Without going too deep into the science, here is the basis for what is included in the 3- Day Fruit & Vegetable Cleanse program.

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Heather Malone
5 years ago
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3-Day Fruit & Vegetable Cleanse How The 3 Day Fruit & Vegetable Cleanse Works The 3 Day Fruit & Vegetable Cleanse is different from most other three day cleanses on the market.

1 3-Day Fruit & Vegetable Cleanse How The 3 Day Fruit & Vegetable Cleanse Works The 3 Day Fruit & Vegetable Cleanse is different from most other three day cleanses on the market. In it we apply our knowledge and understanding of physiology into creating the most well-rounded and therefore likely most effective three day cleanse on the market today, with no additional supplements necessary.* Please Note: While supplements are not necessary, they may enhance the program. Specifically the Advocare 24 Day Cleanse, as the bundle package has a number of different products with beneficial components, nutrients and compounds that may add additional health benefits to the program. You will be consuming approximately 64 ounces of fruit and vegetable juice daily, and it is designed to be easy with minimal equipment necessary. All you need is a blender and a trip to the grocery store to make it work. The Reason For Fruits & Vegetables Without going too deep into the science, here is the basis for what is included in the 3- Day Fruit & Vegetable Cleanse program. Fruit and Vegetable Juice The process of eating food included digestion and absorption of nutrients. Digestion is the breakdown of food into its smallest components and includes things like chewing, mechanical mixing in our digestive tract, and digestive enzymes to break down food as much as possible. Absorption is the actual passing of nutrients from our digestive tract into our body. Consuming the Pulp Juicing is very popular today, but completely lacks the otherwise indigestible fibers that come in fruits and vegetables. We think this is a mistake. Consuming the fiber that comes with fruits and vegetables has a number of potential health benefits, including: 1. Decreasing the glycemic response. Depending on the fruits and vegetables used, if the juice is consumed alone, this can cause excess surges in glucose, or blood sugar, which has a number of negative health consequences. We want to

2 Water try to stabilize blood sugar as much as possible and the inclusion of the fruit and vegetable pulp may help with this. 2. Provide toxin removal. Cleansing programs are often high in nutrients, but low in calories and overall food-based bulk. Our digestive system needs a certain amount of bulk to help most things along our digestive tract and to help bind toxins for elimination. Toxins that have been metabolized in the liver end up in the digestive system for elimination. If this doesn t happen, the toxins can be reabsorbed back into us, which obviously negates the benefits of a cleansing program. 3. Improve satiety. Juices are absorbed relatively quickly, leaving people feeling hungry during a juice fast or cleansing program. The addition of the fruit and vegetable pulp can help decrease hunger sensations, making the cleansing process much easier. 4. Fuel for bacteria. Some insoluble fibers are not absorbed by the human digestive tract and actually make their way down the entire length of our gastrointestinal system to our large intestines, where bacteria use it as fuel to make healthy compounds such as short chain fatty acids. Cleansing programs that do not incorporate fiber completely miss out on this very important part of health promotion. One of the pathways for eliminating toxins is via the kidneys. Therefore if toxins are being liberated during a cleanse, it is important to consume optimal amounts of water to help clear and remove water-soluble toxins from the kidneys and the body. Fat Most cleansing programs do not include fat, which we think is a mistake. Studies have shown that the absorption of certain nutrients found in vegetables is greatly increased when consumed with a fat source. Therefore to maximize absorption of the many nutrients being consumed during the cleanse, we include fat in the smoothies to enhance this process. Also, consuming fat may help with satiety and feelings of hunger during the cleanse, making for a more comfortable experience. Also, when fat is consumed certain digestive hormones are triggered to stimulate the release of bile from the gall bladder. Bile is released to help digest and emulsify fats, but is also used to help remove fat-soluble toxins and substances from the body. During a cleanse, if toxins are being released and detoxified in the liver, bile secretion and elimination can help remove these toxic substances from the body.

