At the recommendation of Elson M. Hass, author of "Staying Healthy With the Seasons," I perform a short juice cleanse once per season to both detoxify and boost my immune system.
The Encyclopedia of Natural Medicine suggests a three-day juice fast as opposed to a longer fast or a water fast. "Longer fasts require strict medical supervision," it reads, "While the short fast can usually be conducted at home rather than at an inpatient facility.”
Here is the books main outline for a (five-day long) juice fast:
Day 1: Ease In
Eat only raw fruits and vegetables. Organic is always better, depending on your budget. Chew slowly. Homemade vegetable broths and organic herbal teas (no caffeine!) are also beneficial at this time.
Day 2, 3 & 4: Fast
An electric juicer is a must for a juice fast. They are pricey, but worth every penny. According to most, Champion makes the best one on the market. Juice your own (mostly) vegetables and fruits during these days. Have fun searching for delicious juice recipes. My personal favorite juices are plain carrot (which tastes surprisingly sweet and milky) and beet, apple and ginger juice. You will likely experience coldness, hunger, flu-like symptoms and general crabbiness during this time. To remedy these feelings, take a nap 
Day 5: Ease Out
Same as the ease-in period.
Day 6: Resume Regular Eating
Consider striving for the “optimal diet,” outlined here, as excerpted from "The Cleansing Diet" by Stacelynn Caughlan, CLN, CH:
- Eat small meals regularly throughout the day rather than 3 large ones. This helps keep your energy and blood sugar level, and helps you avoid overeating at mealtime
- Reduce your total fat intake, especially saturated fat. Learn which foods are high in fat and eat them in moderation.
- Include sources of essential fatty acids in your diet every day.
- Increase your whole grain consumption . Avoid refined ‘white flours’ – this includes pastas, crackers. and breads.
- Increase fruit and vegetable consumption, eating what is in season and fresh. Aim for 6-10 servings a day.
- Reduce animal products. A reduction leaves room in your diet for healthy, life-giving fruits, vegetables, and grains. Choose deep-sea fishes over other animal protein.
- Minimize sugar consumption, especially white sugar (sucrose).
- Avoid processed foods. Read labels carefully to identify additives, and buy fresh and natural whenever possible.
- Drink at least 8 glasses of water or non-caffeine herbal teas. Coffee and soft drinks don’t count.
- Increase fibre by including whole grains, fruits, vegetables, and legumes like apples, oranges, potatoes, broccoli, beans, etc.
- Avoid eating the same foods daily, particularly wheat, dairy, and citrus. Sensitivity may develop from frequent exposure. Learn to rotate foods.
- Take a good multivitamin and mineral supplement daily in addition to a good diet, not in place of one.
Key Points to Remember While Juice Fasting:
- Drink four 8-to-12-ounce glasses of fresh juice daily
- Drink LOTS of water–at least four 8-ounce glasses, daily–and unsweetened, herbal tea
- Do not chew gum. Chewing activates your digestive juices, negating the whole reason you went on the fast in the first place: to give your digestive tract a rest!
- Exercise lightly, if at all
- Nap GENEROUSLY (Check out SARK’s amazing book on the art of napping, "Change Your Life Without Getting Out of Bed," for some inspiration )
- Take a multivitamin
- Include 1-2 T of a fiber supplement before bed (i.e. powdered psyllium seed husks, oat bran) or try a gentle laxative tea (i.e. Smooth Move by Traditional Medicinals).
Supplement Your Fast With the Following:
- Grapes! They are plentiful during this time of the year, not to mentio n that they're great blood purifiers.They also help to detoxify the stomach and intestines. Add grapes into your juicing routine. If you find grape juice to be too sweet, water it down slightly or alternate grape juice with the famous, spicy Master Cleanse lemonade for a balanced palate.
- Kombucha! As long as you are not ill or suffering from parasites or candida infections (in which case kombucha may be harmful to you,) this healing tonic, made of live bacteria and yeast, offers the probiotic benefits of yogurt and kefir, prebiotics to help grow healthy, digestive bacteria in your gut, and antioxidants from the black and green tea components. Kombuchas carbonation also helps to make you feel full--an especially nice perk when you're feeling weak and cranky during the final day or two of your fast.
- Coconut Water! Brimming with potassium and electrolytes, coconut water is a tasty and natural alternative to sports drinks like Gatorade. It's helpful, too, when you are seeking some variety during your fast.
- Body Brushing! An excellent addition to your cleansing regimen! Body brushing (sometimes called dry brushing) stimulates the body's circulatory and lymphatic systems by activating the lymph and helping to guide and pump toxins out of the body.
- Lymph is a substance with a composition similar to blood plasma that's made of mostly water and transports white blood cells, fats, and waste products (i.e. toxins from the food we eat, air we breath, and germs we ingest) throughout the body. Smoother skin, reduced cellulite and bloating, and improved digestion are just a few of the amazing benefits of this process!
- First and foremost, be sure to find a proper body brush. Brushes can be found at health food stores or right here at the Pittsburgh Center for Complementary Health and Healing! Choose one that is rather stiff and opt for natural rather than synthetic brush bristles. Small, specialty brushes with softer bristles are used for the face and decolletage. The very best time to body brush is in the morning prior to your shower or bath, but doing it before you go to bed is also beneficial. To reap the most benefits from body brushing, perform it daily (twice daily if you are fighting an illness).
- The Process: Begin with the thighs. Using firm pressure and light, sweeping strokes, brush upwards from the knee to the top of the thigh, towards the heart. Brush from ankle to knee, then the tops of the feet. With small circular movements, brush the base of the feet. Brush the hips sideways, from the back and wrapping around to the front. Brush the abdomen in light, circular motions around the navel. Brush your arms from hands to shoulders. For the face, neck and chest, use a smaller, softer brush and apply lighter pressure. Don't forget your back!
A Final Note: Fasting is challenging! There is NEVER a “good time” for a fast. A friend’s birthday party, a rough work day, or a free, rare offering of delicious baked goods are bound to coincide with your fast. Stop making excuses, accept the challenge of fasting, and just do it!
Remember, everyone’s body is different. If you have any known health problems, be smart: it’s probably best to see a doctor before you start a fast. But if you consider yourself healthy, go for it. Try it out. Then, share your process in the comments!
What are your thoughts on and experiences with juicing or cleansing? What are your
favorite juice recipes?