The hardest part of any cleanse is the withdrawals that can happen when you remove processed sugars and caffeine for your diet. For some, it can be just a mild headache, for others you might be struggling just to get out of bed. That was me when I went from a pot of coffee a day to none. It was rough... until it wasn't. Addictions (including food) can have a vicious hold on us— until we break free. This is your chance to break free.

If caffeine is your thing, make sure to drink plenty of water the first few days without it. You can also swap to a wonderful coffee alternative called Dandy Blend that myself and many cleansers love. I also rely on our Spiced Almond Milk to get me through a rough day— it's a magical drink on the cleanse.

If sugar is your thing, feel free to add a little extra honey or maple syrup to the recipes to help you adjust the first week. Yet you'll want to work your way down and eventually wean off of adding anything additional so we can retrain your tastebuds.

When the cravings come (and they will), force yourself to chug some water and take a walk (or nap). It's time to create new healthy habits and staying hydrated and listening to your body are gonna be a big part of that.

Now, the goals isn't to give up coffee or sweet forever, it's to reset your body and tastebuds to not rely on them to get through the day. After the cleanse, one cup of my healthy creamy coffee keeps me energized until dinner. It's amazing! And a favorite kind of candy might become sickly sweet.

After Fresh Start, you'll be back at a place of true moderation and your body will function much better.

Q: Is the shopping list for one person? Some recipes say 2 servings...
A: The meal plan and shopping list are designed for one person. Most meal recipes says the servings beside it, most make 2 servings because the "second serving" is your lunch the next day. We suggest you cook the entire recipe and save the leftovers for lunch the following day as we’ve listed in the meal plan (this will save you time in the kitchen!). The only exception are the salads— they are often best when made fresh each day.

Want to do the cleanse with someone else? Have kids at home?

Another option is to use our Rawk the Year: Meal Planner software where you can access all of the cleanse recipes and adjust the serving sizes, add in kid-snacks, meals and smoothies... and adjust the cleanse to work best for you. We have a 14-Day free trial so you can build your own cleanse meal plans and family-friendly meal plans to work for your lifestyle.

Q: I do not like cilantro!!! Can I swap it for something else?
A: Cilantro is the perfect herb for binding to toxins within the body and carrying them out the body! We use cilantro for it’s heavy metal chelating and aiding cleansing and detox. If you absolutely can't stand it, parsley is the best substitute. Maybe try half and half even? You can also remove the stems, which can be a little bitter for the non-cilantro lover. :)

In general, feel free to tweak or omit ingredients in recipes based on your personal dietary needs or unique situation. For example, if you can't find pepitas (pumpkin seeds), feel free to use sunflower seeds. If you can’t stand beets, try using carrots (or swap out with a different recipe that meets that week's cleanse guidelines).

Q: Can I use protein powder while on the cleanse?
A: Depending on your activity levels and how you feel, you may need more protein. We recommend boosting your morning smoothie with protein if this is the case. When choosing one to use, make sure there's no added sugar/sweeteners or gums. Just 100% organic plant-based protein... without any "natural or artifical flavors, sweeteners or stevia.

Protein Smoothie Boost is our go-to organic powder that I created to use with my smoothies while cleansing or not. It has just 3 ingredients: hemp, chia and flaxseeds and adds 10g of protein to your smoothie.

Q: I’m still hungry... can I eat more than the meal plan says?
A: Of course! Listening to your body is a HUGE part of the cleanse. Just remember: if you’re craving certain foods, you’re often actually craving nutrients. For example, if you're craving chips, you're prob needing more sodium in your diet.

Depending on the amount of activity you do, you may need more food than our meal plan provides. If so, fill the gap with one of the snacks in the cleanse recipe book, and choose one with a lovely amount of protein and good fat.

You may also need to eat a little more than one serving size, and that’s okay. Feel free to eat other fruits and veggies not mentioned in our meal plan. Make sure you hydrate yourself with water, herbal tea, or our fruit-infused coolers. It'll soon be time for the next meal!

Q: Can I work out during the cleanse?
A: For sure! One of the best ways to detox is through your sweat. The first week, you’re gonna need to slow down and listen to your body as you may go through some serious withdrawals. Yet I also get how important a daily workout can be— so do your best and don't push yourself too hard. You're doing internal work while on the cleanse.

In week two, we don’t advise working out too intense, like CrossFit, marathon training, Insanity, etc would need to be toned back dramatically. Slow it down until your body adjusts to the cleanse. You can continue your workout routine as long as it feels good and you have the energy — yet still be cautious of your level of intensity while on the cleanse. Also, feel free to boost your smoothies with extra protein and healthy fats to replenish your reserves.

Q: I want to go out to eat with friends. How can I do that without ruining the cleanse?
A: We totally get this dilemma—and it’s fine to eat out. Just be prepared to exercise some serious willpower. Most places will have sides of vegetables or salads. And if not, talk to the restaurant and ask them what options they can offer you. Asian is always a good choice, as you can usually get some sort of vegetable and rice combo. Broth-based soups are generally another good choice (steer away from cream-based soups).

Q: Is it ok to make my smoothies the night before?
A: Yes, you can definitely blend your green smoothies the night before. Just make sure to use an airtight lid to limit oxidation. When you wake up, just give your smoothie a shake before you drink it. We do this all the time! Here's a helpful smoothie prep article to walk you through this.

Q: I see there's a whole lotta lemons on this cleanse, any tips on protecting my teeth?
A: The warm water, lemon and cayenne pepper will get your system moving with our Morning Tonic. But when you're consuming a lot of lemons, you'll want to follow a few helpful tips for teeth sensitivity: drink your morning tonic warm instead of hot and with a straw to help avoid contact with teeth; rinse your mouth with water after drinking your morning tonic or eating other acidic ingredients (coffee, soda, etc); and wait at least 30-60 minutes to brush your teeth.

Q: Should I still take my daily multivitamin, calcium, and/or fish oil supplements while on the cleanse?
A: You shouldn't need the multivitamin with the amount of fruits, veggies and whole grains you'll be getting while on the cleanse. You can still take calcium and fish oil supplements if you'd like.

What about prescriptions? If you're taking medication for a health condition — keep taking it and consult your doctor about doing a whole foods cleanse to make sure this is right for you.

Q: What happens if I break the guidelines of the cleanse?
A: Don’t beat yourself up about it, but jump right back in. Think about what you struggled with and try to work on that area of weakness. But don't give up— we all have moment of weakness and fall off. The quicker you get back on track, the more likely you are to succeed. You got this!