Are You Ready For Your 3-Day Cleanse?

SpringCleanseSalad_RB_2A

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Written by: Kat Gal

Are you feeling ready for a deep spring cleanse, to maybe lose a few pounds and feel better quickly?

Are you wanting to jumpstart your health goals in a way that can lead to a sustainable healthy lifestyle, but aren’t ready to take on a 10-day, 2-week, or 21-day cleanse just yet?

Then a 3-day juice fast or raw food cleanse is for you.  

Juice fasts and raw food cleanses are made up of organic, plant-based, whole food ingredients to ensure that you meet – or even exceed – your daily needs of vitamins, minerals and antioxidants.

How To Do A 3-Day Juice Cleanse

During your 3-day juice cleanse, you will be following the same schedule every single day. On you last day, if you wish, you may break your cleanse at dinner with a big salad, soup, or steamed vegetable dish instead of your juice.

Daily Schedule:

Morning 1 glass of warm lemon water
Breakfast 32 oz green juice
Snack 16 oz green juice (optional)
Lunch 32 oz green juice
Snack 16 oz green juice (optional)
Dinner 32 oz green juice or Smoothie
Post-Dinner 16 oz green juice (optional)
2-3 Hours Before Bed Water or herbal tea

How To Do A Raw Food Cleanse

During a raw food cleanse, you will be following the same schedule every day for 3 days. If you wish, you may incorporate a juice cleansing day on Day 2 as outlined earlier.

Daily Schedule:

Morning 1 glass of warm lemon water
Breakfast 32 oz green juice
Snack 16 oz green juice or fruit (optional)
Lunch 32 oz green smoothie or a big green salad
Snack 16 oz green juice or fruit (optional)
Dinner 32 oz big green salad or raw meal
Dessert Fruit (optional)
2-3 Hours Before Bed Water or herbal tea

Some Recipes To Use For Your Juice Or Raw Food Cleanse

Green Juice
 
Ingredients
  • ½ cucumber
  • 3-4 stalks of celery
  • 5 leaves of romaine lettuce
  • 3 leaves of kale
  • ½ green apple
  • 1-inch piece of ginger
  • 1 lemon, peeled
Instructions
  1. Wash your vegetables. Peel your lemon. Run your ingredients through your juicer.
Notes
Image source: http://www.youngandraw.com/juices-vs-smoothies-the-difference-health-benefits-between-them/deep-green-cleanse-juice/

Green Juice Tips: Try to stay away from sweet fruits. Use 1/2 or 1 apple or pear. Green apples are the best choice because of their low GI content. Add celery, cucumber, or both. Choose 1-3 types of leafy greens and add a few leaves up to several handfuls. Add ginger and lemon for alkalinity and flavor. For liver cleansing effects, add beets or carrots. Experiment.

BONUS Tip: If you are in the hurry, you may substitute one of your green juices with the Organifi Green Juice Powder, or add an extra glass in as a snack.

Green Smoothie
 
Ingredients
  • 2 cups of kale
  • 1 frozen banana
  • 1 tbsp of hemp seeds
  • 1-2 cups of regular or coconut water
Instructions
  1. Add all ingredients to a blender and blend until desired consistency.
Notes
Image source: http://www.growingraw.com/green-smoothie.html

Green Smoothie Tips: Use 2-3 cups of fruits as a base. Use banana, mango, papaya, or avocado if you are looking for something thick, creamy and filling. For lighter smoothies, choose berries, peaches, pineapple, or apples.

You may use frozen or fresh fruits. Add 2 cups of leafy greens, for example: kale, romaine lettuce, collard greens, or swiss chard. Add 1 – 2 cups of liquid depending on your preference.

You may also add purified water, coconut water, or nut milk. Feel free to boost your smoothie with superfoods, such as spirulina, raw cacao, hemp seeds, flax seeds, chia seeds, raw protein powder, or cinnamon.

