Congratulations on your decision to embark on a 21 Day Reset. There are a few things you should know about the process before getting started. First, each person’s Reset experience will be slightly different, so don’t expect to get the exact same results as someone else. We are each affected by internal and external factors that result in our own, specific process.

Keeping this in mind, let’s go over some results of the you may encounter during your 21 Day Reset.

Cravings

Expect them. The strength and nature of these cravings will depend on how dramatically different the Reset menu is from your regular menu. If you eat potato chips every day, expect to crave them early in the cleanse program. Luckily, cravings tend to subside over time.

To combat cravings, stay hydrated by drinking plenty of clean water with fresh lemon or a dash of apple cider vinegar. You can lightly sweeten these hydrating drinks with stevia (avoid Truvia or other artificial sweeteners). Also, keep safe snacking items on hand, such as nuts, seeds, dried fruits, raw energy bars, and fresh fruit and vegetables (just don’t overdo the dried and dense snack items, as they’ll dry you out). Most importantly, eat when you are hungry; starving is not on the Raw Food Reset list.

Withdrawal

Withdrawal is a level above cravings; it refers to the strong reactions from coming off a highly addictive drug. Foods such as cheese, coffee, sugar, chocolate, and bread have addictive components that could trigger withdrawal symptoms. Symptoms can include: anxiety or jumpiness; shakiness or trembling; sweating; nausea; vomiting; insomnia; depression; irritability; fatigue; loss of appetite; and headaches. If you experience any of these, know that you will be okay and it will end—and more importantly, know that you’re earning back your health.

Below is a tab called “Reset Reactions or Withdrawal” that is completely dedicated to helping you combat difficult days during the Reset. Check it out whenever you need some ideas.

Energy Shifts

Your energy levels may fluctuate throughout the day. Early on, you may feel lethargic as the body releases toxins into the bloodstream. so stay hydrated and aware of your body. Mild exercise can help, but may be dangerous if energy levels are low or your balance is affected. Use good judgment and listen to your body. If your body tells you to rest, do so. Naps or going to bed early may be helpful when energy levels are low.

There may also be times when your energy levels are high. Toward the end of a Reset, people often experience elevated energy levels, the need for fewer hours of sleep, and heightened mental acuity. Make the most of this by exerting that energy and time toward activities about which you are passionate. Energy boosts may make it hard to sleep at night, so try drinking teas like valerian, chamomile and holy basil (tulsi) and avoid eating close to bedtime.

Extreme Reactions

In some extreme cases, people experience flu-like symptoms, including fatigue, aches, chills, a coated tongue, fever, dizziness, and nausea. Listen to your body and rest. Extreme reactions usually only last 24 hours. Consume hydrating foods and drink plenty of water during these extreme periods; enemas are also sometimes helpful.

Weight Loss

Weight loss is one of the more popular appeals for people embarking on a Reset, which sometimes makes the unpleasantries well worth it. When the body is given clean food and water and all the nutrients it needs, it moves toward its ideal weight, purging toxins and inferior fat and muscle tissue. The body often purges excess water, or water weight, because it is no longer needed to buffer toxins. Many who strictly adhere to a 21 Day Raw Food Reset and add the personal adjustments from the tab below will lose weight. Individual results will definitely vary, but those carrying extra pounds may experience significant weight loss.

Welcome to the Personal Adjustment Section. 

This is a very important section because our lifestyle, metabolism, fitness level, gender, age and history will lead us to experiencing the Reset differently.

We created this section so you can adjust the Reset to be what YOUR body needs to lose weight and feel great.  This Reset will help you discover the impact food has on your life and what YOU NEED to live a happy, light and healthy life.

Everything in the Reset is set to fit a 40+ sedentary female. (“sedentary” is defined as 1 or less miles a day of walking)

This makes it easy to adjust the Reset to fit YOU.  For example, if your fitness level is Highly Active, you will see the section below covering the simple ways to adjust the Reset to support your activity level.

Go through each of the 4 sections below, take note of how you will be adapting the Reset to you and add those changes into your daily plan. At the bottom we cover some trouble shooting tips to help make sure you lose weight and gain the health you are looking for.

There are 3 main areas that we are going to cover on how to adjust the Reset for you.

Every morning during the Reset we will be having a smoothie.  Adding a protein source is optional.  Adding a raw vegan protein powder to your morning smoothie will help you feel full and give your body and mind what it needs to function properly if you are not feeling satisfied by the smoothie alone.

Pick 1-2 raw-vegan proteins below and add a scoop to your smoothie every morning. 

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It’s better to buy protein in its purest form. Avoid raw vegan smoothie blends because they usually have added sugar and complex ingredients that may bloat your stomach. This list covers some great protein options that don’t have any negative effects.  Add a scoop to any smoothie for some added recovery and to keep you feeling fuller, longer.

Pea Protein

This is one of our favorite vegan proteins. High in lysine content (a hard raw protein to find) it may help lower cholesterol and promote a healthy immune system. Pea protein also helps with muscle recovery and contains antioxidants and anti-inflammatory agents.

Hemp Protein

A nutty and earthy powder or ground meal, hemp is a complete protein (meaning it contains all the essential amino acids) that’s also rich in iron, magnesium, and omega-3s, which can help prevent heart disease, dementia, and inflammation. Hemp also helps repair and develop lean body mass.  The powder version has less fat compared to the seeds.

Brown Rice Protein

This vegan protein is isolated from carbs in rice and has a mild flavor. Rice protein is gluten-free and hypoallergenic and provides essential amino acids and fiber.  It is commonly combined with pea protein and using a Pea/Brown Rice protein combination its a great idea.

Chia Seeds

Chia seeds are a great way to feel full and get a great balance fats and proteins.  Chia seeds are useful for sustained focus and energy.  They also have omega 3 fats.  You will be having a chia pudding for many of your morning snacks, so you may not want to add more to your smoothies.  If you love chia seeds, consider adding a teaspoon or two to your morning smoothie.

Spirulina

This blue-green algae is rich in protein, vitamins, minerals, carotenoids, and antioxidants that fight off free radicals. It’s also rich in beta-carotene, which may prevent cancer and aging. This superb organic source of vitamin B12 may also help decrease bad cholesterol, lower blood pressure, prevent infection, and naturally cleanse your system. Spirulina may also increase stamina, and help build lean muscle mass. Plus, it’s a great protein. It really is as great as it sounds.  If you decide to use spirulina during the Reset you may still want to add another source of protein from above especially if your activity level is high.

