Happy New Year! I hope you all had a lovely holiday season. It's time to detox, and get a healthy start to the year. Let's get "Clean and Green in 2013!"

January is all about juicing and cleansing. I often get asked about "juicing versus blending." Which is better? Yes, I am a huge fan of green smoothies. I drink them every day. I also drink whole blended juices containing all of the fibre, and believe them to be hugely beneficial. However, I also drink pulped and pulp-free juices. During periods of detoxification, cleansing, and illness, juices (both pulped and pulp free) are preferable, 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, in short, I believe there is a place for both blending and juicing in any healthy eating regime. I certainly blend and juice every week. I also do a juice fast/cleanse one day of every week to empty and strengthen my system, along with regular colonics at The Piper Center in NYC and Gentle Wellness Center in L.A. 

This year, I am sharing and participating in a 3 DAY WINTER JUICE CLEANSE guided by my dear friend Karen Kipp from Power Your Journey. Karen is one of the most knowlegable juicing experts I know, leading juice-fasting retreats all year round in Kansas City, MO. She generously agreed to share one of her wonderful and comprehensive juice fasts online with our community for anybody who would like to participate. I will post all of the recipes over the next three days -- 3 cleansing juices a day for three days. 

Karen will then offer a FREE Guided 3-Day Juice Fast with these recipes via a private Facebook Group January 18-20, 2013. You can sign up for free here. She will be available to moderate the group all weekend, along with daily live chat sessions at designated hours. I am participating in the group as well, and am so excited! 

If you would like a deeper cleanse, Karen is offering a 14-day cleanse online January 11-25th for a minimal charge of $29. 

However, after the cleanse, I will share some more exotic juice recipes every day this month to celebrate our amazing Omega Juicer Giveaway. I am SO excited to have teamed up with my favourite juicer company to give away FIVE Omega Vert VRT350 Masticating Juicers valued at $379.99. I will announce one lucky winner every month during the month of January. So don't miss out on your chance to get your hands on this fabulous juicer. 

I really love the Omega Vert masticating juicer. Most juicers process at a speed of 1,650 to 16,000 RPM, destroying many healthy enzymes and causing juice to degrade shortly after being extracted. The Vert VRT350 Low Speed Juicing System processes at 80 RPM, extracting the highest degree of juice, preventing oxidation, and allowing juice to be stored for up to 72 hours without degradation. It is also really gentle and quiet! 

This Omega VRT350 comes with a 2 HP Condenser Motor, Fine and Coarse Juicing Screen for Pulp Control, ULTEM Juicing Screen that withstands heavy duty juicing, and an Innovative Auto Cleaning System that keeps the screen clear during juicing & increases efficiency. You can also juice wheatgrass at high yield. All machines come with a generous 10 Year Warranty. 

So let's get started with the cleanse!

*Note: The cleanse recipes are deliberately simple to make things gentle and easy.
Please read Karen's full fast preparation instructions, daily fasting routine, and post fast guidelines in the 3 DAY CLEANSE post.

All of this information has been generously provided by Karen Kipp. Thankyou Karen. You ROCK! 

Day 1, Morning Juice – Clean Machine:

This juice is designed to help begin the cleansing process overall. Lemon helps detoxify the liver and dissolve mucous. Apple helps break down toxins in the intestinal tract. Spinach and kale help cleanse the body, and regenerate cells, blood and the respiratory system. Burdock root is an anti-bacterial that helps reduce inflammation while cleansing and supporting the liver. Ginger further helps reduces inflammation, reduces congestion, and aids digestion. This is a favourite juice flavour combination that tastes like fresh lemonade. Everyone loves this juice. It is a fun tasty way to start a fast. 

Ingredient Cleansing Benefits:

Apple primarily provides pectin, which contributes to healthy digestion, helps break down toxins, lowers cholesterol, and enhances bowel function. Apple also offers some sweetness in the juice. Granny Smith green apples have the lowest sugar content. Also offers many phytochemicals and enzymes, quercetin, Vitamin A (in the peel), Vitamin C, significant potassium, top source of soft fiber,  making it one of the best natural intestinal cleansers. In one study, people who consumed an apple-rich diet had a 46% reduction in their risk of lung cancer. Colon cancer reduction risk has also been demonstrated.

