this guide belongs to: cleanse start...

T H I S G U I D E B E L O N G S T O :

___________________

C L E A N S E S T A R T D A T E : ___________________

F R E S H S T A R T A N I N T R O F R O M O B B Y K H A N

F R E S H S T A R T A N I N T R O F R O M O B B Y K H A N

I want to personally welcome you to our Green Carrot Cleanse. I began juicing in 2007 when I was diagnosed with Ulcerative Colitis. Soon after, I stopped playing pro football, underwent major surgery, lost 100 pounds and had the 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 my surgery and am enjoying a healthy lifestyle that includes juicing and my dream – The Green Carrot. We have put a lot of energy, thought and love into this Cleanse program. We hope you will embrace juicing and make it a serious part of your daily 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.

Why is juicing so important? The average Canadian adult has over 300 synthetic chemical residues in their body. This does not take into account natural toxins such as aflatoxins found on peanuts, polycyclic hydrocarbons from charred meat, alcohol and caffeine – to name just a few! Let’s give our bodies a break and clean them out!

Juicing and the accompanying dietary plan removes the burden from our liver and supercharges our detoxification pathways with phytonutrient dense nutrition.

Is cleansing ideal for everyone?

It will be of benefit to most but if you are on medications for serious illness, there is a chance the newly invigorated liver could metabolize the drugs faster, making them less effective. If you have concerns, make an appointment with me to determine the 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 everything naturopathic. You can find him at Nature Doctors, Naturopathic Family Medicine Inc.

A B O U T J U I C I N G F R O M D R . J A S O N G E N E R A L I N F O R M A T I O N A B O U T C L E A N S E S

A B O U T J U I C I N G F R O M D R . J A S O N G E N E R A L I N F O R M A T I O N A B O U T C L E A N S E S

Eat 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 not often stop to think about which foods do what. Certain foods, such as acid-promoting refined sugars, are actually energy draining. Fatty foods have similar energy-sapping effects, because the digestive system needs to work overtime to process fats. Foods that energerize are the high alkiaine foods such as fruits and vegetables that are packed with nutrients—especially antioxidants. 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 soul, but that it shouldn’t interrupt your everyday life – so we’ve worked hard to create cleansing programs that keep you going, even when you’re at your busiest (or the most intensive point of your cleanse!)

F o o d s t h a t e n e r g e r i z e a r e t h e h i g h a l k i a i n e f o o d s s u c h a s f r u i t s a n d v e g e t a b l e s t h a t a r e p a c k e d w i t h n u t r i e n t s .

P R E - C L E A N S E : E A S I N G I N

This section is “Easing In” for a reason: DO NOT deep dive from a steak and martini dinner one night and then start your Cleanse the next morning -- you will NOT be a happy camper by the end of day one! To get the maximum effectiveness of the Cleanse, you need to lighten the load on your whole system before 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 minimum necessary. That gives the body time to stock up on nutrients and a chance to slow down on foods that are hard on our systems. It also provides Green Carrot with the time to assemble your Cleanse package from fresh, whole fruits and vegetables. Start today by calling us to order your cleanse!

Remember, a Cleanse is not about depriving yourself. A Cleanse is about adjusting yourself: adjusting to a different nutrient intake, adjusting to a simpler schedule, and adjusting to a healthier state. Easing into the Cleanse is the best way to maximize your benefit.

P R E - C L E A N S E : E A S I N G I N

E A T FOOD ( N O T T O O M U C H ) . M O S T L Y PLANTS .

- M I C H A E L P O L L A N

P R E - C L E A N S E : E A S I N G I N P R E - C L E A N S E : E A S I N G I N

To prepare the body for these adjustments, your preparation should ideally take 3 full days:

E a s y d o e s i t . P h a s e o u t m e a t , a d d i n g r e e n s a n d n o n - s t a r c h y v e g e t a b l e s .

3 Days before – If you eat meat, you should phase it out now -- go for lightly steamed or poached fish, with veggies and a salad of course!

2 Days before – Green salads should be your staple at this point. If you’re craving some more sustenance, you may choose a bit of plain brown rice, or a yam or sweet potato.

1 Day before – Raw or lightly steamed vegetables, e.g. spinach, broccoli; try and avoid the more starchy veggies like carrots, beets, squash etc. You may also have a raw green leafy salad with some vegetables.

