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Day One!


This is SO exciting! You’re starting on a journey that can change your life.

You’re going to be making daily additions to your lifestyle and in the process you’ll reconnect to your food.

I guarantee that you’re going to enjoy the taste of food like you haven’t in years! Don’t believe the hype, eating without sugar is delicious!

I can’t tell you that it’s going to be easy, because it won’t. Everyone comes to the place where they struggle.

You’re going to have withdrawal symptoms at some point but we’ve got you! There are plenty of things you can do to ease that transition. Know that it means it’s working! Toxins are passing through your body on their way OUT and that’s what you want.

Usually the discomfort is for a day or two. If it’s more than that, let me know! You can always email or text me and I’m usually in the Facebook Group at some point everyday. So reach out!

Ready? OK, here we go!

 Taking Your Measurements

Track your Body Measurements daily.

You’ll enjoy how progress happens without you having to worry or dwell on it.

It’s one of the benefits you get when ‘losing weight’ is just a side-effect of eating well and letting your body restore to its default condition, which is sweet on a whole other level  ;)

Use a cloth Tape Measure to track these four areas by wrapping around where indicated.


Weight (Today and Day 10 Only)





Write those measurements in your Journal.

Only weigh yourself twice during the Cleanse! 

Weigh yourself on the 1st and 10th day of the Cleanse.

Don’t let the scale ruin your enjoyment of what your eyes and your pant size tell you! Muscle is heavier than fat and takes up less space.

Measure and weigh yourself at the same time of day if possible.

Drinking Enough Elixir (Water)


I like to start my day with 1-2 glasses first thing in the morning so I can get a jump on it. 8 glasses isn't easy, so knocking 2 off early in the day makes it easier for me to drink them all. 

If you're not a big fan of water, remind yourself that you're giving your body what it really wants and needs after 8 hours of going without. Most of the people in the U.S. live in a constant state of dehydration so do yourself a favor and start sipping! You'll start to notice how thirsty you are in the morning and how grateful your body is for the water.

If you still need convincing and just think water is the worst thing ever...try putting some lemon or lime in it. Is it better with a few ice cubes? Experiment until you find something that works for you. If you've already found your miracle cure for disliking water...share it in the comments below!

Today's Journal Entry


Journaling is a proven method for improving the formation of new habits and will enhance your experience of going through this cleanse.

Each day you'll receive a Journal Prompt that you can use as a starting point for your reflection, if you like. Write as much or as little as you wish, just make sure to write! 

Journal Prompts - Day 1

Why am I doing this Cleanse?
What are 3 specific goals for the 10 Days?
What is my relationship with food?
How would I like that relationship to be?


Meals 4 the Day


Make your Breakfast Smoothie. If you need a recipe, there's one below. They're simple and quick to make with the added bonus of supplying all the protein you'll need to get going in your day. 

Don't skip this meal. Actually, don't skip any meals. it helps keep your blood sugar level and your hormones in line. Go ahead and have the optional snack if you feel hungry later in the morning.

If you don't like the Smoothie in the Menu, you can substitute different fruits or vegetables that you do like. Leave a comment if you need help finding one you like.

Don't worry if you don't have a Vita-Mix, I use the very affordable NutriBullet. It does what the Vita-Mix does which is break the cell membranes so that you can combine fruits and vegetables.

The fructose that sweetens the smoothie is mitigated by the fiber from the fruit so no nasty sugar spikes. 

Here's the one I drink almost every day. (It's actually a purple smoothie because of all the blueberries.) I rotate in different vegetables every week as well.




1 frozen banana

1/2 cup of blueberries

1 cup of green vegetables (whatever I have on hand - spinach, kale, lettuce, swiss chard, a mix. Changing it up is good.)

1 tbl of nut butter (my favorite is almond butter, it's a little sweet.)

a handful of raw nuts (pre-soaked is best because it gets rid of the enzyme inhibitor that the nut has which can cause your stomach to ache. That said, I often just throw 'em in from the package.)

scoop of protein powder (I use organic hemp)

1/2 cup to 1 cup of almond mylk (again, use what you like, hemp is great too!)

multi-vitamin tablet


Place all your ingredients into the blender and let it rip! Feel free to pick up the blender (if you can) and shake it if it’s so thick it’s not blending. Add a little mylk to help it along.


