It is important to follow a cleanse plan to ensure that you have minimal side effects during your cleanse. A typical Western-diet (or Standard American Diet - SAD Diet) unfortunately includes many toxins that this cleanse aids to naturally remove. The more toxins you ingest on a regular basis, the more symptoms you might experience throughout this process. Jumping into a cleanse without pre-cleansing increases the chance of your body experiencing withdrawal which creates a higher chance of breaking the cleanse to satisfy cravings. (Pre-cleansing minimums vary by person, based on their diet prior to starting. Side effects, symptoms and results also vary.)
Avoidance of alcohol, coffee, black tea, cigarettes as well as any other form of drug is strongly recommend during your pre-cleanse, cleanse and post-cleanse. Intense physical activity should be avoided during your cleanse. Please consult your doctor prior to beginning a cleanse.
It is important to note that weight loss is not guaranteed during your cleanse. While cleansing, you may lose a few pounds or you may not, this is not the goal of the process. The intention of a cleanse is to eliminate toxins and give your digestive track a rest.
Cleanse Food Guide
Tip: If possible, all organic.
Fruits: Fresh fruit only, no canned or dried. When eating melons eat with an hour radius of having anything else in your stomach. Avoid bananas.
Vegetables: Fresh vegetables only, no canned.
Grains: Quinoa, brown rice, wild rice, buck-wheat, teff, millet, or buckwheat and grain based pastas. No white grains. Only organic corn.
Dairy: NO DAIRY. NO SOY. Un-sweetened dairy substitutions only. This means, no drinking milk,eating cheese or yogurt that comes from an animal.
Your substitution options could include: almond milk, coconut milk, hemp milk, rice milk, coconut yogurt (SoDelicious is a good one), cashew cheese (or any nut, NON-soy cheese substations).
Protein Note: ensure that every meal and snack contains a form of protein.
Beans: all beans that are not canned are allowed except any soy-bean products.
Nuts: Almonds, walnuts, pecans, hazelnuts. It is recommended that nuts are soaked prior to ingesting and only consume raw, unsalted. (Soaking time varies by nut.)
Nuts to avoid: Nuts that promote high Candida in the body (eg: peanuts, pistachios).
Note: nuts are best kept in the fridge.
Seeds: Unsalted, raw seeds are best to keep bloating to a minimum and reduce toxins.
Note: seeds are best kept in the fridge.
Meat: Try to eliminate meat all together for the pre-cleanse and cleanse. If you cannot cut meat completely out of your diet for you pre-cleanse and cleanse, refrain from eating red meat.
Note: Good protein sources are - legumes, nuts, seeds & their butters.
Fish: Try and eliminate fish for your pre-cleanse and cleanse. If you cannot cut fish completely out of your diet for you pre-cleanse and cleanse, low mercury fish are suggested (ex: salmon, butterfish).
Sweeteners: NO artificial or refined sweeteners. Sweeteners that are refined might include: cane sugar, beet sugar, maple syrup, white or brown sugar, agave nectar, anything from concentrate and high fructose corn syrup.
Note: This means, no sweetened drinks from coffee shops (or anywhere else) - everything un-sweetened. (For example, at Starbucks, ask for your drinks “un-sweetened” to avoid added sugars. You cannot get any of the pre-packaged drinks there, no chai drinks other than their bagged chai teas. They all come pre-sweetened and loaded with toxic chemicals.)
Sweeteners you are allowed to use: Setvia is the best one to substitute, if not available you can use small amounts of maple syrup, molasses or coconut sugar.
Condiments: Anything that contain added sugar groups/sweeteners must be taken out. A few examples of these include: ketchup (unless organic and made from one of the sugars you are allowed to ingest), any hot sauce (again, unless organic and made with OK’d ingredients - there are some out there!), basically any sauces (BBQ, pre-made pasta sauces, etc), mayonnaise (even vegan). The good news is, you are allowed to add any mustard, herbs or spices to your food which are fun to experiment with and are loaded with important nutrients!
Oils & Vinegars: 1st cold-pressed extra virgin olive oil, flax oil or coconut oil. Organic apple cider vinegar is encouraged throughout your pre-cleanse and your cleanse.
Drinks: WATER. De-caffeinated green and herbal teas, non-industrial juices with no added sugars or sweeteners (buying SimplyWell juices to drink throughout your pre-cleanse to avoid consummation of additives is a great way to keep juice in your diet throughout your pre and post cleanse).