Green Superfood Powder

Raw vegan green superfood powder blends are bursting with vitamins A, C, and K, fiber, protein, thiamin, riboflavin, niacin, and omega-3, 6, and 9 fatty acids. Plant sources include wheat grass, alfalfa grass, parsley, barley grass, oat grass, and spinach, and some even have sea greens. There are many green powders on the market, so head to your local natural grocery store to find one that’s raw, non-GMO, and unprocessed. Adding a green superfood powder to your smoothie is a great way to boost your health.  This might not have the protein needed to be on it's own, but is a great addition to your smoothies.

What Past Resetter's Have Done

We have found many of us in the Raw Food Office and many Resetter's end up adding one scoop of Spirulina or Powdered Greens and one scoop of Pea/Brown Rice Protein blend to their smoothies.  This will give your smoothie a massive cleansing kick and added protein for sustained energy.

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Our biological sex can affect the way we absorb and metabolize food because different hormones affect weight loss and other aspects of our health drastically. Below is a rough guide to help you personalize this program. Ultimately, it will come down to discovering where you're at in life and what you need to be healthy and lose weight.

Female

For females over 40 the Reset is already set to fit you.  Head down to fitness level to learn about how to adjust it to your activity level.

Females under 40 may need more protein and fats to stay satisfied during the Reset.  You might find that you'll need to make 1/2 more of the base recipes (those are the recipes on the prep days).  Each base recipe has a serving amount, just click the arrow till the serving size is 1/2 more.

Females under 25 (or you've maintained a higher metabolism at an older age) might need to make 1/2 more (or double) of the base recipes on the prep days and add an extra snack to each day.  There's a large list of great Reset snacks under "Recipe Resource."

Most importantly, no matter what age you are, if you're hungry, EAT!  You might have a high metabolism or feel uncomfortable with the quantity of food at mealtimes.  That is perfectly fine. Now, if you're really wanting to lose weight and you find you're hungry, here is a quick guide to give you filling ideas that won't sabotage your weight loss efforts.

If you're still not losing weight and you are following these steps and the Reset recipes exactly, then you may have a high sensitivity to fats.  If that is the case, try keeping your daily intake of fats to no more then 1 avocado and a small handful of nuts and seeds.  If that is still not helping, try keeping your daily intake of fats to 1/2 - 1 Avocado, a Tablespoon of coconut oil and 1-2 Tbsp of flax and chia seeds, ground. (Remember, if you cut out the nuts, you might need to add more veggies to your meals to keep the calories high enough to feel satisfied.)

We strongly suggest NOT to cut out fats entirely.   Cutting out fats might trigger extreme hunger, inhibit your body and mind's ability to function properly and you'll have a harder time removing toxins from your body.

If you're still not losing weight after apply these steps, view the tab below cover how to trouble shoot weight loss issues.

Remember, these statements are for a sedentary person. You will need to scroll down to the fitness level topic to know more about what you need based on your activity level.

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Male

In general, most men under 40-50 can double the Base Recipes on the prep days.  Each base recipe has a serving amount, just click the arrow until it's doubled and make the recipe. With that said, you should have an understanding of your metabolism and if your body requires the larger portion.

For males 25 years old and younger (or if you've maintained a higher metabolism at an older age) you may consider an extra snack added to each day.  There's a large list of great Reset snacks under "Recipe Resource."

If you are in your 60s you might find you don't need to double the base recipes. You may only need to make 1/2 more of the base recipes (those are the recipes on the prep days) or keep the Reset as it is.  Each base recipe has a serving amount. To adjust the servings simply click the arrow until the serving size is 1/2 more.

Most importantly, no matter what age you are, if you're hungry, EAT!

Now, if you're really wanting to lose weight and you find you're hungry, here is a quick guide to give you filling ideas that will support your weight loss efforts.

If you're still not losing weight and you are following these steps and the Reset recipes exactly, then you may have a high sensitivity to fats.  If that is the case, try keeping your daily intake of fats to no more then 1 avocado and a small handful of nuts and seeds.  If that is still not helping, try keeping your daily intake of fats to 1/2 - 1 Avocado, a Tablespoon of coconut oil and 1-2 Tbsp of flax and chia seeds, ground. (Remember, if you cut out the nuts, you might need to add more veggies to your meals to keep the calories high enough to feel satisfied.)

We strongly suggest NOT to cut out fats entirely.   Cutting out fats might trigger extreme hunger, inhibit your body and mind's ability to function properly and you'll have a harder time removing toxins from your body.

If you're still not losing weight after apply these steps, view the tab below cover how to trouble shoot weight loss issues.

Remember, these statements are for a sedentary person. You will need to scroll down to the fitness level topic to know more about what you need based on your activity level.

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Fitness plays a wonderful role in your Reset experience and your life in general.  Just adding 30 minutes of exercises a day will drastically effect your Reset, your overall health and the ease with which you lose weight.

Adding exercise during the Reset will also kick in your metabolism and increase your need for more food. This section gives you a quick guide on what you can add to the Reset based on your activity level.

Just like the Age/Gender section here are some ideas to help handle the increased hunger from your activity without the weight gain.

Activity Fuel Ideas:

Below we will cover some specifics when it comes to your activity level.

Mildly Active

A mildly active person gets about 30 minutes of exercise or about 2-3 miles of walking a day.

If mild exercise is new to you then you might feel a greater sense of hunger than someone who has been doing it on a regular basis.  This is because your body has a more intensive need to repair.

Here are a few tips to help handle the increased food requirements of your mild activity level.

Moderately Active

About 30 minutes to 1 hour of exercise or about 5 miles of walking a day.

If you've never done moderate exercise then you might find over 30 minutes exercise a little too much on a Raw Food Meal plan.  If you are used to moderate exercise, then it will be no problem.  Just remember to use some of the tips below to keep your mind and body fueled and hydrated.

Here are a few tips to help with the increased food requirements of your moderate activity level.

Highly Active

Over 1 hour of exercise a day or over 5 miles of walking/running a day.

Only be involved in high activity during the Reset if you are completely used to it.  With that said, even if you are highly active don't let that blind you to your body's needs. If your body is not used to a raw food meal plan, then you might experience detox symptoms and a great need for repair and recovery.  If this is the case, listen to your body and allow yourself less activity and more rest.

Also consider adding more gentle stretching during this time

Here are a few tips to help handle the increased food requirements to for your high activity level.

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Personal Health Situations / Troubleshooting

Here are some situations you might run into and how to troubleshoot them.

Eating mostly raw or eating really healthy is by no means a problem.  We congratulate you for maintaining a healthy life.  We have many who join the Reset to get new meal ideas and to join and help the community.

We just wanted to note that you might not experience the Reset the same as others who are less healthy. For instance, you may not experience a detox or cleanse reaction.

You also might find that weight loss might not be as drastic compared to someone coming off dairy, sugary drinks, gluten and a high salt diet for the first time.  If you are trying to lose weight and you're already healthy, you might benefit from more exercise, adding in some freshly pressed veggie juices and lowering your fruit and fat intake.

