Read The Juice Cleanse Reset Diet Online
Authors: Lori Kenyon Farley
The Juice Cleanse Reset Diet (20 page)
3 or 4 almonds, or 1 tablespoon almond meal
1½ cups plain organic yogurt
2 tablespoons freshly squeezed lemon juice
1 teaspoon honey
Pinch of ground turmeric
Use a food processor to crush the almonds into powder. Combine the almonds with the remaining ingredients and stir vigorously to blend well. Apply a small amount of the lightener to your skin. Leave it on for 1 to 2 hours before rinsing your face.
This refreshing and skin-soothing facial is multifunctional. Lavender and mint help induce relaxation, awaken your senses, and promote clear thinking, while the eggs help tighten and tone your skin.
1 teaspoon organic raw honey
1 raw egg
1 teaspoon dried lavender
1 teaspoon fresh chopped mint
Warm the honey in a small pan over low heat and then blend with the egg to form a creamy paste. Add the lavender and mint and stir into the paste. Cover your face and neck with this soothing facial and leave it on for 15 minutes, or until it dries. Remove the mask with a damp cloth to reveal a more relaxed you.
GEORGIA T., PEDIATRIC NURSE •
The carrot and honey facial mask has completely changed my skin. Store-bought skin treatments are too harsh for me. The brightening result this simple mixture creates is amazing!
If you haven’t ever experienced an at-home body treatment, you’re in for a treat. Not only will these treatments flush toxins from your skin, but they’ll also leave your skin radiant and smooth.
Caffeic acid, found in coffee, has great anti-inflammatory and antioxidant effects on the skin. It improves skin elasticity by stimulating collagen production. This one is a bit messy, but the silky and smooth results are definitely worth a little mess.
1 cup warm coffee grounds
½ cup sea salt
2 tablespoons olive oil
Lay newspapers down on your bathroom floor. Stir all ingredients together and apply the mixture to dry skin. Brush thoroughly onto skin, giving extra attention to your elbows, feet, and other extra dry areas. Leave on for about 2 minutes. Brush off as much of the mixture as possible before hopping in the shower. Alternatively, you can apply and wash off in the shower, but cover the drain with mesh to avoid clogging.
We have to share this one because it’s one of the best uses for brown bananas (in addition to freezing them for smoothies). Bananas that have started to brown have higher potassium levels than yellow bananas, which is partially why this scrub results in such beautiful and well-hydrated skin. The sugar sloughs away the dead skin cells, allowing your skin to soak in the potassium.
1 ripe banana
3 tablespoons granulated sugar
¼ teaspoon pure vanilla extract or your favorite essential oil (optional)
Smash ingredients together with a fork into a chunky consistency. In the shower, pat the sugar mixture over your body and gently massage it in. Rinse off with warm water. Bonus: break off a small piece of the
banana peel and rub the inside part of it on your teeth for about 60 seconds for whiter teeth. Some call this an old wives’ tale, but it works for us! Try it for yourself before throwing away the peel.
Easy DIY Body Scrub
If you’re juicing, combine the leftover pulp from any juice you make with Himalayan sea salt for an effective body scrub.
Fat-burning aerobic exercise (
aerobic
means “with oxygen”) is an important component of the supercharged resets because it allows you to maintain muscle mass, decrease unsightly cellulite, and rid your body of stored toxins that have made themselves at home in your fat cells. Fat-burning exercise, achieved by keeping your heart rate below a certain threshold (we explain how to determine this threshold below), burns the maximum percentage of calories from fat, revs up your metabolism, and promotes serious sweating. An example of fat-burning aerobic exercise is simply walking at a moderate pace.
In addition to your normal strength-training program (if you have one), you’ll do this low-intensity, fat-burning cardio session on an empty stomach upon rising each day. Your glycogen levels (stored carbohydrates) are lowest after fasting for eight hours while sleeping. For this reason, a morning workout that is completed upon rising allows for maximum fat burning.
For the fat-burning and toxin-flushing tasks at hand, your morning exercise is one of the times in life when less intensity yields better results. Because your overall calorie consumption will be lower than
normal during the supercharged reset, your goal is to exercise while avoiding burnout and excessive hunger. Avoid making the mistake of working out at full effort in hopes of burning massive calories. The intention for your morning workout is not to burn the maximum amount of calories, but rather to burn the highest percentage of calories from fat as possible in order to get your lymphatic system moving. This maximizes fat loss and reduces your toxic load.
Let Your Liver Burn Fat
High-energy activity that leaves you breathless can build up lactic acid. While lactic acid is a completely normal by-product of anaerobic (
anaerobic
means “absence of oxygen”) respiration, this acid is converted into pyruvate by your liver, which allows you to continue pushing through an intense portion of your workout despite the lack of available oxygen. Part of the beauty of staying within the low-intensity, fat-burning, aerobic zone during your morning workout is that instead of dealing with the conversion of lactic acid into pyruvate, your liver can stay focused on metabolizing fat for elimination.
Because exercising within your fat-burning zone is an important part of the reset, you may want to consider investing in a heart rate monitor. Good-quality heart rate monitors start around $30.
To identify your ideal training zone using a heart rate monitor:
1. First determine your resting heart rate (RHR). While sitting still before doing any exercise, see how many times per minute your heart beats. Record that number.
2. Once you know your RHR, determine your ideal fat-burning zone using the Karvonen formula: to determine the lower range, you figure 220 minus [your age] minus [your RHR] x 60% + [your RHR]. To determine the upper range, you figure 220 minus [your age] minus [your RHR] x 70% + [your RHR]. See the sidebar below for an example.
