The thought of subsisting on juice and only juice for even just a day might spark thoughts of horror in your mind, but there are benefits to juicing, even if you’re also eating solid foods. We asked Samantha Gladish, a holistic nutritionist & wellness coach at holisticwellness.ca, to share some helpful tips for first-time juicers.
What would a typical one-day juice cleanse look like?
As with most juice cleanses, the primary focus is to provide your body with array of nutrients from vegetables and fruit. Typically, you would enjoy a variety of cold-pressed juices throughout your day. For example, CEDAR Juice 1-day cleanse (pictured above; $70) offers a variety of 6 cold-pressed juices that contain all organic ingredients. You would start your day off with Kale Made Good, which is a delicious blend of Kale, Swiss chard, romaine, cucumber, lemon, parsley, ginger and pear. This blend is loaded with antioxidants and minerals and a great way to energize the body first thing in the morning. As the rest of the day continues, you would enjoy five other delicious juice blends, such as Pineapple Head, another Kale Made Good, Lemon’s Your Lucky Day, Skip to the Beet and end your day with Cracked It, a blend of cashew, hemp, coconut nectar and vanilla bean. It’s loaded with healthy fats, which keeps you satiated throughout the night and is a delicious way to end the day.
What are some of the healthiest, most nutrient-dense juice blends?
Typically, blends that contain a lot of green vegetables are the most nutrient dense. This is because greens, such as kale or swiss chard are alkalizing, loaded with minerals such as calcium and magnesium, plus they contain a lot of vitamin C.
Is there ever a bad time to do a juice cleanse? For example, should you go straight from overindulging and eating not so great foods to a juice-only cleanse? Or is it better to first cut back on portion sizes, getting slightly back on track?
Going from one side of the pendulum and swinging all the way to the other side can be a little bit of a shock to the body. I would advise someone who is eating unhealthy to slowly start eliminating sugars, caffeine and processed foods for a few days leading up to a juice cleanse. Just a few days of eliminating the ‘bad’ foods can help to reset the body and prepare it for a few days of juicing.
What do you suggest for someone who wants to try juicing, but doesn’t want to cut out all solid foods (even if it was just for one day).
I would recommend they include a variety of cold-pressed juices throughout their day as well as incorporate simple and healthy salads. The point of a juice cleanse is to give the digestive system a rest, so choosing foods that are easier to digest would be the best option. Salads, steamed veggies or pureed vegetable soups would all be great options if someone wants to include some solid foods.
Is there anyone who shouldn’t juice?
I would advice pregnant women and diabetics to be conscious of doing a juice cleanse. However, they can most certainly incorporate cold-pressed juices into their diet. For the most part, many people would benefit from incorporating fresh juices into their diets. It’s an easy and simple way to supply the body with vitamins, help combat fatigue and improve overall health.
Is there anything you shouldn’t do while on an extended juice cleanse (3 days or longer)? Is it okay to exercise as normal while juicing?
It can really vary for each person. Some people will feel quite energized during their cleanse, while others may feel more fatigued. It’s important to listen to your body and not push yourself beyond your limits. Including some yoga or walking would be a great compliment to an extended juice cleanse. Some athletes or people who exercise daily may find there is not enough calories in a juice cleanse to sustain them throughout their workout. In this case, it may be wise for them to lighten their exercise load for a few days while cleansing.