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Learning what you need to loss weight can be a great journey of self discovery.  There are so many facets to weight loss that only you can test to learn what works.  We are going to cover some of them below.  Try each one and see if one helps. Shoot us a message if you find one that works, we would love to know and celebrate with you!

#1 Love Yourself

First and foremost we strongly support you to love yourself and to not hate your weight.  All areas of your body are part of you and trying to separate yourself from certain parts of your body can be destructive and can turn into some form of physical or emotional abuse. Looking at yourself with negative energy generates stress and stress creates hormones which hold onto weight.  This can become a vicious cycle. Be the person that sees your beauty, strengths and please unsubscribe your identity from the media's standards of how you should be.

One great way to move forward is to create a "Personal Mantra".  This will help you realize how amazing you already are.  A personal mantra is 1-3 sentences with specific affirmations to lift yourself up.  This is not describing who you WANT to be but who you ARE now, even if you don't always believe it.  Personal Mantras help realign you to the best version of yourself and remind you of the positive view you have of yourself.

Example: I love myself! I am caring, compassionate, happy and open to the world.  I take care of my body, mind and spirit.

Tip:  Look into the mirror every morning, say your personal mantra and smile at yourself for 1 minute.

2# Try high & low Fats/Fruits

The Reset is a great time to discover how food affects you.  One person's diet can be great for them and terrible to someone else.  You might be sensitive to fats or fructose.

Testing lower fat intake: Lower your fat intake to 1/2 avocado, 1 tsp coconut oil and 1 TBS of flax and chia seeds for 3-5 days.  If you lower your fat intake you will need to raise your intake of fruit greatly to balance out your caloric needs. Having large amounts of fruit in one sitting (such a 3 peaches, 1-1/2 cantaloupe, etc.) would be needed if you remove the base recipes with oils and nuts.

Testing Lower Fruit (fructose) Intake: Cut out your morning smoothie and add soaked oats with some cinnamon, chia seeds, a couple walnuts and coconut flakes.  Add more sprouted lentils and even a veggie juice and add more veggies to your salads and wraps.  Fruit provides a lot of energy, so remember to increase your intake of non-fructose foods if you are cutting back on fruit.

Overall, this is a great test for anyone wanting to learn how food affects them.  You might find that you feel great on fruit and weight begins to release naturally, or you might find it better the other way around.  Just remember, movement plays a key role in weight loss and your overall health.  Consider adding 10-30 minutes of exercise a day before testing your fats and fruits.

Tip: Try to lower your fat or fruit intake and see how it effects you.

#3 Test Your Temperature 

Check under the arm. Normal body temperature measured in the armpit is 97.8 and under the tongue is 98.6.  If your temperature is not the average then check out http://www.wilsonssyndrome.com to learn more about this issue.

Tip: Test your temperature 2-3 times a day for 3-5 days and see what you come up with.  If you find your temperature is consistently low, head to http://www.wilsonssyndrome.com and learn what you can do.

#4 Get Your Hormones Tested

Hormones play a massive role in weight loss.

Menopause will have an effect on hormones. When the body's production of estrogen and progesterone changes or diminishes, the body can be affected in many ways. Some women even report that their thyroid hormone production seems to get affected too, over time.

Low testosterone for men can have an effect on weigh loss and weight gain.  Testosterone can greatly affect your weight and energy levels.

Tip: Go to your doctor and ask for a hormone test.  See the results and if they are off ask your doctor for the best options to regain healthy hormone levels.

The best is to find a local MD/health practitioner who understands the vegan lifestyle. He will understand your challenge much better without advising you to use toxic processed foods.

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Health Disclaimer

We do not know you and what your specific health needs are.  YOU are the one responsible for your health.  The views and nutritional advice expressed by Raw Food Magazine are not intended to be a substitute for conventional medical services. We recommend to always see a doctor before making any final decisions on your personal diet.

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You are about to dive in to 21 days of delicious raw food recipes and come out a healthier, more vibrant you. Each week builds on the one before so that by the end you have a repertoire of amazing recipes that you can make for the rest of your life.

Before jumping into Week 1, we suggest taking a prep week; in the sidebar, you will see a section called “Preparation Week,” which covers all the crucial steps to complete before starting the Reset.

Below is a quick look inside each week of the Reset:

Week 1 – Transitioning & Detoxing

Week 1 starts dives into amazing raw comfort foods and Mediterranean-inspired recipes, amounting to a pleasant transition. This is a chance to give your body a break from sugar, coffee, chocolate, meat, and processed foods. This might be a difficult stage given your previous eating habits, so keep in mind that detoxing is a phenomenally healthy decision for your body. Most importantly, remember that this is a time to love yourself, accept the experience, and embrace the Reset.

Week 2 – Deep Cleaning & Reseting

This stage of the Reset focuses on recipes with an Asian twist, including ginger and spices that will deepen the Reset and clear your mind and skin. This week builds on the recipes covered in Week 1, saving you time and getting you into the raw food routine. We recommend taking time to stretch your body and calm your mind, covering everything from the tip of your mind down to the bottom of your toes.

Week 3 – Awakening Your Glow

In the final stretch, you’ll start experiencing the many benefits of the Reset as the detox and cleansing phase make way for a clean mind and body. This week includes raw versions of American comfort foods, cuts down on prep sessions, has simpler midday meals, adds variety to evening meals, and throws in some extra raw desserts.

The meal times and recipes in the 21 Day Reset were created with thought and intention.

With help from our expert chef and certified nutritionist, we compiled quick and easy recipes that are both delicious and detoxing. We also adjusted the Reset meals to accommodate most Americans’ eating habits: breakfasts and lunches are simple and routine-based; snacks are pre-made for on-the-go hunger pangs; dinners are full of variety and take a bit more prep-work; and desserts and smoothies are optional, so you have a variety of options from which to choose.

Here’s a quick rundown of how each meal works:

Morning Prep is an enormous time-saver and can significantly simplify your day. It usually takes place before or after breakfast so that you can take care of all your dishes at once, and often consists of prepping snacks or lunches; it’s also a great chance to start soaking nuts, seeds, or oats for evening meals. Be aware that morning preps tend to be more time-consuming earlier in the week, ensuring that you have a variety of classic meals ready to go in the coming days.

Breakfast is designed to be an easy, time-saving process. Every week, breakfasts follow have the same routine, mimicking typical American diets.

Lunches are packable and offer more variety in terms of flavor and options. To save time, this meal usually uses pre-made ingredients or recipes. Based on our Reset-testers’ suggestions, we designed the final week’s lunches to be particularly stress-free, mostly using the previous night’s dinners so that your midday meal is as grab-and-go as possible for the home stretch.

