1. health and fitness
2. weight loss

Guide & Recipes
Brought to you by
TABLE OF CONTENTS
WELCOME ........................................................................ 3
WHAT THE CLEANSE LOOKS LIKE .................................................. 4
SAMPLE DAY ................................................................. 4
GETTING STARTED ................................................................ 5
SAMPLE DAILY ROUTINE ...................................................... 5
THE BENEFITS OF YOUR JUICE UP! INGREDIENTS ................................... 7
OPTIONAL ADDITIONS ...................................................... 10
SMOOTHIES ..................................................................... 11
TROUBLESHOOTING SMOOTHIE ISSUES ...................................... 11
BERRY YUMMY PROTEIN SMOOTHIE ......................................... 12
GREEN BERRY SMOOTHIE ................................................... 13
TROPICAL GREEN SMOOTHIE (NO PROTEIN ADDED) .......................... 13
GREEN CLEANSER SMOOTHIE (NO PROTEIN ADDED) .......................... 14
JUICES.......................................................................... 15
JUICING TIPS .............................................................. 15
MILD GREEN JUICE ......................................................... 16
GREAT GREEN JUICE ....................................................... 16
RAVISHING RED JUICE ...................................................... 17
ORANGE JUICIEST .......................................................... 17
GREEN LEMONADE ......................................................... 18
DETOX JUICE .............................................................. 18
ADDITIONAL JUICE COMBINATIONS .......................................... 18
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
1
“REAL MEAL” RECIPE IDEAS ..................................................... 19
ROAST TURKEY BREAST .................................................... 20
BAKED HADDOCK OR OTHER FISH FILET .................................... 20
BLACK BEAN SOUP ......................................................... 21
LENTIL VEGGIE SOUP ...................................................... 22
SHREDDED ROOT SALAD .................................................... 23
GINGER LEMONGRASS WILD SALMON ........................................ 23
SIMPLE KITCHEN SINK SALAD ............................................... 24
GINGER LIME DRESSING .................................................... 25
FAQS (FREQUENTLY ASKED QUESTIONS): ....................................... 26
DISCLAIMER ..................................................................... 29
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
2
WELCOME
Welcome to the Juice Up! Slim Down! 3 Day Juice and Smoothie Cleanse!
The intention of this program is to guide and inspire you in 3 days of
eating and drinking clean, nutrient dense foods.
This 3 day program can be used to jump start a new focus on wellness,
or to get you Back on Track with eating well.
This is not an extreme Juice Fast. During this Cleanse you will be eating
some “real food”, and you don’t even have to juice if you prefer not to,
though juicing will greatly enhance your nutrient intake and
detoxification.
During this Cleanse you will be drinking your micronutrients and eating
some clean, whole, unprocessed foods. Drinking your micronutrients can
be a lot easier on digestion, as liquid nutrients are more easily
assimilated by the body and require less “digestive effort”. This gives
your body a chance to focus on other important jobs (besides digestion)
like detoxification and repair.
3 days is not enough to undo months or years of toxic eating, but it is
enough time to show you that eating healthy can actually be FUN and
delicious!
So pull out the blender and the juicer (if you have one) and get ready to
make some healthy noise!
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
3
WHAT THE CLEANSE LOOKS LIKE
1 Nutrient Dense & Delicious Smoothie each day
1 High Antioxidant Juice Each Day (or a green smoothie)
1 healthy “meal” each day (lunch or dinner – your choice)
Plenty of water, herbal teas and fresh veggies
SAMPLE DAY
•
Breakfast: Berry Protein Smoothie
•
Lunch: Sautéed Veggies with Chicken or Black Beans
•
Dinner: Green Juice or Green Smoothie of Choice
•
Unlimited pure, filtered water
•
Unlimited organic vegetables: raw or cooked
•
Unlimited herbal teas
See the FAQ list for those burning questions about coffee, sweeteners
and other foods you don’t see above!
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
4
GETTING STARTED
1. Review the 3 Day Meal Plan and decide which meal you will
choose to eat “real food” each day. By real food, we mean “real,
healthy food” which might include a plate of steamed or raw
veggies and a clean source of protein. You can decide what that is
(beans, lentils, chicken, fish etc.). Clean protein means it has not
been processed or chemicalized. Ideally it is grass fed, free range
and whenever possible, local.
2. Look through the Smoothie and Juice Recipes and Choose 3 of
each that you would like to have during your Cleanse. We do not
recommend making the exact same smoothie every time since
different combinations offer you different nutrients too.
