-BRUSH MASSAGE: Following the enema, clean the pores of your skin daily with a natural,  vegetable –fiber-bristle brush ($7-10 in health food stores).  Use a rotary motion, effecting a rosy glow on your skin, working from the extremities to the heart, making sure to do all parts, except the face (unless you have a special facial dry brush). It feels a bit rough at first, but you’ll adjust. Dry-brush massage should be followed by a hot and cold shower combination, which also helps prevent colds.

Many people continue dry-brush massage after their fast, they like it so well.  It’s a million dollar secret for keeping, young healthy skin, as it cleans the pores to enhance detoxification, as well as let the skin breathe more efficiently; it stimulates blood circulation throughout the skin surface, which aids the detox process; it stimulates nerve endings throughout the skin surface, which helps tone the central nervous system, and perhaps most importantly, it stimulates all the glands, which are so decidedly important in how young you actually look and feel!

DAILY JUICE FASTING ROUTINE:

AM Alkalizing Vegetable Broth: Following the shower, drink a warm glass of vegetable broth. Use 8 or 10-ounce glass equivalents. 

Breakfast: Dilute all fruit juices approximately 50-50 with good water (purified or natural spring water; not tap).  If you have your own juicer, always try to buy organically grown fruits and vegetables for juicing (as well as for your broth ingredients).  It does make a difference, as most all other produce is nutritionally raped—genetically fractured; single-cropped with chemical fertilizers; hundreds of insecticides and pesticides laid in systemically; further the nutrients are stripped in the processing.  Consequently, we’ve got 80 million Americans unnecessarily bulked up for this principal reason—they must take more and more of this type of food in order to get the nutrients their body actually requires. 

Be sure to strain all juices, whether you do the juicing, or buy the juices others have done.  You want to avoid all pulp and puree, as they’ll kick in your appestat mechanism, your digestive system, kick out this magnificent autolysis (or self-digestion) process, and make you quite hungry. 

Mid-morning:  A cup of herbal tea. I recommend you use quality, organic teas—rosehips,  peppermint and chamomile are excellent choices.  The teas contain detox vitamins which are A, C and E…C being the best by far.  Another universally favorite tea is the “Good Earth Sweet & Spicy Original Caffeine Free” (careful because there is a caffeinated version also). 

Noon:  Glass of freshly juiced fruit and vegetable juice. Also, if it fits your schedule on any of your fasting days, noon is also a good time to work in some gentle exercise, even if it’s only walking with deep breathing.  Any aerobic or anaerobic program is fine, and will help in the detox process.  Also, if therapeutic baths are a possibility—steam, sauna, jaccuzi or hot tub—or massage, this is a good time they may possibly be worked in.

Mid-afternoon:  Cup of herbal tea. (Note: when heating water for tea, I never bring it to a complete boil, as boiling destroys enzymes 100%, kills some nutrients, etc.).

Early evening: Glass of freshly squeezed vegetable juice. And again, strain to avoid pulp or puree. 

Mid-evening: Optional glass of juice (fruit or vegetable), broth or tea. Use your own wisdom.  All bodies and schedules are different, so monitor your self a bit.

Bedtime: Glass of warm vegetable broth. Again, when warming up refrigerated broth, don’t boil.

Note: The average faster loses a pound a day for the first 20 days—five of which is fecal matter from the colon, which will be replaced when eating resumes—by adhering to a 7 to 8 glass total intake. That includes everything, which means you don’t just drink at random (water included), but drink plenty to keep well-hydrated (just not excessive amounts of water or fluids).  Juices, broth and teas are predominantly water, anyway.  And as it takes energy to process everything, random drinking simply takes energy away from this magnificent detox process.  So try to hold to a 7 to 8 glass total intake.  And if you get really thirsty beyond that, take some good water.  However, fruit and carrot juices have nutrients and sugar, should you feel a little low energy at any time, just have some juice.

Of the 5 billion of we Earthlings present sharing this magnificent planet, only the smallest percentage will ever employ this extraordinary discipline.  However, as most all of the greatest thinkers in history have used it repeatedly, we’re in superb company! But above all, enjoy your fast, nurture your self and honor your self for taking this courageous step in your wellness journey! 

Post Fast/Breaking Your Fast Guidelines:

Phase 1 – (half as long as your fast , or 1.5 days for a 3-day fast)

  • No animal products, heavy proteins or fats – period. Your body is not ready to digest them and it will completely RUIN the effects of the fast, and most likely make you feel sick.
  • Start out very simple with high-water content fruit, such as an apple or homemade raw applesauce (no additives). Consume small quantities, you’ll get full very easily. Other popular first items are: watermelon, grapefruit, pear, papaya, grapes and mango. Go slowly, see how your body reacts.
  • You can juice if you like also – no need to strain now!
  • Rest of the phase: Once you have broken the fast with your first food as above, acceptable items include: Fruits: watermelon, papaya, grapefruit, orange, apple, peach, pineapple, cantaloupe, mango, melons, grapes. Sprouts: alfalfa, clover, sunflower, chia. Smoothies: blueberries, banana, apple, chia, psyllium, spirulina, chlorella, maca. Soups: miso, veggie broth Vegetables: tomato, cucumber. Organic almond or rice milk. NO greens except sprouts.
  • To help stimulate digestion, try adding 2 tbsp of RAW, unfiltered apple cider vinegar (like Braggs, not a clear, cheap version) and 1 tbsp of honey to a glass of filtered water. Yummy!

