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LET'S HEAL FROM WITHIN
Spring Cleanse Kit
RECIPES, MEAL PLANS, COACHING + SUPPORT
LIVE EVENT: APRIL 11-MAY 1, 2022
CLEANSE BOOK
Your tastebuds can rejoice with tasty and wholesome recipes crafted by a holistic nutritionist.
SUPPORT GROUP
Join our private support group to get the most out of this live community cleanse.
Coaching Emails
To get the most out of your cleanse experience, we suggest you sign up for Coaching Emails below. We share tips on shopping, how to fight cravings, plant-based education, reminders for live coaching calls and so much more. If you don't sign up below, you won't receive any emails regarding the live cleanse. We want to respect your inbox, yet we're 100% here to help you rawk this.
LIVE CLEANSE EVENTS
Sign up for Live Community Cleanse Support Group to be a part of this incredible event together.
- Friday, April 8 @ 1pm EST: Coaching Call #1 (replay)
- Saturday, April 9: Shop Party (Support Group)
- Sunday, April 10: Prep Party (Support Group)
- Friday, April 15 @ 1pm EST: Coaching Call #2 (replay)
- Friday, April 22 @ 1pm EST: Coaching Call #3 (replay)
- Friday, April 29 @ 1pm EST: Coaching Call #4 (Video Chat)
- Sunday, May 1: Finishline Party (Support Group)
- May 2-4: Maintenance Transition Phase (Support Group)
How to Prepare for the Cleanse
In just 21-day days, you'll break bad eating habits and fall in love with tasty plant-based snacks, meals and smoothies. This program was crafted by a holistic nutritionist to help you lose weight, gain energy, boost your immune system.
All meals are nutrient-rich and therefore give back to the body, and will balance your blood sugar, keeping your energy at a steady flow. Rather than focus on calories or points, we focus on having good quality protein, healthy fats and loads of vegetables and fruit to get all the goodness that you need.
Plant-Based Whole Foods 101
First, you will literally eat your way through a cleanse. Think if it like a plant-based whole food cooking class that you're doing for 21-days. There's always a learning curve when it comes to doing something new, yet trust the process. By the end you'll have so much confidence in the kitchen and learn a whole new way of eating that makes you feel amazing!
Listen to Your Body
Throughout the cleanse, I want you to really listen to your body. When you're tired, rest or sleep. When you're hungry, drink water. If you're still hungry, then eat. Often times "hunger" is actually dehydration in disguise. If the meals are too large, eat less. If they're too little, eat more! Adjust this to work for YOU. Yet for most people, the program works great as is. So start there and adjust as you go.
Embrace Progress over Perfection
This is something I tell myself every day to stay positive and not fall off the bandwagon completely. There are days when you're gonna feel stretched thin and sticking with the cleanse plan might be too much. Do the best you can and let it go. You are still doing great and should be proud of yourself for making progress when it comes to eating better.
Live Community Cleanse Starts Nov. 1
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What to eat (and not eat)
For the next 21 days, we'll focus on fighting fatigue, stubborn weight gain, acne, bloating and brain fog through the foods we eat (and avoid).
Foods to embrace
fruits + vegetables
hydrating liquids
natural sweeteners
nuts & seeds
gluten-free whole grains
healthy fats
Foods to avoid
dairy + gluten
caffeine + alcohol
refined sugar
processed foods
soy products
highly acid meats
What to prep each week
The key to success and sanity on the cleanse is prepping on your days off. We've provided weekly prep tips within the guidebook and strongly encourage you do as much as you can. Here's my top 5 things to prep each week:
- smoothies —learn smoothie prep
- morning tonic: you can freeze it into ice cube trays, or store lemon juice and ginger in a mason jar in your fridge to make it easier
- salad dressing
- cashew cream—learn how to make cashew cream
- snacks:warrior bars, trail mix, popsicles, etc.
Weekly Meal Plans & Shopping List
Week 1: Elimination
The first seven days are designed to give your body a break from caffeine, sugars, and processed foods while still loading up on satisfying, nutrient-rich meals. This is a gentle transition to jump start the cleanse. You’ll still have a healthy love affair with legumes and gluten-free grains before the true detox party begins in week two.
Week 2: Detoxify
In week two, you’ll eat large amounts of fiber-rich vegetables seasoned to perfection, snacking on fresh fruits and seeds, and drinking tons of water, green smoothies, and herbal teas to flush out those toxins. This is where the true reset happens, so be kind to yourself, rest and eat up! Detox symptoms may surface during this time and could require you to slow down for a few days while your body works hard at pushing toxins out of your body.
Week 3: Lifestyle
You’re on the homestretch! For this last week of the cleanse, we want to drill in the fact that eating whole foods can be delicious and simple. These meals are goooood! Make sure to watch your portion sizes because when food is this delicious, it’s hard to stop eating. Portion control is an important element to healthy eating.
How to Handle Withdrawals
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.
Cleanse Bonus Guides
Bonus #1: Easter Ideas
Easter happens to fall in the middle of this cleanse. It's up to you if you want to stay the course, or bring in some of your favorite easter recipes . I've compiled plant-based recipes that make great brunch recipes.
Bonus #2: Sleep Guide
Sleep is an essential time of repairing and healing tissues, releasing hormones and fighting off disease— and it’s easier than you ever thought possible with this guide
Bonus #3: DIY Staple Recipes
Take your clean eating journey even farther by making your own almond milk, vanilla extract and so much more!
Bonus #4: Weight Loss Guide
Uncover the two major foods that are causing your body to hold onto fat and sabotaging your weight loss goals.
FAQs
TOP QUESTIONS + ANSWERS
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 additional 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!
