Wednesday, March 28, 2012

Juice Cleanse Shopping List + Recipes + Schedule

Welcome to Wednesday and your cleanse schedule!

Essentially you will be replacing breakfast, lunch and dinner with green juice and adding snacks in the form of fruit juices, herbal teas and nut milks.  You will be drinking up to 8 times per day (not including water).  Most days when I'm cleansing I get in 6 or 7, typically day 1 you'll get in all 8.

Feel free to drink as much water as you want to, it can be helpful to sip warm water throughout the day.  You'll want to stop drinking 2.5 - 3 hours before bed or you'll be up and down all night going to the bathroom. 

I use pint sized mason jars for my juices (it's best to store in glass) so I'm typically drinking between 12 - 16 oz of juice per meal.  When my husband is cleansing he drinks a bit more so feel free to adjust according to your needs.

Your cleanse schedule will be the same for all three days:

 Adjust times to correspond to your waking schedule.

1_ 7:15 am//morning tonic of lemon/ ginger/ cayenne or warm water w/ lemon. Within 1 hour of waking.
2_ 8:15 am//green juice one hour after your morning tonic.
3_ btwn 10- 10:30//mid morning snack of herbal tea/ fruit juice or nut milk (choose one).
4_ NOON//green juice lunch.
5_ btwn 2- 2:45// mid afternoon snack of herbal tea/ fruit juice or nut milk (choose one).
6_ btwn 4:30 - 5:30// green juice dinner. Listen to your body if you need to have your dinner earlier do.
7_ btwn 6:30 - 7:30 pm//  evening snack of herbal tea/ fruit juice or nut milk (choose one) Time depending on how early/ late you had dinner.
8_ about 7:30 - 8:30 pm// herbal tea (optional) If you had earlier dinner you'll have earlier tea.  You may choose to skip tea all together. Stop all drinking 2.5 - 3 hours before bed.
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A word on organics.  Organics have been shown to have more vitamins and minerals then conventional produce.  Also you don't want to liquify chemicals and pesticides for your cleanse.  Go organic everywhere you can!  If you have a hard time finding organic cucumber just peel the skins off before juicing them.  That is often the case for me.

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You'll create your shopping list around what juice combos you choose to make.  I've photographed several for you with the exact amounts I use for juicing (unless I note otherwise).  Most of the combos will fill up two pint jars.  I always juice extra and put it in the fridge for later.  Often I'll juice for the entire day when I'm cleansing.  Yes, of course the juice is best right out of the juicer and some people are hard core adamant about it.  I've found life to be much more fun with a sense of flexibility and ease and that goes for putting my juice in the fridge too.  Just having made the decision to do the juice cleanse, having set your intention for the three days is carrying some powerful energy with it.  Your juice elixirs are going to add to that in spades whether it's right out of the juicer or from the fridge.   

SNACKS:

You'll Choose from Herbal Tea, Nut Milk or Fruit Juice.
-For herbal tea select any organic tea that looks amazing to you!  For me it's always peppermint!  This last time I also used a Rooibis blend.

-For Nut Milk purchase 2 cups raw almonds.  Make sure they are just plain ole organic almonds.  Not roasted, salted, etc. Also 2-4 dates.  If you like things sweet go for 4.

This is a good video on making Almond Milk. 

-I suggest you soak the nuts before hand though.  Measure out your cup or two, place in a bowl and cover nuts with water, soak overnight.
-You do not have to buy a nut milk bag, they can be pricey and hard to find.  I suggest you go to the harware store (you might be there anyway picking up your mason jars) and get a gallon sized paint strainer.  They are with paint accessories, usually next to the buckets.  A package of two is less then $3.
- I recommend you use dates to sweeten just as she does.  Remember to pit your dates.  I also pre-soak my dates.  I find that soaking the dates softens them up and makes them blend much easier.  I don't yet have a Vita Mix (OH how I want one!).  They make the best nut milk!  You can make nut milk in a regular blender.  :)
-If you choose almond milk for your evening snack it can be so tasty and satisfying to warm it on the stove with a little cinnamon, nutmeg, cardamom and clove!
-I think you'll enjoy the change in texture from all the juices and find the nut milk a treat in your day!
-Buy organic almonds.










-For fruit juices choose from the following:
Carrot/ Apple/ Ginger
Strawberry/ Pear/ Orange
Red Grape/ Apple/ Lemon

If your goal is weight loss on this cleanse go with Carrot/Apple/Ginger
8 carrots, 2-3 apples, ginger to taste. 

12 strawberries, 1 pear, 1 orange.



