Whether you’re doing cardio or strength exercises, you’re doing your body a favor. That’s why it’s important to optimize your workout routine to be the most efficient as possible, in order to reap maximum benefits.

Juices can help. They provide you with plenty of energy, nutrients and electrolytes you need for proper exercise. That’s a natural performance enhancer! A good juice also helps post-workout, to help your body heal and relax. Ditch the sports drinks and enjoy the natural goodness of fresh juices – your body will thank you later!

We generally don’t recommend strenuous exercise while on a juice cleanse, as calorie intake is usually minimal. Experienced juicers know their body limits, but novices could very well overstress their body.

Pre-Workout Nutrients

Electrolytes are very important for proper function of muscles and your body in general. Potassium, magnesium, zinc, and even trace amounts of salt are all present in juices to varying degrees, depending on the fruit used. Bananas are good for smoothies and juices thanks to their high potassium content.

Orange-colored fruits and vegetables are the best for pre-workout. Beta-carotene is an excellent antioxidant which helps protect against exercise-induced damage and oxygen stress. Carrots are excellent for that. Add a dash of garlic and ginseng for best results. Believe it or not, garlic is said to increase stamina (and is a potent human repellent).

Beetroot is great for increasing your oxygen uptake. It helps you exercise harder and for longer periods of time, thanks to nitrates in beetroot juice. Complex sugars found in fruit are a great source of energy, while adding some nuts ensures a steady release of fuel. And also don’t forget the dependable, trusty glass of water along with your juices.

Stay away from caffeinated drinks, even if they help you achieve better performance. Caffeine causes your body to lose water excessively and bump up your heart rate. Both of these effects could be dangerous!

Bulking Up

Weight lifting requires the consumption of protein that will be used to build muscle mass. The conventional wisdom is to eat lean meat and consume the so-called protein shakes. A protein shake post-exercise is one of the best way of gaining muscle mass.  Well, juices can help you do the same with natural nutrients and a dash of protein.

Green-colored juices are the best source of protein. Various leafy greens such as kale and spinach provide lots of fiber and protein, making them the best choice. Asparagus is great too. For an extra protein punch, add chia or flax seeds. At least a half of juice content should be comprised of various leafy greens. That’s a lot of greens as they don’t produce much juice. For the other half, use bananas, apples, or oranges, with some ground or sprinkled seeds.

After a Workout

There are several healthy juice options to take after a heavy exercise regime. While protein shakes and energy bars are a fine way of replenishing your energy stores after exercise, there are more natural options around.

Just like before exercising, your body will be in need of electrolytes and, possibly, energy. Proper hydration is also a must, so anything you ingest should contain at least some of the aforementioned nutrients. Juices fit the bill completely!

Light juices are the best for this. So pick simple recipes, and ensure that the juice will freshen you up. Some pineapple juice with a hint of celery and mint leaves is a panacea after a sweaty summer workout! Some swear by green juices after a workout – that’s also fine, although we prefer something slightly lighter and tastier, akin to a (much healthier) sports drink. Watermelon juice also works wonders. High glycemic index juices like blackberry or raspberry juices are great if your energy needs are high. Don’t go overboard and overload on carbs after the workout, though.

Read more about pre & post-workout nutrition!

 It’s best to prepare the pre- and post-workout juices at the same time, so you can come home to a nicely chilled juice right away. A few ice cubes can mellow the flavor if you find it too strong, while also refreshing you at the same time.

Whatever you do, make sure your juices are either freshly squeezed or delivered to your door. Ensure that only organic ingredients are used, otherwise you run the risk of ingesting nasty pesticides – why take the chance?

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What’s the Deal with Juice Diets?

Juice detox (or cleansing) is a diet consisting mainly or exclusively from juiced fruits and vegetables. The detox routine is usually performed for three days, after which a person can carry on eating a normal, hopefully healthy, diet.

Some employ them to detoxify their body, while others like them for their weight loss potential. Some people feel much better on a juice diet than on their usual modern diets, which consists of unhealthy fast food and loads of sugar and caffeine.

Juicing is becoming more and more popular, and with 65 percent of Americans suffering from obesity, many view juice cleanses as a quick fix for their health issues. But is that really so?