Burdock Root when taken internally, helps cleanse the liver and reduce inflammation and calcification in the joints. It is particularly beneficial for the skin. It provides optimum nutrition to the glandular and immune systems, kidneys, blood, lungs, and nerves.” Chromium, iron, magnesium, silicon, thiamine, and inulin are among its many useful constituents. Fresh root is also high in vitamin C. Not only is it packed with nutrition; the mucilaginous fiber of the root will absorb, bind and remove poisons and toxins in our digestive tracts. Longevity, steady energy, sexual vitality, and freedom from chronic disease and cancer are a few of the reported effects of long-term frequent use of burdock. The taste is fairly neutral, with some slight sweetness, somewhat like a parsnip. 

Ginger helps stimulate digestion, tones the intestinal tract, relieves bloating, nausea and gastrointestinal distress, is a overall anti-inflammatory, and supports both the cardiovascular and respiratory systems. It helps make blood platelets less sticky like garlic, and reduces risk factors for atherosclerosis. Many people love the spicy, warming taste in juices, be sure to start slow with just a half-inch piece of unpeeled root though, as it is potent!

Lemon is one of the most potent detoxifiers that improves liver function, relieves constipation, helps eliminate kidney stones, helps treat and prevent breast cancer, kills some types of intestinal parasites, and dissolves gall stones. It offers high doses of Vitamin C, calcium and magnesium. Lemon adds zip to the juices and helps cover the taste of bitter greens and is alkalinizing.

Spinach contains nearly twice as much iron as other greens, which allows red blood cells to carry more oxygen, strengthens all cells, but particularly those of respiratory system and brain. High fiber content aids intestinal cleansing and regeneration which are great for regulating digestion. High amounts of chlorophyll and carotene help reduce cancer risk and macular degeneration. In one study, high spinach consumption was linked with a lower incidence of cervical cancer. It also contains carotenoids, lutein,Vitamins A, B complex, C, K, folic acid, iodine, potassium, calcium, magnesium, phosphorous, sodium and manganese, and many amino acids. Spinach is highly alkalinizing and is the mildest tasting of the dark leafy greens that is easy for beginners. 

*3-Day Juice Fast Recipes and General Guidelines:
by Karen Kipp of Power Your Journey

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. This is 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 in 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 100-200 calories and are packed with vitamins and minerals. Each juice is briefly explained in each individual post with a more in-depth explanation of each individual ingredient and its many nutrition properties.


All of these cleansing 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.


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 difference. Pumpkin can be used in place of butternut squash.

Bonus Recipes:

Pink Passion Juice Popsicles:

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!

  • 1 apple (green or red~red are sweeter)
  • 1/2 lemon (yellow peel removed)
  • 1/4 medium beet
  1. Place all ingredients through your Omega Juicer.
  2. Do NOT dilute with water before freezing.
  3. Place in popsicle molds and freeze. Yummy!

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 (recipe on Karen’s website) 

*Note: I did not receive payment to write this post. However, I did receive product and giveaway items.

Photo taken by Katy Townsend
Learn more about Karen Kipp at Power Your Journey
Join a juice fast retreat.
Follow Karen on Facebook, Twitter, and Pinterest

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“Clean Machine” Morning Cleansing Green Juice

  • 1 green apple
  • 2-3 handfuls of spinach or kale
  • Half lemon (yellow peel removed)
  • 2” piece of burdock root
  • ½ inch of ginger root (unpeeled)
  1. Process everything through your juicer (I use an Omega).
  2. If using this juice as part of the 3 DAY WINTER CLEANSE, strain this juice and dilute with equal parts  filtered water. 
  3. If not juice fasting, you can consume this juice unstrained. 
  4. Makes one diluted 16-ounce glass. 

Learn more about Karen Kipp at Power Your Journey
Join a juice fast retreat.
Follow Karen on Facebook, Twitter, and Pinterest


select fresh spinach popeye would be proud of

The best tasting spinach has vibrant bright green leaves with crisp stems. This spinach also has the highest nutritional value. Purchase organic wherever possible. Avoid wilted leaves that have yellow discolouring, bruising, or a slimy coating. This spinach has passed its prime and should not be consumed.

Juicing for better health and energy.


Yes! Juicing is wonderful for health and energy. Happy New Year!