WHY ALKALINE WATER?

DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST IMMUNITY DETOX I FY HYDRATE A LKA L I Z E P H O X Y G E N A T E B O O S T IMMUNITY DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST IMMUN ITY DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST

The time is finally here! When you wake on the first day of your cleanse, you will be excited and want to know what is first.

The StartYou will want to alkalize your body with a glass of warm water with lemon.

When you feel the need for something more, begin with your juices for the day. It is imperative that you follow the juices exactly as they are laid out for you in the cleanse package you have chosen. The juices are set out in this order to maximize your nutritional needs. For example, when your stomach is empty first thing in the morning, it is able to assimilate whatever you put in it much more than if you consumed something prior. That is why we always have a green juice – Morning Greens – first.

The PaceBecause we each have our own daily schedule, a good

rule of thumb is to wait at least two hours between drinks. Remember to space these out during the day – the 6 juices need to last you through the day! Finish the last beverage at least two hours before you sleep. Consuming anything right before bedtime does not allow your insides proper rest. Don’t forget to stay hydrated. A minimum of 2 litres of water per day is recommended.

O N T H E C L E A N S E

WHY ALKALINE WATER?

DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST IMMUNITY DETOX I FY HYDRATE A LKA L I Z E P H O X Y G E N A T E B O O S T IMMUNITY DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST IMMUN ITY DETOXIFY HYDRATE ALKALIZE PH OXYGENATE BOOST


Morning GreensKAMPE3 Greens24 Carrots (can be substituted if requested)

Morning Greens Hardcore Greens

Morning GreensHardcore Greens24 Carrots (can be substituted if requested)

E3 GreensMorning GreensHardcore Greens

Beginner CleanseNew to cleansing, beginner is the way to go. A little more fruit juice and a few more calories to help you get through your day.

Intermediate Cleanse Only one fruit juice a day, limited calories and a whole lot of greens.

Advanced Cleanse All greens no fruit… only for the advanced most brave juicers!

T H E J U I C E SStart each day with a fresh squeeze of lemon in warm water. Drink LOADS of water throughout the day. Repeat the sequence below for each day of your Cleanse.

Hardcore GreensE3 GreensMorning GreensSupreme GreensE3 GreensHardcore Greens

The Routine Change is good! Now begins the challenging part of your cleanse. You have a routine and you want to follow it but you have to make some changes to reap the maximum amount of benefits from a Cleanse.

Feeling uncomfortable?

Don’t sweat it! Remember, while your digestive system is getting a lighter load, your body is adjusting to the clean nutrients you’re putting in it, and it’s simultaneously ridding itself of all the junk you just don’t need. A lot is going on, and sometimes that can feel a little overwhelming!1. Hardcore Greens

2. E3 Greens 3. Morning Greens 4. Supreme Greens 5. Hardcore Greens 6. Bliss

O N T H E C L E A N S EO N T H E C L E A N S E

Recommendations:

Massage / reflexology:This always feels good, but should help you relax even more and assists the movement of the toxins out of the body. If your massage therapist is made aware that you’re cleansing and gently and slowly massages the liver, it could increase the effects of your cleanse considerably.

Sauna, Infrared Saunas, Steam and Water: This will help you sweat but it will also help speed up the process of removing toxins from your body. A sauna or steam room is another trick to speed up any detox.

Couple that with a series of hot and cold showers and you’ll feel like a new person. A hot bath works well too.

MASSAGE YOUR LIVERSWEAT & DETOXIFY

EXFOLIATEBUILD GOOD FLORA

EXERCISE, RINSE & REPEATFLUSH OUT TOXINS


Skin Brush: Exfoliate before you shower to open up your pores and shed dead skin cells. After all, the skin in the largest organ and the most porous part of our body!

Probiotic: Take a daily probiotic to help your intestines repopulate the good flora you need, and to help your system balance.

Exercise and sweat: After exercising, you should shower as soon as possible. Sweat is a wonderful release, but only if it’s washed off soon afterwards. If not, your skin reabsorbs it!


