Well, we have reached the end of DAY 3 of our "Clean and Green in 2013" 3 DAY WINTER JUICE CLEANSE with Karen Kipp from Power Your Journey. We started our last day of the juice fast with the yummy Cucumber Cool Morning Cleansing Juice, continued with the Raw Lawn Clippings Green Midday Cleansing Juice, and we finish our juice fast with this Raw "Transcendent Tonic" Evening Detox Cleanse Juice. I don't know about you, but I feel FANtastic.
What a fantastic accessible cleanse. For those of you who didn't follow along in real time, the juice cleanse recipes will remain on the site so that you can cleanse or fast whenever you like. Just note that this is a Winter Juice Cleanse. There are other fruits and vegetables that are more suitable for Spring, Summer, and Fall. Karen and I may lead some other seasonal juice fasts and cleanses later in the year. So stay tuned! If you are interested in further juice cleanses throughout the year please let us know.
Remember that Karen is offering 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. Karen 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! You can find all of the juice cleanse recipes here.
If you would like a deeper cleanse, Karen is offering a 14-day cleanse online January 11-25th for a minimal charge of $29.
The juicing celebration continues tomorrow. I will start posting some of my favourite healthy juice recipes, and have asked some of my chef and blogger friends to contribute as well. I am going to continue juicing all month long to really clean out my system in preparation for a fabulous year. I am manifesting!
Now, let's finish 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.
Day 3, Evening Juice - Transcendent Tonic:
This baby is packed with chlorophyll, anti-oxidants, minerals and nutrient dense greens! Swiss Chard, as a member of the beet family, is loaded with many phytonutrients that have health promotional and disease prevention properties, and is a powerful cleanser to boot. Kale, parsley and cucumber kick in volumes of minerals and green nutrients that flood the body with immune boosters, while humble celery adds magnesium and calcium to help calm the nervous system and prepare the body for rest. Garlic throws in a pungent kick of natural anti-bacterial and anti-fungal properties and a serious blast of flavor, if your stomach isn’t too delicate to handle it. Ginger would be a better choice to aid digestion if you are sensitive to garlic. This tonic truly is transcendent in the body for its abilities to take you to the next level of wellness!
Ingredient Cleansing Benefits:
Swiss Chard is a member of the beet family, and like spinach, is the store-house of many phytonutrients that have health promotional and disease prevention properties. Chard is recommended in cholesterol controlling and weight reduction programs. Chard leaves are an excellent source vitamin-C which helps to quench free. Research studies suggests that vitamin C helps maintain normal connective tissue, prevent iron deficiency, and also helps body develop resistance against infectious agents. Swiss chard is one of the best vegetable sources for vitamin-K (700% of recommended intake per 100g). Vitamin K has a potential role bone health, and has an established role in the treatment of Alzheimer’s. It is also a rich source of omega-3 fatty acids, vitamin-A, flavonoids, and anti-oxidants like ß carotene, α-carotene, lutein and zeaxanthin. It is also rich in B-complex (optimizes metabolism), copper, calcium, sodium, potassium, iron, manganese and phosphorus. Regular consumption of swiss chard is found to prevent osteoporosis, iron deficiency anemia, vitamin A deficiency, and is believed to protect from cardiovascular diseases and colon and prostate cancers. It produces a very mild green juice, much like romaine lettuce, with a slightly sweet, tangy, and earthy taste. It combines well with almost any juice.
Kale is rich in phytochemicals that protect us from cancer and provides highly absorbable calcium due to the high ratio of calcium to phosphorous content. A cup of kale juice surpasses the calcium content of a glass of milk. It can lower the risk of colon, breast and lung cancer as well as fight osteoporosis, macular degeneration, support the cardiovascular and immune systems, and assist in energy production. It also contains high amounts of chlorophyll, provitamin A, in the form of carotenoids and beta-carotene, Vitamin C, E, B6, K, folic acid, iron, potassium, magnesium, zinc, and sodium. Kale has a much milder taste when juiced than eaten whole, and is a great alkalinizer!
