4-Day Cleanse

 

You are going to feel so much better after four days! You are committing to the 4-Day Cleanse to reset your gut health! It's okay to do this by yourself, and it's also fun to do this with a friend so you can hold each other accountable. Feel free to share.
Plan your next grocery trip AND get the not-so-healthy stuff out of the house so you won't be tempted. 

 



GROCERY LIST for 4-DAY CLEANSE 

Note: these are my suggestions and what I like to eat when I do this natural cleanse with food. I try to do this cleanse quarterly just to start fresh. This is not a diet; this is a jump-start to healthier eating. You don't have to buy anything except healthy foods. Eating "clean" and then adding each food group back after the four-day cleanse will help you determine which foods are good for your system and which ones are not. If you prefer other foods in any category, feel free to buy and consume them. Your goal is to keep these four days as natural as possible (no processed foods). Buy organic if that's in your budget. Feel free to add spices to your foods, just go light on the salt. Dressing on salads can be olive oil and vinegar, or better yet, try whipping up mango and pineapple (any fruits) in your blender. You may cook veggies in any healthy oil of your choosing.

 

Fruits: (Unlimited) Any and as much as you like. Eat them raw, blended or dried (no added sugar)Suggestions: Grapes, Strawberries, Raspberries, Blueberries, Pineapple, Pears, Lemons, Grapefruit, Bananas, Apples, Melons, dried fruits (no sugar added). Frozen fruits make great smoothies!  

 

Vegetables (Unlimited) Any and as much you like. Eat them raw, bake, broil, boil, stir fry, or sauté. Suggestions: Peppers, Celery, Broccoli, Cauliflower, Carrots, Peas, Squash, Onions, Tomatoes, Leafy greens, Mushrooms. Cut them up so you're ready to go on Day 1.

Lean Meats: (Three fist-sized servings per day) Suggestions: Chicken, Stew meat, Hamburger, Turkey, Ham, Tuna, any Fish or other lean meat. Eggs (hard boiled, omelet, scrambled with veggies) 

Nuts: (One serving per day) Purchase any you like.
You may also have natural almond butter, peanut butter, etc. I enjoy dipping raw veggies in these natural butters

Liquids: Water, Water, Water 
Suggestions: Add cut lemon, oranges, cucumber, kiwi or watermelon to cold water), Iced or hot tea (no sugar added). Note: You may have black coffee if you get headaches without itGoal: Try to consume 1/2 your weight in ounces of liquids for these four days!(Example, if you weigh 140, consume 70 ounces of liquids)

4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, LEAN MEATS, NUTS,  WATER, FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER...


Before we get started:
1. Keep it simple. It's ok to eat the same thing every day, but if you want to make a pot of stew or soup, just check out my my recipes tab. 
2. Can't-have foods in the house? (This includes alcohol) Get them out of your house this weekend. No need to sabotage yourself. Eat a few snackies up as your reward for what good you are about to do for your body, or give them away! I don't like to throw away food, so if it's a real temptation (mayo for me) box up the processed foods and take them to a friend's house until the cleanse is over.
3. Take time for yourself each day. Take time for deep breathing; breathe in positive thoughts, exhale any negativity. Wake up early to take this time, or take those deep positive breaths in the shower. Think of this cleanse as giving your body what it deserves; proper fuel without having to count calories or fat grams. This is not a diet. It's a reset for your gut health.
4. Reward yourself with a good book, book a massage or manicure, go for a walk, take time to phone a friend, take a warm detox bath, or sit in the sun.

I'm here to be your guide, so feel free to email me with any questions. You can look forward to daily group emails with encouragement and recipes linked to my website. Just cut and paste the link below. My recipes are on the 'Recipes' tab at the top of the page if you want to look them over before we get going.


Namaste,

Cindy Weber
Cinergy Fitness
608-843-4120
cinfit1@gmail.com

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 




Cleanse Day 1 

You got this!

4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER, FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER...
FRUITS AND VEGGIES: Remember that you can eat as many fruits and vegetables as you'd like. You should NOT be hungry on this cleanse. Eat!
LEAN MEATS: Keep it lean
NUTS: are completely optional. I can't live without that protein when I'm exercising, but if you are getting enough protein and full from meat (or not exercising these next four days), proceed on the cleanse without nuts.
WATER: Are you taking in half your body weight in ounces of liquids? That part is essential. If you're not up going potty at least once during the night you didn't drink enough water, so get it in early during the day so you don't have to get up too often.

