(Part 2 of a 3-part series)

As we move forward into the warmer months and continue the 3-month journey of healing, health, and vitality I outlined in my last post, the idea of a cleanse may be appealing to many of you. From The New York Times to many popular health magazines, the merits of various cleanses have been presented and discussed. I personally have explored many types of cleanses and have developed one that I periodically incorporate into my wellness journey. But what exactly is a cleanse, and is it right for you?

Cleansing is a modified fast that typically involves avoiding solid food and relying instead on a cleanse beverage for a short period of time. This gives the gastrointestinal tract a chance to rest and cleanse itself, making you feel refreshed, energetic, and centered. Although weight loss may accompany the cleanse, it is not a weight loss program per se, and any weight loss is often regained as eating patterns return to normal.

The gentle 11-day juice cleanse I recommend for my clients involves gradually removing solid foods from the diet, replacing them with a homemade vegetable and fruit juice, and then adding solid foods back in. Because it is important to ensure adequate hydration during the cleanse, I encourage all clients to drink the lemon/ginger water, herbal teas, and healing broth highlighted in my last post. And to manage any drop in blood sugar, I advocate eating a teaspoon of coconut butter—either consumed off the spoon or melted into the cleanse juice—3 to 5 times per day.

Before Beginning

This cleanse is not something you jump into, but a process you gently prepare for and gently emerge from. Before beginning the cleanse, it is important to check in with your doctor to make sure this process will not have a negative impact on your health.

For some individuals, the cleanse may be accompanied by a looser stool. This is not a problem. If the opposite occurs, you may want to drink Smooth Move Tea by Traditional Medicinals to encourage the bowels to work. Some individuals may also include a colonic hydrocleanse to ensure the bowels empty completely.

The 11-Day Cleanse

Monday

Remove all fruit and other sources of sugar from your diet. Continue to eat vegetables, animal and non-animal proteins, whole grains (in limited amounts), legumes, raw nuts and seeds (in moderation), and healthy fats (organic cold-pressed virgin olive, avocado, coconut, and walnut oil, as well as avocados). Eat lightly and simply. Decrease your consumption of caffeinated beverages and replace them with herbal alternatives. Hydrate well with lemon/ginger water and herbal teas throughout the day. You may experience some caffeine withdrawal. Try to endure.

Tuesday

Remove all grains and legumes from your diet. Continue to eat vegetables, proteins, raw nuts and seeds (in moderation), and healthy fats. Hydrate well with lemon/ginger water and herbal teas. Continue to decrease your caffeine consumption and—if possible—eliminate completely.

Wednesday

Completely remove protein from your diet. Continue to eat vegetables, raw nuts and seeds (in moderation), and healthy fats. Keep your meals light and simple—raw salads, lightly steamed vegetables, simple soups. Prepare a 20–24 oz green juice (see recipe below) and consume in three 8-oz doses: one with breakfast, one midmorning, and one in the midafternoon. You can dilute your 8-oz juice with 4 oz spring water or plain coconut water if you find the flavor too intense. Hydrate well with lemon/ginger water and herbal teas.

Thursday

Remove the nuts and seeds from your diet. Continue to eat vegetables and healthy fats and drink your three 8-oz doses of green juice. Hydrate well with lemon/ginger water and herbal teas.

Friday, Saturday, and Sunday

Drink 8 oz of green juice with 4 oz of spring or coconut water up to 6 times per day. Continue to hydrate well with lemon/ginger water and herbal teas in between. If you feel uncomfortable, add coconut butter to your green juice and supplement with healing broths.

Recovering from the Cleanse

Monday

Reintroduce vegetables to your diet. Prepare them simply—as a salad or lightly steamed—and garnish with healthy oils. Continue to drink your diluted green juice 3 times per day. Hydrate well with lemon/ginger water and herbal teas.

Tuesday

Continue to eat vegetables and healthy fats and add a small amount of protein (from animal or non-animal sources) back into your diet. Decrease your green juice consumption to 2 times per day at breakfast and before dinner. Keep your meals light and simple. Hydrate well with lemon/ginger water and herbal teas.

Wednesday

Continue to eat vegetables, healthy fats, and proteins, and for those who need it, start consuming grains and legumes in small portions. Try not to combine grains or starch vegetables with proteins in the same meal. Maintain the consumption of your green juice once a day. Hydrate well with lemon/ginger water and herbal teas.

Thursday

Continue to eat vegetables, healthy fats, proteins, legumes, and small amounts of grains and starchy vegetables, and start consuming nuts, seeds, and small amounts of fruit. Maintain the consumption of your green juice once a day. Hydrate well with lemon/ginger water and herbal teas. And at the end of the day, congratulate yourself—you’ve just taken a powerful step toward better health!

Green Juice Recipe

Juice the following fruits and vegetables, adjusting the ingredients to your taste and preference. Adjust the amount of the suggested ingredients depending on the amount of juice you plan to drink throughout the day.

• 1 whole green apple or pear2 whole English cucumbers

  6 – 8 large stalks celery (or more to taste)

  1 large bunch kale

  1 large bunch spinach

  1 large bunch romaine lettuce

  ½–1 peeled lemon

  Parsley to taste (be generous)

  Peeled ginger to taste (be generous)

The above should generate enough for six 8-oz glasses. However, produce size varies. You can always add more (but limit the apple or pear to just one fruit).

Are Cleansing and Detox the Same?

The concepts of detoxification and cleansing are very different but are often confused. Now that we’ve discussed cleansing, let’s take a look at detoxification and see what we can do to help our bodies with this essential process.

Detoxification is a metabolic activity performed primarily by the liver and supported by the kidney. It is a two-step process that transforms toxins produced by our bodies and our external environments into molecules that we can eliminate primarily through our feces. This process is very energy demanding, and it also generates a lot of free radicals, which contribute to aging, chronic diseases, and chronic inflammation. As we age, our body’s metabolic activities—including its detoxification processes—become less efficient, making it especially important to avoid toxins in our food and environments. Help your body out by taking these 14 easy steps:

• Choose organic foodsAvoid genetically modified foods, or GMOs

  Buy local organic produce

  Avoid foods that contain artificial dyes, flavors, and preservatives

  Avoid foods that contain artificial sweeteners

  Avoid foods that contain hydrogenated and fractionated oils

  Store food in glass instead of plastic

  Replace aluminum pots and pans with stainless steel, cast iron, or ceramic cookware

  Replace aluminum foil with parchment paper

  Avoid using the microwave

  Do not put plastic into the microwave

  Use environmentally safe household cleaners

  Choose organic dry cleaning services to avoid exposure to dry cleaning chemicals

The above should generate enough for six 8-oz glasses. However, produce size varies. You can always add more (but limit the apple or pear to just one fruit).

(Original Posting on Boomshop)