Snacks are pre-made and on-hand. Keeping raw snacks ready and available is crucial during the Reset; you never know when hunger will strike and unhealthy food habits will creep back in, so we strongly recommend having these snacks ready just in case.

Dinners is a chance to experiment in the kitchen and forge a positive relationship with the food you’re eating. To keep meals entertaining, each week revolves around a culinary theme, allowing you to grow your raw food recipe repertoire.

Evening Prep, like morning prep, is versatile. If you have a hectic morning schedule, you can move prep time to the evening before (and vice-versa). Making time for evening prep may be challenging at first, but when you take into account factors like driving, cooking, and shopping, you’ll find yourself saving time and money in the long-run.

Dessert is optional because is not necessary to complete the Reset; it’s more of a perk. For some, knowing there’s a dessert at the end of the day can be the difference between making or breaking the Reset. We have a section dedicated to amazing raw food desserts to throw in during the week.  Note: The weekly meal plan will have random desserts throughout the week, but that doesn’t mean you can’t add more.

You’re about to spend some quality time in the kitchen learning how to make raw food taste amazing. That being said, you may need to purchase or borrow some new kitchen equipment. We’ve kept this Reset simple by only including recipes that require basic culinary tools. A list of required and recommended cooking equipment is below.

Kitchen Equipment to Have Ready

Below is a brief description of each item along with a link to a quality online buying option. For even cheaper deals, check out your local thrift store or online classifieds (such as Craigslist if you live in the States):

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A quality chef’s knife. Kitchen gadgets are useful for chopping and cutting, but basic knife skills will be a huge asset when it comes to food prep, so take some time to develop your knife skills.

Great deal for a chef’s knife online

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A decent cutting board is crucial for preparing fresh fruits and vegetables. Wood is a classic choice, but flexible cutting boards allow you to funnel your choppings directly into a plate, bowl, or blender.

Great deal on flexible cutting boards
Great deal on bamboo cutting boards

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A high-powered blender is helpful but by no means required. A consumer blender will do the trick for these 21 days, but a Vitamix or Blendtec can make a world of difference with food prep. A bit of Internet research can land you a high-powered blender for less than $300. Until then, make the most of the equipment you have (a $30-$50 blender is plenty for these purposes). If you want to purchase or upgrade to a high-power blender, three options are listed below.

Great blender under 100$ – KitchenAid (while it isn’t high-powered, it will do the job just fine)
Great deal on Blendtec (this offers plenty of options and is remarkably intuitive when it comes to blending exactly what you need)
Great deal on Vitamix (the most powerful blender available, this serves as a food processor as well)

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A food processor is a must-have for making cheeses, spreads, and even desserts. These are easy to find at any store that sells small kitchen appliances or through resale shops and online classifieds.

Great deal on a food processor

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Sealable containers come in a variety of sizes, from smaller options for dressings, dips, and hummus to larger containers for spreads, marinated veggies, and entrées. Be sure to buy sturdy containers for to-go meals, as flimsy varieties are notorious for popping open in backpacks or lunch boxes.

Great deal on cheap, decent containers
More expensive but better-quality containers
Even more expensive but optimal-quality glass containers

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Mason jars are great for smoothies and nut milks and for soaking nuts, seeds, oats, and chia puddings. Glass is easy to clean, doesn’t leak chemicals when heated (unlike plastic), and seals nicely; the downside, obviously, is its breakability. We suggest purchasing three to five 32-ounce jars for smoothies, nut milks, puddings, and water. An economically and environmentally friendly option is reusing pickle, pasta sauce, and apple sauce jars.

Great deal on a four-pack of mason jars 

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A large bowl is critical for your salads and noodle dishes. Because raw food meals contain far fewer calories than your usual diet, you’ll need to fill your bowl to the brim. Any large bowl works, although a wooden option is a particularly classy choice.

Great deal on large wooden bowl

 

Mastering your labelling skills will radically simplify your cleansing experience, and all you need is masking tape and a marker. The two critical pieces of information include: what’s inside the container; and the date by which it should be consumed. You can also note the meal or day of the week for which it was prepared. If you’re feeling particularly territorial, label it with misnomers like “Dog Food” or “Science Experiment” to keep fridge-grazers at bay.

Deal on blue masking tape

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If you already have a food dehydrator, we strongly recommend using it during the cleanse; it’s a great tool for making the crispy treats and savory snacks that are often missed when going raw. If you don’t have this equipment in your arsenal, not to worry: you can purchase those delicious treats at your health food store. Dehydrators are also useful for warming up meals and drying soaked nuts and seeds.

Great on a food dehydrator

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A coffee grinder is optional but helpful for grinding nuts and seeds for salad and pasta toppings.

Great deal on a coffee grinder

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A vegetable spiral slicer is great for making noodles from zucchini. A knife can do the same trick, but a slicer will make your noodles especially delicate and thin.

Great deal on a vegetable spiral slicer

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A mandolin slicer with V-slicer is another optional tool, great for slicing up veggies for chips and salads—and when you add the V-slicer, it makes noodles, much like the above vegetable spiral slicer. The V-slicer is also useful for making long, straight noodles for leaves and nori wraps.

 

Great deal on a mandolin slicer with V-slicer

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If you don’t have most of the above items, not to worry; this extra equipment can save you time, but they’re by no means necessary for these 21 days.

These three daily recommendations below will give your body everything it needs to reset and cleanse throughout the process. These daily recommendations alone can make an enormous difference on your overall health and happiness.

Because these daily routines are likely new for you, we suggest making reminders or a checklist.

1. 16 ounces of Cleanse Water (three times a day): 

Start the day off with this liquid regimen; consume the remaining two helpings throughout the day. Drink this between and/or prior to meals.

In the sidebar click the tab named “Beverages”.  There you will see great Infused Water options.   Make one of those and keep filling it with water through out the day.

Daily Recommended Water Intake

Staying hydrated plays a massive role in your cleansing experience. We suggest drinking half your body weight in ounces (for example, if you weigh 150 pounds, you should consume 75 ounces a day). This may sound like a lot, but every ounce helps flush out waste so you don’t feel miserable from the junk building up. Remember to drink extra water if you exercise.

If you can’t meet the full recommended water quota, that’s perfectly fine: doing your best is all that matters.

2. Fermented foods:

Fermented foods provide the probiotics, enzymes, bacteria, and nutrients necessary for a healthy life. You can purchase fermented foods from the refrigerated section of the grocery store. These refrigerated items have not been heated or pasteurized and contain the living nutrients your body needs. You can also make these fermented foods at home to save money and reap even more health benefits.

You will likely find quality fermented foods at high-end grocery stores, health food stores, and some Asian markets.