3. Plan out your 3 day schedule and make sure you will have time to
make your meals. Schedule your errands around your Cleanse
activities (juicing, making smoothies or preparing your “real food”
meal).
SAMPLE DAILY ROUTINE
Wake up
•
Drink Water
•
Exercise, Meditate or Get Ready for Your Day
•
Make your Morning Protein Smoothie of Choice
Mid-Morning Snack (if needed):
•
Raw veggies or remainder of morning protein smoothie
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
5
Lunch:
•
Choose between a “real meal” option or a green juice
Mid Afternoon snack:
•
Raw veggies
Dinner:
•
Choose between a “real meal” (if you had juice at lunch) or a
•
Juice or Smoothie option
Remember to drink plenty of water throughout the day and be sure to
get enough protein in your “real meal” each day.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
6
THE BENEFITS OF YOUR JUICE UP! INGREDIENTS
We chose the ingredients for your Juice Up! Smoothies and Juices
carefully to ensure you will get a wide range of nutrients and health
promoting benefits. Here are some of the amazing healing powers of
the foods you will be consuming during your Cleanse.
Avocado: Excellent source of monounsaturated fats. Avocado act as a
"nutrient booster" by enabling the body to absorb more fat-soluble
nutrients, such as alpha and beta-carotene and lutein.
Banana: High in potassium- an important component of cell and body
fluids, controlling heart rate and blood pressure. One banana supplies 35
percent of your daily B-6 requirement. Your body uses vitamin B-6 to
grow new cells. Bananas are easy to digest, reducing the energy
expended by the body and allowing resources to be used for detox and
repair vs. digestion.
Beets: Rich in Potassium, magnesium, fiber, phosphorus, iron; vitamins
A, B & C; beta-carotene, beta-cyanine; folic acid. hey are a wonderful
tonic for the liver, works as a purifier for the blood, and can prevent
various forms of cancer. Beets contain betaine, the same substance that
is used in certain treatments of depression. It also contains tryptophan,
which is important for serotonin production.
Berries: High in antioxidants that reduce free radical damage:
Anthocyanins give berries their vibrant color, reduce inflammation, and
may help prevent and manage arthritis. Anthocyanins work with
quercetin (also found in berries) to help slow age-related memory-loss.
Quercetin can also decrease the inflammatory effects of chemicals in
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
7
the synovial fluid of the joints –helping with conditions like rheumatoid
arthritis.
Carrots: High in carotenoids = lower heart disease, good for skin as they
contain Vitamin A and antioxidants that improve skin health from the
inside. The fiber in carrots help clean out the colon and improve waste
removal. Raw carrots help to clean the teeth and gums and encourage
alkaline saliva which neutralizes bacteria in the mouth.
Celery: Celery contains pthalides, which have been shown to lower
blood pressure by relaxing the muscles around the arteries and allowing
vessels to dilate. The calcium, magnesium, and potassium in celery also
helps regulate blood pressure. The balance of potassium and sodium in
celery makes it a natural diuretic, helping to flush out excess fluid
buildup from the body (water weight).
Cucumber: Neutralizes acid, Vitamin A & C, folate and potassium.
Cucumber are known to contain lariciresinol, pinoresinol, and
secoisolariciresinol. These three lignans have a strong history of research
in connection with reduced risk of several cancer types, including breast
cancer, ovarian cancer, uterine cancer and prostate cancer. The high
water content and dietary fiber in cucumbers are very effective in
ridding the body of toxins from the digestive system, aiding digestion.
When mixed with carrot juice, cucumbers can help relieve gout and
arthritis by reducing uric acid levels.
Ginger: Rich in chromium, magnesium and zinc, which help improve
circulation/blood flow. Ginger stimulates gastric and pancreatic
enzyme production which enhances nutrient absorption. Ginger aids
heartburn relief, and is powerful anti-inflammatory.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
8
Kale: Rich in vitamin K, A, C, Folate, Magnesium and more. Kale is high
in fiber and antioxidants making it a great detox aide. Per calorie Kale
has more iron than beef, Iron is important for the formation of
hemoglobin and enzymes, transporting oxygen to various parts of the
body, cell growth, proper liver function and more.
Green Apple: Contains polyphenol and flavoniods that decrease risk of
cancer, high in fiber and vitamin C. Green apples have a lower fructose
content than red apples making them a lower glycemic fruit option.