Amazing Green Salad
 
Ingredients
  • 1 cup green leaf lettuce
  • 1 cup of spinach or baby spinach
  • ½ cucumber, sliced or spiralized
  • 1 carrot grated
  • 1 red beet, grated
  • 1 bell pepper, chopped or sliced
  • ½ cup of alfalfa sprouts
  • ¼ cup of cherry tomatoes
  • 2 tbsp of hemp seeds (or other seeds of your choice)
  • Dressing:
  • ⅓ cup of tahini, well stirred
  • ⅓ cup water
  • ¼ cup + 1 tbsp lemon juice
  • 2 garlic cloves, minced
  • ¾ tsp salt
  • ¼ tsp coconut sugar or ½ date (optional)
Instructions
  1. Combine all dressing ingredients in your blender. Blend until smooth. Place salad ingredients in a bowl in an order of your choice. Add 2-3 tbsp of dressing and toss.

Green Salad Tips: Choose 1-3 types of leafy greens as a base. Add some sprouts for fun and nutrients. Add something savory and light, like cucumber or celery. Add something sweet, like carrots, beets, or apples. Cut them into chunks if you are looking for a crunch, otherwise shred or spiralize them to make them more flavorful and more digestible.

Add cruciferous vegetables, such as pepper, zucchini, or broccoli, unless you have a thyroid condition or sensitivity to them. Add avocado for healthy fats. Add nuts or seeds for protein, healthy fats and a crunch. You may add some pseudograins, like quinoa to make it more hearty and filling.

For dressing, you can make a simple balsamic vinaigrette or create avocado, tahini, or even fruit-based dressings. Browse recipes for inspiration, but don’t be afraid to play around. Get creative.

What About AFTER Your Juice Or Raw Food Cleanse?

After your juice or raw foods cleanse, to continue to experience health benefits and to keep the weight off without falling into a yo-yo diet, you have to continue eating clean with plenty of whole foods and follow a general healthy lifestyle.

How To Follow A Healthy Diet For Sustainable Weight Loss And Other Health Benefits:

  • Begin your day with warm lemon water. Lemon water has powerful alkalizing effects, it helps detoxing, curbs your cravings and boosts your immune system.
  • Eat regularly throughout the day. Skipping meals can lead to binges later on. Eat throughout the day. Aim for 3 meals and snack as needed.
  • Add more organic, plant-based whole foods into your diet. Increase your intake of greens and vegetables through green juices, smoothies, salads, steamed veggies, roasted vegetables and soups. Eat more fruits in fruit salads, smoothies and as they are. Don’t forget about your raw nuts and seeds, whole grains and pseudograins for protein and necessary vitamins and minerals.
  • Eliminate processed foods and processed sugars from your diet. Start slow. As you are adding more whole foods in, the junk will naturally get crowded out. Go at your own pace and slowly eliminate all processed foods. Replace take-outs with home-cooked meals. If you are craving something sweet, fresh fruits, dates, dried figs, sweet potatoes, carrots, beets, sweet corn and raw desserts are great options.
  • Exercise. Exercise is something that you cannot avoid. Aim to exercise at least 20-30 minutes a day or more, if possible. Find something you truly enjoy. There are so many options out there from running to yoga, from TRX to aerobics and from swimming to wall-climbing, that you will find something. Give each thing a fair shot for 2-3 weeks, then if you don’t like it, try something new. Mix it up and try something different every day.
  • Get plenty of sleep. Sleep is something that is extremely important for your health and wellbeing, yet in this busy world, you may forget about. Get 8-10 hours of sleep every night. With a healthy diet and exercise, your quality of sleep will improve too.
  • Reduce stress from your life. Stress is one of the top killers in our country. De-stressing and relaxing is non-negotiable for your health, happiness and overall wellbeing. Meditate. Journal. Take a few deep breaths. Take a relaxing bath. Learn to say no. Be with people who uplift you. Do some coloring. Find a relaxing hobby.

If you follow these basic healthy eating and lifestyle principles, over time you will notice that your health will continuously improve. You will feel happier, more balanced, more energetic and overall amazing.

Tip: If you are ready for the make-over of a lifetime, sign up for our Transformation Program. Check it out in our shop.

Have you ever done a juice or raw food fast? What were your experiences? Share with us below, we would love to hear from you.

turmericweb

Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal

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