Page 8 - DonDiva Coaching Health & Wellness 21 Day Reset Cleanse

Dinner
Included item/recipe (see Wean Guide)

Day 4: Cleanse

We will use this week to get set up with our goals, meet our fellow cleansers and start ease into the
cleanse diet by weaning ourselves of caffeine, sugar and not-so-healthy foods.

How To Get Started:
Draft a Statement of Inspiration & Choose Cleanse Goals . Goals ( go to https://dondivacoaching.com/ to
download a inspiration journal and chronical your journey. Notate Your progress . )

Introduce Yourself + Share Goals on the groups social network site
Find an Accountability Partner to check in with every day or every few days
Gradually Reduce Caffeine, Sugar, Alcohol, Etc. Intake (see instructions below and in the Cleanse Wean
PDF under Document in this App.)
The Week #1 Wean

In Week #1, wean yourself off any of the following foods and beverages that you regularly consume so
that you are ready for the Cleanse when Week #2 begins.
Sugar + Artificial Sweeteners
Dairy (milk, cream, cheese, yogurt, ice cream)
Wheat + Processed Grain Foods
Sodas
Alcohol (https://www.oneyearnobeer.com/takethechallenge/)
If you're consuming these foods regularly:
have no more than 2 servings per day from Monday to Wednesday.
have no more than 1 serving per day from Thursday to Sunday.
The Caffeine Wean

If you are highly dependent on caffeine, you may want to very slowly cut down your consumption
between now and the official start to the cleanse portion of the program. Use sleep, naps, exercise, and
meditations to recharge! Here is a possible schedule:
No more than 2 cups coffee OR 1 cup soda/energy drink
No more than 1 cup coffee
No more than 1 cup half-caffeine coffee or black tea
Green tea, yerba mate only
Coffee Substitutes
Dandy blend
Warm lemon water (optional - add apple cider vinegar)
Roasted dandelion root tea
Chicory root tea
1 part cocoa powder, 1 part chicory root, 1 part dandelion root. (optional - add stevia, healthy fat and
protein powder)
Lion's Mane Elixir from Four Sigmatic
Coconut/almond milk with cinnamon, nutmeg, ginger, cloves, cardamom
Sliced fresh ginger in licorice root and organic green tea