Lemon: Though lemon is acidic it actually promotes a balanced PH in
the body as lemons have an alkalizing effect on body fluids. Lemons are
rich in Vitamin C and flavanoids that help the immune system. Lemon
stimulates the liver and dissolves uric acid. Lemons have powerful antibacterial properties and are effective against intestinal worms.
Lime: Contains calcium and folate and high levels of antioxidants.
Limonoids also stay active longer in your bloodstream, mopping more
free radicals than green tea or dark chocolate. Lime juice contains more
citric acid than orange or grapefruit juice. Citric acid is a natural
inhibitor of kidney stones made of crystallized calcium.
Mango: Good source of B6, copper, beta carotene, and Vitamin A. Mango
is also an excellent source of fiber which promotes healthy digestion and
elimination.
Pineapple: High in vitamin C and contains a proteolytic enzyme
bromelain that digests food by breaking down protein. Bromelain also
has anti-inflammatory, anti-clotting and anti-cancer properties.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
9
Romaine: High in calcium, omega 3s, iron and B vitamins. Romaine is
also rich in folate, which is important for energy and mood. Good source
of fiber and saponins which help lower cholesterol and help prevent
against parasitic infections.
Spinach: High in flavanoids (prevent cancer), antioxidants, fiber and
many micronutrients that reduce inflammation, lower blood pressure
and improve eye health
OPTIONAL ADDITIONS
•
Chia seeds: high in Omega 3, Calcium and Fiber.
•
Hemp Seeds: High in protein, essential fatty acids and more
•
Coconut Oil – medium chain fatty acid –(source of healthy fats)
•
Coconut Water – excellent source of electrolytes
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
10
SMOOTHIES
Smoothies can be a super fun, creative way to get nutrients in quickly
and easily.
For the Smoothie Recipes below you will need a good quality blender, a
Vitamix or a Nutri Bullet.
You can make them with a lesser quality blender but they may not be as
“smooth”.
TROUBLESHOOTING SMOOTHIE ISSUES
1. Too chewy? – Try adding more water before blending (or)
Eliminate the more fibrous foods like celery and kale stalks (or)
Invest in a better blender
2. Too heavy or filling? - Try eliminating the banana or optional nut
butters. These can make smoothies too filling for some people.
3. Not Creamy Enough? – See #1 above (or) add ½ an avocado to your
smoothie.
The Smoothie Recipes provided with the Juice Up! Cleanse are kept
“simple” so that you don’t need anything besides the items on your
shopping list or in your pre-packed produce bag.
However, if you have other healthy ingredients at home, feel free to
throw those in! Below each recipe are some Optional Additions to
consider.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
11
You can use these recipes for breakfast, lunch or dinner, depending on
how you have planned out your “real meals’ during the Cleanse.
Breakfast smoothies should always include protein to stabilize your blood
sugar and help balance your brain chemistry.
Your produce bag includes protein packets to add to your smoothies to
help make sure you are getting adequate protein during the Cleanse.
We chose these powders because they are gluten, dairy, and sugar free.
If you have a protein powder that you prefer, you are welcome to use
that one as long as it is also gluten, dairy and sugar free.
You can make a very simple protein drink for the morning by just adding
your protein powder to water but you can also add your packet to the
delicious fruit and veggie smoothies, as we have suggested in some of
the recipes following:
BERRY YUMMY PROTEIN SMOOTHIE
•
1 cup berries (strawberries, blueberries, or raspberries etc.)
•
1 ripe banana (frozen if possible – or add ½ cup ice if not)
•
1 packet protein powder
•
2 cups cold, filtered water (add more water to reach desired
consistency)
Optional additions to above:
•
1 teaspoon chia seeds or hemp seeds (for extra protein, omegas,
fiber)
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
12
•
1 tablespoon cashew or almond butter (adds protein, healthy fat
and makes it more filling)
•
Handful of raw greens (antioxidants, phytonutrients)
GREEN BERRY SMOOTHIE
•
1 small bunch kale
•
5 large romaine leaves
•
1 cup blueberries (or any berries)
•
½ ripe avocado
•
2 ½ cups filtered water
•
1 packet protein powder
Optional additions to above:
•
1 teaspoon chia seeds or hemp seeds (for extra protein, omegas,
fiber)
•
2 tablespoons melted coconut oil
•
1 tablespoon cashew or almond butter
TROPICAL GREEN SMOOTHIE (NO PROTEIN ADDED)
•
1 cup frozen mango or pineapple chunks (if using fresh add 1/2
cup ice)
•
2 cups baby spinach or 1 cup kale or romaine
•
1 banana (can substitute ½ green apple plus ½ avocado if
preferred)
•
8-10 oz. cold filtered water
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
13
Optional additions to above:
•
Small handful of fresh parsley or cilantro
•
2 tablespoons melted coconut oil
•
½ cup coconut water
•
2 TBS Hemp hearts or chia seeds
GREEN CLEANSER SMOOTHIE (NO PROTEIN ADDED)
•
1 large handful of spinach
•
½ large cucumber
•
¾ cup of fresh or frozen pineapple
•
½ inch piece of fresh ginger peeled
•
juice of 2 limes
•
1 ½ cups of water
•
1 pinch of cayenne pepper
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
14
JUICES
Juicing is a wonderful way to infuse your body with nutrients. While
juicing removes the pulp (fiber) from fruits and vegetables, it maintains
the enzymes and phytochemicals, allowing you to ingest higher
quantities of these nutrients since it is not as filing without the fiber.
