Ingvild
Molenaar
Inner Work Mentor
Ingvild's
2 Days ofJuice Fasting
Welcome to
DAY ONE
(or 3 recipes for delicious juices)
Ingvild & Juices
Thank you for dropping by!
My name is Ingvild, I work with people to create longevity and body intelligence. Here you just caught me in a little beloved side project.
On this page I share the recipes & the supplements that I myself made and took while doing a 2 day Juice Fast.
I am not a nutritionist or anything like that. I do not follow a certain style or anybody else's rules other than my own. Though most of the time I did quite personal research online and by talking to people who know stuff. Most importantly I share what works for me. Whatever I share I have tested myself.
I have been making daily juices for many many years. And I have created and documented over a 100 recipes during that time. The juices I picked for these days of fasting are picked on taste, on nutritiousness and on how they work on the feeling of satisfaction.
I make Slow Juices and Smoothies. Yet most Smoothies can be turned into a Slow Juice and visa versa.
TheStory
It was Saturday afternoon. Right at the moment that the world was going into a lock down because of the Coronavirus.
Me and my guy, Daniel, had just made the call to cancel a big training we were about to give in Canada. We were supposed to fly out the next day... We spend most of our Saturday on arrange things, rescheduling talking to all our participants and so on. Heavy times require flexible mindes right?
So now we're in the supermarket to buy food. But as the people in our home town start to panic over the lock down most of the supplies are gone. This is when Daniel turns to me ad says:
"Well as everything is already going differently then we expected and most food is gone here; shall we do 2 days of juice fasting?"
I reply an immediate: "YES!"
For us doing this period of fasting is not just about boosting our immune system. It is about boosting our overall resilience. Not just health wise. Changing what you put into your body has a physical reaction. But let's be honest, our well fed western bodies really can do with way less then we tell ourselves.
The real challenge is that of the mind. It is the way our thoughts keep telling us to go get french fries and lattes. Right?
The 4 Rules
To do this well we need a set of rules. We don't follow anybody else's rules, so we made our own
Rule 1
NO SOLID FOOD
No food on which you can chew
No soup
No pre produced things you can put in your mouth
Oversight of Day One
The Juices of Day 1
Other Drinks of Day 1
We drank each at least 1,5L water.
I prefer to drink my water hot/warm.
Warm water is more gentle on the body and helps the body cleanse better.
To add some flavour you can sqeeze some drops of lemon in your water. whether drinking it warm or cold
Also we both had 2-3 espresso's
Supplements
My daily supplements are:
* Vitamin C 1000 mg
* Vitamin B Complex
* Zinc & Selenium
* Vitamin D
* Multi Minerals
* L-Lysine
* Collagen + Hyaluronic Acid
* Fish Oil
Just note that the supplements you take are very personal. You can take inspiration from me but don't just copy paste. Your body might need slight different combinations. And I am in no way a docter.
DAY ONE
Juice 1
Type: Smoothie
Color: Green
Time: 12:15 pm
Ingredients
Per Person
1 banana
Juice of 1/2 lemon
1 apple, skinned
Fresh Ginger, skinned and chopped
1/2 tsp of cinnamon
1,5 handful of spinach
NOTE:
You can make this juice into a slow juice, just make sure to chop the spinach to help the machine.
About Ginger
Oh my dear ginger...
You love it or you hate it.
And feel free to leave it out if you don't like ginger. Use a little more lemon to spice the taste in that case.
BUT! If you love ginger like I do, isn't it just awesome?
You can adjust the amount you put in the juice to your own taste.
There are many health claims about ginger such as:
* Anti-inflammatory proporties
* Lowering cholesterol levels
* Help treat chronic indigestion
* works as antioxidant
* Lowering blood sugar
What device to use to make a smoothie
I would definitely use a blender. Yet for me as my blender broke down quite some time ago I am nog using a hand blender. Not ideal but it works.
It will take a little more effort to make the smoothie smoothe
Tip 1
Weather using a regular blender or a hand blender, start with blending everything except for the spinach.
Most devices have a hard time grabbing the leafs. when you already have some smudge going on it's easier for the machine to also grab the spinach
Tip 2
As this recipe creates quite a thick smoothie you can choose to add some water or coconut water to make it more liquid and smoothe.
Coconut really is a great ingredient. Just make sure to get a pure juice with out flavors or sugar added.
Oh and make sure not to pour in too much!
Left Overs
I Really don't like trowing out food. The great thing about making smoothies is that you can put in left over fruits and veggies.
So for me this half apple and the stem of a broccoli will be part of this smoothie.
They will blend in perfectly with this particular juice.
Broccoli has a lovely freshness in juices. Try it out!
Juice one on
Day One
So the result is a nice thick juice.
Lots of fibers, lots of nutrients like:
Potassium, Iron, VitaminC, VitaminB, Magnesium, Calcium
Banana also is a good stomach filler and together with the cinnamon gives a nice sense of satisfaction.
PS: Yes! we are using stainless steel straw. They are great!