3 Lastly, some more traditional cleansing programs, such as Panchakarma found in the Ayurvedic tradition, believe that the addition of fat helps in ridding toxins from the body. Sea Salt Very few cleansing programs include the consumption of salt in their fruit and vegetable juice. Again, this is likely a mistake. Sodium and electrolyte balance is critical for proper cellular function, which includes the assimilation of healthy nutrients and elimination of unhealthy ones. While this can be difficult for people to understand, it is possible to drink large amounts of water but actually be dehydrated within our cells. Imagine raisins versus grapes. The difference between the two is the amount of water contained within them. When electrolyte imbalances exist, it is possible for water to stay outside of our cells or even be worse, be pulled out of our cells, which is where we need water most. Consuming small amounts of sea salt in the fruit and vegetable smoothies may help prevent this from happening. As an additional benefit, the inclusion of small amounts of sea salt may also help improve the taste of the smoothies and somewhat reduce the amount of urination that typically takes place during a cleanse. Items Needed For The 3-Day Fruit & Vegetable Cleanse Blender Large 64oz bottle (or two to three 20-32oz bottles) The Grocery List Here are the following items you will need for the 3-Day Fruit & Vegetable Cleanse: Seven apples (fuji, gala, etc) One pound of carrots One bunch of celery One bunch of parsley 2 cups of nuts (almonds, cashews, walnuts, etc) 6 lemons 2 tomatoes One bulb of garlic One pineapple 2 Cucumbers One small cabbage One small bunch of broccoli One small head of cauliflower Three beets

4 Two bunches of greens (spinach, kale, collard greens, etc) Sea salt Two cans coconut milk One package fresh or frozen berries (blueberries, raspberries, strawberries, or a mix of all three) Ginger (optional) Fresh mint (optional) What To Do During The 3-Day Cleanse Each day the goal is to make 64oz of a fruit and vegetable smoothie all at once, then drink approximately 8oz every hour for 8 hours. In between the smoothie drinks, you can consume herbal tea or water, with lemon added for taste if necessary. Day One Combine the following into a blender: three apples, one beet, two tomatoes, two carrots, two celery stalks, two cucumbers, 1/3 pineapple, 2 cups cabbage, juice of two lemons, ½ cup coconut milk, ½ cup nuts (almonds, walnuts, cashews)*, 1-3 garlic cloves**, ¼ - ½ tsp sea salt, fresh mint to taste. Day Two Combine the following into a blender: three apples, three large handfuls of greens (kale, collard greens, spinach), one beet, three celery stalks, 2 handfuls of parsley, 2 cups broccoli (or one cup of broccoli sprouts), 1/3 pineapple, juice of two lemons, ½ cup coconut milk, ½ cup nuts (almonds, walnuts, cashews)*, 1-3 garlic cloves**, ¼ - ½ tsp sea salt, fresh mint to taste. Day Three Combine the following into a blender: three carrots, three celery stalks, one inch piece of ginger (peeled), one beet, 2 cups cauliflower, 1/3 pineapple, 1 cup berries (blueberries, strawberries, etc), one apple, juice of two lemons, ½ cup coconut milk, ½ cup nuts (almonds, walnuts, cashews)*, 1-3 garlic cloves**, ¼ - ½ tsp sea salt. *Nuts soaked overnight will blend easier and are generally thought to be healthier than raw, unsoaked nuts. **Garlic has numerous health benefits but unfortunately some people find garlic to negatively impact the taste of the smoothies. If this is the case for you, consider either crushing the garlic into small pieces and chewing or directly swallowing the pieces, or leaving out the garlic all together.