For this one I just use the small cut portion of lemon or about 1/2 of a small lemon.

MORNING TONIC:


If for some reason you don't like ginger or can't stand cayenne pepper simply do warm water with lemon as your morning tonic. 

This gives you an idea of the color your going for. 

I use just a pinch of cayenne, about two tbsp lemon juice and 1 tbsp ginger juice, fill the rest with water.  I will often juice a huge batch of ginger for the fridge and do the same with lemon.  Then I make several days worth of tonic.   Vary the mixture to your taste.  You don't want one flavor to overpower the other. 

GREEN JUICES:


This is my everyday green!  Use it as a base if you get overwhelmed.  Here's the basic formula:
Leafy greens + cucumber or celery or both + apple or pear or both + lemon + ginger.  You can't go wrong with this combo!  Then you can add in other things if you like... a little fennel or a few strawberries to enhance the flavor!  You could make and drink the same green juice for the whole cleanse or you can experiment with different combos and options.  I've given you several to start with.  You want your drink to be mostly veggies.  When you first start juicing you'll use more fruit to make it taste better but soon you'll be using less fruit and love the taste :) 

6 kale leaves, 1 cucumber, 5 celery, 1 apple, 1 pear, slice of lemon, piece of ginger. Sometimes I add broccoli stalk to this as well.


 2 Romaine leaves, 4 stalks celery, 6 kale leaves, 1 slice lemon, 1 cucumber, 2 nickel size pieces of ginger, 1/2 orange, 1/2 pear.

1 small lemon, 2 green apples, 1 cucumber, 5 kale leaves, portion of parsley, big handful spinach.

portion of cilantro, 1/2 small lemon, handful of sprouts, 1 cucumber, 2 celery, 1 green apple, piece of ginger to taste, 4 kale leaves.

 1 pear, 1 apple, 1 cucumber, ginger to taste, 2 celery, 2 handfuls of spinach or one giant grab :), parsley.

 4 collard leaves, 3 celery, 1 cucumber, 1 pear, 1 green apple, handful sprouts, small handful spinach, slice of lemon, 2 strawberries.

 3 Romaine leaves, ginger to taste, 1 apple, 1 pear, 1/4 head of cabbage, 1 cucumber, 2 celery stalks, 1 slice of lemon, 4 kale leaves.

6 Kale leaves, 3 celery, 1 apple, 1/2 small lemon, 1 cucumber, 1 broccoli stalk, 1/4 - 1/2 slice of fennel layers, ginger to taste.

Sample shopping list:
pint sized mason jars
paint strainer
2 cups raw almonds
4 dates
2 boxes of tea
7 cucumbers
2 celery bunch
1 cilantro bunch
1 parsley bunch
1 bag carrots
1 bag green apples
1 bag lemons or 6 small lemons
4 thumbs of ginger
3 bunches kale
1 bunch collards
1 box spinach
4 pears
1 pint strawberries
2 oranges
1 fennel
1 pint sprouts

Have a wonderful time shopping!  Celebrate how beautiful your cart is! I'd love to see your carts and juices and progress in pictures and words on the FB page. 

Tomorrow is Q&A// Tips for Success!  Let me know if you have any questions!
All my best,
Lacy


3-day Juice Cleanse begins Friday!
Monday:  Do More + Do Less Prep Steps
Tuesday:  Support Set Up
Wednesday: Shopping List + Recipes + Cleanse Schedule
Thursday:  Q + A // Tips for Success
Friday:  Ladies + Gentlemen, You May Start Your Juicers!


6 comments:

Rachel said...

I'm feeling inspired! Thanks for sharing all of the great info! - Rachel

Anonymous said...

Any suggestions on a good juicer or could I possibly skim by with my blender?

lacy said...

@Anonymous you def need a juicer. A blender will not extract the fiber, simple blend it all together. My fave juicer is by Breville. You can see it in the sidebar. :) Happy juicing!

kate said...

Can you touch a little more on why you need a juicer, and couldn't do this with smoothies? Do you have a smoothie alternatively? We have a vitamix, and aren't in the market for a juicer at this time.

Anonymous said...

I''m looking forward to trying this. However, I was wondering, is the sample shopping list for 3 days worth of juicing? And do you have to make your own nut milk or is store bought (Silk brand for instance) alright to use?

lacy said...

@ Anonymous yeapper that will do you for the three days. I usually make my own almond milk, you can see a video here http://lacyyoung.com/media/videos/. Store bought is fine to use if you can't make your own. Silk isn't my fave boxed brand though, way too many preservatives. Go with Pacific brand it's a bit better.