how to cleanse.

Wow. You must really love your body! Each bottle in this kit is pure, liquid love. With every sip, your body's cells are being hydrated, repaired, nourished and cleansed. We think a cleanse should be simple, so we have made simple kits that deliver big results.

How to Pre-Cleanse

So you’ve decided to try a “cleanse kit” but how to you prepare? Juice Nashville offers Cleanse Kits to help your body “reboot” and refresh with anywhere from 1-3 day “cleanse” from 6 nutrient dense juices. Not only is this kit delicious and packed full of nutrients in an easy-to-digest form, but it can also give your body a nice reboot especially with digestion.

Your diet, nutrition, and lifestyle habits before you start a “cleanse” is just as important as the “cleanse” itself. For example, if you’re going out drinking cocktails and consuming highly processed foods and sugars, then turn to juicing for 1 day to “be healthy”, you’re doing your body a disservice by not allowing the process to work as best as possible. To optimize your juicing experience, whether just 1 day or 3, there are some things you may need to know before starting.

Tips

Drink plenty of water, daily!
Nix the caffeine and coffee.
- Your body may become a bit sensitive to coffee while on the “cleanse” and it’s also better to gradually decrease your coffee/caffeine intake leading up to the “cleanse” instead of quitting cold-turkey and getting nasty headaches or caffeine withdrawals.
Eat your veggies!
- Aim to eat at minimum 5 servings of raw or lightly steamed vegetables/day. This will help your body get enough fiber needed to start optimizing your digestion and also will provide your body with loads of nutrients!
Eat your fruits!
- Aim to eat at least 2 servings of fruit/day. Fruit is rich in nutrients, water, and fiber- all great things to incorporate to make your digestion as efficient as possible. (note this is a very general recommendation, if your goals are fat loss or if you have blood sugar issues, I’d recommend contacting me for a one-on-one consultation).
Healthy fats and proteins.
- Consume quality protein sources if you’re eating animal proteins. Also incorporate healthy fats such as plant-based sources from avocados, olive oils, nuts, seeds, etc.
Eat whole foods only.
- This can be a tricky one for most of us, but it’s a must-have pre-“cleanse”. Consuming whole foods instead of processed foods ensures your body is not taking in any more unwanted substances (i.e. artificial colorings, artificial sweeteners, sodium, trans fat, etc.).
Skip cocktail hour.
- Our livers are one of the most powerful detoxifying organs in our body, therefore keeping it strong, healthy, and efficient will not only allow your body to get the maximum benefits from the “cleanse” but will also give your liver a much needed break from working in overdrive trying to clear out alcohol or other toxic substances.
Skip the sugar.
- Consume only natural sugars such as those found in fruits or the occasional maple syrup, honey, or stevia of course. This will not only help give your body and liver a break from processing refined sugars, but will also teach you how to beat the cravings before going into the “cleanse”.
Move!
- Aim to get in exercise as much as possible, maybe weight lifting, cardio exercise or simply walking leisurely. The goal is to get your circulation moving, lymph moving, which not only helps us sweat but promotes peristalsis in our digestive system (i.e. more regularity!).
Sweat
- Just as in exercise the goal is to get moving to promote blood flow, circulation, and healthy digestion- it’s also great for sweating! Our skin is an extremely large detoxification organ in/on our bodies, utilize sweating as a way for the body to clear other toxins from the body/skin. You may notice breakouts of acne while going through a “cleanse”, this is actually very common and will pass!
Sleep
Manage stress, take time daily to de-stress however you choose. Positive mind and spirit will keep you focused and motivated to stick through these lifestyle changes.

How to Cleanse

Each day you will drink 6 bottles of juice (or 5 juices and 1 almond milk). Enjoy them in any order, drinking a bottle every 2-3 hours
Water is your friend. We recommend drinking 8 ounces before every bottle of juice. Continue to drink plenty of water throughout the day.
Just say no to caffeine, alcohol and other fatty, sugary stuff

Tips

Don't over complicate your life over the next few days - keep it simple!\
Add slices of fresh lemon & lime to you water - decaf herbal teas are cool too
Tempted to crack? Grab some fresh fruit, vegetables or raw nuts to help you stay the course
Listen to your body, If you are full, you don't have to force yourself to drink every drop in the bottle. If you are hungry, grab your next bottle or some water

How to Post-Cleanse

You’ve been drinking juice for an entire day or maybe 3, you’ve dealt with cravings, waves of hunger, and maybe felt a little low in energy. Also, you’ve already been thinking about what you’re going to eat and looking forward to that big meal. Think again! Just as there are important steps to take before you embark on the “cleanse” there are also steps to take to ease yourself back into normal foods.

