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T H I S GUID E B E LO NGS TO :C L E ANS E S TAR T D ATE :
FRE SH ST AR TAN INT R O F R O M O BBY K H ANI want to personally welcome you to our Green CarrotCleanse. I began juicing in 2007 when I was diagnosedwith Ulcerative Colitis. Soon after, I stopped playing profootball, underwent major surgery, lost 100 pounds and hadthe fight of my life. Juicing provided me energy and hope.Drinking juice was all I could do to get through every day.Today, I can say that I returned to pro football a year after mysurgery and am enjoying a healthy lifestyle that includes juicingand my dream – The Green Carrot. We have put a lot ofenergy, thought and love into this Cleanse program. We hopeyou will embrace juicing and make it a serious part of yourdaily lifestyle. Your body deserves it.All the best for your fresh start,- Obby Khan with Tina JonesFellow Juicers and Owners, The Green Carrot Juice Co.
AB OUT JUIC ING F ROM DR. JASONWhy is juicing so important?The average Canadian adult has over 300 syntheticchemical residues in their body. This does not take intoaccount natural toxins such as aflatoxins found on peanuts,polycyclic hydrocarbons from charred meat, alcohol andcaffeine – to name just a few! Let’s give our bodies a breakand clean them out!Juicing and the accompanying dietary plan removes theburden from our liver and supercharges our detoxificationpathways with phytonutrient dense nutrition.Is cleansing ideal for everyone?It will be of benefit to most but if you are on medications forserious illness, there is a chance the newly invigorated livercould metabolize the drugs faster, making them less effective. Ifyou have concerns, make an appointment with me to determinethe best possible detox plan based on your individual needs.No excuses, now is the time to make positive lifestyle changes!- Dr. Jason Bachewich, ND is our local go-to guru for everythingnaturopathic. You can find him at Nature Doctors, NaturopathicFamily Medicine Inc.
GENE RAL INFORMAT ION AB OU T C L EANSESEat your greens! They are good for you!Generations of humans have heard this from our elders.The truth of the mantra has now been borne out by science.We all know that food is fuel for our bodies, but we do notoften stop to think about which foods do what. Certain foods,such as acid-promoting refined sugars, are actually energydraining. Fatty foods have similar energy-sapping effects,because the digestive system needs to work overtime toprocess fats. Foods that energerize are the high alkiaine foodssuch as fruits and vegetables that are packed with nutrients—especially antioxidants. The Green Carrot Juice Cleanse is away of focusing on the nutrient-rich properties of juices to givethe body a break.At Green Carrot Juice Company, we believe cleansing is notonly good for the body, mind and soul, but that it shouldn’tinterrupt your everyday life – so we’ve worked hard to createcleansing programs that keep you going, even when you’re atyour busiest (or the most intensive point of your cleanse!)Foods that energerize are the high alkiainefoods such as fruits and vegetables thatare packed with nutrients.
P RE -C LE ANSE: EASING INThis section is “Easing In” for a reason: DO NOT deep divefrom a steak and martini dinner one night and then start yourCleanse the next morning -- you will NOT be a happy camperby the end of day one! To get the maximum effectiveness ofthe Cleanse, you need to lighten the load on your whole systembefore you go into it. Let’s repeat that a bit more strongly:never start or end your Cleanse with a binge!A 3-day easing in period is ideal; 48 hours is the minimumnecessary. That gives the body time to stock up on nutrients anda chance to slow down on foods that are hard on our systems.It also provides Green Carrot with the time to assemble yourCleanse package from fresh, whole fruits and vegetables. Starttoday by calling us to order your cleanse!Remember, a Cleanse is not about depriving yourself. ACleanse is about adjusting yourself: adjusting to a differentnutrient intake, adjusting to a simpler schedule, and adjustingto a healthier state. Easing into the Cleanse is the best way tomaximize your benefit.EAT FOOD (NOT TOO MUCH).MOSTLY PLANTS.- MICHAEL POLLAN
P RE -C LE ANSE: EASING INTo prepare the body for these adjustments, your preparationshould ideally take 3 full days:3 Days before – If you eat meat, you should phase itout now -- go for lightly steamed or poached fish, withveggies and a salad of course!2 Days before – Green salads should be your stapleat this point. If you’re craving some more sustenance,you may choose a bit of plain brown rice, or a yamor sweet potato.1 Day before – Raw or lightly steamed vegetables,e.g. spinach, broccoli; try and avoid the more starchyveggies like carrots, beets, squash etc. You may alsohave a raw green leafy salad with some vegetables.Easy does it. Phase out meat, add ingreens and non-starchy vegetables.