Here are some fermented food options to explore:

• Sauerkraut: German for “sour cabbage,” today’s sauerkraut is made of fermented shredded cabbage, salt, and sometimes spices. The only sauerkraut available at typical grocery stores has been heated and processed, but you can likely find it at a natural grocery store; check the refrigerated section for labels that read “non-pasteurized,” “no preservatives,” and “no added sugar.” You can also make sauerkraut at home, but be forewarned that it takes four weeks to ferment completely.

• Kimchi: Kimchi is made of raw vegetables that naturally ferment in a puree of fruits, garlic, ginger, and Korean spices. This is very hard find at the grocery store, but you may find it at a natural grocery store. Check the refrigerated area for labels reading “non-pasteurized,” “no preservatives,” and “no added sugar.” You can easily make kimchi from home and have it fermented and ready to eat in three to six days.

• Kefir (non-dairy): There are great ways to make kefir without using cow milk.  The top three are alternatives include water (which gives it a healthy, soda-like taste), coconut milk, or coconut water.  You can buy the Kefir Starter Culture, mix it with water, coconut water, or coconut milk, then let it sit for 24-48 hours.

• Kombucha: You can buy kombucha at the store or brew your own Kombucha at home. To make this amazing drink,  boil water sugar and tea together, let it cool, and add a scoby; after seven days the scoby will have eaten all the sugar and leave you with a highly probiotic drink. Home brewing Kombucha is a huge money-saver, because you can reuse the scoby in new batches.

• Raw Vegan Coconut Yogurt: Buying this product is difficult, but luckily, it’s easy to make it in time for your cleanse. All you need is coconut meat, coconut water, and probiotic starter culture, After one to three days, this mixture will be ready to eat.

• Natto: A popular heath food in Japan, natto is made from fermented soybeans and is said to cure sicknesses, reduce the risk of blood clotting, and help ease people off pain killers. You can find natto at Asian markets, heath food stores, or online. You can instantly put the powdered form in any soup, smoothie, or drink for a powerful health kick. The smell is a little pungent at first, but it’s well worth it.

• Miso: This is an ingredient that goes great with raw food recipes. Every day includes a recipe or two that calls for a little miso to make sure you get some of the health benefits of fermented foods.  The good news, if you follow there recipes you’ll be get your fermented foods with miso.

We suggest you put real time and effort into making or buying some of these fermented foods.  Each has its own substantial health benefits, including digestive properties, curing sickness, easing stomach pains, suppressing cravings, speeding cleansing reactions and withdrawal symptoms, and rejuvenating your body with nutrients. People tend to feel lighter, happier, and more energetic and have less pain and inflammation within a week of consuming fermented foods.

3. Smoothie or Juice:

We recommend you consume at least one smoothie or fresh juice a day during the cleanse. This will give you access to easy-to-digest nutrients, allowing your body to spend more time cleansing.

Good news again,  if you follow the meal plan you will have a smoothie every morning.

“Out with the old and in with the new”: This is the mantra for setting up your Reset kitchen, and it’s crucial that you do it in that order. The Reset itself follows this philosophy as well, so consider your kitchen prep a warm-up for the upcoming 21 days.

Crusty bottles of mustard and antique jars of pickles are the first things to go. Take an inventory of items in the fridge and purge as needed; repeat with the pantry. If you plan on buying items in bulk, you may need to reorganize your pantry and fridge to accommodate. If you’re like most people, your cupboards are overflowing with unused pots, pans, and dishes; stow them away for the next three weeks, donate them to your favorite charity, or gift them to a neighbor.

Now that you’ve created space, let’s fill it with your Reset-friendly equipment and ingredients.

Kitchen Equipment to Keep Clean & Easy-to-Access

Below is a brief description of each item along with a link to a quality online buying option. For even cheaper deals, check out your local thrift store or online classifieds (such as Craigslist if you live in the States):

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A quality chef’s knife. Kitchen gadgets are useful for chopping and cutting, but basic knife skills will be a huge asset when it comes to food prep.

Great deal for a chef’s knife online

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A decent cutting board is crucial for preparing fresh fruits and vegetables. Wood is a classic choice, but flexible cutting boards allow you to funnel your choppings directly into a plate, bowl, or blender.

Great deal on flexible cutting boards
Great deal on bamboo cutting boards

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A high-powered blender is helpful but by no means required. A consumer blender will do the trick for these 21 days, but a Vitamix or Blendtec can make a world of difference with food prep. A bit of Internet research can land you a high-powered blender for less than $300. Until then, make the most of the equipment you have (a $30-$50 blender is plenty for these purposes). If you want to purchase or upgrade to a high-power blender, three options are listed below.

Great deal on Blendtec (offers plenty of options and is remarkably intuitive when it comes to blending exactly what you need)
Great deal on Vitamix (the most powerful blender available; serves as a food processor as well)
Great deal on KitchenAid (while it isn’t high-powered, it is a great option for the 21 Day Reset)

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A food processor is a must-have for making cheeses, spreads, and even desserts. These are easy to find at any store that sells small kitchen appliances or through resale shops and online classifieds.

Great deal on a food processor

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Sealable containers come in a variety of sizes, from smaller options for dressings, dips, and hummus to larger containers for spreads, marinated veggies, and entrées. Be sure to buy sturdy containers for to-go meals, as flimsy varieties are notorious for popping open in backpacks or lunch boxes.

Great deal on cheap, decent containers
More expensive but better-quality containers
Even more expensive but optimal-quality glass containers

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Mason jars are great for smoothies, nut milks, and soaking nuts, seeds, oats, and chia puddings. Glass is easy to clean, doesn’t leak chemicals when heated (unlike plastic), and seals nicely; the downside, obviously, is its breakability. We suggest purchasing three to five 32-ounce jars for smoothies, nut milks, puddings, and water. An economically and environmentally friendly option is reusing pickle, pasta sauce, and apple sauce jars.

Great deal on a four-pack of mason jars 

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A large bowl is critical for your salads and noodle dishes. Because raw food meals contain far fewer calories than your usual diet, you’ll need to fill your bowl to the brim. Any large bowl works, although a wooden option is a particularly classy choice.

Great deal on large wooden bowl

Mastering your labelling skills will radically simplify your cleansing experience, and all you need is masking tape and a marker. The two critical pieces of information include: what’s inside the container; and the date by which it should be consumed. You can also note the meal or day of the week for which it was prepared. If you’re feeling particularly territorial, label it with misnomers like “Dog Food” or “Science Experiment” to keep fridge-grazers at bay.

Deal on blue masking tape

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If you already have a food dehydrator, we strongly recommend using it during the cleanse; it’s a great tool for making the crispy treats and savory snacks that are often missed when going raw. If you don’t have this equipment in your arsenal, not to worry: you can purchase those delicious treats at your health food store. Dehydrators are also useful for warming up meals and drying soaked nuts and seeds.

