Irish Juice Cleanse Challenge! 3 Day Plan

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Laura Bell
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1 Irish Juice Cleanse Challenge! 3 Day Plan #IrishJuiceCleanseChallenge #IrishDetox #GetYourJuiceOn Page 1

2 Contents Benefits of Juicing..3-5 Preparation 6 - Before the cleanse - During the 3 day cleanse - After the cleanse Buying your produce. 7 Storing the juices 8 Juicing Notes 9 Juice recipes Shopping List..13 Key ingredients nutritional information Page 2

3 Benefits of Juicing There is no escaping the juicing craze that has swept over Ireland and the other parts of the world. More and more people are talking about Juice Cleanses and detoxes and the wonderful benefits that they bring. Increased energy, clearer eyes and skin, feeling of lightness, decreased desire for unhealthy and processed foods, better sleep patterns, less body pain etc are just some of the benefits people have reported from doing a Juice Cleanse. Why is Juicing so beneficial? Vegetables are the pillar of good nutrition and one of the most important things you can do for your health is making sure that you get enough vegetables. They are low in sugar, full of vitamins, minerals, micro-nutrients and powerful anti-oxidants. For a lot of people it is a challenge to get a large enough quantity and a varied mix of vegetables into their diet on a daily basis. Juicing raw vegetables and fruits offers an easy way to get large quantities of the vitamins, minerals, live enzymes, and anti-oxidants that our bodies require to be in top form. And who doesn't want to be in the the best form they can be in? Benefits of a Juicing and of doing a Juice Cleanse Nutrients - Flood your body with Mother Earths Goodness. Drinking juices from vegetables, low glycemic fruits, roots and herbs will offer your body the vitamins, minerals, and live enzymes that are required in order for you to feel in top form. When you juice, you separate the fibre from the vegetables and fruit and therefore you are able to get a lot more of these beneficial nutrients into your body than you would if you had to digest the fibre. Although the fibre in vegetables and fruit is beneficial, the main beneficial properties of vegetables and juice reside in the juice that you extract. Supplying your body with these nutrients in juice form means they can be easily assimilated without the need for digestion. Page 3

4 Anti-Oxidants On average, plant foods have 64 times more antioxidants than animal foods. Studies have shown the health benefits of anti-oxidants and their ability to prevent the development of many different diseases. Vegetables, fruits and herbs are loaded with antioxidants which fight free radicals, ageing, cellular damage and reduce susceptibility to cancer. Cleansing and Detoxification When we consume more toxins than we can release in one day toxins build up and put stress on our bodies. The average person is constantly ingesting toxins, whether its from air pollution, toxins in our food, or toxins in the water. The truth is that in todays world it is hard to avoid them. When we juice we are introducing the beneficial properties of fruits and vegetables in a pre-digested form which means your body has to spend very little energy on digestion and therefore can focus this energy on cleaning out and eliminating the toxins that have built up over time. Putting in all these concentrated nutrients from fresh juices into your body is like hiring 100 cleaning staff to clean your home. They go to work cleaning and detoxifying our bodies. By eliminating these toxins our bodies can function at a higher level. Alkalinity Juicing promotes an alkaline environment in your body. If your body is acidic state it is said that you will experience more disease and pain. Our bodies are constantly trying to achieve homeostasis and achieve a correct ph balance between alkalinity and acidity. Our bodies preform at peak level when there is a correct ph balance between alkalinity and acidity. Foods such as meat, processes foods and grains can cause over acidity in your body. Drinking juice from alkaline foods like green vegetables, and fruits can help your body balance achieve a correct balance between alkalinity and acidity. Chlorophyll Juicing is possibly the best way to consume chlorophyll rich foods. Chlorophyll which is only found in plants is like liquified sun energy. It promotes healing and cleansing in our body and is an excellent detoxifier. Chlorophyll binds to heavy metals helping to eliminate them from the body. It augments your bodies ability to produce haemoglobin which strengthens your bodies ability to deliver oxygen to your cells. Page 4

Phytonutrients Plants contain more than 100,000 phytonutrients, which is one of the reasons nine servings of fruits and vegetables a day are recommended.