ON T H E C L EANSEThe time is finally here! When you wake on the first day of yourcleanse, you will be excited and want to know what is first.The StartYou will want to alkalize your body with a glass of warm waterwith lemon.When you feel the need for something more, begin with yourjuices for the day. It is imperative that you follow the juices exactlyas they are laid out for you in the cleanse package you havechosen. The juices are set out in this order to maximize yournutritional needs. For example, when your stomach is empty firstthing in the morning, it is able to assimilate whatever you put in itmuch more than if you consumed something prior. That is why wealways have a green juice – Morning Greens – first.The PaceBecause we each have our own daily schedule, a goodrule of thumb is to wait at least two hours between drinks.Remember to space these out during the day – the 6 juicesneed to last you through the day! Finish the last beverage atleast two hours before you sleep. Consuming anything rightbefore bedtime does not allow your insides proper rest. Don’tforget to stay hydrated. A minimum of 2 litres of water per dayis recommended.WDETBODETOIMMALBOOHYD
WHY ALKALINE WATER?DETOXIFY HYDRATE ALKALIZE PH OXYGENATEBOOST IMMUNITYDETOXIFY HYDRATE ALKALIZE PHO X Y G E N A T E BOOSTIMMUNITY DETOXIFY HYDRATEALKALIZE PH OXYGENATEBOOST IMMUNITY DETOXIFYHYDRATE ALKALIZE PH OXYGENATE BOOST
THE J UIC E SStart each day with a fresh squeeze oflemon in warm water. Drink LOADS of waterthroughout the day. Repeat the sequencebelow for each day of your Cleanse.Beginner CleanseNew to cleansing, beginner isthe way to go. A little more fruitjuice and a few more calories tohelp you get through your day.Intermediate CleanseOnly one fruit juice a day,limited calories and a whole lotof greens.Advanced CleanseAll greens no fruit only for theadvanced most brave juicers!Morning GreensKAMPE3 Greens24 Carrots(can be substituted if requested)Morning GreensHardcore GreensMorning GreensHardcore Greens24 Carrots(can be substituted if requested)E3 GreensMorning GreensHardcore GreensHardcore GreensE3 GreensMorning GreensSupreme GreensE3 GreensHardcore Greens
The RoutineChange is good! Nowbegins the challengingpart of your cleanse.You have a routine andyou want to follow itbut you have to makesome changes to reapthe maximum amount ofbenefits from a Cleanse.Feeling uncomfortable?Don’t sweat it! Remember,whileyourdigestivesystem is getting alighter load, your bodyis adjusting to the cleannutrients you’re putting init, and it’s simultaneouslyridding itself of all thejunk you just don’t need.A lot is going on, andsometimes that can feel alittle overwhelming!
ON T H E C L EANSERecommendations:Massage / reflexology:This always feels good, but should helpyou relax even more and assists themovement of the toxins out of the body.If your massage therapist is made awarethat you’re cleansing and gently andslowly massages the liver, it could increasethe effects of your cleanse considerably.Sauna, Infrared Saunas, Steam and Water:This will help you sweat but it will also helpspeed up the process of removing toxins fromyour body. A sauna or steam room is anothertrick to speed up any detox.Couple that with a series of hot and coldshowers and you’ll feel like a new person.A hot bath works well too.MASSAGE YOURSWEAT & DETOXEXFOLIATEBUILD GOOD FLOEXERCISE, RINSE &FLUSH OUT TOX
SAGE YOUR LIVEREAT & DETOXIFYEXFOLIATELD GOOD FLORASE, RINSE & REPEATSH OUT TOXINSON T H E C L EANSESkin Brush:Exfoliate before you shower to open upyour pores and shed dead skin cells.After all, the skin in the largest organand the most porous part of our body!Probiotic:Take a daily probiotic to help your intestinesrepopulate the good flora you need, and tohelp your system balance.Exercise and sweat:After exercising, you should shower as soonas possible. Sweat is a wonderful release,but only if it’s washed off soon afterwards. Ifnot, your skin reabsorbs it!
ON T H E C L EANSEEssentials to incorporate into your routine:HydrationIt is extremely important to stay hydrated. Drink at least 8glasses (2 litres) of water a day. This will help with dry skin,irregularity, headaches and more. Usually it is a great idea tohave one in between each of your six juices. Herbal teas workwonderfully too. If water is just not enough, drink caffeine-freeteas, or even add a pinch of sea salt to your drinks.RestAn important part of any Cleanse is a good routine of rest.Make sure you get lots of it! Your body is going througha transitional phase and not really sure what is happening.So give it some rest and take care of yourself. It is extremelyimportant to take your Cleanse during a period when you canget a good night’s sleep, find a quiet space, and rest duringthe day.Gentle activity, not strenuous work-outsWe suggest easing up on your usual work-out routine, butrecommend taking time for one or two light walks per day toaccelerate your lymphatic and circulatory systems.
