Hi Fit Moms!  As promised here’s the long awaited 3 Day Juice Cleanse Recipe list!  We can do this!  Please remember if you have any medical issues you cannot do this juice cleanse.  Pregnant or nursing moms, and no children can do the cleanse.  Sorry.  Everyone should check with their doctors before changing anything health wise, and before starting a cleanse.

In my post yesterday that talked about why we are doing a juice cleanse, and the benefits of the cleanse I mentioned that I based our plan off of the popular Cooler Cleanse and BluePrintCleanse.  I tweaked recipes from all over and used the ingredient list from both of those “Hollywood/New York” cleanses to make our cleanse.  I do not claim to have their recipes, as I have never tasted either of their juices.  But, we do have the same ingredients in our juices. One thing I did differently was to make two different Green Juices, to give us a little more variety on the green end.  We will also be drinking our juices in the order that Cooler Cleanse and BluePrintCleanse tells you to drink theirs. 

You will drink the following juices in the order listed 1-6, about 2 hours apart. Read this linked post for all of the information about our 3 day juice cleanse BEFORE YOU BEGIN! I’m attaching a PDF of the 3 Day Juice Cleanse Recipes for you to print out and have on hand.  Drink LOTS of water!!! Some of the recipes will give you a little extra juice (depending on how good your juicer is and how big your fruit/veggies are.  If that’s the case, save the excess just in case you are feeling like you need some extra nourishment during the day.  There are plenty of websites and books with more info on juicing.  I highly recommend reading as much as you can.  It’s good to educate yourself.  I’m just providing the basics. 

Side effects that you should look out for, and stop the fast immediately should they occur.   If you are lightheaded, dizzy, and feeling faint may mean you are hypoglycemic or even hyperglycemic. You may be diabetic.  These symptoms could also mean you are dehydrated. Diarrhea is possible with juice fasting. If diarrhea occurs, know that you are losing fluid and nutrients.  Of course you will feel hunger sensations, that is to be expected, but other abnormal sensations during a juice fast should be taken seriously.  If anything out of the ordinary occurs please stop your cleanse.  Fasting and cleansing is NOT for everyone.

Free Tip: I put my greens and ginger in my juicer wrapped around something that’s juicy to help out the juicer. Read the directions from your juicer before beginning. I did.   Enjoy!

With that said here we go!

3 Day Juice Cleanse Recipes

From Fit Moms Fit Kids Club

1. Save My Life Green Juice

(Based on the movie that motivated me to juice
Sick Fat, and Nearly Dead.)

4 stalks celery
5-6 kale leaves
1 cucumber
2 small granny smith apples
1/2 lemon (peeled if your juicer says to peel)
1 inch ginger root

2.  Grapefruit Mint Juice

2 red grapefruit (I peeled mine)
6 mint leaves
1 inch ginger root
*optional 3 carrots (for sweeter juice)

3.  Green Machine Alkalizing Juice

1 cucumber
4 stalks celery
1 handful of green (spinach, romaine, chard, kale, etc)
1 handful of another green
1/2 lemon peeled
1 granny smith apple (or pear)
1/2 inch ginger
10 parsley stems

4.   Spicy Fit Moms Lemonade

(similar to master cleanse)

1/2 lemon juiced (2 tbs)
1/2 lime juiced
1/10 cayenne pepper
10 oz filtered water

2 tbs grade B maple syrup or raw agave

Option 2 for juice #4

*** Two days you can have the Spicy Lemonade and on one day

mix up your routine and have 100% raw coconut water or vice versa!

5.  FMFKC Essential Red Juice

3 carrots
1 small beet with stem and leaves
1 small granny smith apple
1/2 lemon peeled
1 inch ginger root

6.  Vanilla Almond Milk

DO NOT Make In Juicer!

Here’s the recipe link for this, follow the instructions on her blog

I think you should make this in the morning or early afternoon so it’ll
be ready as your last drink of the day.

1- 1.5 cups of blanched almonds
6 dates
1 vanilla bean or 1 tsp vanilla extract
4 cups filtered water

Do you have a favorite juice recipe??? Please Share!

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Click this link to download the PDF of the 3 Day Juice Cleanse Recipes.

Click this link to download the PDF of the 3 Day Juice Cleanse Shopping List .

This post was shared at OrgJungie.com

Here’s the shopping list for those of you taking the Big Step track,  joining us in the 3 day juice cleanse.

This should be all you need (and your juicer of course).   I will give you the recipes and the rest of the info Friday. We’ll start on Saturday so you can shop and prepare your almonds tomorrow.  The amounts given are for one person. If you can afford organic, feel free to get organic items (check for organic sale items). If not, scrub with veggie cleanser or wash with homemade lemon and vinegar spray. Pretty cool that you’ll be getting ALL of these yummy nutrients in ya!

Here’s a PDF of the 3 Day Juice Cleanse Shopping List. For your convenience print it out and take it shopping.