Parsley is a wonderful blood purifier, rich in anti-oxidants, vitamins, and minerals, which help control blood-cholesterol, prevents constipation, protects the human body from free radicals mediated injury and from cancers. Parsley contains health benefiting essential volatile oils, such as Eugenol, which has therapeutic use in dentistry as a local anesthetic and anti-septic agent for teeth and gum diseases. Eugenol has also been found to reduce blood sugar levels in diabetics; however, further detailed studies required to establish its role. Parsley is rich in poly-phenolic flavonoid antioxidants and has been rated as one of the plant sources with the highest quality antioxidant activities. Total ORAC value, which measures the anti-oxidant strength of 100 g of fresh, raw parsley, is 1301 µmol TE (Trolex equivalents). It is also a good source of minerals like potassium, calcium, manganese, iron, and magnesium. Additionally, the herb is also rich in many antioxidant vitamins, including vitamin-A, beta-carotene, vitamin Bs (vital in carbohydrate, fat and protein metabolism), vitamin-C, vitamin-E. The herb is an excellent source of vitamin-K and folates. It is perhaps the richest of the entire herb source for vitamin K; provide 1640 µg or 1366% of recommended daily intake. Vitamin K has been found to have the potential role in bone health and has an established role in the treatment of Alzheimer's disease patients. Italian or flat leaf-parsley has a more intense flavor than curly leaf parsley. This is a highly aromatic and pungent flavor juiced, and combines beautifully with green juices to balance the flavours with a very “clean” taste.
Cucumber is actually a cooling food in the body and is typically 20-degrees cooler than the outside air on a warm day! It is a great natural diuretic, helps regulate body temperature, aids in cell hydration, waste removal and dissolves kidney stones. Its high silica content is amazing for skin and helps with conditions such as eczema, psoriasis, hair loss, weak nails, etc. It also reduces high uric acid in the body that causes inflammation in the joints, muscles and tendons. It helps regulate blood pressure and can even help lower a fever! It is high in Vitamin A (mostly in the peel), B-complex, C and folic acid, amino acids (methionine and tryptophan), potassium, sulfur, and chlorine (natural). Cucumber adds lots of water and nutrient content to juices with its very mild and slightly creamy taste. Super easy to prep to juices, but make sure they are organic and not wax-coated.
Celery is beneficial for respiratory conditions, such as bronchitis and asthma, but also contains coumarin which helps lower blood pressure up to 14% in hypertension patients. It is also a natural laxative and diuretic. Kidneys are supported by celery juice and it can even increase libido! It also acts as an appetite suppressant, while having a calming effect that can even help insomnia. It contains valuable organic sodium, unlike table salt. It is rich in potassium, so it makes a great post-workout juice as it replaces electrolytes. It contains anti-cancer properties, essential amino acids, tryptophan, vitamin A, B-complex, C, calcium, phosphorus, iron, magnesium, iodine and copper. Juice the leaves of this light tasting, slightly salty tasting juice which makes a nice addition to almost any juice combination, especially green juices.
Garlic has been recognized in almost all the cultures for its medicinal as well as culinary properties and contains health promoting phyto-nutrient substances that have proven benefits against coronary artery diseases, infections and cancers. Strong flavored, garlic cloves contain many noteworthy phyto-nutrients, minerals, vitamins, and antioxidants that have proven health benefits. Total measured antioxidant strength (ORAC value) is 5346 µmol TE/100 g. Its bulbs contain organic sulfites that can form allicin by enzymatic reaction, which is activated by disruption of bulb (like juicing).
Laboratory studies show that allicin reduces cholesterol production, decreases blood vessel stiffness, and reduces blood pressure. It blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease the overall risk from coronary artery disease (CAD), peripheral vascular diseases (PVD) and stroke. Research studies also found a link with a possible decrease in the incidence of stomach cancer. Allicin and other essential volatile compounds also found to have anti-bacterial, anti-viral, and anti-fungal activities. Garlic is one of the richest sources of potassium, iron (aids red blood cell formation), calcium, magnesium, manganese (a co-factor for the antioxidant enzyme, superoxide dismutase), zinc, and selenium (a heart-healthy mineral, and is an important cofactor for antioxidant enzymes within the body). It contains many flavonoid anti-oxidants like carotene beta, zea-xanthin, and vitamins like vitamin B-6, vitamin-C (helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals). Garlic juice is extremely potent and may bother sensitive stomachs. It is a very spicy, pungent flavor that should be used in moderation (1-2 cloves at a time) and combines well with green juices. A very powerful natural anti-bacterial, and anti-fungal punch!
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!
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.
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
- Place all ingredients through your Omega Juicer.
- Do NOT dilute with water before freezing.
- Place in popsicle molds and freeze. Yummy!
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)