Great on a food dehydrator

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A coffee grinder is optional but helpful for grinding nuts and seeds for salad and pasta toppings.

Great deal on a coffee grinder

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A vegetable spiral slicer is great for making noodles from zucchini. A knife can do the same trick, but the slicer is essential if you want your noodles to be especially delicate and thin.

Great deal on a vegetable spiral slicer

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A mandolin slicer with V-slicer is another optional tool, great for slicing up veggies for chips and salads—and when you add the V-slicer, it makes noodles, much like the above vegetable spiral slicer. The V-slicer is also useful for making long, straight noodles for leaves and nori wraps.

Great deal on a mandolin slicer with V-slicer

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If you don’t have most of the above items, not to worry; this extra equipment can save you time, but they’re by no means necessary for these 21 days.

 

Embarking upon the 21 Day Reset can be difficult or easy depending on your level of preparation.

The best way to arm yourself against inevitable food cravings is by removing tempting foods and making cleansing foods available at all times. This will make the transition as simple and painless as possible while giving you the courage to back away from cravings.

Assuming you’re dedicated to finishing this fantastic experience, we strongly recommend removing every item from the “Foods to Avoid” section from your home. You can store them in a box, gift them to a friend, share them as snacks at a party, toss them in a closet and throw away the key—the possibilities are endless.

If you’re in a house with non-cleansers, throwing all their food away and claiming someone robbed the house probably isn’t your best bet. You’re more than capable of finishing the cleanse with junk food around the house; it just takes a bit more willpower, which is healthy for your soul and determination muscle.

If you’re on good terms with your housemates, we suggest asking them to hide their food, make designated cleanse-areas in the kitchen and fridge, or, if you’re feeling particularly ambitious, join you on your exciting journey.

Below is the list of the foods to avoid as well as those you should make more readily accessible. Before you begin, we suggest taking intentional action toward realizing the lists below; you’ll thank yourself two weeks from now.

Foods to Avoid & Remove From Access

If this list essentially comprises your regular diet, you’re going to really love this cleanse. You may also wonder what could possibly be left over after clearing your kitchen of all the above items, so read on.

Food to Make Easily Available

Remember, it’s not all-or-nothing, and feeling guilty about eating a chip during the Reset is out of the question. It’s about putting your best foot forward every morning and being happy you’re putting effort toward your health and future health. Every little bit will help.

After the Reset, your body will be used to this new diet of clean, burning fuel. Take care when reintroducing foods from the first list back into your diet and pay close attention to how your body responds.

Here are some possible responses when (or if) you reintroduce foods from the first list:

• Sinus inflammation (runny nose)
• Headache
• Brain fog
• Loss of energy (“food coma”)
• Stomach aches
• Constipation

If you experience any of the above reactions when reintroducing “Foods to Avoid,” you may want to consider eliminating them from your diet altogether. Finishing a raw food reset is a beautiful time; you’ve reset your body and can examine how different foods affect you when re-introducing them into your diet.

Miso is an amazing ingredient. You may notice it is in many of the Reset recipes.

What is miso?

Miso is a salty, fermented bean and rice paste. Tamari is a byproduct of miso; it is the “original” soy sauce.

What makes it so special?

The fermentation process turns this simple food into a superfood loaded with probiotics, enzymes, amino acids, and micronutrients. Miso has been studied extensively for its health benefits: it removes toxins from the body, and The Journal of the National Cancer Institute linked it to a 50% reduced risk of breast cancer (Vol. 95, Issue 12). Miso is as delicious as it is healthy; it imparts a richness and complexity to recipes with which salt alone cannot compete.

What varieties are there?

Miso comes in many varieties and flavors, all of which contain a bean and a grain that are cooked, salted, and fermented. The one thing they all have in common is their saltiness. The color and flavor of miso varies from light to dark/heavy. Some misos are sweeter or mellower than others, and they are labeled as such. There are even some flavored varieties that are difficult to find in stores.

What miso should I choose?

Miso is a living food, so make sure it’s refrigerated and either organic or non-GMO. As for varieties, some of our staff like to work with mellow, light, white, sweet miso or chickpea miso. Different brands will describe their varieties in different ways; our staff uses the Miso Master brand because of its flavor and consistency, especially its chickpea miso or mellow or sweet white miso.

Where do I find miso and tamari?

Many health food and grocery stores carry miso in some form. Look for miso in the refrigerated section; unrefrigerated or powdered miso has been heat pasteurized and no longer has the health benefits of untreated miso. You can also order miso online, where you can find the best price and variety.

How long does it keep?

Miso is a fermented food and if kept refrigerated in a sealed container, it will keep indefinitely.

How do I use it?

To retain its benefits, miso should not be cooked or boiled. Add miso to recipes after they have been removed from heat or finished cooking. Use miso in any recipe as an alternative to salt; it is great in soups, dressings, sauces, spreads, vegan cheeses, and marinades. You can even use sweet miso in dessert recipes to make cake frostings and pie fillings.

Miso websites:

http://great-eastern-sun.com
http://www.southrivermiso.com
http://www.edenfoods.com

When designing a menu for a large group, there’s always the challenge of pleasing everyone.

When faced with an impossible task like this, the first course of action is to offer substitutions and options. The beauty of raw food cuisine is that substitution is simple and encouraged. Nuts and seeds, for instance, are often interchangeable as long as ingredients have similar properties; chia and flax seeds for instance, offer similar nutritional benefits and taste profiles. Some ingredients contain properties that are largely unique, so see if you can learn to like such foods; cilantro, for instance, removes heavy metals from the body.

The list below covers some of the most commonly substituted staple foods. If an ingredient you want to swap out for another isn’t on the list, send us a message and we’ll add it for you. Click on image to enlarge it.

Download Color Version Black & White Version

 

In their simplest form, food ingredients can be broken down into five tastes: Sweet, salty, sour, astringent, and spicy. An easy way to substitute is by taste—one sweet ingredient for another, for instance.

Most importantly, remember to enjoy your kitchen experience. Let creativity flow, taste your creations along the way, and always add the most important ingredient to every recipe: Love.

Counting calories is one of the most popular weight-loss methods right now .If you are looking to lose some weight, which often happens on the Raw Food Reset, remember to eat until you’re satisfied.

Yes, you can loose weight by starving yourself, but it won’t last long and your body will try to gain back the weight through a natural starvation mode response. Starving yourself will also hurt your ability to function properly and inhibit your body’s ability to recover and heal itself.

Count calories if you wish—many people do it for healthy reasons such as educating themselves on what they are eating—but remember: calories are not created equally. The raw vegan cuisine is dense in nutrients, fiber, and water, meaning that it generally contains fewer calories than the average daily meal. Fiber and water fill you up, leaving little room for excess calories. There are exceptions, of course, such as high-caloric raw foods like nuts, seeds, dates, and oils; these can lead to weight gain if they become meals instead of snacks.