MASSAGE YOUR LIVERSWEAT & DETOXIFY

EXFOLIATEBUILD GOOD FLORA

EXERCISE, RINSE & REPEATFLUSH OUT TOXINS


Essentials to incorporate into your routine:

Hydration

It is extremely important to stay hydrated. Drink at least 8 glasses (2 litres) of water a day. This will help with dry skin, irregularity, headaches and more. Usually it is a great idea to have one in between each of your six juices. Herbal teas work wonderfully too. If water is just not enough, drink caffeine-free teas, 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 through a transitional phase and not really sure what is happening. So give it some rest and take care of yourself. It is extremely important to take your Cleanse during a period when you can get a good night’s sleep, find a quiet space, and rest during the day.

Gentle activity, not strenuous work-outsWe suggest easing up on your usual work-out routine, but recommend taking time for one or two light walks per day to accelerate your lymphatic and circulatory systems.



Symptoms that almost always accompany a Cleanse:Headaches: In fact, you should expect to get a headache, and maybe even a really bad headache! Don’t give up! Talk to us anytime, or to your health care professional, if it is really hard on you.

Other symptoms that may come with a Cleanse:

You cannot control and/or speed up any detox symptoms you may experience. Following the essential parts of your routine (hydration, rest, gentle activity), and taking up some of our recommendations will help a lot for most people.

Your Medical ProfessionalWith every part of this Cleanse, we strongly urge you to consult with your physician and get proper medical clearance prior to beginning. Green Carrot works with Dr. Jason, but you should consult with your preferred professional.

Even though we’ve listed some helpful things to support you, your cleanse will involve many physical experiences: both good and bad. Be gentle with yourself, and listen to your body. Harder is not always better. Take it slowly and enjoy the life-changing process.

• Fatigue• Bowel issues• Skin eruptions• Rash/Hives

• Cold sores• Dry mouth• Nausea• Insomnia

• Runny nose• A ton of energy• Increased libido• A sense of calm


P O S T C L E A N S E

Congratulations you have made it! But to finish the cleanse properly you need to fill your newly-cleansed body with great, healthy, fresh, natural, pure stuff. Stay away from artificial fillers, additives, and preservatives. The longer you can stay on track, keep your system together and clear of impurities, the better you will feel.

Like the easing-in of the pre-Cleanse, you should ease out at the end. Do not go from a juice diet to downing a 76 oz steak or eating 10 lbs of veggies! Finish the Cleanse with small meals that incorporate both liquids and solids. Let your body adapt and slowly being to work again.

F I N I S H I N G T H E C L E A N S E

I F I 'V E B E EN INDU LG ING IN R I CH FOODS , A C L EANSE I S A WONDER FU L WAY TO H I T TH E RESET

BUTTON . . . MY SK IN GLOWS WHEN I F I N I S H DAY THRE E . AND I T INSPIRES ME TO

TH INK ABOUT WHAT I P UT IN MY BODY . - S A L MA H A Y E K

P O S T C L E A N S E

Post- Cleanse RoutineDay 1 – A few pieces of fruit spread out through the day, or cold pressed juices. In fact, you should not feel obliged to buy extras, but any of Green Carrot’s juices or smoothies are good for any day of the Post-Cleanse days—we’d love to see you! For dinner we recommend lightly steamed vegetables, raw vegetables 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 like carrots, beets, squash, etc). You may also have a raw green leafy salad with some vegetables. Brown rice, quinoa, sweet potatoes and legumes are also great to incorporate for dinner.

Day 3 – Enjoy anything listed from days 1 and 2. Green salads should be your staple at this point. If you eat meat, you may incorporate some now: lightly steamed or poached fish, with vegetables and a salad of course! TAKE IT SLOWLY! Your system needs time to adjust.

Day 4 – You can incorporate other more “dense” foods gradually into your diet. Remember a minimum of 2 litres of water per day to continue to help flush out toxins. With each meal, gradually re-introduce heavier foods one at a time to give your body a chance to catch up.

F I N I S H I N G T H E C L E A N S E

Q & AQ & A

I 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 the proportion of fruit juices and green juices. All Cleanses will leave you feeling energized and rejuvenated. If you are new to juicing and cleansing we recommend that you start with the Beginner as it offers more fruit juices, somewhat more variety, and a slightly higher caloric intake. If you are familiar with juicing and love green juices, then the Intermediate is a great option. For juicing and cleanse experts or the very brave, the Advanced includes zero fruit juices, almost no natural sugars, and minimal calories. It is packed with all varieties of our green juice!

