Cleanse Instructions

Cleansing Info – PLEASE ENSURE YOU READ BEFORE STARTING A CLEANSE.

Our bodies can do amazing things; all they need are the right ingredients. That’s why here at Skinny Malinkys our aim is to make nourishing, genuinely healthy cold pressed juice accessible to as many people as possible hence our great prices.

Why am I doing a Skinny Malinkys juice cleanse?
The health benefits of our juice come from the fact that they are cold-pressed, this means our juice retains up to 50% more enzymes, minerals, vitamins and phytonutrients than regular non-cold-pressed juice as it is a completely cold process. Juicing simply removes the non-soluble fibre from the fruit and veggies leaving the concentrated nutrient rich goodness in the juice.

 

Juicing gives your digestive system a break from having to breakdown food, zapping your energy, post eating. Drinking cold-pressed juice allows you to flood your body with delicious liquid nutrients and helps your body to flush away toxins that have accumulated over time.

Juice that is made up with the right amounts of veggies as well as some fruits have an alkalizing effect on the body. Consuming more alkaline foods and drinks has a positive effect on the whole body helping it heal and prevent disease. That’s why we spent a long time developing our recipes and working with nutritionists to ensure our juice is packed with nutrients and not too much sugar! Doing a juice cleanse a few times a year is a fantastic way to reset your system and get back on track. A full juice cleanse is amazing but if you feel living off juice alone is not for you, a juice ‘til dinner cleanse is super beneficial too. Even just adding juice to your daily life is a massive positive step forward. We recommend our Train pack or a subscription to juice up your daily life.

 

What will I get in my juice cleanse pack?
You will receive 4 flavours of juice in varying quantities depending on the package you ordered. A full juice cleanse will have 5 juices per day and a Juice ‘til dinner cleanse will have 4 juices per day. There are no strict rules around what juice you drink when. Some people like to begin with a Carrot kick while others like to start the day with greens. We recommend that you space your drinks out evenly throughout the day, one for breakfast – one as a mid-morning snack – one for lunch – one as an afternoon snack and one for dinner.

 

For a Juice ‘til dinner cleanse choose one for breakfast – one as a mid-morning snack – one for lunch– one as an afternoon snack then choose a healthy dinner to make from our plant-based recipes. Make your juice cleanse fit your lifestyle, that way you’ll find it a lot easier to do.

 

What’s not included in my juice cleanse? Optional recommendations 

We don’t include the following but do recommend adding them to your cleanse.

 

Herbal tea – drink as much as you like throughout the day, drink different flavours or add to water and drink cold to mix it up! For a full detoxing juice cleanse use decaf however if you want to curb your hunger a little, you can drink green tea, it has caffeine but it will help if you feel hungry.

 

Citrus water – Fresh Lemons and limes. These citrus beauties are well known for their detoxing and cleansing benefits. We recommend starting each morning with a glass of warm water with a big squeeze of lemon or lime. You can also add them to your daily water for extra flavour and cleansing power. Simply wash then chop and add to your water. You want to aim to drink 1.5-2L of water every day during and after your cleanse.

 

Raw Apple Cider Vinegar (ACV) – has been used thousands of years for detoxing and health properties. It is claimed that the father of food as medicine, Hippocrates promoted its health-giving properties as far back a 400 BC. Always choose raw, unfiltered ACV which contains ‘the mother’, this is a cloudy substance which contains lots of vitamins, minerals enzymes and bacteria that are good for your gut. We recommend starting each morning with a glass of warm water with a big squeeze of lemon or lime juice and adding 1-2 tablespoons of raw apple cider vinegar to it. You can drink this glass of warm water with just apple cider vinegar if you don’t have any citrus to hand. Raw apple cider vinegar has an alkalizing effect on the body, contains natural probiotics, aids sleep and helps create a feeling of satiety.

Pro Tip Drink 1-2 tablespoons of ACV in a small glass of water before every meal post cleanse will help you feel full. Always make sure you dilute ACV with water as it can cause acid erosion of your teeth’s enamel.

 

Weight loss
Yes you will feel much lighter and probably lose between 3 and 6lbs on a 3 day cleanse (potentially more on a longer cleanse) – but this is not a ‘quick weight loss’ diet, – it’s a healthy, nutrient rich cleanse which will help kick start weight loss and give your body a reset to help you get back on the healthy eating track. Rebooting your body and most importantly giving your digestive system a chance to rest while helping to flush out toxins.