Just started my first juice fast 4 days ago.  I can’t believe how much energy I have!  Why didn’t I know about this before?  Happy New Year!


So wonderful! Glad you are feeling so good. You just have so much energy and vitality after a good cleanse don’t you? Love it :)

Yes, glad to hear that also! I always get inspired by hearing about how people have regained their vitality with cleanses! I also love that feeling myself in my own body, which inspires us to share this event with everyone!!

I would love to do this but only have a vitamix, if I don’t have a juicer can I still somehow do the cleanse?


Yes, absolutely! Just blend all of the ingredients in your Vitamix with filtered water and strain with a filtration bag, a fine mesh strainer, or a sheer knee high stocking. You may have to tweak the quantities of ingredients slightly. But it will be great. I hope you can join us. Enjoy :)

What if I don’t have a masticating juicer? I have a jack lalane centrifugal juicer. Is that good enough? I’ll be starting my juice fast in the next day or so. I’m hoping to go longer than 3days tho.


You can use any juicer to make these recipes. Enjoy :)

I am in the same situation.  My feeling is that it would be just as good with added fibre. 

Can anyone else comment?


Carrie, please read the information in the post about straining to remove the pulp and fibre during cleansing to allow for a more gentle digestive process and more energy for detoxification and regeneration. If you are not using these recipes for cleansing/fasting purposes, it is preferable to leave the fibre and pulp in the juice. I mainly drink pulped whole juices. However, during periods of illness, or cleansing/fasting I strain. Hope this clarifies.

Today is my first day on the juice fast, but I am feeling lightheaded, nauseous, and now suffering from a very bad headache.  I have followed all three of the recipes for Day 1.  Am I supposed to feel this way on the first day? Am I doing something wrong?  Help. Any suggestions?


These are very common detox symptoms on the first day of a fast. Know that if you need to, you can stop at any time by simply eating some light fruit, but these are normal experiences as toxins clear the body often with excess mucous via the sinus passages. That is usually what causes headaches and sometimes nausea. First, make sure your blood sugar is as stable as possible by sipping on additional juices if it feels right in your body. Rest if you need to. Second,  drink plenty of fluids to thin mucous. Try nasal irrigation to help flush your sinuses.


Third, make sure your colon is cleared properly. I highly recommend colon hydrotherapy (colonics) from a professional asap, but if not possible or available, use an enema bag with warm water and a few drops of lemon. These are avail at any major pharmacy as a douche/enema/hot water bottle combo for about $15. Do an enema a couple times a day until symptoms clear. Most of these symptoms clear within the first 48 hrs. But it depends on your level of toxicity. Stop fast gently after 48hrs if not.


Thank you so much for the reply Karen.  That was very helpful.  I’m actually feeling better today.  I tried to drink more water today and ate some light fruit.  I think I was definitely experiencing those Day 1 symptoms.  In my research, I also read somewhere that it may be a good idea to prepare your body for a fast or cleanse by gradually reducing solid intake a few days before beginning the fast or cleanse.

BTW, thanks so much for sharing your 3-Day Juice Cleanse.  The recipes are delicious, the format and steps are so easy to follow and best of all, I greatly appreciate the shopping list!!  That really helped make the preparation that much easier.


Monistew - so glad to hear you are feeling better. Those were pretty common symptoms that I assumed would clear up over time and with adequate liquids and colon cleansing. I absolutely always recommend that everyone shift their foods to raw only 24-48 hours before the cleanse and reduce dairy, animal protein, alcohol, caffeine, nicotine and sugar starting a week in advance of the fast until these items are eliminated 48 hrs before the fast. i will make sure everyone knows that when we begin our guided fast Jan 18-20. Congrats to you for being such a courageous soul and sticking it out. Just think of all those toxins you eliminated now!! I always say, “better out than in!”

I’m glad the shopping list helped!

Thanks for answering this so thoroughly Karen. I am sure this will be helpful for others experiencing the same detox and die off symptoms.

Thanks again Karen.  I have saved your posts so I will be ready the next time around.  I know you are right on point with your pre-fast/cleanse advice because I was definitely eating everything you mentioned (dairy, sugar, animal protein, etc) up until the night before beginning the fast and as a result those Day 1 syptoms definitely hit me like a brick wall.  I’m looking forward to joining you in the guided fast Jan. 18-20.  Chat with you then!


