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Your Guide to Optimal Living
Dr. Rhea’s 10-Day
RAWjuvenating Juice Cleanse
Required Tools, Accessories & Resources:
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Request to join our private detox community, and scroll through our posts and pictures
https://www.facebook.com/groups/RAWjuvenationJuiceCleanse/
Purchase/Borrow the following:
● Juicer, centrifugal or masticating (see http://foodmatters.tv/juicer-buying-guide for
comparison)
● Glass jars with airtight lid (mason, recycled nut butter or salsa bottles)
● Blender (for smoothies, aka “fiber” drinks)
Read this cleanse summary J http://www.mindbodygreen.com/0-11021/4-years-7cleanses-3-lessons-a-toxicologist-explains.html
Check out the ‘files’ section in our private detox group and read through the resources,
and track your progress using the provided journal template
Recommended number and types of drinks (for nutrients, energy & hydration):
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lemon water 1x/day (early morning)
2-2.5 cups (16-20 oz) organic juice, 4-5x/day (important to listen to your body first and
foremost - some may prefer 4 juices/day, others may prefer 6 juices/day, especially on a
day of high activity)
herbal tea (non-caffeinated) several times/day (important not to substitute tea for juice, ie
don’t let yourself get full off the tea, simply drink tea or water in between juices)
water ~ 1-2 L/day (alternate with herbal tea and infuse water with lemon, lime or herbs
eg, rosemary, basil, oregano, mint, lavender, sage)
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 1
Your Guide to Optimal Living
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master cleanse “lemonade” drink - organic lemon or lime (2 tbsp), natural sweetener (2
tbsp, coconut nectar, maple syrup or date syrup), pinch cayenne topped with filtered
room temperature or warm water (optional, 1 cup (8 oz) or more for an energy boost, in
between juices)
1 cup (8 oz) smoothie/savory soup/fiber & protein drink, 1x (or more)/day (optional, as a
more-filling ‘dinner’ or snack before bed; your need for a fiber drink may increase in the
cooler months)
Note: If you’re feeling cold as your body enters into healing mode, feel free to add warm,
filtered water to any of your drinks, including your green juices and smoothies.
Dr. Rhea’s Protocol:
7-8am or upon waking: Start your day with a big smile and feel your presence. Set your
intentions (share them verbally or write them down). Start your engine with 1 cup (8 oz) warm
lemon water (juice of ½ lemon in ½ boiling water, ½ room temperature water). Sprinkle cayenne
pepper into drink (optional).
[make juices now]
Morning activities, if time permits:
● stretching
● light exercise and/or meditation (~ 5-30 minutes)
● Body brushing before shower http://www.mindbodygreen.com/0-7955/why-you-shouldstart-dry-body-brushing-today.html
8:30-9am: 1st juice (green alkalizing juice; 80% vegetables, 20% fruit)
11am: 2nd juice (morning refresher; 60% vegetables, 40% fruit; if you’re sensitive to sugar, stick
to 80/20)
1pm: 3rd juice (green alkalizing juice; 80% vegetables, 20% fruit)
3pm: 4th juice (afternoon refresher; 60% vegetables, 40% fruit; if you’re sensitive to sugar, stick
to 80/20)
6pm: 5th juice (green alkalizing juice; 80% vegetables, 20% fruit)
8pm: fiber & protein milk (optional)
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 2
Your Guide to Optimal Living
Fiber & Protein Milk Recipe:
If you’re still hungry after your last juice and/or feeling constipated or low on energy, make
yourself a fiber & protein drink with soaked nuts or seeds using a blender.
- 3 tbsp organic hemp seeds, flax seeds (both hemp and flax seeds don’t require soaking),
pumpkin seeds (pre-soaked 8-12 hours) or almonds, walnuts, cashews (pre-soaked 12 hours)
- 1 tbsp chia seeds (optional, offer additional fiber, protein, omega 3s)
- ½ tsp vanilla, or to taste
- ¼- ½ tsp cinnamon, or to taste
- 3 cups water
- 2 dates, pits removed and/or sweet fruit (berries, banana, mango, etc.)
- Optional superfoods: 1 tsp maca, mesquite, lucuma, carob powders (both mesquite and
lucuma are naturally sweet); good fat: nut butters, coconut oil, avocado.
