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

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.

Recently I went on a road trip to Mississippi with my family.  My sister is on a sugar free, gluten free, and diary free diet so she packed a lot of her own food since it’s hard to meet all of those requirements in restaurants or fast food joints.  She packed flavored instant oatmeal packets for breakfast.  I used to swing by Starbucks some days on the way to the beach to train, and I was paying a pretty penny for one serving of oatmeal. Not only are these fast food oatmeal choices expensive they have more ingredients than I want (or need) to put in my body.  Some of you have been going to McDonalds for your quick oatmeal breakfast.  Did you know their oatmeal has 21 Ingredients in it!! Yes, 21!  Starbucks has about 13 ingredients just in the oatmeal, and more if you add on the extras.

I thought to myself, when I make oatmeal at home it takes about the same time, or less to make it, than if I go to someplace and there are a lot of folks getting their morning coffee fix at Starbucks.  So, instead of spending over $2.50 for a bowl of oatmeal, I can make it at home for about 16-30 cents a bag/ bowl!

McDonald’s Fruit & Maple Oatmeal Ingredient List: Whole grain rolled oats, brown sugar, food starch-modified, salt, natural flavor (plant source), barley malt extract, caramel color.  Apples, calcium ascorbate (a blend of calcium and vitamin C to maintain color).  Sweetened dried cranberries (sugar, cranberries), California raisins, golden raisins, sunflower oil, sulfur dioxide as a preservative (contains sulfites).  Milk, cream, sodium phosphate, datem, sodium stearoyl lactylate, sodium citrate, carrageenan.

Compare to my instant oatmeal ingredient list: Quick Oats, salt (optional), fructose (or sucanat, also optional)

Regular Oats and Quick Oats

Ingredients

12 cups quick oats
1 cup of fructose or sucanat (optional)
2 teaspoons of salt (optional)

Directions: Mix all the above ingredients in a large bowl. Divide among resealable bags, placing 1/2 cup of mixture into your resealable bag.  (Or you can put all the ingredients into an airtight canister until ready to eat. On a day when you want oatmeal, pour the contents of the bag into a bowl.  (Or, scoop out 1/2 cup into a bowl from canister) Just add 2/3 to 1 cup of boiling water (depending on how soupy you like it).  Let it sit for a few minutes and enjoy knowing you saved a TON of money, only used 3 ingredients, and saved time!  *Note: If you like it creamy add a splash of milk, soy, or almond milk.

If you like the special pre-packaged oatmeals with fruit and nuts here’s what you do.
Divide your base oatmeal mix into 4 bowls and add the following into each bowl.
You’ll get 4 types of healthy instant oatmeal!  After you add the following into your 4 bowls
then you can put into individual baggies. If you decide you don’t want to put in baggies you can
keep your base mix in a large canister and on any given day add about 1 tbsp of the first ingredient
and 1/4 teaspoon cinnamon or 1 tbsp nuts to your bowl fresh for variety.

Apple Cinnamon Oatmeal
1/2 cup dried apples
1 tbsp cinnamon

Cinnamon Raisin Oatmeal
1/2 cup raisins
1 tbsp cinnamon

Cranberry Walnut Oatmeal
1/2 cup dried cranberries
1/2 cup chopped walnuts

Blueberry Pecan
1/2 cup dried blueberries
1/2 cup chopped pecans

There are certainly a number of other combinations you can add.  You can have dried pineapples and coconut flakes, dried peaches with powdered soy or milk.  Flax seeds can be added to any combination for an added nutritional boost.  You can omit the sugar in the base mix, and drizzle real maple syrup or agave  on your oatmeal after you add the boiling water.  Switching the types of nuts can with the different dried fruits will vary the taste as well.

Get Your Kids Cooking! Your kids can help you mix and bag these individual packages to get them ready for busy school mornings.

Annett Davis, Olympian & Founder of Fit Moms Fit Kids