5 Phytonutrients Plants contain more than 100,000 phytonutrients, which is one of the reasons nine servings of fruits and vegetables a day are recommended. Phytonutrients have been proven to be beneficial for human health, not only in preventing diseases, but also in reversing some disorders. Reset our bodies and stop unhealthy cravings Completing a juice cleanse can offer a type of reset or reboot for our bodies. Juicing can rebalance our taste buds and leave our taste buds more sensitive to the natural flavours of fresh food. People who complete juice cleanses often find that the foods they usually ate before the cleanses now seem too salty or too sweet. Don t be surprise that if after your juice cleanse your body begins to crave a lot more fruits and vegetables. The power of a juice cleanse drinking raw juiced vegetables, fruits, herbs and roots has the potential to transform your your health Take care of your body and it will take care of you! Page 5

6 Preparation To be successful at anything, Preparation is key Before your 3 day Juice Cleanse. We recommend that you prepare adequately a few days before you begin the cleanse. Although the Juice Cleanse itself is only 3 days, we feel like the whole process is about 7 days. But don't be put off by this, it just means that you will gain more benefits from the programme than if you just jumped in head first on day one. If you are currently eating a standard diet with animal products and processed foods then we recommend that you ease into the juice cleanse by cutting down on processed foods, caffeine, alcohol, stimulants and animal products as you approach Day One. We recommend to avoid animal products and alcohol 2 days before the 1st official day of the juice cleanse. Trust us, your body will be glad of the preparation for the cleanse. If you just go straight into the 3 day cleanse without any preparation nothing bad will happen. You are, however, more likely to experience more intense detox symptoms. Some rapid detox symptoms may include headaches, lethargy and upset stomach. During the Cleanse - What to expect? You may feel hungry during the cleanse but this should pass after Day One. We recommend drinking plenty of water in-between juices in order to stay properly hydrated. You may feel some slight detox symptoms such as mild headaches, gas, bloating, diarrhoea, cramps, nausea etc. during the over the 3 Days. Juicing floods the body with healthy nutrients, which dispels toxins into the blood stream. This means that toxins will float around your blood for a while and then exit through your bowels and urine. Therefore mild symptoms are totally normal and expected. However if you experience more severe symptoms please consult a medical practitioner. After the Cleanse Just as it is important to prepare and ease your way into the 3 day cleanse, it is equally important to ease your way out of the cleanse. During the 3 days your body will have gone into cleaning mode and digestion will have slowed down. It would not be wise to break your 3 day cleanse with heavy foods like animal products. The first morning after the cleanse we recommend eating some fruit. For lunch we recommend eating a raw vegetarian salad with little or no dressing. To add some flavour to the salad you can squeeze some lemon juice over it. For dinner we recommend a plant based meal, preferable raw as a raw meal will be easiest on your digestion system. Page 6

7 Buying your Vegetables and Fruit As this is only a 3 Day Cleanse you can buy all your produce in one go, one or two days before the cleanse begins. In an ideal world we would recommend that all fruits and vegetables are organic. However, organic produce is not always available and it may be a good deal more expensive. Therefore, although we do advice to buy organic produce if possible, it is in no way obligatory for this 3 Day Juice Cleanse. We have compiled a simple and easy to follow shopping list that can be detached from this document and taken to the supermarket. The quantities of the produce on the shopping list below will make enough of each juice for one person for 3 days. The juice recipes have been tried and tested and are favourites among experienced juicers. If you are new to Juicing we advise you to follow these recipes however it is not essential to follow them stringily. You are free to substitute one ingredient for another if one particular ingredient is not available. For example if you cannot find the quantity of kale you need you can substitute it with spinach. A surprising benefit of a doing a Juice Cleanse is that grocery shopping actually becomes quite simple! Just buy your produce, which is usually located in the same area in the supermarket or at one stall at the farmers market. All of the ingredients on the shopping list should be widely available to everyone. Page 7

Juices should however be prepared daily and shouldn't be stored for longer than 24 hours.