L E T FOOD BE THY MEDICINE

] MED IC INE THY FOOD .

- H I PPOCRATES

How often can I cleanse?The frequency of your cleanse is a personal decision that should consider your lifestyle, regular routines, and of course advice from your health professional. A lot of people like to do a cleanse whenever the seasons change. Others will find a lot of benefit in doing a cleanse anywhere from once a month to once every three to six months. By the way, you should always include 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. Cleanses are really beneficial after times of excess or times of stress: after holidays, vacations (especially when you have been eating a lot of restaurant food), or after a stressful period – that feeling 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 first day or so. This is completely normal and the hunger should pass as your body gets accustomed to consuming liquids only. Most of us can go without solid food for a number of days and be just fine. It is really important to be aware that the sensation of hunger is often a sensation triggered by the routine of eating at certain times – it is not real hunger!

Q & AQ & A

Q & AQ & A

What about real hunger? Or fatigue? As much as possible, try to stay with liquids. Warm liquids can be more satisfying than cold ones, so if you are feeling wiped out, try herbal tea.

Will I lose weight on the cleanse?A cleanse is not a weight reduction diet. It is a program that will give you nutrients from freshly pressed fruits and vegetables. Because of the increase in water intake you may actually gain some weight. But remember that the Cleanse is helping from the inside of your body, and it can re-balance what your palate expects (less fat and sugar, for example). This re-balancing might have 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 your system. If you regularly exercise vigorously, you could consider tuning back just a bit—heavy exercise demands more calories and will increase your hunger.

Are there side effects to cleansing?Expect to get a headache. Sometimes it is bad. The headache is your body’s signal that it is getting rid of the toxins in your system. It will pass. Some people also experience fatigue, moodiness, dizziness, diarrhea or constipation. All of these are expected and normal parts of the cleanse. Drink lots of water and 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 and vegetable juices, and pure, plain water. If you want a little something extra, herbal teas are the next best bet. If your sparkling water has no added ingredients, go ahead. Gum? No. Read the ingredients on the package—does it look like a 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 and quality. The 1 day or 3 day juice Cleanse can be delivered or picked up in one package.

Q & AQ & A

F I N A L W O R D SQ & A

Will I really be able to handle a cleanse?In the same way that a cleanse is not a weight loss diet, it is also not a starvation routine. The goal is to ensure that you have all the nutrients you need through the juices you consume. Green Carrot’s juice routines provide a variety of nutrients from citrus and green juices, and from root-and-almond-based drinks. You will have enough! If you believe in yourself, this change from your regular eating routine will be a good change. Remember that you can always call, drop in, or email us with questions, or for support! Call us during store hours at 204.691.0771; drop in during store hours at 132 Osborne Street, or send us an email at [email protected]

Can I drink other juices or beverages during the Cleanse?It depends. Pure, clean water: yes. Pure, clean water with fresh lemon: yes. Herbal tea: yes. Carbonated drinks, regular tea, coffee: NO WAY. If you feel you are in over your head, you can ask us about adding one of the other Green Carrot juices.

Can I do my regular work during a Cleanse? What if I have to focus on important meetings?Sure, go on with your normal life. Your body is getting the nutrients it needs. Ensure that you get lots of rest at night. In an important meeting ensure that you have lots of water, and look at the coffee and donuts as the brain drain that they really are.

Thanks for juicing with us...Please remember that Green Carrot Juice co. is not an organization of medical experts or certified nutritionists. Our staff cannot give you medical advice, diagnosis or a “diet” plan. Nothing in this Cleanse program and accompanying documentation should be taken as advice or diagnosis.

The Green Carrot Cleanses are intended for use by individuals already enjoying good basic health. We strongly recommend that you contact your physician before you begin any change in your diet or any sort of weight loss plan. We advise against the Cleanse for minors, pregnant women, or anyone with health concerns, including those on prescription medications.

F I N A L W O R D S

Best wishes on your cleanse journey!

- Obby & Tina & the Green Carrot Juice Co. staff

Q & A

greencarrotjuice.com

132 Osborne Street 204.691.0771

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this guide belongs to: cleanse start...

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