Cleanse Guide
Preparation and Pointers Before You Start!
1. Your Diet Beforehand
Unfortunately, your diet before your cleanse can affect your juice cleanse experience. For this reason we recommend you adjust your diet the week prior and try and take out processed, packaged foods, or fast/fried foods. Consider doing some diet clean up, and consume natural whole foods (whole foods are closer to a product of nature then of industry, and usually 1-ingredient) such as fresh vegetables, fruit, whole grains, beans & legumes, nuts & seeds. If you are an omnivore, limit red meat and opt for wild fish, organic/free-range poultry and eggs. Rid any temptations in your kitchen and replace them with healthier options!
2. Weaning of Stimulants
Weaning yourself slowly off of stimulants such as caffeinated beverages, alcohol, and nicotine before hand will make your days of juice cleansing easier as we do not recommend these during. A common symptom you may experience if you are an avid coffee/tea drinker is a caffeine withdrawal headache. If you’re one to add in a scoop of refined sugar or cow’s milk to your java, opt for a whole food sweetener such as raw honey or coconut sugar (in moderation), and a splash of non-dairy alternative like almond or coconut milk. If you wish to do a coffee detox before you start, here is a general guideline to help decrease your consumption on your count down to a juice cleanse.
Coffee Detox
Day 7: Your usual cup of coffee in the morning, but none in the afternoon if you drink two cups daily!
Day 6: ½ decaf, ½ regular drip in the morning. * Note: Decaf coffee is not completely free of caffeine, but it does have much lower amounts making it a good short-term tool to wean off. Make sure it is organic and has been decaffeinated without use of chemical solvents.
Day 5: ½ decaf, ½ regular drip in the morning. Or try a cup of black tea, green tea, or matcha green tea
Day 4: 1 cup of decaf. Or try a cup of black tea, green tea, or matcha green tea
Day 3: ½ cup of decaf. Or try a cup of black tea, green tea, or matcha green tea
Day 2: (no caffeine): Herbal coffee alternative or herbal tea
Day 1: (no caffeine): Herbal coffee alternative or herbal tea
On Juice Cleanse: Your first green juice is going to give you that morning kick providing your body with clean energy (not stimulant energy)! You might find throughout your juice cleanse and afterwards you no longer need your morning cup of joe to rely on your morning get up and go!
- Herbal Coffee Alternatives: carob, chicory root, dandelion root, or roasted barley and rye. You can find blends of these ingredients that taste similar to coffee
- Herbal Tea Ideas: chamomile, dandelion, lavender, licorice, milk thistle, peppermint, and rooibos (rooibos tastes delicious with steamed almond mylk!)
- Other beverage alternatives: warm lemon water and ginger, infused waters (for example: cucumber & basil), homemade ice tea (cold brew herbal tea with fresh mint and let chill)
3. Cleanse with a Buddy
Cleanse with a friend! This is a fun and supportive way to do a juice cleanse, especially if it is your first time. However, if you do need some extra support and motivation you can always call The Juicery Co. staff!
4. Do you have Refrigeration Space Available?
Before you start your juice cleanse, it’s a good idea to make sure you have the refrigeration space available to store your juice. Your juice will need to be kept cold, as it is an unpasteurized product. Don’t store your juice in a hot car or in the direct sunlight! However on that note, because we suggest you drink your juice slowly instead of gulp it back, it will be completely fine at room temperature throughout the hour while you sip on it.
5. Journaling your Cleanse Experience ~ Cleanse your mind ~
Journaling while doing a juice cleanse can be a great way to become more intuitive of your body. It’s interesting to take note and reflect on any emotions that may arise, changes in energy levels, or even cravings. What inspired you to do a juice cleanse? Was your first day of cleansing different then your last? Do you have any goals or healthy habits you wish to ensue afterwards? Say a daily positive affirmation, wake up with a smile, and rid any negativity.
Tips to Optimize your Juice Cleanse
1. Sleep is Essential
Sleep is a key to a healthy lifestyle, and especially important when doing a juice cleanse. Aim to get at least 8 hours of quality sleep each night so your body has the opportunity to revitalize itself naturally.
2. Lemon Water Upon Rising
Start your day with the juice of half a lemon into a cup of warm water. This simple routine can be very supportive in addition to drinking your cold-pressed juice!
Why?
- Lemon water improves digestion
- Lemon water helps to detoxify the liver
- Lemon water helps stimulate the flow of bile and encourages healthy bowel movements
- Lemons help balance your pH in an over acidic body because lemons are alkalizing!
3. Staying Hydrated
Drinking plenty of clean, filtered water will help to flush your system of waste products. Milk thistle tea is also recommended during your juice cleanse as it promotes good liver health by enhancing its ability to detoxify.
Tip: Along side your glass bottle filled with juice, fill one of your empty Juicery Co. glass bottles with water to sip on! You can recap our bottles making it convenient to carry around with you.
4. Support your body’s detox pathways
We accumulate toxins from both exogenous and endogenous sources, but lucky for us, our bodies are working in a constant state to detoxify and rid harmful nasty’s! Consider eliminating personal care products that hinder the detoxification process such as antiperspirants, creams, soaps, perfumes, and make-up, which are absorbed through the skin. Try using more natural, chemical-free alternatives, and allow your skin to breathe and perspire! In addition to consuming our organic, cold-pressed juice try these other techniques to help support your detoxification pathways.
- Dry Skin Brushing
- Epsom salt baths
- Steam Showers
- Infrared Saunas
- Colon Hydrotherapy
- Massage
- Jump on a Rebounder
- Deep Breathing
5. Relax, Find Balance, & Reconsider your Exercise Routine
When doing a juice cleanse, think of it as a time of restoration. Choose a time to cleanse when you can slow down from life’s demands and treat yourself with care. A rigorous exercise regime is not recommended during your juice cleanse. Instead, you may want to try more calming practices such as yoga, mediation, pilates, an easy hike, a walk along the seawall, or gardening.
8. Common Detox Symptoms
Everyone’s experience is different- and your own experience may be different from one juice cleanse to the next! If symptoms do arise, they should be minor and pass as you head towards more energy & clarity. Some common symptoms may be skin breakouts, low energy, headaches, body odor, changes in bowel movements, or irritability.
Listen to your body, if you feel dizziness or fatigue, try sipping on broths, adding chia seeds to your juice, or snacking on some raw vegetables or a handful of almonds. (If you need to consume solid foods, remember to chew these foods well)
* Please always feel free to give us a call if you have concerns, your health is our number one priority.
Healthy Habits After Your Juice Cleanse
Congratulations! You have completed your juice cleanse and flooded your body with live enzymes, vitamins, minerals and other phytonutrients! Be gentle on your digestive system and ease back into solid foods slowly. Start by incorporating smoothies, soups, bone broths, and plant-based salads. This might be a good time to set good intentions moving forward with eating a healthy wholesome diet, and treating your body with the care and nourishment. You can continue to support your body by incorporating more detoxifying foods such as apples, artichokes, asparagus, beets, broccoli, cabbage, cilantro, dark leafy greens, dandelion, flaxseeds, garlic, lemons, sea vegetables, turmeric, and watercress. If you have any diet related questions, feel free to contact our in house Registered Holistic Nutritionist.
Questions, comments, concerns?
Remember, we’re always here to help!
Give us a call at (604) 770 3131 or email us at [email protected]