Fats are calorically dense, and heavy raw vegan dishes containing nuts or oils can sometimes be rich in calories. Many people still lose weight while consuming heavy raw vegan meals, possibly because our bodies more easily make use of unheated fats found in coconut, nuts, seeds, avocados, and oils. You may want to run a personal test to discover the impact of cooked calories verse raw calories: simply stick to a 100% raw diet for a week or two and monitor your weight and caloric intake; then, spend a the same amount of time eating cooked meals with the same caloric count. The results will likely surprise you and teach you lots about yourself.

Our culture tends to eat quickly, but we suggest eating slowly so that you can accurately determine when you’re full. Make the most of your meals, eat snacks when you are hungry, and don’t starve yourself: hunger is by no means part of the Raw Food Reset.

Remember, cleansing is more than just weight loss, and you’re missing the point if you plan on using the scale to gauge your cleansing success. Cleansing is great for so many other reasons, including mood boosts, lower blood pressure, better sleep, fewer health complications with aging, mental clarity, and increased energy.

We recommend taking a break from quantifying your actions through calorie counting by using the cleanse experience to fully enjoy your connection with food. Give your body what it needs to rebuild itself and you’ll be surprised at the positive results.

Shopping for a Reset can feel a bit daunting because it’s so removed from our usual shopping habits—but it can also be surprisingly empowering as you take control your life and food choices and become more educated about all the secret healthy food options available. We’ve included some tips and tricks to help you save money on food purchases and enjoy your shopping experience even more.

Tip 1: Buy in Bulk

Single servings and packaged foods may be convenient, but can be costly out-of-pocket. When purchasing quality food, it’s critical that you maximize savings by purchasing in bulk whenever possible. You can even group with some health-conscious people and purchases a large case for an even greater discounts.

Your kitchen should be organized to accommodate bulk purchases, so remove the clutter (including single-serving items and prepackaged foods) and consider investing in large, sealable containers for your bulk items.

Below is a list of items that we recommend purchasing in bulk:

The prep week includes a list of recommended bulk items as well as links to great online deals.

Tip 2: Online Shopping

Many specialty ingredients are next-to-impossible to find at a grocery store, and when they are, their prices are outrageous. Buying online is a great alternative, but you’ll want to learn about and test out ingredients first; we recommend visiting a juice bar or health food store before you commit to online purchases.

The shopping list for this cleanse mostly consists of fresh produce. Once you’ve mastered how to use them and where to purchase them at the best price, shopping is a breeze.

Tip 3: Shop Around for Fresh Produce

We strongly suggest purchasing locally whenever possible. While high-end stores like Whole Foods carry healthy produce, they rarely offer savings (even when something is marked “on sale”).

Many competing chain and local grocery stores have decently priced organic produce, and health food stores and co-ops tend to carry local produce at moderate prices. Farmer’s markets are also a great option, along with Community Supported Agricultures (CSAs). For more information about CSAs, visit LocalHarvest.org.

Tip 4: Make Few Trips to the Grocery Store

We suggest going to the grocery store as infrequently as possible to avoid your normal autopilot routine and aisles of non-raw-diet foods.

Remember that most of your options are on the outer rim of the store; avoiding aisles can make your shopping a much less stressful experience.

Tip 5: Invest in Your Health

Investing in quality food is an investment in your health. We use the word “investment” because spending a bit more money now on better food will pay off when you’re avoiding future medical bills, medications, and health complications. Investing in your health will also lead to improved mood, increased energy, better sleep, and much more.

Keep in mind the wise words of everyone’s favorite television personality, Bob Barker: “I think that age as a number is not nearly as important as health. You can be in poor health and be pretty miserable at 40 or 50. If you’re in good health, you can enjoy things into your 80s.”

Not all produce is created or sprayed equally. Factors like customer demand, mass production, and farming locations mean that some produce contains dangerously high amounts of pesticide. Below is a list of foods you should consider buying organically.

 

Produce Highest in Pesticides:

We strongly suggest buying the produce below organically.

Do you have to buy everything organically? Not exactly. Certain produce items don’t live in a blanket of pesticides. Below is a list of produce you don’t have to worry about when shopping in the organics section.

Produce Lower in Pesticides:

Don’t feel pressured to purchase all or even any of the unique and hard-to-find ingredients. You can use alternative ingredients and still have an amazing Reset experience. We include those more unique options to introduce you to a new repertoire of raw food choices, but you’re more than welcome to substitute as needed.

The image below covers the major unique ingredients, why we chose them, alternative options, and how to find them. Click on the image to enlarge it.

Download Color Version Black & White Version

Stores that offer the unique ingredients:

Ojio: http://ultimatesuperfoods.com
Navitas Naturals: http://navitasnaturals.com
Coconut Secret: https://www.coconutsecret.com
Miso Master: http://great-eastern-sun.com
Eden Foods: http://www.edenfoods.com
South River Miso: http://www.southrivermiso.com
Maine Coast Sea Veg: https://www.seaveg.com
Bob’s Red Mill: http://www.bobsredmill.com
Bragg: http://www.bragg.com

Yes, it’s normal. There are many gut health reasons possibly behind bloating, but the good news is that it shouldn’t continue past the first stage of the Reset. Some simple remedies include dandelion root, chamomile/ginger tea, morning tonics, apple cider vinegar, and water.

Eat! It’s totally okay to eat more when you’re hungry, but try to eat slowly so your body can signal when you are full. You don’t need to worry about overeating on the raw food diet, because fiber, nutrients, and water will fill you up.

There are two possible reasons for your cleanse-related headache: withdrawal from caffeine, and toxins being released into the bloodstream. If it’s caffeine-related, the only remedy is consuming more caffeine; unfortunately, this will only disrupt the Reset, so we recommend weaning yourself off caffeine before beginning the 21 days.

If you are jumping right into the Reset with out weaning yourself off caffeine, then a detoxing headache will be totally normal during the first stages. The best remedy is drinking plenty of water to flush the junk out of your blood stream. You can also try drinking ginger tea, putting cayenne in your water, or getting a head massage.

 

A diet change can affect bowel moments, so diarrhea and constipation are completely normal. To alleviate constipation, stay hydrated, eat lots of fiber (dates, celery, raisins, chia seeds, avocados), and move; exercise and yoga are especially helpful, as they will stimulate the systems in your body that expel waste. Diarrhea may actually be a good sign, as it signals that your body is trying to dispel all the toxins it’s been hiding away. Drink water with a little sea salt and lemon to maintain your electrolytes.

Yes you can. Switching around meals and remaking recipes will not hurt the Reset in any way. We do suggest opening your mind and palette to the variety of raw food possibilities, but this is by no means a strict diet plan.