Determine Your Target Heart Rate
If you’re 40 years old with a resting heart rate of 65 and you want to know your training heart rate for the intensity level of 60 to 70 percent:
Lower range: 220 - 40 [age] = 180, 180 - 65 [RHR] = 115, 115 x .60 [minimum intensity] + 65[RHR]=134 beats/minute.
Upper range: 220 - 40 [age] = 180, 180 - 65 [RHR] = 115, 115 x .70 [maximum intensity] + 65 [RHR] = 146 beats/minute.
Training at the 60 to 70 percent intensity level means your training heart rate zone should be 134 to 146 beats per minute.
To find your ideal training zone without using a heart rate monitor: If you don’t own a heart rate monitor and it’s not on your list of priority purchases, use this rate of perceived exertion (RPE) section in order to evaluate your workout intensity. You should aim to stay within zone 2 for the most efficient fat-torching results.
Zone
1:
Easy-breezy/50 to 60 percent of maximum effort or percentage of maximum heart rate:
• You could do it all day if it weren’t for boredom or blisters. This zone is often used as a warm-up for activity. Consistently exercising in this zone has been shown to decrease body fat, blood pressure, and cholesterol.
• Up to 85 percent of calories burned are from fat.
Zone
2:
Easy fat burning/about 60 to 70 percent of maximum effort or percentage of maximum heart rate:
• You can carry on a conversation with ease.
• You experience the same benefits as zone 1, but more total calories are burned.
• Up to 85 percent of calories burned are from fat.
Zone
3:
Moderate aerobic/about 70 to 80 percent of maximum effort or percentage of maximum heart rate:
• You can speak but need to catch your breath after a few sentences.
• Exercise at this level improves cardiovascular and respiratory systems and strengthens your heart.
• More calories are burned, but the percentage of fat burned drops down to about 50 percent.
Zone
4:
Challenging anaerobic/about 80 to 90 percent of maximum effort or percentage of maximum heart rate:
• You definitely can’t speak with any ease.
• You could sustain this pace for two minutes.
• This is the zone where you improve your VO
2
max (the amount of oxygen you consume during exertion) and endurance.
• In this high-intensity zone, you burn maximum calories but only about 15 percent from fat.
Zone
5:
Maximum exertion/about 90 to 100 percent of maximum effort or percentage of maximum heart rate:
• The zone is only sustainable for very short durations (sixty seconds max).
• You must catch your breath after a short time at this level.
Now that you understand where your target heart rate or your perceived rate of exertion should be, you’re ready to add fat-flushing cardio into your life. In order to guarantee maximum results, the supercharged resets give you the exact duration of time you should be in your zone each day. Make it happen!
ALLISON C., STAY-AT-HOME MOM •
I followed the twenty-one day supercharged reset before going to Hawaii for my ten-year anniversary with my hubby. After having three babies in the last six years, I had major anxiety about being out in daylight in my bikini. The anxiety was more about how I would feel than it was about what my husband would see. I spoke with Lori and Marra about doing a supercharged reset and I decided to dive in. Of course, the shift in my food intake made a difference, but I truly believe that the fat-burning morning cardio is what created the biggest difference in my waistline. Each morning I would sweat completely through my clothing and it felt like the fat was just melting away! Fast-forward to Hawaii and, I am thrilled to say, I felt confident and beautiful in my swimsuit.
We are big advocates of strength training for longevity, overall health, and long-term weight-loss success. Still, strength training is an optional component of your supercharged resets. For aesthetic purposes, we emphasize fat-burning workouts over strength training during supercharged resets. If you have beautiful muscles but they are hidden below a layer of fat, you’ll still feel underwhelmed with your appearance on your big day.
If you already have a strength-training routine, feel free to continue. This could be Pilates, weight lifting, or body weight exercises. If you’re new to strength training but are motivated to begin a program, try one of the many fitness applications that are available for download. For $.99, with a great app, you can turn your smartphone into a personal trainer.
Targeted Tips for Strength-Training Success
• If your attire for your big event reveals your arms, add 10 minutes per day of push-ups, tricep dips, and lateral raises to your regular strength-training workout. Do three sets of 15 to 20 repetitions per day.
• If you’ll be showcasing your legs in shorts or a short dress, consider running the stairs or the stadium steps at the local high school. Stop and do a set of 15 calf raises at the bottom and top of each set.
• If you’ll be wearing a swimsuit and want to tone your stomach and build shapely shoulders to balance out your physique, consider paddle boarding, kayaking, or tennis.
Remember, exercise is going to be a key factor in the results of your supercharged reset. Plan your days out in advance, put your workout on your calendar, and stick to the plan. We promise that the results will be worth it! Like the saying goes, no one has ever regretted that workout they just finished.
RESET YOUR WEIGHT IN 21 DAYS
If you’re looking to lose a full clothing size or more, begin your supercharged reset three weeks out. A serious commitment to a twenty-one day program will help you reach your goal. This plan takes total dedication for total transformation. You can do it. Keep your eye on the prize. Mark your event date on your calendar and count down as the days go by.
First Ten Days:
• Two days of prep
• Three days of liquid cleansing
• Two days of postcleanse meals
• One more all-liquid day
• Two more days of whole-foods reset meals
Next Eleven Days:
• Six days of liquid meals combined with one whole-food meal
• Three days of liquid cleansing
• Two postcleanse days of juices, smoothies, salads, and light snacks
Let’s get to it!
These are your precleanse days to get ready for the upcoming all liquid days.
Reset Your Attitude and Your Mindset
If you have not already done so, now is the time to pick your goal and visualize it with lasersharp focus. Whether it’s fitting into a piece of clothing or feeling like a million bucks when you see that old friend, identify your focus and reflect on this goal often.