Avoid: caffeinated beverages, if you have to drink a caffeinated beverage drink a green tea. Do not drink anything carbonated, any alcohol during your pre-cleanse, cleanse, or 3 days after for best results. No black teas, coffee, energy drinks. If you need an energy boost, our GreenWater or ChiaWater are great alternatives.
“Junk food”: AVOID. This is a hard one to break because sugars are what your body craves the most.
How To Reduce Cravings: Cravings for these sugars come in many different forms that we might not even realize. For example, a craving for bread or pasta, is a sugar craving. In white bread, grains or pastas there is a high content of processed and refined sugars. If you are craving this, your body is actually in need of nitrogen - nuts or beans should do the trick! If you are craving chocolate, magnesium is a good counter-act - fruits, legumes nuts or seeds.
Example Cleanse Day
Upon waking: SimplyWell Rise & Shine Detox Water or hot water with lemon
Breakfast: Oatmeal, almonds or walnuts, cinnamon with raw fruit from Food Guide (example: a fruit salad with strawberries, raspberries, blueberries and blackberries)
Snack: A SimplyWell juice is recommended around 1030 or 1.5 hours after your breakfast or a apple with nut butter
Lunch: Veggie salad (example: spinach, broccoli, snap peas, cauliflower, white kidney beans, and kale sprouts with apple cider vinegar dressing)
Dinner: Veggie quinoa salad (example: lightly steamed broccoli tossed in flaxseed oil, over a bed of quinoa mixed with kale, onions, tomatoes, chickpeas, topped with avocado, and pea sprouts)
Before bed: SimplyWell Night Cap is recommended to flush toxins.
Example Cleanse Day
Upon Waking: Rise & Shine Detox Water or hot water with lemon
Breakfast: A handful of raw almonds and raw fruit from Food Guide (example: a fruit salad with apple, pineapple raspberries and oranges)
Snack: A SimplyWell juice is recommended around 1030 or 1.5 hours after your breakfast or coconut yogurt and a pear
Lunch: A veggie salad (example: romaine, celery, mushroom, cucumber, onion, tomato and hummus mixed with olive oil)
Dinner: Veggie Soup (example: vegetable broth or water, onion, cauliflower, broccoli, tomato, chickpeas, kale, spinach, mushrooms, celery, garlic and herbs boiled until soft and blended to create a puree like soup)
Before Bed: SimplyWell Night Cap is recommended to flush toxins.
Example Cleanse Snacks
Celery and nut butter
- Hummus and carrots
- Vegan protein smoothie
- Kale chips
- Roasted pumpkin seeds
- Power balls
Common Side Effects
Throughout your cleanse you might notice slight headaches, irritability, aches, feeling “under the weather,” or unusual feelings in your body. Tune into these feelings. They are your bodies way of telling you that you are eliminating toxins.
Tips To Stay On Track
• Remember, a cleanse is not a fast. While cleansing, you are eliminating as many toxins as you can while integrating or upping your healthy diet. Eating from the cleanse food guide is encouraged throughout the process.
• After full meals, brush your teeth. Having a fresh palate will decrease chances of you wanting to snack.
• Ensure you are drinking enough water throughout the day. This will help keep you hydrated, and reduce hunger.
• For extra support on hunger diminishment, our Glow Detox Water or Energize Detox Water are a great choices! Both Glow and Energize are great ways to boost your energy throughout the day while providing extra toxin elimination.
• Avoid temptations. Temptations can be detrimental to a cleanse because they are a gate way to more temptations. If you are having a craving, reference our craving “How To Reduce Cravings” and seek out approved food choices to diminish the craving.
• Eat small portions. Eat slowly. Chew your food.
• Do not eat in front of the TV or while watching a show (these are distractions from doing the above suggestion throughly)
• Taking into account your mental standings on cleansing is helpful. Are you stressed? Overworked? This will make symptoms more prominent. Stress might also create more situations that will cause you to want be tempted. Try and avoid high-stress situations if possible. Take a few days to yourself and really enjoy your cleanse to its full potential.
Some ways you can do this are:
- Yoga and meditation are helpful during a cleanse
- Feng Shui your home & surroundings
- Remove any possible tempting sources from your home throughout the pre-cleanse, cleanse and post-cleanse.
- Watch out for gluten-free options, they often contain added sugars and dairy.
- Avoid skipping meals.
- Seek organic sources.