Congratulations on taking the first step to helping rest your digestive system, repair your gut and take control of your health and improve disease.

Juicing as a whole has untapped benefits for our mind, body and soul. Nutrition is the key to vitality, complete wellbeing and living your life fulfilled. Begin now, enjoy our juices and give your body an amazing gift.


Cleanse Preparation

Reducing caffeine, meat and dairy in the 2-3 days prior will help you to reap the benefits faster, ensure you stay hydrated : drink 2-2.5 litres of water daily, and take the chance to catch up on sleep whenever the opportunity appears!  Increase your salad, beans, legumes, nuts, seeds and vegetables and herbal tea intake as wholefoods will nourish your body and prepare for your cleanse.


How &  When To Take The Juices

Throughout the day drink lots of water, you may have as much water, non-caffeinated herbal teas or coconut water as you wish.

 There are seven juices per day

  • Drink them in their numbered order about 1-2 hours apart (we suggest 7am,  9am, 11am, 1pm, 3pm, 5pm and 7pm, but it’s really up to you)
  • Drink a glass of water or herbal tea for every juice (aim for 2-2.5 litres during the day)
  • Drink your last juice at least 2 hours before bed
  • ‘Chew your juice’. Instead of gulping it down, swish each mouthful around in your mouth (called “chewing”) so it mixes with you saliva. The production of saliva starts the digestive process and will help you to absorb the maximum nutrients.


--> Give your Digestive System a Rest 

Bloated? Irritated bowels? Sensitive stomach? A juice cleanse can help reset your gut.  When you drink only cold pressed, raw fruit and vegetable juice, you are greatly reducing the amount of input and stress that your gut experiences. This gives your body the time to heal and recharge, while also taking in essential vitamins and phytonutrients.


--> Boost Your Energy 

Within the first two days you’ll start to feel a wave of difference in your energy. Juice cleansing floods your body with nutrients in their natural state creating a lasting, clean energy; not the ups and downs and crashes we can get from coffee and sugar. With cold pressed juice, the enzymes and nutrients are liberated from fibre allowing them to be quickly assimilated into your body. Give it 15-20 minutes and you should be feeling a nice boost after each juice. 


--> Goodbye Inflammation 

Studies have shown that juice cleanses followed by a plant based diet can greatly reduce inflammation in your body. We’re living in a time of chronic inflammation; from the air we breathe, from meat, dairy, alcohol and the processed foods that we eat, to the products that we use. Your body responds to all of these toxins with inflammation. When you clean things up and cut out those outside toxins, while at the same time adding the beneficial nutrients readily available in cold pressed juice, you’re allowing your body optimal toxin removal and cell repair. Eating a plant based diet can greatly reduce allergies, arthritis, IBS and even cardiovascular and autoimmune diseases.


--> Healthy Weight Loss 

Juice cleanses can be a gateway to a more balance diet. A kickstart to your healthy habits. When you remove harmful, toxic, and processed foods, saturated fats and empty refined carbs, and replace these foods with vegetable and fruit juices and plant based foods you’ll naturally lose weight.


--> Hydration 

More than 50% of people are dehydrated – consuming less than the recommended daily 5-6 glasses of non-caffeinated, beverages. Drinking adequate fluids like water and low sugar, cold pressed juice helps the body function more efficiently, improves energy, and helps remove toxins more effectively. Drinking water throughout the day, even while on your juice cleanse helps keep everything moving. Hydration also makes your skin glow. Regular hydration, helps remove toxins while juicing helps bring your cells healing nutrients that can transform how you feel and look. Get ready for that Juice Cleanse glow!


Can I Exercise During My Juice Cleanse?

Physical activity is important during your juice cleanse but we recommend you decrease your intensity and sometimes duration of exercise. You may also be ingesting fewer carbohydrates than usual so you’ll want to adjust your physical activity accordingly. It is crucial to maintain your hydration while cleansing so be sure to drink plenty of fluids with high electrolyte levels like coconut water. Walking, gentle yoga, pilates and cycling are good examples of activity that can be continued during your cleanse. Most of all – listen to your body, it will let you know what you need xx


Possible Side Effects

Some people report bad breath – which can occur as a result of the body going into ketosis (in where the body burns stored fat), some report a slight dizziness in the first day. Please make sure you are still consuming at least 2L of water per day, I find the best way to remember is to have a glass of water before or after each juice. If any symptoms arise that seem unusual or you are in any way concerned, contact your medical professional immediately.



Your cleanse doesn’t stop here. You can continue to drink juice daily, by including a juice a day you will enjoy more fruit and vegetables in your diet. If you have moderate weightloss goals consider a longer cleanse. The first 3 days of your cleanse are typically the hardest, feel free to keep going if you are feeling good.


Don't retox!

The trick here is to resist the urge to satisfy all of your food cravings in one big food-fest. Trust us; this is NOT a good idea. Gorging on meat, bread or junk food will knock your system around just as your digestive system is re-awakening, and could cause nausea, cramps and lethargy.


Take it slowly

It's much better to step out of the cleansing cycle gradually and gracefully. This means making a gradual return to your normal diet. Because the way your body responds to your cleanse (you'll notice how much it loves the vitamins & minerals from so much fresh fruit and veggies), you won't feel like gorging yourself on unhealthy foods once you've finished the program, but, should you have the urge – resist it!


Keep in mind after your cleanse:

After eating, wait until you feel hungry to eat again – listen to your body,

Give your body time to adjust and wait a few days before eating any meat and foods high in fat or sugar … you may find that your body is no longer craving these types of foods!

 It's pretty simple; think FRESH, LIGHT and HEALTHY for the first few days following your cleanse.


Remembering this is just a guide, if you wish to start a little earlier or a little later to fit in with your schedule feel free to do so and make it work for you. Maintain your hydration levels and stay focus on why you’re making the move to look after your health.

All juices are supplied daily, in brand new glass bottles, we opt for glass for two reasons, one being the environmental impacts and second the glass actually assists in maintaining the nutrient content of the juices. All juices will be numbered to coincide with the order in which they are to be taken. No preparation or effort is needed from you, Spruce will take care of everything for you.


So relax, recharge and enjoy… If you need any help or have any questions, please get in touch and we’ll do our best to respond ASAP.