Note: Feel free to turn this drink into a green smoothie if you require more energy during this
cleanse. In the cooler months, you may way to include 1 or 2 smoothies daily, depending on
your body type.
Blend all ingredients and store in fridge for up to 2 days. Drink 4-8 oz at night. Note: If milk feels
too “grainy”, pour blended drink through sieve and save pulp for later (in smoothies, dry and use
as flour in un-baking, crackers, etc.)
Directions for soaking seeds/nuts for milk:
Submerge seeds/nuts in room temperature water for a minimum of 8-12 hours. Rinse and Drain.
Store in airtight container in fridge for up to 4 days. Note: hemp and flax seeds don’t require presoaking.
Other drinks to keep you hydrated in between juices:
● Herbal tea (non-caffeinated)
○ chamomile, vanilla, lemon, acai berry, ginger, rooibos, peppermint, chaga, reishi,
etc.
● Water
○ plain or ionized
○ infused with lemon, lime, mint, cucumber, lemongrass, rosemary, sage, etc.
● Master cleanse “lemonade” drink (see recipe)
Master Cleanse Lemonade Drink Recipe:
Makes 1 cup serving
- 2 tbsp organic lemon or lime
- 2 tbsp natural sweetener (coconut nectar, maple syrup, date syrup, raw honey)
- pinch cayenne (+ optional spices: cinnamon, ginger, turmeric powders)
Top with filtered room temperature or warm water and stir.
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 3
Your Guide to Optimal Living
Juice Storage Tips:
Juices can be stored in fridge for the day, but keep in mind, the longer you store your drink, the
less fresh and nutrient-dense it will become. If you plan to make enough juices to last you 2-3
days, try and fill your juices to the top of the bottle and cap immediately, to keep oxidation to a
minimum.
Recommended activities and supplements to support your cleanse:
***These activities help eliminate newly released/surfaced toxins so they don’t build up and
cause detox symptoms, such as headaches, constipation, breakouts, fatigue.
● epsom salt bath, 1/2 cup epsom salt in warm/hot bath + optional 10-15 drops lavender
essential oil (great way to end your day)
● sauna (regular or infrared) or steam room (great way to end your day)
● light exercise, ie stretching, yoga, walking, dance, swimming (stretching recommended
in the morning and before bed)
● meditation, or simply close your eyes and keep your attention on your breath
(recommended in the morning)
● hydrotherapy (alternating between hot and cold water temperatures during your shower
and/or ending with a cold shower)
● oil pulling (see our resource guide)
● massage, lymphatic drainage or deep tissue
● colon hydrotherapy aka colonic or at-home enemas (ideal before, during and after
cleanse)
● probiotics to support your gut microflora (especially recommended if you have a
colonic/enema; powder preferred (can be stirred into green juice or water,) but if you
can’t find a powder, pill is fine)
● chia pudding (chia seeds soaked in water or nut milk) (ideal before bed)
● kombucha (probiotic beverage)
● gentle laxative teas or powders; recommended brand: traditional medicinals “herbal
laxative tea or smooth move” or triphala powder (ideal in the morning if you’re feeling
constipated)
● magnesium citrate; recommended brand: inno-vite,
http://www.healthyplanetcanada.com/store/index.php?main_page=product_info&product
s_id=2818; ideal at night before bed if you’re feeling constipated, ie if you haven’t
passed stool for the day; I tend to avoid pills during a cleanse, but this is an option if you
don’t want to drink the teas or manually cleanse the colon)
● salt water flush (ideal first thing in the morning on an empty stomach; I like to complete
2-3 salt water flushes during a 10-day detox)
● Liquid iron, B12, B-complex, vitamin D
Note: if you are drinking green smoothies or fiber drinks as part of your cleanse, it is likely
you will pass stool naturally, or with the help of chia seeds or a bedtime laxative tea. It is still
recommended to do a flush early on in the cleanse, when toxins have surfaced.