Almond Milk ingredients

3 cups of blanched almonds

18 dates (optional as sweetener)

12 cups filtered water

3 tsp vanilla extract or 3 vanilla beans

cheesecloth to strain

Green Juice 1 & 2 Ingredients

6 cucumbers

24 stalks celery

3 handfuls of greens (spinach, romaine, kale, turnip, etc)

3 handfuls of another type of greens

18 kale leaves

parsley

9 small granny smith apples (or 6 apples and 3 pears)

3 lemons

ginger root

Grapefruit and Lemonade Juices

12-16 mint leaves

6 red grapefruits

1 large piece of fresh ginger (you’ll use in several recipes)

optional: if you’d like your juice sweeter 6 carrots for these

1 lemon

1 lime

2/10 tsp cayenne pepper

raw agave or grade B maple syrup

20 oz filtered water

16oz. 100% raw coconut water

Awesome Red Juice

9 carrots

3 small beets with stems and leaves

3 small granny smith apples

2 lemons

ginger

***Some of you CANNOT participate.  Children are NOT ALLOWED to do the juice fast, but they can certainly have a veggie juice to supplement what they are already eating during the day.  Adults, you must be in good health to participate.  You cannot be pregnant or nursing.  People with diabetes, low blood sugar, kidney disease, liver disease, malnutrition, addictions, underweight, anemia, eating disorders, impaired immune function, infection, nutritional deficiency, low blood pressure, ulcerative colitis, cancer, terminal illness, epilepsy, or any other chronic conditions shouldn’t try a juice fast or should do so only under strict medical supervision.  This blog is not intended to give you medical advice.  We are NOT your doctors and are not giving you advice.  If you are on any medication you need to get your doctors permission because some juices can change the way your prescription reacts with your body. No one wants that. Did I mention you should get your doctors permission ladies.  Great.  If you choose to fast you will be doing it at your own risk.  Thanks! 

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Disclosure

photo credit: plindberg

If you checked out the blog last week you know that I participated in a Blogger Holiday Cookie Swap! What’s a Blogger Holiday Cookie Swap? Well 57 bloggers agreed to do this cookie swap where we each mailed a box of cookies to a blogger that we didn’t know. It was sort of like a Secret Santa. Each blogger was to mail their cookies to another one the week of the 12th. I looked in my mail box everyday waiting for my box to arrive. Well, on the 14th I received a box of yummy Cookie Bursts from Baton Rouge, Louisiana from the ladies at Chameleon Girls! Boy were they tasty!

I sent a box of Whole Wheat Butter Brickle Cookies to a blogger in Michigan, whose site is called ChallengU2Cook. I hope she liked them! To get the recipes mentioned above, as well as some other good cookie recipes, feel free to download the “free eBook! The bloggers who participated agreed to have a little eBook compiled with all of our recipes.

Why am I sharing a Holiday Cookie ebook on a fitness site? Because if you know me by now, you know that I like to live a little. I eat right most of the time, and enjoy my sweets when the time is right. It’s still your choice to make them or not so don’t get mad at me. And, we all need to learn how to control ourselves anyway right, so consider this as a lesson in self control.

This weekend my family had our own Annual Cookie Swap. We do something very special with the kids at our swap. We ask each child to bring a donation from their own banks to donate towards World Vision. This teaches them how to give from their own pockets. It teaches them how to help those less fortunate than they are. My son, age 10, got to practice his presentation skills as he shared with the kids the idea of giving gifts that keep on giving, like the gift of an education, or animals that will produce food for more than one meal. He did a great job leading the kids. In the process they also learned about democracy and majority rules, how to voice their opinion in a respectful way, and how to vote. At the end of the swap, we tally up the total amount raised by the kids, and the group of kids decide what to give a needy family. This year the kids raised $165 and bought 5 ducks, 2 chickens, 2 bibles, and a goat! They were very excited. Check out this one minute video of my son giving a quick recap of the swap.

To get your free Holiday Cookie eBook click here!

The calories are FREE too… so don’t go crazy, these aren’t Diet Cookies!

Annett Davis, Olympian & Founder of Fit Moms Fit Kids

Yesterday I had a couple of ripe bananas so I decided to make banana bread.  I usually make my easy banana bread recipe with just bananas and whole wheat flour.  But, I remembered I had just bought some frozen blueberries so I decided to throw those into the mix.  I think this turned out to be the best banana bread recipe that I’ve made to date.  This is a low fat banana bread recipe because this is actually banana bread with applesauce in the batter instead of oil.  If you’ve been looking for a good banana nut bread this one is also for you, as I’ve added walnuts to it for the nut freaks like me.    Oh, I almost forgot to mention that this is also a whole wheat banana bread recipe!  So not only did we cut back on the fat, you get better wheat, and extra fiber.  The addition of oats, and blueberries make this banana blueberry bread to die for with an antioxidant and fiber boost!  Enjoy!

I forgot to mention that Wendy Hagen inspired me!  She made a sugar free banana bread and gave us the recipe on our site here.  Check it out, if you want a sugar free banana bread.