8 Storing the Juices Preferably, juices should be consumed fresh just after they are put through the juicer. We understand that with the busy lives people have today this is not always possible. Juices should however be prepared daily and shouldn't be stored for longer than 24 hours. When storing your juices for the day we recommend that you use glass bottles or sealing jars. Sealing jars or glass bottles will prevent oxygen from seeping in and oxidising your juice. Page 8

9 Juicing Notes Before making a juice - Wash fruit and vegetables thoroughly. - Remove any hard pits from the fruit as they may damage the juicer. - Prepare all the vegetables and fruit by cutting them into small pieces that will fit into the funnel of the juicer - Don t put too much produce into the funnel at anyone time. - Roll leafy greens like kale and lettuce into balls and push them through slowly in the shoot of your centrifugal or masticating juicer. Remember: Greens are the most beneficial vegetables to juice. They are rich in chlorophyll which helps to heal, cleanse the body, kill pathogens, fungus and cancer cells Below you will find Juice Recipes for the 3 Day Cleanse. You can mix and match these recipes over the 3 days, although it is a good idea to try them all to ensure you get a wide spectrum of vitamins and nutrients. All juices should make between 700 ml to 1 litre of juice, which has been calculated based on the average size of the required produce. You should consume around 2 to 3 litres of juice per day. *Remember - It is not a race :) Juices should be drank slowly and so it is important to get a 1 litre jar or one litre glass bottle to store the juice in once it has been prepared. * Don t forget to drink lots of water in between juices!! Good Luck The Irish Juice Cleanse Challenge Team :) Page 9

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11 Juice Recipes-Day 1 Breakfast Friday Feeling 3 Oranges 3 carrots 3/4 Cucumber 3 Celery Stalks 1/4 Lemon 1 Apple Lunch Juice Handfuls of Spinach 4 Kale Leaves 3 Celery Stalks 1/2 Beet 1 Cucumber 7-10 springs of coriander/cilantro ½ Lemon Dinner El Monte Verde 8 big leaves/stalks of kale 1 handful spinach 3/4 cucumber 4 celery stalks 2 apples 1 orange- peel removed 1/2 lemon, peel removed 1/2-thumb of ginger (can add more ginger depending on how spicy you like it) Page 11

12 Juice Recipes-Day 2 Breakfast Beet it 5 carrots 2 apples 1.5 medium sized beet 1/2-thumb of ginger 1/2 cucumber 3 stalks of celery 7-10 springs of parsley Lunch Pineapple Express 2 Handfuls of Spinach 6 Kale Leaves 1 cucumber 1 Cup Pineapple 1 Small Handful of Mint Leaves (optional) 2 Apples Dinner El Monte Verde 8 big leaves/stalks of kale 1 handful spinach 3/4 cucumber 4 celery stalks 2 apples 1 orange- peel removed 1/2 lemon, peel removed 1/2-thumb of ginger (can add more ginger depending on how spicy you like it) Page 12

13 Page 13 Breakfast Morning Sun 2 Oranges 3 carrots ½ Cucumber 1 red bell pepper 1/2-thumb of ginger 2 stalks of celery 1 Apple Juice Recipes-Day 3 Lunch Green Dream 3 heads of broccoli 2 handfuls of spinach 2-3 leaves of kale (optional) 1 cucumber 7-10 springs of parsley 2 green bell pepper 2 apples 1 lime Dinner El Monte Verde 8 big leaves/stalks of kale 1 handful spinach 3/4 cucumber 4 celery stalks 2 apples 1 orange- peel removed 1/2 lemon, peel removed 1/2-thumb of ginger (can add more ginger depending on how spicy you like it)

14 Shopping list Item Quantity Tick Oranges 8 carrots 11 Cucumbers 8 Celery (4-5 stalks per whole celery) 5 Lemons 3 Apples 16 Kale (35-40 leaves, average 4 bags of kale) Coriander/Cilantro Ginger Spinach 4 bags(35-40 leaves) 1 bunch 5 inches 2-3 bags Beet 2-3 Parsley 2-3 bunches Pineapple 1 Red Pepper 1 Green pepper 2 Broccoli 1 Lime 1 Page 14