 

Bits
All our juices are made using a cold press juicer, they are usually 100% smooth but on occasion you may get some tiny bits of fruit and veggies in your juice, don’t worry they are still good for you, just drink them up.

 

Settlement

We don’t pasteurise our juice as we want to retain all those amazing nutrients, this also means that when sitting in the fridge your juice will naturally settle. This is completely normal, simply ‘shake it, to wake it’ before drinking. Please note that juice containing ginger will often have a white settlement, again this is completely normal.

 

The Preparation

The preparation for a cleanse is almost as important as the cleanse itself. Preparing your body is super important as the more you prepare the easier your cleanse will be. We highly recommend that you cut back on caffeine, nicotine, alcohol, dairy products, meat, sugar and artificial sugars in the run up to your juice fast.  Ideally you cut them back gradually the week before your Skinny Malinkys Juice cleanse, so that they are completely eliminated from your diet by the time you begin.

Caffeine is a drug and even if you only have 1 tea or coffee a day your body will miss it, this can result in a headache. Try to phase it out by cutting down by 1 cup per day then every other day, then every few days, you will notice a difference and you’ll find you don’t need it anymore. If removing caffeine completely doesn’t feel possible, try cutting down then have green tea as your source of caffeine during your cleanse.

Try to drink hot water and lemon or lime and naturally caffeine free herbal teas. There are lots of flavours out there to choose from, try a few and find your favourite.

 

Pro Tip – Try dry body brushing every morning to really help get your lymph system moving and encouraging the elimination of toxins plus it’ll leave your skin glowing.

 

No food

If the thought of going without food freaks you out, remember this is not a time of ‘I CAN’T HAVE’, this is a time when you CAN eat anything you want but you are CHOOSING to nourish your body with Juice.

You really can eat if you feel you need it, a cleanse is not a test to tie yourself up in knots about or to feel guilty about in anyway. If you feel hungry we recommend first of all having a large glass of water, if after that you still feel hunger you can make Guacamole with crudities as this will have enough fat and protein to satisfy you and get you through until your next juice.

Pro tip before your cleanse have these essentials in your fridge as a backup – Avocados, carrots, peppers, broccoli and celery. Now you have ‘clean’, detox friendly food(s) on hand should you really need them.

 

Storage – this bit’s important!

Your juice is fresh and needs to be kept in the fridge, please check the date on the lid of your juice and make sure you consume on or before the best before date. We use a cold high-pressure process (HPP) to preserve our juice and its vital nutrients. We never heat treat or pasteurise our juice. You can learn more about HPP here.

Natural separation and settlement may occur with your juice, don’t worry just, shake it to wake it and drink it down!

Once a juice has been opened drink it immediately to ensure you are getting the maximum nutritional benefits.

Keep refrigerated and simply drink/chew throughout the day to flood your body with nutrients!

 

Actual Use

Day 1. 

Wake up and drink a warm citrus water. Mix warm/hot (not boiling) water and fresh lemon or lime juice.

Pro Tip add 1-2 tablespoons of ACV to your citrus water to ramp up the cleansing benefits.

Juice 1. Breakfast juice. Choose a juice from your cleanse pack and drink when you would normally have breakfast.

Juice 2. Choose another as a mid-morning snack

Juice 3. Have for lunch

Juice 4. Have as an afternoon snack

Juice 5. Have one for dinner.

NB- If doing a juice ‘til dinner cleanse drink just four juices per day then enjoy a healthy dinner. Check out our plant-based recipes.

Day 2-10 depending on cleanse you have chosen

Repeat daily for the duration of your cleanse.

Drink your juice in any order you like, it’s your cleanse so enjoy it your way. Many cleanse companies give a time at which to drink your juice. This is simply to give you a structure to follow and has no impact on how effective your cleanse will be. We believe it is much more important to make a cleanse fit your life and schedule than it is to give a formal timed structure to follow.

 

Drink/Chew:

Yip that’s right, chew your juice as much as possible. When we eat chewing activates our digestive juices, so maximize your body’s nutrient absorbing potential and chew, chew, chew. Not chewing will make your cleanse less effective, it’s your choice! After each juice remember to have a glass water or even better fill the empty juice bottle up with water and drink. This leaves the bottle already washed out and ready to recycle, please remember to crush the bottle then pop the lid back on to make sure everything gets recycled.

