Day 1


I recommend that upon waking up today, as your feet touch the ground for the first time, set an intention for your day and this exciting journey you are beginning.  Send gratitude to yourself that you are taking charge of your health and your life. Encourage yourself. You got this! You can do anything for 21 days! Now go get that glass of lemon water, reach your hands into the sky and stretch to wake that body up the natural way!
            Life without Caffeine      
The first challenge that you might have is giving up your morning cup of coffee. We love the taste, the smell, the ritual of waking up and brewing a cup of coffee. 
Going off caffeine can be challenging for many people. Caffeine is in so many teas, chocolates, sodas, energy drinks, etc.  It is also found in may medications like Excedrin and Aspirin. This doesn’t mean you have to give up caffeine forever – just these next 3 weeks.  When we are used to caffeine in our bodies on a daily basis, we might have withdrawal symptoms in the first few days of the cleanse. 
Some withdrawl symptoms from caffeine include:

  • Headaches
  • Irritability
  • Anxiety
  • Drowsiness

If you do have any of these symptoms just remind yourself that this will go away soon.  These symptoms usually only last a couple of days. 
      What is caffeine?
Caffeine is a stimulant to the central nervous system and is also labelled a psychoactive drug. It raises the level of the neurotransmitter dopamine in the brain, temporarily increasing pleasure. However, caffeine affects our mood, behavior and perception.  When you begin your day by ingesting caffeine, a dependency builds up very quickly and it takes more and more caffeine to get that energy boost that you have been chasing.  You might end up needing 3 cups of coffee in the morning to get started.  Then during the day you feel drained and exhausted and go for another cup of coffee or soda.  Caffeine exhausts the adrenal glands that produce adrenaline and high levels of cortisol which is the stress hormone.  Cortisol can contribute to poor thyroid function, decreased bone density and muscle tissue, cognitive problems, high blood pressure, and lower immunity.
With everyday that passes, your dependancy on caffeine will lessen and you will find that you will have more energy, and that it lasts throughout the entire day.
*Note – If you find it a little overwhelming to give up caffeine all together right away, then I encourage you to slowly remove it from your diet.  It might help to wean yourself off of caffeinated coffee by drinking a cup of decaf instead.
For me, I love my caffeinated green tea in the mornings with raw honey and raw cream but all of those are a not permitted during this cleanse so I have had to find a new morning fix.  I drink a tea called Rooibos tea, it is a red bush from South Africa with incredible benefits. Rooibos is very high in antioxidants, has a high mineral content, improves circulation, relieves stomach related issues, 
aids absorption of iron, relieves skin conditions, among many other health benefits. You can add a drop of stevia and some coconut or rice milk to change the flavor.
Please make sure you are drinking lots of fresh water during your day.  Try and find a way to exercise during your day, it will make you feel better overall and you will sleep more soundly.  Take a short walk, do some yoga postures, or just clean the house. The goal is get your body moving and blood flowing!
Meal Ideas 

Breakfast: Gluten Free Bread toasted with nut butter and sliced bananas
Lunch: Quinoa Salad
Dinner: Vegan Chili
Dessert/Snack: Chia Pudding           
Quinoa salad Recipe        

  • 1 cup quinoa to 2 cups of water
  • chopped Cucumber
  • chopped Tomato
  • Himalyan salt
  • Lemon
  • Olive Oil
  • Vinegar


  1. Cook the Quinoa and let cool down.
  2. Add chopped cucumbers and tomatoes (whatever veggies you what to add)
  3. Make a dressing with olive oil, any type of vinegar, himalayan salt, lemon, pepper, etc.
  4. Mix dressing with the Quinoa/veggie mixture

Vegan Chili Recipe     
This is a great recipe to start in the morning and let it sit in a crock pot all day until dinner, then lots of leftovers

  • 2 cup Crushed tomatoes
  • 3 cups of beans ( black, white, red kidney, etc)
  • 2 cups water
  • 2 tablespoons of coconut oil or grape seed oil
  • 1 carrot, chopped
  • 1 celery, chopped,
  • 1 garlic clove, chopped
  • 1/2 onion, chopped
  • salt and pepper to taste


  1. Put oil in crockpot
  2. Place garlic and onions stir for a couple of minutes as crock pot warms up
  3. Throw in all other ingredients
  4. Set Crock Pot for 6-8 hours

If you want to make it fast, then do the same but put it in a pot on the stove on medium heat.
Chia Pudding Recipe        

  • 1 cup of coconut milk, rice milk or almond milk
  • 2 T of Chia Seeds
  • a couple drops of vanilla
  • a drop or 2 of stevia


  1. Mix all together and let sit in the refrigerator.  The seeds will absorb the milk and form into a delicious pudding. 

This pudding is very high in omega 3’s which help with mood, behavior and maintains a healthy heart.

Find a quiet spot and lie or sit down with your eyes closed for a few minutes.  Maybe set a timer for 15 minutes. Breathe in and out slowly and deeply. Follow your breathe in and out and find yourself getting more relaxed. Connect with that inner part of you. Use this time to set an intention for yourself and what you would like to come out of these next 21 days. Notice what comes up in this relaxed state. Thank yourself.
As you close out your day, think about what you would like to eat tomorrow.  Do you follow a recipe that I have included? Search online for a recipe? Look in a cookbook? Ask a friend? are you craving anything in particular?
Begin to plan your meals the day before to relieve the anxiousness that might come up.

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