DAY ONE
Juice 2
Type: Slow Juice
Color: Green
Time: 16:30h
Ingredients
Per Person
1/4 bunch of Celery, chopped
1 tangerine
1 apple
Handfull of parsley
1/2 tsp of pollen
NOTE:
Using the Slow Juicer means the apple don't need to be skinned IF you use organic apples.
About Pollen
I often get that question:
What is that, Pollen?
Well, that is a ball of pollen made by bees when they land on a flower.
Pollen is considered to be so beneficial that the German Federal Board of Health recognises it as medicine.
Among benefits are:
* relieve inflammation
* boosting liver health
* speeding up healing
* works as antioxidant
* works as dietary supplement
If you don't have this or can't get it; don't worry. the juice is fine without it too.
Yet if you do have it, you will notice the special addition to the taste.
What device to use to make a
Slow Juice
Slow Juices are made with a Slow Juice Machine. The juices that it creates are more liquid and contain way less fibers.
If you don't have a slow juicer you can turn this juice into a smoothie. For some ingredients you'll have to do slightly different things in that case.
Tip 1
Celery has very intens fibers that tend to clog the juicers. (unless you have a very strong juicer!)
Make sure to chop the Celery stags like I did in the picture. In my experience it gives the least problems this way.
If you're making a Smoothie:
Put in less celery. In smoothies Celery makes the juice quite gelly like.
Also adding some extra water or coconut water can help.
Tip 2
When using the Slow Juicer, you can only have to chop the apples to parts that fit into the machine. You don't need to cut anything off.
IF you are using organic apples.
If you are making a Smoothie:
two options
1. Skin the apples and take the seeds out
2. use apple juice instead. This will also help to make it more liquid as the celery makes the juice quite gelly and dense
Tip 3
Give the tangerines a chop like I did in the picture. It helps the machine to process the fibers and the thin skin around the parts.
You need to take the outer skin off, obviously...
If you're making a Smoothie:
Keep the outer skin, chop the tangerines in half and sqeeze the juice out. Use only the juice for your smoothie
Extra Tip for using the Slow Juicer
Make sure the last bit you put in, is something the juicers takes easily. Like an apple part for this juice. It helps to clean out the machine.
Juice Two on
Day One
So the result is a very juice with a lot of flavor. Sweet and herby, warming and rich yet refreshing.
Lots of enzymes and nutrients like:
Potassium, Iron, Vitamin C, VitaminB, Vitamin K, Magnesium, Calcium
Recently Celery juice has reached an almost mythical status. If you want to learn more about that, google it. I believe every vegetable and fruit has it's own powers. And I personally love the taste of celery.
DAY ONE
Juice 3
Type: Slow Juice
Color: Orange
Time: 19:50h
Ingredients
Per Person
1/4 pineapple
3 winter carrots
1/2 paprika
handful of broccoli
1/2 lemon
1/4 tsp turmeric
a sniff of black pepper
NOTE:
This Juice can be easily made as a smoothie aswel. the volume will be quite a bit higher, so maybe use less of all the ingredients.
About Turmeric
The active ingredient in turmeric is curcumin. It is one of those brilliant spices. It has so many healing and empowering proporties.
Among benefits are:
* anti -inflammation
* works as antioxidant
* Improves brain function
* can help prevent Cancer
* artitis patients respond very well to curcumin
* helps agains depression
These are some of the claims that come from (scientific) studies. Go google it if you wish to learn more
Note:
the combination with black pepper is said to empower all the benefits.
What device to use to make a
Slow Juice
Slow Juices are made with a Slow Juice Machine. The juices that it creates are more liquid and contain way less fibers.
If you don't have a slow juicer you can turn this juice into a smoothie. For some ingredients you'll have to do slightly different things in that case.
Tip 1
Give the lemon a chop like I did in the picture. It helps the machine to process the fibers and the thin skin around the parts.
You need to take the outer skin off, obviously.
But! if using organic lemons, a bit of zest can be delicious in the jouce
If you're making a Smoothie:
Keep the outer skin, chop the lemon in half and sqeeze the juice out. Use only the juice for your smoothie
Tip 2
When juicing I always consider color. This juice will have an orange color.
That is why I only put in a little bit of broccoli. If I'd put in too much the green of the broccoli would discolor the juice.
And from experience:
often wehn the color is off, the isn't a good as it could be either.
So in the picture you already see the color turning brownish. But because lots of pineapple, carrots and paprika will follow well get back to orange.
Extra Tip
For this juice, for the two of us I'm only using half the pineapple.
I will save the other half for a juice tomorrow. I don't like wasting food so left overs will influence my choises.
To keep the pineapple fresh I put a reusable silicone wrap around it. and put it in the fridge.
These silicone wraps are GREAT to have in your household
Juice Three on
Day One
This is a lovely diner-juice to wrap up this first day. the taste is soft and full. Sweet with a bite, thanks to the veggies. The pineapple boosts the volume of this juice and had quite some sugars in it. Which is nice for this time of the day.
For most people the evening is the hardest moment of juice fasting. That's why it's nice to make a nurturing juice with a warm vibe.
This juice holds lots of enzymes
and nutrients like:
High dosis of Vitamin C, VitaminB, Magnesium, Calcium, Potassium, Iron, Beta- carotene, Biotin