15 Key ingredient Nutritional information Kale VITAMINES B2, B3, B6,B12, K, C, E, BETA-CAROTENE,FOLIC ACID, LUTEIN; CALCIUM, COPPER, IRON, MAGNESIUM, MANGANESE, POTASSIUM, SILICA, ZINC; FLAVONOIDS, GLUCOSINOLATES, FIBRE Cucumber VITAMINES A, B3,B5, K, C, E, BETA-CAROTENE, BIOTIN, C, FOLIC ACID; CALCIUM, IODINE, IRON, MAGNESIUM, MANGANESE, MOLYBDENUM, SILICA, SULPHUR, POTASSIUM, PHOSPHORUS, ZINC; CAFFEIC ACID, ERESPIN; FIBRE Apples VITAMINES B, K, C, E, BETA-CAROTENE, BIOTIN, FOLIC ACID,; CALCIUM, CHROMIUM, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, ZINC; MALIC ACID; QUERCETIN; FLAVONOIDS, FIBRE, CARBOHYDRATE Celery VITAMINES B, B1, B2, B3, B5, B6, K, C, E, BETA-CAROTENE, BIOTIN, FOLIC ACID,; CALCIUM, IODINE, IRON, MAGNESIUM, MANGANESE, MOLYBDENUM, PHOSPHORUS, POTASSIUM, ZINC, FIBRE Spinach VITAMINES B2, B3,B5, B6, K, C, E, BETA-CAROTENE, BIOTIN,FOLIC ACID; CALCIUM, CHROMIUM, COPPER, IODINE, IRON, MAGNESIUM, MANGANESE, POTASSIUM, PHOSPHORUS, SELENIUM, SODIUM, ZINC; LIPOTIC ACID; OMEGA 3 ESSENTIAL FATTY ACIDS; PROTEIN; TRYPTOPHAN;FIBRE Page 15

16 Parsley VITAMINES A, B1, B3,B5, K, C, BETA-CAROTENE, BIOTIN,FOLIC ACID; CALCIUM, CHROMIUM, COPPER, IODINE, IRON, MAGNESIUM, MANGANESE, POTASSIUM, PHOSPHORUS, SELENIUM, ZINC; LIMONENE, MYRISTICIN; LUTEOLIN Ginger VITAMINES, B3, B6, C, E, FOLIC ACID; CALCIUM, COPPER, IRON, MAGNESIUM, MANGANESE, PHOSPHORUS, POTASSIUM, SELENIUM, ZINC; GINGEROL; PHENOLS, VOLATILE OIL Carrots VITAMINES B1, B3,B5, K, C, E, ALPHA-CAROTENE, BETA-CAROTENE,BIOTIN,LYCOPENE, FOLIC ACID; CALCIUM, CHROMIUM, IODINE, IRON, MAGNESIUM, MANGANESE, POTASSIUM, PHOSPHORUS, SELENIUM, SILICA, ZINC; LIMONIN, BIOFLAVONOIDS,; FIBRE Page 16

17 Disclaimer: The content found in this 3 day programme for the Irish Juice Cleanse Challenge is for informational purposes only, and is in no means intended as a medical advice, substitute for medical counselling or as a treatment for any disease or health condition. Always work with a qualified health professional before making any changes to your diet, prescription drug use, lifestyle or exercise activities. Before starting any cleanse, make sure to consult your physician, especially if you have a medical condition like diabetes. Also, don t participate if you re pregnant or nursing. Detoxes are also not a substitute for medical diagnoses or treatment. The information is provided as-is, and the reader assumes all risks for the use, non-use or misuse of the information Page 17

PRINTABLEJUICERECIPES

YOURGO-TO BOOK PRINTABLEJUICERECIPES OF YOUR BERRY BEST FRIEND 2 cups strawberries 1 cup raspberries 1 cup dandelion greens 1 cucumber 1 small chili pepper TOTAL CALORIES: 97 23% Vitamin A 190% Vitamin