Our only suggestion with timing your meals is having your smoothie in the morning; this will kick the day off with plenty of nutrients and give your body a meal that’s delicious and easy to digest.

Yes it is. If a second person joins, you will need to double the recipes.

Yes and no. No if you want to substitute bacon for cabbage, but yes if it’s other veggies, greens, or nuts. We do suggest trying to stick to the suggested ingredients so that you enjoy the full cleansing results, but the substitution page covers a variety of ingredients and our suggested alternatives. That being said, there are some ingredients we strongly encourage keeping in your Reset, including coconut oil, beets, cilantro, miso, and leafy greens. We suggest using coconut oil as your main oil.

When it comes to sweeteners, honey and stevia are the healthiest available. As new research emerges, it  may reveal different and even better options, but for now feel free to switch between these possibilities based on your personal preferences.

Feel free to add protein powder as long as it’s a raw, vegan, plant-based protein without any added sweeteners or additives. Unprocessed and unheated rice, pea, and hemp protein are great choices. It’s worth noting that this Reset was designed to offer you all the protein you need, but you’re welcome to add more as you see fit.

While cacao is not exactly detox-friendly, it’s not terrible either. Try to avoid it when possible, but sneaking some into your morning smoothie isn’t the end of the world.

Yes! Moving during a Reset is a great way to speed up the process. You may need to ease up on your usual workout and rest more, and we recommend talking to your doctor or health professional in advance depending on your health and regular exercise routine.

First off, there’s more to a Reset than weight loss, so if you’re following the Reset, nothing is wrong. Weight loss differs for everyone, and it depends on a variety of factors. If you’re particularly invested in losing weight, talk to your doctor to better understand how weight loss works and what you need to accomplish it. Some weight loss suggestions include:

1. Lower high fat (nuts and oils) intake after 4pm.
2. Exercise for one to five minutes before and after you eat.
3. Drink water with a little cayenne and lemon.
4. Eliminate stress and try to accept situations you can’t change; stress releases many chemicals in the body that retain weight.
5. Extend the Reset for another one to three weeks. This Reset gives you everything you need to stay healthy for years to come, so adding in a few more weeks will continue contributing to weight loss.

These aren’t ideal times to start a cleanse. We suggest sticking to a pregnancy or nursing meal plan that gives your baby everything it needs to grow strong and healthy.

We recommend avoiding a Reset if you meet any of the following criteria:

1. You are under 16 years of age
2. You have advanced cancer
3. You are underweight
4. You have an eating disorder
5. You have liver or kidney disease

Although raw food resets have helped eliminate many severe health issues, we recommend consulting your doctor before starting this process.

This is an interesting topic to explore. We are conditioned to follow a do-or-die, finish-or-quit mentality, but if you step away from that mindset, you’ll look in the mirror and see an amazing person who took action towards a healthier life. Completing a week of smoothies, purchasing healthier options, or just trying one of the Reset meals is a fantastic first step. We hope you can see yourself in that light and love yourself for it.

More then 50% of those who embark on this Reset will do so on their own, but that doesn’t mean you’re alone. There are many ways to find groups that can support, inspire, relate to, and motivate you during and after the Reset. You can join our private Facebook group and reach out for advice or support, and you’re always welcome to send us a message. You can also get involved with a social group in your area or start one of your own with meetup.com.

Before we dive into coffee and tea we will explain what caffeine does to your body and how it will affect your Reset.

CAFFEINE 101: Certain teas and coffee have high caffeine content. Caffeine is a substance that is metabolized by our liver through a process that includes oxidation: this means that our liver must safely package and remove caffeine’s compounds from our bodies. As we all know, caffeine is a stimulant which will interfere with your natural sleep and wake cycle, making it difficult to know what your body needs. Caffeine is also is linked to increasing the amount of stress hormones your body releases, ultimately taxing your system. It also interferes with digestion, one of the primary bodily systems we are utilize to help in this Reset.

As you can see, ingesting caffeine will give your body more work to do and can therefore hinder or lessen the overall effectiveness of the Reset.

On top of this, caffeine is a majorly addictive substance from which we aim to free your body and mind. It’s time to regain control of your life!

Coffee

The straight answer for coffee is it will negatively impact on your Reset. Going decaf will also hurt your Reset because of the chemicals and processing used to decaffeinated the coffee.

If you anticipate a withdrawal from coffee, we suggest to heading up to the “Quick Start” section called “Cleansing Reactions or Withdrawals.” We also suggest to give yourself a week prior to the cleanse to slowly wean yourself off coffee.

Tea

The research behind teas is pretty interesting. All forms of dried, store-bought teas have had heat applied to the leaves at some point to help control oxidation, which prevents the herbs from browning. Some of the most beneficial elements in tea are extracted by heat during the process. Also, teas are usually not high quality and often include bleach and outdated herbs. Unless you really get down to the source and pick the leaves yourself, tea won’t have the medicinal and nutritious value that it should. When you make tea, you boil out the nutrition and healthy enzymes.

Don’t get us wrong: tea is amazing and its benefits endless, which is why it’s been in ancient medicines for centuries.  The key is finding tea in its purist form.

For some, a nice cup of  chamomile before bed will be extremely important to finishing this Reset. If that is you, then please enjoy. It’s not a big deal because it won’t trigger your appetite, and the content inside many teas will not affect the cleansing experience. We do suggest avoiding caffeinated teas for the reasons described above.

Teas to avoid during the Reset:

• Iced
• Green
• Black
• English
• Yerba Mate
• White
• Oolong
• Jasmine
• Decaffeinated teas (These teas go through an intense heating and/or chemical process to be decaffeinate)

Teas that are okay to drink during the cleanse (herbal and flower teas):

• Chamomile
• Dandylion
• Nettles
• Calendula
• Mint
• Fruit (such as raspberry)

If you’re looking for the healthiest tea possible, buy some organic herbs or flowers, make a cold brew, keep it in the fridge, and warm it up when ready.

Cold brews entail collecting the herbs you want and refrigerating them for four or five hours. This makes for nice, flavored water, nutrition still included. You can then warm it up and enjoy the raw health benefits the tea has to offer.

Caffeine is a hotly debated subject.

On the unhealthy side, caffeine can be addictive and in large amounts increase calcium loss from the body, worsen underlying tremors, cause anxiety, insomnia, and a rapid heart rate, and increase insulin levels that could lead to weight gain.

On the healthy side, moderate consumption has correlated with a lower risk of certain cancers, lessened migraine symptoms, improved cardiovascular exercise performance, and increased mood.

If you opt for caffeine, we suggest drinking in moderation and learning more about yourself by trying other options besides caffeine, such as an energizing smoothie, herbal/flower tea, yoga, or exercise to increase energy.