Are you full? If your blended fruits don't fill you up, you may try my favorite protein shake. You can try it without the protein mix if you'd rather. I use Orgain brand plant based protein. It's gluten-free, dairy-free, and vegan. Spinach and Kale are so healthy, but you can't even taste these two veggies when you blend them with fruit. I always wash my spinach and kale and freeze them ahead of time.

Today's Recommended Recipes: Cindy's Protein Shake and Turkey Chili. I love the Turkey Chili and tend to eat it every day on the Cleanse either for lunch or dinner. (Careful of gas levels if you know what I mean.) Check out all the recipes on my website and choose the ones that will work for you. They'll all say whether Cleanse approved or not. 


Remember that I'm here for you with any questions or comments. Congratulations on your health-filled four day journey. Do something nice for yourself tomorrow!

Here's an article I thought you might find interesting as we try to heal our gut biome. https://www.healthline.com/health/gut-health#the-takeaway


Cindy
 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Cleanse Day 2
 

I am sure you are loving the abundance of fruits and vegetables you are taking in each day. Remember that you can eat as many of those two food groups as you like throughout the day. Graze your way through the day. There's no limit to how many times you eat during the day. However, a word of caution about night-time noshing. Cut yourself off at 7 pm at the latest so your body has time to digest those healthy foods you are providing. If you're hungry at night, grab an apple and cut it up, eating it with a fork will make it last longer and you'll more readily notice when you're full. How's the liquid intake? Remember, half your body weight in ounces of liquids. You should be up at least once during the night to flush the toxins out. This is good; albeit annoying.

Today's recipe: Lite Chicken and Baked Veggies



4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER, FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER...
 

 

Cindy

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 



Cleanse Day 3

You are halfway done with the Cleanse! You are amazing! How do you feel?

Keep up the good work and don't give in. You can do it!! You may find yourself getting chilly as you eat only the healthiest of foods. Be sure to dress in layers. Are you doing something kind for yourself every day? Setting your intention every morning even before you get out of bed to continue on the cleanse no matter what. Schedule that treat for yourself...massage, manicure, pedicure, weekend at Sundara...

Now if you should happen to mess up, do not quit! Just begin again or add another day or two to your cleanse. Or begin again next week. Do not beat yourself up!

4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, NUTS, LEAN MEATS, WATER, FRUITS, VEGGIES, NUTS, LEAN MEATS, WATER...

TODAY'S RECIPES:  Grilled Orange Chicken and Sweet Potato Fries
(Remember that all recipes are on my website for future reference.)


4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER, FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER...

You got this!

Cindy 



Love yourself first, and everything else falls in line. You really have to love yourself to get anything done in this world. ~ Lucille Ball











 

 

 

 

 



 

 

 

 





CLEANSE DAY 4

Whoo Hoo!


Today is your last day of the cleanse. Congratulations! Hopefully you are realizing that the self-control required for a cleanse was worth it. You should be very proud of yourself for ALL of your efforts. Save this cleanse on your computer and do the cleanse again with a friend (for moral support and accountability) when you need it. Try it two to four times a year or when you feel yourself slipping back to unhealthy eating patterns. Sometimes I will try to eat like this 3-4 days a week just to maintain my healthy gut biome after a Cleanse.

4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER, FRUITS, VEGGIES, LEAN MEATS, NUTS, WATER...


Today's Recipe: Sesame Broccoli

Stay the course, you are almost there!

Do something great for yourself...sleep in tomorrow, go for coffee with a friend, get that massage...


I'm proud of you,

Cindy 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

After the Cleanse.  ~   Adding Foods Back Into Your Diet


Congratulations again!

I want to prepare you for adding foods back into your diet, so please think about it today. What foods have you felt hurt or upset your stomach in the past? If you believe your body may not appreciate dairy anymore, drink a tall glass of milk tomorrow with no other food. Wait two full hours and see if it has any effect on your tummy. You'll know because you've been away from it for four days; you'll either have bloating, diarrhea, an awful stomach ache, painful gas, or some other adverse effect.

The next day, try having any grains you love: pasta, cereal, croutons, a slice of bread, etc. Again, wait two hours. If you notice adverse effects, you will know that gluten is a problem.

I am going to put this challenge out there for you. Stay away from desserts for another week. Just check in with yourself to see if your memory is better. I find that when I stay away from unnatural sweets that I can think more clearly; words and names come much more easily.

Here's another article I would like to share on sweets and brain health: https://www.fastcompany.com/3050319/how-giving-up-refined-sugar-changed-my-brain

Thank you for joining me on this healthy journey. I appreciate you and the accountability I get from participating in this Cleanse together.

Namaste,

Cindy Weber
Cinergy Fitness
608-843-4120

cinfit1@gmail.com


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