FOUR DAY CLEANSE

GROCERY LIST for FOUR DAY CLEANSE

These are my suggestions and what I like to eat when I do this natural
cleanse with food. I do this cleanse quarterly just to start fresh. This
is much gentler on your system than many cleanses and eating "clean"
and then adding new foods after the four-day cleanse will help you
determine what foods are good for your system. Do not consider
this a diet, rather consider it a jump-start to healthier eating.
If you prefer other foods in any of these categories, feel free to
consume them. You must remember 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
and use that as a dressing/dip.

Fruits: (Unlimited) Any and as much as you like. Suggestions:
Grapes, Strawberries, Raspberries, Blueberries, Pineapple, Pears,
Lemons, Grapefruit, Bananas, Apples, dried fruits. Frozen fruits
make great smoothies!  (Unlimited) Any and as much you like.
Eat them raw, cook them, stir fry them, sauté them. Suggestions include:
red peppers, celery, broccoli, cauliflower, carrots, peas, squash,
onions, tomatoes, leafy greens, mushrooms. Cut them up so you're
ready to go on the first morning.

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

Nuts: (One serving per day) Any you like and only if you are working out.
You may have natural almond butter, peanut butter, etc. I enjoy dipping
my veggies in these natural butters.

Liquids: Water, water, water (add some lemon and oranges to cold water),
iced or hot tea (no sugar added). Try to consume 1/2 your weight in ounces
of liquids for these four days, please be sure to include liquid from your food.
(Example, if you weigh 140, consume 70 ounces of liquids)

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

Other suggestions:
1. Keep it simple. It's ok to eat the same thing every day, but if you want to
make a pot of stew, an easy recipe is to get out the crock pot, put in stew
meat, add carrots, tomatoes, onions, and water.
2. Can't-have foods in the house? (This includes alcohol) Get them out this
weekend. No need to sabotage yourself. Eat a few 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. Hurray!
4. Reward yourself with a good book, a massage, manicure, going for a walk,
taking time to phone a friend.

I'm here to be your guide, so email me with any questions.  You can look
forward to daily emails with encouragement and recipes linked to my website.

Namaste,

Cindy Weber
Cinergy Fitness
608-843-4120


















Cleanse Day 1

Remember your 4-DAY CLEANSE MANTRA: FRUITS, VEGGIES, NUTS, LEAN MEATS, WATER, FRUITS, VEGGIES, NUTS, LEAN MEATS, WATER...
FRUITS AND VEGGIES: Remember that you can eat as many fruits and vegetables as you'd like. You will NOT be hungry on this cleanse.
NUTS: are completely optional. I can't live without that protein when I'm exercising, but if you are getting enough from your meat (or not exercising this week), go for the cleanse without the nuts. I love the heart-healthy blend Pick n' Save now has in their produce dept.
LEAN MEATS: I have a yummy chicken recipe below. Pair it with the baked veggies and you have dinner.
WATER: Are you taking in half your body weight in 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 during the day so you don't have to get up more than once.
Are you full? If your blended fruits weren't filling enough this morning, you may try my favorite protein shake. You can try it without the protein mix if you'd rather. That spinach is so healthy, but you can't even taste it when you mix it with the fruit. Organic Girl spinach from Pick n' Save seems to keep well.

I recommend THREE recipes today. Lite Chicken, Protein Shake & Baked Vegetables. All recipes are on my website: cinergyfitness.com


Remember that I'm here for you with any questions or comments. Congratulations on your health-filled journey!

Cindy







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





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
as you like throughout the day. Graze through the day. There's no
limit to how many times you eat during the day. However,
be careful of 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.

Today's recipe: Beef Barley Soup (skip the barley this week).

Namaste,


Cindy
Cinergy Fitness














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



Cleanse Day 3

You are almost done with the Cleanse!
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 day to continue on the cleanse no matter what? Schedule that treat for yourself...massage, manicure, pedicure, weekend at Sundara...

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

RECIPE: How about some Chili? You can make this with lean hamburger if you wish. Remember that all recipes I'm sending are on my website for future reference.

TODAY'S RECIPE:  Turkey Chili

Namaste,
Cindy




















CLEANSE DAY 4

Whoo Hoo and Yee Haw!
You are on 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 twice a year or when you feel yourself slipping back to unhealthy eating.

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

I want to prepare you for adding foods back into your diet, so that you can think about it today. If you think your body may not appreciate dairy anymore, drink a tall glass of milk tomorrow with no other food. Wait two 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 diarrhea or an awful stomach ache.

Next day try having pasta. If your stomach is upset or you experience bloating after you'll know that gluten is a problem. You may also try cereal with gluten in it or toast with butter once you know that dairy isn't a problem.

I challenge you to stay away from desserts for another week. Just check to see if your memory is better. I find that when I stay away from my favorite (chocolate) that I can think more clearly; words and names come much more easily.

Today's Recipe: Sesame Broccoli

Stay the course, you are almost there!

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

Namaste,


Cindy 

 



POST CLEANSE

YOU did it! Congratulations!!

I am so proud of your efforts during the cleanse and you should be too. Let me know how you're feeling if you haven't already. Each time you do the cleanse it gets easier because you know how great you feel once it's over...totally worth it!

Try it again if you fall off the 'healthy-food' wagon. Try to cleanse 2-4 times a year. Keep eating those fruits, veggies, nuts, lean meats, and drink your water.

Do something nice for yourself today or tomorrow as your reward!

Namaste,

Cindy Weber
Cinergy Fitness
608-843-4120


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