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 4
Your Guide to Optimal Living
Salt Water Flush Recipe: (optional; must be done on an empty stomach, ie first thing in the
morning; see salt-water flush explanation below entitled “helping the cleansing along”)
- 1 liter (quart) water
- 2-2.5 tsp unrefined sea salt or pink himalayan salt
- Juice of a lemon or lime (optional, I don’t use lemon/lime, but it can help ease the taste)
Add salt to warm water (mix a small amount of hot water with room temperature to make drink
warm) and stir until dissolved. Drink the salt water at your own pace over the next 5-30 minutes.
If you don’t have a bowel movement within an hour you’ll need to mix another glass of salt water
(this time 1 tsp of salt in a cup of water). Wait at least an hour before having anything other then
water. Stay close to a bathroom until the purge moves through.
Other tips & reminders:
● Please see your healthcare practitioner if you’re on medication or concerned about your
health in any way (metabolic disorders, blood sugar irregularity, cancer, etc).
○ If you’re diabetic or sensitive to blood glucose, it’s best to avoid sweet juices
containing beet, carrot, pineapple, etc.
● It is recommended you request a blood test before and after the cleanse to track your
own results.
● Another useful and highly recommended method of tracking your cleanse is by
documenting your progress via journaling or video blogs. I’ve attached a printer-friendly
journal template for your use.
● You are welcome to participate in this cleanse in any way shape or form. This means
you are not obliged to only stick to juices and to complete the cleanse for the entire 10
days. Juice cleansing will of course maximize the detox process, but it’s not for
everyone. Listen to your body.
● If you absolutely feel you can no longer continue, it’s OK to stop! Don’t be hard on
yourself. Instead smile and be proud that you listened to your body. There will be many
cleansing opportunities now that you’ve introduced it into your life so don’t worry about
missing out this time. And as mentioned above, feel free to continue to take part, but on
a different scale (1 or 2 juices/day versus only juices).
● Share your progress with the group! Post your favourite recipes, videos,
thoughts, experiences, insights - all of it. Let’s keep each other motivated.
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 5
Your Guide to Optimal Living
Dr. Rhea’s Juice Recipes:
The following recipes have been adapted from various reputable juice cleanses. Feel free to use
your own, add to or modify these as you see fit.
80/20 Green Alkalizing Juices:
For ease of shopping (and mind), choose 1 80/20 recipe and repeat for 1 or more days in a row
(~ 3 consistent days)
Detox Queen
4 stalks celery
1 cucumber
4 large kale leaves and stems
Handful cilantro
Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli
1 green apple or pear
2-inch of ginger
¼-½ lemon, peeled
Add: 2 carrots for additional sweetness
Variation: Substitute ginger with ⅛- ¼ fennel bulb
Green Burst
4 stalks celery
1 cucumber
Handful kale
Handful romaine
Handful spinach
Handful parsley
1 green apple or pear
2-inch of ginger
¼-½ lemon, peeled
Variation: Substitute parsley with ½ cup broccoli and stems
Field of Greens
2 cucumbers
½ zucchini
Handful spinach
Handful parsley
Handful cilantro
1 green apple or pear
½-1 lemon, peeled
Add: 2-inch of ginger
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 6
Your Guide to Optimal Living
Variation: Substitute green apple with tomato
Green Garden
1 large wedge green cabbage
1 large bunch dandelion greens
Handful romaine
2 carrots
1 green apple or pear
2-inch ginger
Add: ½ lemon, peeled
Variation: Substitute dandelion greens with chard, spinach or kale
Revitalizing Rainbow
4 stalks celery
1 cucumber
Handful romaine
2 collard leaves and stems
½ cup broccoli and stems
1 tomato
½ red, orange or yellow bell pepper
½-1 lemon, peeled
Add: 1 clove garlic
Morning and Afternoon Refreshers Juices:
For ease of shopping (and mind), choose 1 refresher recipe and repeat for 1 or more days in a
row (~ 3 consistent days)
Digestive Dream
2 stalks celery
1 cucumber
Handful cilantro
Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli
1 pear
¼ medium pineapple
Add: 1 green apple
Variation: Substitute pineapple with papaya
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 7
Your Guide to Optimal Living
Comfort Cleanser
2 large kale leaves
Handful parsley
Handful sunflower sprouts, green pea shoots or other sprouts like alfalfa, broccoli
1 broccoli stem
1 green apple