During this Cleanse we are keeping our juices somewhat simple, so you
don’t have to buy too many ingredients. If you have other produce at
home, feel free to add it in. Some “optional” additions are listed below
each recipe.
Juices with higher amounts of fruits, carrots and beets contain higher
percentages of sugar (natural sugar) which can still cause spikes in blood
sugar levels. If this is an issue for you, reduce the amount of
fruits/carrots/beets you juice and use more leafy greens.
You can also add cinnamon to your juice (once made) to help keep blood
sugar levels more balanced.
The recipes below are designed to be made using a Juicer. Please make
sure you are familiar with your Juicer and have read the user’s
manual/instructions for use and cleaning.
JUICING TIPS
1. Wash and dry all organic produce before putting it into the juicer
2. Peel any non-organic produce to avoid contaminating your juice
3. Chop produce small enough (check your juicer manual) to ensure
smooth juicing and to avoid equipment malfunction
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
15
4. Do not juice anything you wouldn’t normally eat like apple cores
or mango skins.
5. Add most “pulp” rich produce at the end of juicing (ex: beets,
carrots)
6. Drink your juice immediately as it begins to lose enzymes the
longer it sits
7. Drink your juice as a snack or a meal but not with a meal.
8. Juice is not a complete meal replacement as it does not contain
protein, fats or fiber. Juicing is not recommended as a long term
meal replacement strategy.
MILD GREEN JUICE
•
1 head of romaine
•
2 stalks celery
•
1 cucumber
•
1 green apple, cored and sliced
•
½ lime (peeled)
Optional Addition:
•
½ fresh fennel bulb
GREAT GREEN JUICE
•
1 bunch kale
•
2 stalks celery
•
1 cucumber
•
2 carrots
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
16
•
¼ inch piece of ginger
•
½ lime (peeled)
•
1 green apple
Optional Additions:
•
Handful of fresh cilantro
RAVISHING RED JUICE
•
1 green apple, cored and sliced
•
1 lemon, peeled
•
2 stalks celery
•
1 small beet, washed well or peeled
•
Handful of greens (romaine, spinach, or kale)
Optional Additions:
•
½ fennel bulb
ORANGE JUICIEST
•
½ green apple, cored and sliced
•
4 large carrots
•
½ cucumber
•
Handful of greens (whatever you have left)
•
¼ inch piece of ginger
•
½ lime (peeled)
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
17
GREEN LEMONADE
•
1 lemon
•
2 cucumbers
•
4 celery stalks
•
½ apple
DETOX JUICE
•
1 carrot
•
1 apple
•
3 celery stalks
•
½ beet w/green top
•
1 inch ginger
Optional Addition:
•
Handful cilantro and parsley
ADDITIONAL JUICE COMBINATIONS
•
romaine, ginger, apple
•
spinach, beet, celery
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
18
“REAL MEAL” RECIPE IDEAS
Each day we suggest you eat one REAL MEAL, whether at lunch or
dinner. If you are working during your Cleanse you may find it easier to
have the “real meal” at lunch time since it may be easier to bring that
to work versus bringing your blender or juicer! If you are at home you
may prefer to juice or make a smoothie at lunch and have a “real meal”
with family/friends for dinner. It is totally up to you, and what works
best for your body. You may notice after Day 1 that you need to make
adjustments so pay attention and know that you can switch this part of
your Cleanse up each day if you want.
Real meal ingredients are not included in your Produce Package so make
sure you plan this out. Basically you will need a source of protein for
each “real meal” and plenty of veggies. There are no restrictions on
what proteins or veggies you include as long as they are natural,
unprocessed whole foods. You may prefer vegan proteins or you may
prefer animal proteins. We leave that choice up to you. Your protein
should be about the size of a deck of cards, or the palm of your hand.