The Science Behind Juice Cleanses

The consumption of fruits and vegetables certainly is a healthy habit. However, they need to be a part of a balanced diet, not the only things you eat. Why cleanse then?

Well, this is the reason why many are skeptical about cleanses. They claim that your body is detoxifying itself all the time anyway, so there’s nary a benefit provided by these cleanses. But when you’re on your juice diet, you’re not actually ingesting any of the bad stuff you usually do!

Instead, you’re literally bombarding your body with a surge of healthy vitamins, minerals, antioxidants and fibers that have a rejuvenating effect on your body and mind. They also taste great, which is another mood booster. It’s likely the reason many people feel a lot better on these diets – they lacked the necessary nutrients in the first place.

Juice detox will lower your total cholesterol level, although it will bounce back if you revert to an unhealthy diet. Weight loss is also observed, since during the detox much less calories are ingested. Also, there is evidence that fasting in general is very healthy for humans, and a juice cleanse diet is exactly that.

Not only that, but juice diets are an important catalyst that shifts you away from your unhealthy eating habits. Once you taste the greatness of the fruits and veggies, you’ll find it much easier to stay health-conscious!

What to Watch out for

There are some ground rules for an effective juice cleanse. NEVER buy those cheap, pre-packaged sugary drinks that stores claim are “juices”. They’re not! At best, you’re drinking concentrated juice from years-old fruit with added water and sugar. At worst, all you get is fruit flavor, with nary a trace of the fruit! Ouch!

Instead, you should opt for freshly squeezed organic juice from naturally grown fruits and vegetables. Only then can you be certain that what you’re getting are real nutrients, instead of processed junk food! If you find it difficult to buy and juice all that fruit and veg yourself, there are some services that can deliver freshly made juice – to your doorstep!

Remember to use a variety of fruits and vegetables during your cleanse to ensure you get an adequate amount of every nutrient. Avoid only some fruits that can cause issues with certain medications. The most common offender is grapefruit, so it is safest to avoid it if you’re taking any medication.

How It’s Done

The cleanse is performed for three days to a week. Three days is adequate for a first-timer. Cleanses aren’t easy! Some advocate a pre-cleanse phase that includes giving up sweets and soft drinks in the days preceding the cleanse (although that’s a good tip in general).

The cleanse usually consists of taking a glass of juice every two hours, along with water, if desired. This means 6 to 8 glasses of juice daily. It is optimal to juice more vegetables than fruits, to avoid making juices too sweet and ingest excessive sugar. We suggest a 3:1 or even 4:1 ratio in favor of vegetables. But you’re always free to experiment with various combinations to find out what you like. Remember, don’t turn this into an arduous habit. It’s supposed to be both healthy and fun!

When properly done, juice cleansing can bring great benefits. It will make you feel better and let you live a healthier life. And who knows, you might develop a craving for more fruits and vegetables. That’s a win-win in our book!

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Smoking, alcohol, poor diet are some factors for which we ultimately do not feel good. Also adversely affect our appearance, health, skin, hair, nails, and body weight. As during winter we feel natural desire for heavier food, so in the summer mainly body craves lighter and more refreshing food.

The selection of certain food type will help us to get our body moving , speeding up the metabolism in the body. Here are some detoxification program that can help you feel lighter and livelier and slightly relax the body.

Ten Day Detox Program

Called the Master cleanse, based on sipping lemonade combined with maple syrup and cayenne pepper. Promises to detoxify the body and address those few extra pounds. Includes three days starting and ending points.

Master cleanse

Step 1 – a three-day preparatory period

It consists of ejection processed food. So there is no entry no finished and semi-finished products. Most of these products contain various preservatives and flavor enhancers. Also includes discharge of dairy products and meat. It boils down to intake of fresh fruit and vegetable juices, stews and soups. Role is to prepare the body 10 diet, in order to avoid a shock to the body.

Step 2 – a ten-day detoxification

The next 10 days are sipping lemonade in the house ready by this recipe:

• 2 tablespoons squeezed lemon juice
• 2 tablespoons maple syrup
• 1/10 teaspoon of cayenne pepper powder
• 250 ml of filtered (or boiled) water

Maple syrup is there to soften the acidity and add a certain amount of calories. Sipping lemonade immediately after the ready and every time you feel hungry. The daily drinks between 6-12 glasses or more if you feel the need. Depending on the need to recommend the use of herbal laxatives to help empty the bowels.