ON T H E C L EANSESymptoms that almost always accompany a Cleanse:Headaches: In fact, you should expect to get a headache, andmaybe even a really bad headache! Don’t give up! Talk to usanytime, or to your health care professional, if it is really hard on you.Other symptoms that may come with a Cleanse:Fatigueissues Skin eruptions Rash/Hives Bowel C old soresDry mouth Nausea Insomnia Runny noseA ton of energy Increased libido A sense of calmYou cannot control and/or speed up any detox symptomsyou may experience. Following the essential parts of yourroutine (hydration, rest, gentle activity), and taking up someof our recommendations will help a lot for most people.Your Medical ProfessionalWith every part of this Cleanse, we strongly urge you toconsult with your physician and get proper medical clearanceprior to beginning. Green Carrot works with Dr. Jason, but youshould consult with your preferred professional.Even though we’ve listed some helpful things to support you,your cleanse will involve many physical experiences: bothgood and bad. Be gentle with yourself, and listen to yourbody. Harder is not always better. Take it slowly and enjoy thelife-changing process.
FINIS HING T H E C L EANSECongratulations you have made it!But to finish the cleanse properly you need to fill yournewly-cleansed body with great, healthy, fresh, natural,pure stuff. Stay away from artificial fillers, additives, andpreservatives. The longer you can stay on track, keep yoursystem together and clear of impurities, the better you will feel.Like the easing-in of the pre-Cleanse, you should ease out atthe end. Do not go from a juice diet to downing a 76 oz steakor eating 10 lbs of veggies! Finish the Cleanse with smallmeals that incorporate both liquids and solids. Let your bodyadapt and slowly being to work again.IF I'VE BEEN INDULGING IN RICH FOODS, A CLEANSEIS A WONDERFUL WAY TO HIT THE RESETBUTTON. MY SKIN GLOWS WHEN I FINISHDAY THREE. AND IT INSPIRES ME TOTHINK ABOUT WHAT I PUT IN MY BODY.- SALMA HAYEK
P OS T C L EANSEPost- Cleanse RoutineDay 1 – A few pieces of fruit spread out through the day, orcold pressed juices. In fact, you should not feel obliged to buyextras, but any of Green Carrot’s juices or smoothies are goodfor any day of the Post-Cleanse days—we’d love to see you!For dinner we recommend lightly steamed vegetables, rawvegetables and for a dressing use flax or olive oil with lemon.Day 2– Enjoy raw or lightly steamed vegetables, e.g.spinach, broccoli (try to avoid more starchy vegetables likecarrots, beets, squash, etc). You may also have a raw greenleafy salad with some vegetables. Brown rice, quinoa, sweetpotatoes and legumes are also great to incorporate for dinner.Day 3– Enjoy anything listed from days 1 and 2. Greensalads should be your staple at this point. If you eat meat, youmay incorporate some now: lightly steamed or poached fish,with vegetables and a salad of course! TAKE IT SLOWLY! Yoursystem needs time to adjust.Day 4 – You can incorporate other more “dense” foodsgradually into your diet.Remember a minimum of 2 litres of water per day to continueto help flush out toxins. With each meal, gradually re-introduceheavier foods one at a time to give your body a chance tocatch up.
Q&AI am not sure which Cleanse to choose—the Beginner,Intermediate or Advanced? What is the difference?The main differences between our three cleanse levels are theproportion of fruit juices and green juices. All Cleanses willleave you feeling energized and rejuvenated. If you are newto juicing and cleansing we recommend that you start with theBeginner as it offers more fruit juices, somewhat more variety,and a slightly higher caloric intake. If you are familiar withjuicing and love green juices, then the Intermediate is a greatoption. For juicing and cleanse experts or the very brave, theAdvanced includes zero fruit juices, almost no natural sugars, andminimal calories. It is packed with all varieties of our green juice!LET FOOD BE THYMEDICINE]MEDICINE THY FOOD .- HIPPOCRATES
Q&AHow often can I cleanse?The frequency of your cleanse is a personal decision thatshould consider your lifestyle, regular routines, and of courseadvice from your health professional. A lot of people like to doa cleanse whenever the seasons change. Others will find a lotof benefit in doing a cleanse anywhere from once a month toonce every three to six months. By the way, you should alwaysinclude fresh, cold pressed juices as part of your daily routine,no matter how often you do a juice cleanse!When should I cleanse?Face it: we all go overboard at some time or other. Cleansesare really beneficial after times of excess or times of stress:after holidays, vacations (especially when you have beeneating a lot of restaurant food), or after a stressful period – thatfeeling of sluggishness signals a good time to cleanse.Will I be hungry on a juice cleanse?Yes! You will probably feel some hunger, especially in the firstday or so. This is completely normal and the hunger shouldpass as your body gets accustomed to consuming liquids only.Most of us can go without solid food for a number of days andbe just fine. It is really important to be aware that the sensationof hunger is often a sensation triggered by the routine of eatingat certain times – it is not real hunger!