We recommend 20-30 grams of protein at each meal.
Excluding grains will enhance weight loss goals, but if you must include a
grain, stick with healthier whole grains like brown rice and quinoa.
Below are some of our favorite “Real Meal” Recipes but you can create
your own based on what you know works well for your body.
If possible, we suggest you keep your “real meals” SIMPLE so you don’t
feel stressed about this part of your Cleanse.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
19
ROAST TURKEY BREAST
1 – 6-7lb Turkey Breast
¼ cup Olive Oil
Herbs of choice: basil, thyme, sage, oregano, rosemary
Sea Salt
• Preheat Oven to 350 degrees.
• Wash and dry poultry – place on a rack in a roasting pan.
• Combine olive oil and spices.
• Drizzle olive oil mixture over poultry.
• Bake for 1.5 – 2 hours or until a meat thermometer registers 165
degrees.
BAKED HADDOCK OR OTHER FISH FILET
Haddock Filet
½ cup Vegetable Broth
¼ cup Lemon Juice or Lime Juice
Sea Salt
Herbs as desired: basil, oregano, dill, or thyme
• Preheat oven to 350 degrees.
• Rinse and drain haddock, lay filets on an oiled glass dish and pour
broth over top.
• Add fresh lemon juice and herbs and bake until flaky.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
20
BLACK BEAN SOUP
2 cups soaked black beans*
5-6 cups cold water
2 bay leaves
1 strip of kombu
1 onion, peeled, diced
1 clove garlic, minced
2 stalks celery, diced
1 tsp. cumin
1 tsp. coriander
1 15 oz. can diced tomatoes
2 cups Swiss chard, cut into strips (or other leafy green)
2-4 cups broth (optional)
• Drain and rinse soaked black beans.
• In large soup pot, add beans, water, bay leaves, and Kombu.
• Bring to a boil, cover and simmer 30 - 40 minutes or until beans
are tender. Remove bay leaves and kombi (optional).
• Drain beans into a colander, reserving bean liquid if desired.
• In soup pot, sauté onion, garlic, celery, cumin, and coriander.
Sauté 3 -4 minutes until vegetables begin to soften.
• Add beans, tomatoes, and broth or reserved bean liquid (or a
combination of both equaling 5 - 6 cups).
• Bring to a boil, cover and reduce to a simmer for about 10
minutes adding strips of leafy greens the last five minutes.
* soak 1 cup of black beans 6 - 8 hours or overnight. Beans will double in
size after soaking; triple in size after cooking.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
21
LENTIL VEGGIE SOUP
1 shallot
4 cloves garlic
1 tablespoon olive oil
1 cup dried lentils
4 cups (1 box) vegetable broth
1 Zucchini, chopped
2 carrots, chopped
1 sweet potato, diced
1-2 lemons, juiced
1 teaspoon of dried herbs (basil, thyme, or oregano)
1 cup kale or arugula, chopped (stems removed)
•
Sauté shallot and garlic in olive oil.
•
Add in chopped zucchini, carrot, sweet potato, 1 cup of lentils
and your favorite dried herbs.
•
Add lemon juice and broth and 1 cup of water.
•
Simmer for 40 minutes covered.
•
Add chopped kale or arugula, turn off heat and let sit for 10
minutes before serving.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
22
SHREDDED ROOT SALAD
2 carrots, shredded
1 large beet, shredded
1 apple, diced
¼ cup of pumpkin seeds
½ lemon juiced
1 teaspoon olive oil
Salt & pepper to taste
•
Toss all ingredients together in a mixing bowl.
GINGER LEMONGRASS WILD SALMON
1/3 lb salmon filet
1 stalk of lemongrass bruised and sliced
1 slice of fresh ginger
½ lime juiced, save other ½ for garnish
1 teaspoon olive oil
½ handful of cilantro chopped
salt & pepper to taste
•
Preheat oven to 325.
•
Place a piece of foil on a baking sheet and fold into an open
envelope shape.
•
Add ginger and lemongrass then top with salmon.
•
Drizzle with oil, lime juice and add salt & pepper.
•
Close envelope and bake in oven for 20 minutes.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
23
•
Serve immediately, discard ginger and lemongrass, garnish with
cilantro, lime wedge, and juice from packet.
SIMPLE KITCHEN SINK SALAD
The key to this salad is to have the chicken or beans cooked in advance.
