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Raw “Liquid Sunshine” Morning Cleansing Juice

Green Juices
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I am excited about next week! From April 26-28th, I am participating and leading a free 3 DAY SPRING JUICE CLEANSE with my dear friend Karen Kipp from Power Your Journey. Those of you who participated in the 3 DAY WINTER JUICE CLEANSE in January are well acquainted with Karen's fabulousness. For those of you who didn't join the facebook group and sign up to share the love, here's the scoop:

Karen Kipp, HHC (Certified Holistic Health Coach) is one of the most knowlegable juicing experts I know, and has joyfully served Kansas City as a Holistic Health Care Practitioner and reflexologist for 18 years. She empowers individuals with tools that facilitate their unique wellness journeys. It is her personal dedication to doing everything possible to support every client in attaining holistic wellness that has made her a beloved member of the holistic community.

She works with many professional holistic colleagues and will connect you with what you need to manifest optimal health and vibrancy . She facilitates group and individually customized cleanses, offers individual and group wellness coaching, teaches workshops on juicing, detoxing and whole/raw food preparation and facilitates several innovative juice fasting retreats each year.

Karen founded and facilitates the KC Mind/Body/Spirit Alliance which is a group that provides support for the metropolitan healing community. She has served on many non-profit Boards of Directors in the Kansas City area including Woodland Charities and Touched By Cancer and is bountifully active in the community serving others.

She currently has offices at Your Wellness Connection in Shawnee, Kansas , Kansas City's premier holistic center, and at the serene Wynbrick Center in Liberty, Missouri. So we are in GREAT hands! 

Karen generously agreed to share and lead a wonderful and comprehensive juice fast online for each season this year. So, we will lead four 3 DAY JUICE CLEANSES online in Winter, Spring, Summer, and Fall of 2013, and then she and I will begin leading destination juicing and cleansing retreats together in 2014. 

For this Spring Fast, I will post all of the recipes over the next three days -- 3 cleansing juices a day for three days. 

Karen and I will then offer a FREE Guided 3-DAY JUICE FAST with these recipes via a private Facebook Group April 26-28, 2013. You can sign up for free here. We will be available to moderate the group all weekend to offer support and answer questions. I love these group cleanses, because we all get to share our experiences and learn from each other. 

Just a word before we start: 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. 

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 SPRING CLEANSE post. 

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

Day 1, Morning Juice – Liquid Sunshine:

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. Carrots are loaded with beta-carotenes and mineral for anti-aging, cleansing and supporting the immune system. Strawberries add a lovely taste of Spring and a bit of color while upping the antioxidants and Vitamin C. Romaine is calming to the body and loaded with minerals. This is a gentle and lightly sweet juice flavor combination which tastes like a Spring sunrise that most everyone loves! You can even add a handful of mint if you like for an additional fresh flavor.

Ingredient Cleansing Benefits:

Strawberries have significantly high amounts of phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid. Scientific studies show that consumption of strawberries may have potential health benefits against cancer, aging, inflammation and neurological diseases. Fresh berries are an excellent source of vitamin-A, B-complex, C, and E and health promoting flavonoid poly-phenolic antioxidants. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Furthermore, They contain a good amount of minerals like potassium, manganese, fluorine, copper, iron and iodine. Fluoride is a component of bones and teeth and is important for prevention of dental caries. Strawberries have wonderfully distinct sweet taste which are nice mixed with just about any fruit or mellow flavor, otherwise they will easily be overpowered.

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. 

Carrot is a relative of parsley and celery, and contains loads of carotenes and minerals which contribute to life extension properties as powerful anti-oxidants. Carrot juice is great for eyes and the immune system as it helps out the production and performance of white blood cells. It can help lower cholesterol and certain skin conditions such as psoriasis and eczema, all while keeping the respiratory system resistant to infections. It reduces the risk of stroke and helps relieve painful joints from rheumatism and arthritis. A great source of Provitamin A, also contains glutathione, B-vitamins, potassium, magnesium, phosphorus, and CoQ10. It is sweet in flavor, with an earthy touch. It combines especially well with apple, pineapple, ginger, and cinnamon. 

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.

Romaine lettuce leaves are one of the very low calorie green-vegetables, nonetheless, they are the store house of many phyto-nutrients that have health promoting and disease prevention properties. It produces a classic juice for aiding deep sleep. Vitamins in lettuce are plentiful. Fresh leaves are an excellent source of several Vitamin A and beta carotenes as well as vitamin K, B, C, and folates. Zea-xanthin, an important dietary carotenoid in lettuce, is selectively absorbed into the retinal macula lutea, where it thought to provide antioxidant and filter UV rays falling on the retina. Diet rich in xanthin and carotenes is thought to offer some protection against age-related macular disease (ARMD) in the elderly. It also contains good amounts of minerals like iron, calcium, magnesium, and potassium, which are very essential for body metabolism. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Iron is essential for red blood cell formation. Regular inclusion of lettuce in the diet is known to prevent osteoporosis, iron-deficiency anemia and believed to protect from cardiovascular diseases, ARMD, Alzheimer's disease and cancers. It has a very mellow, fresh flavor and can be added to almost any juice without altering the original flavor significantly. 

*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.

Recipes/Description:

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.

Substitutions:

Green Apples have the lowest sugar content of apples, so they are preferred. If unavailable or if additional sweetness is needed, 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 only slight difference in taste, but it may require more zucchini than cucumber as the water content is lower. Cilantro can substitute for parsley. 

Bonus Recipes:

Bonus: Berry Apple 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)
  • 3-4 strawberries
  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 2-4 popsicles depending on your mold. 

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 here)

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

Raw “Liquid Sunshine” Morning Cleansing Juice

Print
  • 1 cup (about a handful) of strawberries
  • 2 carrots
  • 1 green apple
  • half of a romaine lettuce heart
  • 1/2  or 1 whole lemon (yellow rind removed)
  1. Process everything through your juicer (I use an Omega).
  2. If using this juice as part of the 3 DAY SPRING 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

Tip: Get the most juice out of your citrus fruits

Always juice lemons, limes and oranges at room temperature. This will maximize the juice available. Another trick is to use a citrus press. I could not live without mine! I have one for lemons, one for limes and one for oranges. But if you squeeze as much lemon and lime juice as I do, it can be a pain in….your hand. To alleviate some of the pressure cut the fruit into quarters instead of halves. Not only is it easier than juicing halves – it actually yields more juice.

I just made the Raw “Liquid Sunshine” Morning Cleansing Juice in my vitamix this morning and loved it!! I have forced myself to drink many green juices that weren’t very tasty and so quit drinking this.  A great recipe indeed!

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Oh, I’m so pleased you enjoyed this juice. Karen’s recipes are so simple and fun. Thanks for sharing :)

I made “Liquid Sunshine” this morning. It was extra zesty because I forgot to remove the rind from the lemon. I didn’t strain the pulp. It was delicious! Great way to start my day!

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Love it. Thanks for sharing your experience :)

Why if I’m doing the 3day spring cleanse do I need to strain?

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You always strain when doing a juice cleanse.  You only want the juice, not the fibers.  If you aren’t doing the 3-day spring cleanse, then you don’t have to strain any of them.  Just enjoy!

Krista
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.

Do you have an ingredient list for the entire 3 day cleanse that could be used for shopping?

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Can these drinks be blended in a regular blender as oppose to a juicer?

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Absolutely. Just blend the ingredients with 1 to 2 cups of water, blend, tweak flavours to taste, and then strain. Enjoy :)

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