 

Sleep:
Our bodies naturally detox while we sleep, so try to get more ZZZZZZ’s during your Skinny Malinkys Juice cleanse. The body is designed to use all the vital nutrients that we feed it with while we sleep, to repair damaged cells and deliver nutrients to where they are needed. We highly recommend that you go to bed at least 1-2 hours earlier than you usually do. Snuggle up with a good book/audio book and really enjoy a little rest and recuperation. Avoid being on your phone or watching a movie, try to take this as full down time away from a screen. Many of our clients report sleeping better while cleansing and that they can get up more easily in the morning (BONUS), by day 4 most report ‘Bouncing’ out of bed!

 

Exercise:
We do recommend you take it easy when exercising, you will have to cut back on your usual work out. Take it easy and go for a walk or do some light yoga. Then have a nice relaxing bath, do face mask and/or a hair mask, pamper yourself, you deserve it, you are cleansing after all.

 

#BeKind 

Be kind to yourself, you have taken this step to cleanse as you obviously feel you need it. No trash taking/ complaining or whining to yourself or about yourself. This is not a competition this is about you doing something wonderful for yourself. If you feel like you are really hungry and it just won’t pass, have some Guacamole and carrot sticks. Try to actively listen to your body and hear what it needs.

We also highly recommend trying meditation during your cleanse it’s a great way to start your day and put you in the right mind set, although you can actually mediate at any time of the day or night and it only takes 10mins. New to meditation? Sign up for a free trial at www.headspace.com or www.calm.com (we are not affiliated with either of these meditation apps we just genuinely love them.)

 

Just in Case!

Remember:

Always see your GP first if you are concerned about your health.

Please note that you should not undertake a cleanse if you are under 18, pregnant or breastfeeding. If you have any concern, you are taking specific medication, or you have a medical condition please check with your doctor first.

 

Cleansing effects

It is normal to feel a little tired while cleansing.

If you go straight into a cleanse without any preparation, you may get a headache this does not happen to everyone but a “cold turkey” approach to caffeine and sugar can give withdrawal symptoms. You may feel a little headachy even if you have fully prepared, drink lots of water and have a rest.

If you don’t normally consume a lot of fruits and veggies you might produce a much looser stool, this can also be affected by not preparing for your cleanse properly. Don’t worry this too shall pass!

 

Congratulations You have completed your cleanse. Well done! Now you have reset your body follow our post cleanse instructions below to continue to eat a genuinely healthy diet. 

 

Post Cleanse 

After any cleanse we recommend you introduce foods slowly focusing on plant-based foods first. You will probably crave more juice so you might want to order the train pack to add daily juice to your post cleanse life.

Drink lots of water and herbal tea and if you are going back to caffeine introduce it slowly, one a day.

Breakfast:

The first morning eat lightly, a smoothie or overnight oats are a great way to start the day.

Click this link Recipes to access our recipes section which provides genuinely healthy plant-based recipes for our juice ‘til dinner cleanse, post cleanse and life in general. Simply add your favourite plant milk to 4 spoonsful of oats then it’s up to you. Add some almond or peanut butter, berries fresh or frozen, grate some apple in or slice a banana add nuts and seeds. You can really amp up your oats by adding a scoop of vegan protein too.

Lunch:

Try to keep your diet mostly plant based for the next 2-3 days as meat and dairy products are harder for the body to digest. A veggie soup or salad is a great lunch and you can add nuts, seeds, avocado and/or roast veggies to bulk them up.

Snacks:

Fresh fruit and nuts are great snacks to keep you going as you really will crave healthy food post cleanse. Be mindful of why you are eating, is it because you are thirsty, board, need a break or are really hungry. Have a glass of water and if after 15mins you are still hungry grab a small handful of nuts or a piece of fruit.

 

Dinner

A big salad is a great dinner option again with the addition of nuts, seeds, avocado and/or roast veggies. A veggie stir fry using any combination of veggies you like, use herbs and spices to taste and avoid any sticky sweet sauces. Fresh Spring onions, garlic, ginger, chilli and coriander make a great base, add some gluten free Soy sauce AKA Tamari.  -We love cauliflower rice and parsnip rice, but you can also include a portion of wheat free noodles (buckwheat noodles are great) or 2-3 tablespoons of rice can be introduced now.

 

Try to follow this for 2-3 days after your cleanse as you will feel great and will have lots of energy. Introduce other foods slowly and pay attention to how they make you feel after you eat them. Take note of how they make your feel and decided if you really want to keep them in your diet. The suggestions above are a guide only, click for full recipes.