Romaine Lettuce (as much as you want)
½ avocado
1 large beet (grated) *
1 carrot, peeled and grated
2 tablespoons pumpkin seeds
1 cup chopped or shredded cooked chicken or 1 can of black beans
(rinsed)
Any other veggies, nuts or seeds you want to add
•
Break or cut romaine into small pieces and place in salad bowl.
•
Warm olive oil in a small sauté pan and toast pumpkin seeds for 12 minutes to bring out flavor.
•
Peel and grate beet* and carrot over romaine.
•
Add chicken or beans, avocado and top with toasted pumpkin
seeds.
•
Dress with Ginger Lime Dressing.
*I like to roast a few beets at the start of a cleanse so I can chop them
and throw them on top of salads. If you have some roasted beets on
hand, they can be used in place of the shredded beets in this recipe.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
24
GINGER LIME DRESSING
2 1/2 tablespoons fresh lime juice
1 teaspoon minced peeled fresh ginger
1 garlic clove, pressed
3 tablespoons olive oil
1 tablespoon oriental sesame oil
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
25
FAQS (FREQUENTLY ASKED QUESTIONS):
Q: Can I use almond milk or coconut milk in my smoothies?
A: During this Cleanse we are eliminating all processed foods and trying
to eat as simply and cleanly as possible. If you make your own nut milk
and want to add that, by all means go ahead and do that. Otherwise try
making your smoothies with pure, filtered water.
Q: Can I add a sweetener to my Smoothies?
A:We think the Smoothies are sweet enough as is, and in some cases may
be too sweet for you. However, if you are struggling with getting them
or if you feel like you are having unbearable sugar withdrawal, then add
1 teaspoon at a time of raw local honey. One of the ways to avoid sugar
cravings is to keep your blood sugar levels balanced, which means not
having spikes and drops. Adequate protein is a key factor in this, as is
eating at consistent times of day.
Q: What If I am hungry?
A: First make sure you are drinking enough water in addition to your
smoothies and juices.
Second, you can eat as many raw or steamed veggies as you would like.
Just pay attention if you are using your Juice ingredients up, as you may
need to replenish or stock up on more veggies.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
26
Third, remember that this is 3 days. You may notice that you are not as
full as usual, but this can be ok. See if you can allow yourself to feel
hungry and not get stressed by it. Due to the high nutrient intake of this
Cleanse you should be well fortified with what your body needs, but if
you feel weak then by all means eat some more.
Q: What about Coffee?
A: Since this is Your Cleanse you can decide whether you can live
without coffee for 3 days or not. If you can taper down 1-2 weeks
before your Cleanse that will help greatly to minimize any withdrawal
headaches but if you cannot do that, then you decide whether you are
willing to have the headache in trade for giving your adrenals a break
from caffeine. We are Switzerland on the subject of coffee. 
Q: What about supplements or medications?
A: If you are suffering from a serious health condition please check with
your doctor for approval to participate in the Juice Up! Cleanse. During
the Cleanse you can continue to take any supplements or medications
that have been recommended by your doctor or health care practitioner.
Q: What if I don’t feel well?
A: It is normal to experience some detox symptoms when doing a
cleanse. 3 days is a very short detox time period so you may or may not
experience symptoms. Typical detox signs include headaches, lethargy,
and skin eruptions (if you detox through your skin). Some people may
experience joint pain or even cold symptoms. We will be supporting you
on tips for reducing detox symptoms in the online forum so be sure to
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
27
post there if you do experience any symptoms. If you experience
extreme symptoms, contact your doctor or health care practitioner as
these may not be related to your Cleanse.
Q: Is this Cleanse suitable for diabetics?
A: The Juice Up! 3 day Cleanse can be suitable for diabetics provided
that adequate protein levels are maintained. A private coaching session
would be required to guide the participant in choosing the best
combinations to achieve more balanced blood sugar levels throughout
the cleanse.
Q: Can pregnant women do this Cleanse?
A: This cleanse may not contain enough calories or fats to support a
healthy pregnancy. Adjustments can be made to make this suitable for
pregnancy but a private coaching session would be necessary to
customize this cleanse appropriately.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
28
DISCLAIMER
This Cleanse is not intended to treat or cure any health conditions and
should not take the place of medical care. Consult with your physician or
health care practitioner regarding any existing health conditions and
how this program might impact those conditions.
 2013 Juice Up! Slim Down! Cleanse is a service of Green Life Wellness, LLC. All rights reserved.
29