Think of the juicing time period as allowing your digestion to be in “rest”, it’s not digesting solid foods nor breaking down fiber, etc. The food you incorporate back into your diet should be easy on your digestion, nutrient dense to make up for those calories not taken in, but also satisfying.

Tips

Drink plenty of water, daily! Try warm liquids like hot tea or lemon water to help sooth digestion.
Nix the caffeine and coffee.
- You may have given up your daily cup of coffee or caffeine leading up to and during the “cleanse”, if coffee is something you want to incorporate back in your diet, do so gradually. Start at ¼ cup increments black coffee only depending on your sensitivity to caffeine.
Eat your veggies!
- Aim to eat at minimum 5 servings of raw or lightly steamed vegetables/day. This will help your body get enough fiber needed to keep your digestion moving along and also will provide your body with loads of nutrients.
- Preferably, you can lightly steam or roast vegetables to make them easier on digestion. Pureeing into soups also is great and very soothing.
Eat your fruits!
- Aim to eat at least 2 servings of fruit/day. Fruit is rich in nutrients, water, and fiber- all great things to incorporate to make your digestion as efficient as possible.
Healthy fats and proteins.
- Consume quality protein sources if you’re eating animal proteins.
- Also incorporate healthy fats such as plant-based sources from avocados, olive oils, nut or seed butters.
Eat whole foods only.
- This can be a tricky one for most of us, but it’s a must have post-“cleanse” as well as pre-“cleanse”.
- Eating whole foods is a life-long lifestyle versus a temporary diet
Limit cocktail hour.
- Skip cocktails for up to a week after the “cleanse”, this will help your liver and body continue to “detoxify” what it’s been working on the past week or so during your “cleanse”
- Our livers are one of the most powerful detoxifying organs in our body, therefore keeping it strong, healthy, and efficient will not only allow your body to get the maximum benefits from the “cleanse” but will also give your liver a much needed break from working in overdrive trying to clear out alcohol or other toxic substances.
Skip the sugar.
- Consume only natural sugars such as those found in fruits or the occasional maple syrup, honey, or stevia of course. This will not only help give your body and liver a break from processing refined sugars, but will also teach you how to beat the cravings before going into the “cleanse”.
Move!
- Gently move such as yoga, walking, stretching or swimming. You may not have as much energy as you did pre-“cleanse” to engage in heavy exercise. I would recommend taking it slow and making sure you’re eating enough food and calories before going and expending them all in a workout session. Be gentle with your body!
Sweat
- Visit a sauna, steam room, or hot bath to help our bodies sweat. Our skin is an extremely large detoxification organ in/on our bodies, utilize sweating as a way for the body to clear other toxins from the body/skin.
Sleep
Manage stress, take time daily to de-stress however you choose. Positive mind and spirit will keep you focused and motivated to stick through these lifestyle changes.

Menu example day after a cleanse

Start your morning with warm water with lemon or herbal tea of your choice
Breakfast can be a green or fruit smoothie (think of majority of greens and fruits, less of the dairy products such as yogurt, etc.)
Lunch can be a warming bowl of soup
Dinner can be lightly steamed vegetables with soup, salad, quinoa/millet/oats/wild rice/etc. with avocado

Day 2 you may start incorporating more protein and healthy fat rich foods, gradually increasing foods in volume and fiber.

After the Cleanse

This is just the beginning of your journey. Don't let your old taste buds push you back into unhealthy habits. After you finish your cleanse head to the Farmer's Market! Stock your fridge with fresh, whole fruits, vegetables, seeds and nuts. Slowly reintroduce solid foods back into the mix. Juice is not just for cleanses. Add raw, cold-pressed juice to your daily like. Believe it or not, your body will actually crave it!