¼ medium pineapple
Add: 1 pear
Variation: Substitute parsley with mint
Happy Hydration
1 cucumber
Handful mint
Handful cilantro
Handful romaine
2-inch ginger
1 apple
Add: ¼ pineapple or 2 carrots
Tasty Treat
5 carrots
1 medium beet and greens
1 green apple or pear
2-inch ginger
½ lemon, peeled
Add: 1 parsnip
Variation: Substitute beet greens with romaine and/or spinach
Sweet Cleaner
3 carrots
1-2 beets
handful romaine
½ fennel bulb
1-inch turmeric
Add: 1 green apple or pear
Variation: Substitute turmeric with ginger
For Smoothie Recipes and Inspiration, check out my album here:
https://www.facebook.com/media/set/?set=a.511991548846468.1073741826.397072023671
755&type=3
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 8
Your Guide to Optimal Living
Shopping List for 3 days:
Example - Green Burst:
4 stalks celery x 3 = 12 stalks celery (3 bunches)
1 cucumber x 3 = 3 cucumbers
Handful kale x 3 = 2 bunches kale
Handful romaine x 3 = 2 bunches romaine
Handful spinach x 3 = 2 bunches spinach
Handful parsley x 3 = 2 bunches parsley
1 green apple or pear x 3 = 3 apples or pears
2-inch of ginger = 1 large piece ginger
¼-½ lemon, peeled = 2 lemons
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 9
Your Guide to Optimal Living
Helping the Cleansing Along
(Excerpt from The Master Cleanse by Tom Woloshyn)
As this is a cleansing diet, the more you can assist Nature to eliminate poisons, the better. IF
YOUR SYSTEM FEELS UPSET, IT IS BECAUSE YOU ARE NOT HAVING SUFFICIENT
ELIMINATION. Avoid this possibility by following the directions completely. Above all, be sure
you have two, three, or more movements a day. This may seem unnecessary not eating solid
food, but it is Nature’s way of eliminating the waste it has loosened from the various cells and
organs in the body. They must leave the body some way. It would be just the same as sweeping
the floor around and around
and never removing the dirt from the house if the wastes were not passed out. The better the
elimination, the more rapid will be the results.
A laxative herb tea is found to be the best helper for most persons. It is a good practice to take
a good laxative herb tea right from the beginning— the last thing at night and first thing in the
morning. There are several good laxative teas. They are best taken in a liquid form. Buy them in
your health food store.
Another Cleansing Aid: Internal Salt Water Bathing
As it is necessary to bathe the outside of our bodies, so it is with the inside. This method will
cleanse the entire digestive tract while the colonics and enemas will only reach the colon or a
small part of it. Colonics can be expensive while our salt-water method is not.
Directions:
Prepare a full quart of lukewarm water and add two level (rounded for the Canadian quart)
teaspoons of sea salt. Do not use ordinary iodized salt, as it will not work properly. Drink the
entire quart of salt and water first thing in the morning. This must be taken on an empty
stomach. The salt and water will not separate but will stay intact and quickly and thoroughly
wash the entire tract in about one hour. Several eliminations will likely occur. The salt water has
the same specific gravity as the blood, hence the kidneys cannot pick up the water and the
blood cannot pick up the salt. This may be taken as often as needed for proper washing of the
entire digestive system.
If the salt water does not work the first time, try adding a little more or a little less salt until the
proper balance is found; or possible take extra water with or without salt. This often increases
the activity.
Remember, it can do no harm at any time. The colon needs a good washing, but do it the
natural way—the salt water way. It is quite advisable to take the herb laxative tea at night to
loosen, then the salt water each morning to wash it out. If for some reason the salt water cannot
be taken in the morning, then the herb laxative tea must be taken night and morning.
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 10
Your Guide to Optimal Living
Recharge
Restore
RAWjuvenate
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 11
Your Guide to Optimal Living
With Love,
Dr. Rhea
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 12
Your Guide to Optimal Living
This content is the property of Dr. Rhea Mehta. Feel free to share, but please maintain
reference. If you would like private coaching or for media inquiries, please contact
dr.rhea@livingrhea.com.
Love.
Rhea Mehta, PhD | Nutritional Toxicologist | Optimal Living Coach & Educator 416.845.1745 | dr.rhea@livingrhea.com | www.livingrhea.com 13