One of the easiest ways to have a quick lunch ready is to have your own little Salad Bar set up in your fridge. Cut up the veggies you like in a salad and store them in some tupperware-like container. I use broccoli, cucumber, tomatoes, mushrooms, red onions, sunflower seeds, sprouts and a lettuce/spinach mix.

Make a big batch of Salad Dressing for the week. My favorite is a 1:1 mix of Coconut Aminos and Sesame Oil. SO good and quick and easy cause that’s how I like my cooking.

Have a protein source that works for you to go with it. I’ll eat fish, so I often use salmon or grab a can of sardines (mixed with a vegan mayo, don’t scoff til you try it!) Black or Garbanzo beans make a good Vegan/Vegetarian choice. Those who eat meat...this is a perfect time to cut up some leftover chicken or use a couple of hard boiled eggs.



Buddha Bowl with Quinoa and Black Beans

I love to make one pot meals. They’re quick, easy and you can change the flavor by using different spices. Having a big pot of grain made in advance during your Food Prep Day, really helps to cut down on time in the kitchen. If you haven’t already, give quinoa a try. It’s got a nutty flavor and cooks a lot quicker than rice. Extremely versatile. Add a salsa or sauce and don’t be shy about using frozen vegetables if you’re in a rush. Violá! Food is on the table!


Ingredients / Serves 2

1 ½ cup Water

¾ cup Quinoa rinsed

½ teaspoon Sea Salt

1 15oz can Black Beans, drained and rinsed

½ Recipe Delish Tomato-Corn Salsa (see in Recipe Section)

½ ripe Avocado, cubed

½ cup chopped fresh cilantro


1. In a medium pot, bring the water and salt to a boil . Add the quinoa. Let the pot boil again over high heat. When it boils reduce heat to medium. Cover the quinoa and cook for 15 minutes, until tender.

2. Add the black beans and cook just until heated.

3. When heated separate the mixture into two bowls, top with the salsa, avocado, and sprinkle chopped cilantro on top.

Delish Tomato-Corn Salsa │ Makes 3 ½ cups

This recipe is especially wonderful when tomatoes and corn are fresh at the farmers’ market. But don’t let the lack of summer stop you. Frozen corn will work just fine. You can pair this with a Buddha Bowl or use as a side dish. It's a good recipe to make a big batch of and keep in the frig so feel free to double it up!


1 10oz package frozen corn, or 4 ears fresh corn cut from cob 1 large ripe tomato, diced ½ medium red onion, diced 1 small jalapeno pepper, seeded and diced 3 tablespoons balsamic vinegar 2 tablespoons chopped fresh basil 2 tablespoons chopped fresh cilantro Sea Salt to taste  


Gently mix everything in a large bowl. Let it sit for 1 hour in the fridge or at room temperature so the flavors combine for maximum yum.





I've fallen in love with these again recently. They are just SO good and great to throw into your bag when you're running out of the house and know you're gonna need a snack.

Apple Slices with Almond Butter


Here's a snack if you're really feeling like you gotta have something. Set a cut off time for eating at night. 3 hours before you go to bed is good, that way you can get also get out of the habit grazing in the evening.

If you struggle with cravings know that it should calm down in the next couple of days. In the meantime, always have something to eat with you when you go out. Trail mix, carrot sticks, something. That way you'll be prepared when the urge hits.

Apple Slices with Almond Butter


This is one of my favorite quick and tasty snacks while relaxing at home. The preparation time is quick for such a delicious payout!

Ingredients: (amounts vary depending on intensity of snackiness)

1 or 2 apples sliced

2-3 spoonfuls of almond butter


1. Cut apple (around core) and slice apple portions into slices.

2. Put apple slices on plate and add portion of choice of almond butter.

3. Enjoy!