We are excited to have you in the group!

If I can’t find burdock root what can I use in it’s place. I have looked at Whole Foods and Sprouts. I’m very excited about the 3 day cleanse. Lisa


LucyAnn - You can also substitute radishes or dandelion greens. Happy juicing!

Awesome. Thank you so much! What wonderful website. I love it! Lisa

Thanks. Glad to have you here.

I found burdock root at an international grocery store under the name of Gobo.  The salesperson said it’s commonly used in sushi.


Thank you!

Yes. Thanks for sharing with everyone.

I’m on day 4 of my juice detox. I have juice for breakfast, lunch, dinner, and on occasion a snack juice if I’m feeling hungry. I start each morning w/ a glass of warm water and lemon. I have been waiting for some miraculous spurt of energy, but it’s not happening. Could I be doing something wrong?


Chris - know that everybody is different and your timing will be different depending on how clean your body is, how much of a change this represents for your body, etc., etc. Most people begin to have some increased moments of energy about Day 3 or 4, but may still be experiencing some ups and downs. People really tend to notice a big difference about 2-3 days after they broken the fast and they get back into their normal routine. You might realize that the afternoon slump just doesn’t hit for example, or that you feel more vibrant upon waking. Pay attention to the subtle changes in sleep patterns, your skin, breathing, mental clarity, general mood, etc and see what you notice.

Thanks Karen,
This is so true.
Chris, cleansing and detoxing requires a huge amount of energy, and I know a lot of people who feel quite tired and depleted when cleansing. Keep really hydrated, get lots of rest and sleep. I would also highly recommend colonics to help move the toxins out of the body. Then ease back into things with liquid smoothies and soups, and then plant based salads etc. You should really feel good within a few days. Please let us know how you are feeling.

Thanks a bunch Karen! I started feeling a lot better on day 6. I had my first meal that night, and woke feeling like trash the next morning. I’m back on just juice again, and feeling great already =) Oh, I am so excited about the better breathing, it really has worked. I sleep though the night now, which I haven’t done in years. It’s awesome!!

Oh, that is just WONDERFUL! Thankyou for letting us know :)

Singlemamatwo~ that is so fantastic to hear! Thank you for sharing. That is a common improvement that people experience in breathing and less congestion overall. Way to go, your hard work has paid off! From what you said, it sounds like you may have broken your fast a little too abruptly, which is why you may have felt bad the next morning. Read our guidelines under the 3-Day Juice Fast on this site for more info on how to do it optimally. Know that you can come back and repeat the fast anytime!!

I will definitely read up on the guidelines karenkipp, and thank you! It’s been a couple days, and I’m starting to feel a lot better. JUICING ROCKS! I just ordered some Chlorella Powder to add to my regimen =)

deniolv@yahoo.com - Jan 15, 2013 at 01:51pm #

Hi. I would like to do the 3 day cleanse, but only have a regular blender. I entered the drawing for the Vitamix earlier this year, and again today for the Omega. I so want one of my own! Until then, can I still do the cleanse with a blender?
Thank you.


Thanks for your support of the giveaways. They are random drawings. But my fingers are crossed for you.
Yes, you can absolutely do the cleanse with a blender. Just blend the ingredients, tweak the flavours. Then strain with a fine mesh strainer, filtration bag or fine nylon hose. Read the 3 Day Cleanse under the news tab and follow all of the directions. Hope to have you join us on the weekend.

Is there anything else I can use instead of burdock ( and radishes and dandelion) ?


I couldn’t source burdock when I tested these recipes and photographed them, so I just left it out. It still tasted amazing. You won’t get the cleansing benefits of the burdock root. But for just that one juice I wouldn’t worry. I hope this helps.

I am on day 3 of the juice cleanse and I am freezing. Its a warm day here but i cant seem to warm up. Is this normal?


So sorry it has taken me so long to respond to your Tennille. I have been unable to access the backend during the upgrade. It is common to feel damp or cold when juicing in the colder weather. Adding warming foods like ginger, fennel, and cinnamon to juices can really help with this.

I dont have a juicer may I use a blender ?


Yes. You can absolutely use a blender to juice. Just add 1 to 2 cups of water (or more as needed) and then tweak flavours to taste. You may have to tweak the ingredients slightly to get the blend you want. Then strain through a fine mesh strainer.

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