5 Additional Notes The nutrients in fruits and vegetables are prone to oxidation and damage, and therefore should be refrigerated during the day. Also salt and lemon juice are included in each smoothie recipe, which may help decrease the amount of oxidation until the juice is consumed. In general it is a good idea to start by blending the more dense ingredients, such as nuts, celery and broccoli, before adding the other less dense ingredients such as pineapple and cucumbers. Feel free to peel fruits and vegetables before blending, but if you don t, be sure to thoroughly wash the vegetables first. Non-organic fruits and vegetables should be peeled to reduce exposure to chemicals. Organic produce is preferred but if certain ingredients are not available to you locally, you can substitute where necessary. For example, if you cannot find organic kale, organic spinach can be used instead. As the smoothie sits in your refrigerator, it will likely become more sludgy then when you first poured it in. Simply pour out approximately 8oz in to a large glass and add as much water as is necessary to get the consistency you desire. If you re used to drinking soda pop and juice bar smoothies, these smoothies are going to taste different. Smoothies purchased at juice bars are designed to taste good, not be healthy. If you want to sweeten the taste of the 3-Day Fruit & Vegetable Cleanse smoothies, you may experiment by adding small amounts of raw, unprocessed honey to your smoothies. Limit it to no more than ¼ cup of honey per daily smoothie batch. If you have a small blender or you find it fills up before you re finished blending, pour some of it off into a container, add the remaining ingredients, and mix the final batch with the previous one in the bottle. After the Cleanse After three days of consuming fruit and vegetable smoothies, the last thing you want to do is jump right back in to your typical way of eating. Therefore easing back into it is highly recommended. Fortunately, the majority of people that do a cleanse find that they have little desire for many of the processed foods they were consuming prior to the cleanse. The day after your cleanse has ended, consume only fruits, vegetables and nuts. You will likely have some fruits and vegetables left over, and these can be freely consumed as salads. You can also steam the vegetables with some salt and pepper, drizzled with

6 olive oil. The second day after your cleanse, continue eating fruits and vegetables, but begin to add in some light protein sources such as chicken, turkey bacon and egg whites. Frequently Asked Questions 1. I d like to lose a few pounds. Will this program help me do this? Although this program is not designed for weight loss, many people find they lose a couple pounds while doing our cleansing regimen. Sometimes with increased water intake, more efficient processing of toxins, eating a healthy whole-food diet, reducing inflammation and avoiding food sensitivities, many people improve their metabolism, which can result in weight loss. 2. What if I am constipated? To properly do a cleansing program, you need to be having regular (daily or more often) bowel movements. If you are not eliminating well, you may want to add 400mg-800mg of magnesium to your program daily. 3. What if I can t find organic fruits and vegetables? Fruits and vegetables that are consistently the most contaminated with pesticides should be purchased organic. They are: Apples, Cherries, Peaches, Raspberries, Bell Peppers, Grapes, Pears, Spinach, Celery, Nectarines, Potatoes, Strawberries If organic varieties are not available, fresh fruits and vegetables that consistently have the lower levels of pesticides are the safest choices for conventionally grown produce: Asparagus, Broccoli, Kiwi, Papaya, Avocado, Cauliflower, Mangos, Pineapple, Bananas, Corn (sweet), Onions, Peas (sweet) 4. Is there anyone that should not do this detox? Yes. This program is for relatively healthy people who want to look and feel healthier. This program is not for anyone with serious health issues and is on numerous medications. If you are taking certain medications or have a serious medical condition, you must first talk with your doctor before doing this program. 5. Will it be uncomfortable? There is bound to be differing opinions about the change in diet but this cleanse is designed to be gentle and easy to follow. Remember, it is not a fast, nor is it a colon cleanse, which are very harsh on your system. You will be consuming nutrient-rich shakes to help support your body. Some people may feel a slight withdrawal when

7 they give up caffeine or sugar. But we have found this to be the exception rather than the norm. 6. Will I be in the bathroom all day? Due to the extra water and fluids that are consumed, many people urinate more often than usual on this program. Additionally when people stop consuming refined carbohydrates and sugar, many people report urinating more frequently for a few days as fluids are being regulated differently. 7. Will I get headaches? Some people experience headaches during a cleanse due to withdrawal from sugar and caffeine. If this happens, you may drink green tea during the cleanse to offer 8. Can I exercise? If you are already exercising, you can continue to do so, though you might want to decrease the intensity somewhat. If you find that you feel too fatigued, you may want to limit yourself to gentle movement such as walking, stretching or yoga. 9. Should I continue with my regular supplements? If you are taking any medications, you must continue taking them unless otherwise directed by your doctor. Vitamins and supplements can continue to be taken as desired. 10. How often can I do this cleanse? Many people like the benefits of the 3-Day Fruit & Vegetable Cleanse so much, they do it as often as once a month. Conclusion By participating in the 3-Day Fruit & Vegetable Cleanse you have invested in the most important asset you have - your health. If the wealthiest person in the world was in a wheelchair and breathing on an oxygen tank, chances are he/she would be willing to spend every dime to get their health back. Why wait until that point? By investing in your health now you are taking the steps necessary to live a longer and healthier life.

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