Phase 2 – (half as long as the fast, or 1.5 days for a 3-day fast)
Same as  Phase 1, but add any of the following: berries, avocado, kelp, spinach, lettuce, sunflower seeds, olives, olive oil, cashews, almonds, vegetable soups, dried fruit.

Phase 3 – Slow transition back to normal diet.

  • Same as above, but slowly start adding in other foods such as steamed veggies, grains, or a baked sweet potato. Avoid any heavy or greasy foods. Focus on fruits and vegetables. You’ll find that much smaller quantities will fill you up. Eat small portions.
  • Minimize or avoid dairy and high fat foods for a while. These are congesting and difficult to digest.
  • If you want to test for food sensitivities and allergies, this is an ideal time to add in the suspect foods one at a time in its whole form to see how your body reacts. For example, to test dairy products, add in whole milk, not skim or to test wheat, try cream of wheat, not bread.  Some of the most common sensitivities/allergens: dairy, gluten/wheat, soy, corn, citrus, nightshades (tomato/bell pepper/potato/eggplant), melons. Do not eat these foods until Phase 3 if you want to test them. Pay attention to your body, it will speak to you!

*All of this information and the recipes will stay on the site, so you could do the cleanse at your convenience. Here's to your health! 

Learn more about Karen Kipp at Power Your Journey
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I loved this!! For those embarking on your cleanse - Day 1 was my only challenging day. A little headache and low energy and that was it. I was surprised at how little hunger I had during the 3 days. I was hungrier during the time I would normally eat a heavier meal so I prepared for that - the warm vegetable broth was amazing for squelching hunger. The individual recipes for each day made me excited to complete another day. It was fun! My skin is glowing and I’ve had enough energy to go for walks AND teach my Pilates students. Highly recommend this!!

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Thanks for sharing your experience Anna. I am glad you found it so helpful. Yes, that broth is a lifesaver! We hope to have your join us in the fall.

I also have enjoyed the experience cleansing, I have done a lot in my life and this is by far one of my favorite ones. However, I must say that my wife and I followed the “Shopping List” and even doubled it per the instructions and this is what was leftover, http://i1264.photobucket.com/albums/jj497/Scentsationalhands/photo_zpsf92264e6.jpg

Something is seriously wrong with the shopping list, we even bought 2 heads of cabbage when non of the recipes even called for it but the list did…! Please do not let this happen to someone else, we spent $125.00 at Wholefoods for all the ingredients a probably used close to $50.00 worth for the 2 of us to juice. Thank God we are creative and will now be trying some fun new recipes, like roasted beets(since we had 4 extras)...!

Lastly, I take full responsibility for not double checking the list against the recipes…PLEASE fix this though! =D

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I agree I had the same experience with the groceries, it’s a huge over-estimate for the 3 days.

Kari and Eric. I am sorry you found the shopping list excessive. Did you make the broth and popsicles? That is what the rest of the ingredients are for. We need to make that clearer as we would never wish to have people waste their money. Also, thankyou for illustrating your point of view with a photo. The disgusted look on your wife’s face is just priceless.

Kari and Eric - I apologize if we overestimated the produce you required for our 3-day cleanse. Based on what was leftover in the posted photo, I am guessing that you didn’t make the veggie broth, which would have used probably about half of that and the cabbage also. Part of the difficulty in formulating shopping lists for juicing I that if you need a little cabbage, say half a head, you can’t purchase it that way typically, so I list a head of cabbage on the list. Also, produce size can vary dramatically, so a bunch of beets can be very small or huge. Same with cucumbers and apples frequently. I try to purposefully over-estimate a bit because I want to make sure you have adequate produce in case some items a very small and you need more juice. Often, people want additional juice also. When one doubles the shopping list, this is all compounded, of course. I had always figured that people would just consume it afterwards in the raw and post-fast phases. Since we had never had complaints before, I wasn’t aware that it was a problem.  We certainly don’t want to make this a hardship for anyone and just want to help people cleanse in a healthy way. I guess my philosophy has always been that “when life gives you extra kale, juice it or make kale chips!” Now that we are more aware of the shopping list challenge, we will be sure and let everyone know about how the list over-estimates intentionally and why, and that they should be cautious when doubling it. Thanks for your feedback to help us improve our service for everyone, and I am so glad you enjoyed the cleanse!

I find the shopping list is completely accurate. I made just enough veggie broth and juice. Will you please add some veggie juice recipes? Thank you.

Side note: I have no idea how anyone can hold over 10oz in their bowels. Lol. I was dying.  Practice makes perfect. ;)

Thank you for posting this. Xoxo T

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Thanks Taylor. I think the list is accurate if you make the broth and the popsicles. Yes, with the enemas, the more you do it the more water you can hold. I will absolutely post more vegetable juice recipes.

do I have to use the enema you are putting on this recipe or can I use a regular enema from the pharmacy?

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You can use an enema from the pharmacy.

I love the helpful information on your site. There’s so many fun things you can do with the blender.

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Thanks Jessica. So glad you are finding the recipes fun and useful. You will love my new book then!

Hi, just finished my three day jiuce detox following your instructions and recipies. I feel so good, thank you so much for sharing:)

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Oh, I am so pleased you had a positive experience. Thanks for leaving that note. We hope to have your join us in future cleanses. Be sure and join the facebook group.

Hi just wondering about how long in advance I can make the juice? Say I work all day , would I be able to prepare them in the morning or even he might before? Thanks!

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Hi girls! I’m just embarking on this cleanse this coming Sunday, I am so excited. I was just wondering, the daily fast routine given: is that a guideline or a must-follow? Is the vegetable broth absolutely essential or just an extra recipe to squelch hunger?

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