Q&AWhat about real hunger? Or fatigue?As much as possible, try to stay with liquids. Warm liquids canbe more satisfying than cold ones, so if you are feeling wipedout, try herbal tea.Will I lose weight on the cleanse?A cleanse is not a weight reduction diet. It is a program that willgive you nutrients from freshly pressed fruits and vegetables.Because of the increase in water intake you may actually gainsome weight. But remember that the Cleanse is helping fromthe inside of your body, and it can re-balance what your palateexpects (less fat and sugar, for example). This re-balancing mighthave a positive impact that can help in ways you did not expect!Can I exercise while on the cleanse?Yes! Exercise helps the cleanse because it activates yoursystem. If you regularly exercise vigorously, you could considertuning back just a bit—heavy exercise demands more caloriesand will increase your hunger.
Q&AAre there side effects to cleansing?Expect to get a headache. Sometimes it is bad. The headacheis your body’s signal that it is getting rid of the toxins in yoursystem. It will pass. Some people also experience fatigue,moodiness, dizziness, diarrhea or constipation. All of these areexpected and normal parts of the cleanse. Drink lots of waterand get plenty of rest. You will soon be feeling much better.During the cleanse can I have sparkling water, gum or tea?The best cleanse is one that uses cold pressed, fresh fruit andvegetable juices, and pure, plain water. If you want a littlesomething extra, herbal teas are the next best bet. If yoursparkling water has no added ingredients, go ahead. Gum?No. Read the ingredients on the package—does it look likea good add-on?I am lactose intolerant. Can I still cleanse?YES! At Green Carrot Juice Co. our juices are 100% lactose free.Are the juices really fresh on delivery?Yes. We press juice every morning to ensure freshness andquality. The 1 day or 3 day juice Cleanse can be delivered orpicked up in one package.
Q&AWill I really be able to handle a cleanse?In the same way that a cleanse is not a weight loss diet, itis also not a starvation routine. The goal is to ensure thatyou have all the nutrients you need through the juices youconsume. Green Carrot’s juice routines provide a varietyof nutrients from citrus and green juices, and from root-andalmond-based drinks. You will have enough! If you believein yourself, this change from your regular eating routine willbe a good change. Remember that you can always call,drop in, or email us with questions, or for support! Callus during store hours at 204.691.0771; drop in duringstore hours at 132 Osborne Street, or send us an email atmanager@greencarrotjuice.comCan I drink other juices or beverages during the Cleanse?It depends. Pure, clean water: yes. Pure, clean water with freshlemon: yes. Herbal tea: yes. Carbonated drinks, regular tea,coffee: NO WAY. If you feel you are in over your head, you canask us about adding one of the other Green Carrot juices.Can I do my regular work during a Cleanse? What if I haveto focus on important meetings?Sure, go on with your normal life. Your body is getting thenutrients it needs. Ensure that you get lots of rest at night. In animportant meeting ensure that you have lots of water, and lookat the coffee and donuts as the brain drain that they really are.
FINAL WO R D SThanks for juicing with us.Please remember that Green Carrot Juice co. is not anorganization of medical experts or certified nutritionists. Ourstaff cannot give you medical advice, diagnosis or a “diet”plan. Nothing in this Cleanse program and accompanyingdocumentation should be taken as advice or diagnosis.The Green Carrot Cleanses are intended for use by individualsalready enjoying good basic health. We strongly recommendthat you contact your physician before you begin any changein your diet or any sort of weight loss plan. We advise againstthe Cleanse for minors, pregnant women, or anyone with healthconcerns, including those on prescription medications.Best wishes on your cleanse journey!- Obby & Tina& the Green Carrot Juice Co. staff
How has the cleanse changed your life?Share with us: #greencarrotcleansegreencarrotjuice.com132 Osborne Street204.691.0771
The Green Carrot Juice Cleanse is a way of focusing on the nutrient-rich properties of juices to give the body a break. At Green Carrot Juice Company, we believe cleansing is not only good for the body, mind and sou