Step 3 – a three-day period output

It boils down to slowly introduce more complex food to the digestive system and peristalsis re-launched.

48 hour plan doctor Oz

The goal is to clean the kidney, colon, and liver with the help of a plan that includes drinking fruit juices and consumption of healthy foods.

During the program should follow a few basic rules:

• no food intake after 19:00 pm
• relax in Epsom hydrochloric bath (bath with salts of magnesium sulfate – Dissolve 500 g of Epsom salts in several liters of boiling water and a bath. Pampering is 15 minutes and do not use the soap, as it alleviates the effect of salts)
• before bedtime drink up dandelion root tea.

Tea made from the root of the dandelion

The tea is prepared by mixing 30 g of dried with 60 g of fresh dandelion root and pour mixture of 2.5 ml of water into which you put a pinch of salt. Once the liquid is boiled, simmer for another 20 minutes. Content then strain the tea slowly drink up.

The plan also includes a shopping list of foods for a period of cleaning: rice and almond milk, juices pomegranate and pineapple, water, spices (nutmeg, sea salt, pepper, cumin, paprika, mint, oregano and parsley), flaxseed and olive oil, quinoa and chia seeds and various fruits and vegetables (ginger, prunes, pineapple, kale, lemons, blueberries, bananas, onions, celery, anise, shiitake mushrooms, garlic, cabbage, sauerkraut, apples, radicchio and peas).

From the pages of Dr. Oz, you can still download detailed recipes for preparing meals for 48 hour cleaning schedule.

Most other plans for detoxification which you can find on the net requires you purchase the entire set of supplements that would help you with that. The objective of detoxification is removal of toxins from the body: kidney, liver, colon, lymph, and the like, and then input nutritious food to body recovered. Detoxification is recommended once a year, people who feel fatigue, allergies have irritated skin and the like.

In addition to varied prescription plans in advance you can also do some cleaning method after which you will simply feel better. Cut out alcohol, tobacco, caffeine and trans fats, processed food and finished and semi-finished products.

Below are a few ideas:

1. Easy fruit – vegetable detox

Lasts 2-3 days and include consumption of fruits and vegetables. You can eat all the fresh or lightly cooked vegetables and juices. Avoid adding salt, sugar, butter, or other seasonings.

2. Smoothie Detox

It lasts a week. Smoothies provide nutrients but do not burden the digestive system. They’re preparing to whisk fruits and various vegetables in a blender. The basic recipe includes a glass of milk (preferably soy, rice or other milk other than animal origin), a cup of fresh or frozen fruit and protein powder, or a variety of sprouts, flax seeds, vitamin C, and the like.

3. Fruity Detox

It lasts 3-5 days and is not recommended for people with higher caloric needs. It boils down to drinking fruit and vegetable juices without any additives. In addition to juices into account the soup or stew.

4. Hypoalergenic detox

Indigestion may be a result of certain foods that our bodies do not respond. Ejecting common allergens or intoleransa from the diet, and again gently introduce and monitor response will help us determine which foods should throw out food or consumed in smaller quantities.

Gluten, lactose, eggs, peanuts, soy and sugar are some of the foods. After a seven-day cleansing is gradually being introduced one by one food every few days and monitor the reaction of the body.

Conclusion

All detox plans include the emptying of food full of preservatives, colorings, flavorings and flavor enhancers and very greasy and heavy food. It is usually recommended in the spring or summer when the body grazing lighter food.

However, what is most important, after any kind of detoxification, it is important to continue to moderate, balanced and nutritionally rich food. Entering vegetables every day, moderate alcohol consumption, avoiding cigarettes, food preparation in your own home is something that you need to deal with my whole life.

Detoxification is a temporary refreshment, a proper diet is a way of life. If good food and exercise and take care of yourself, detoxification will not help. But if you want to start with something and you need a boost, detoxification can be a good introduction to the changes.

Before you start, you must keep in mind that detoxification is not recommended for pregnant women or people seriously impaired health. Those with increased caloric needs should also pay attention to the calorie intake.

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