Two Week Cleanse Program

by Leanne Vogel (Healthful Pursuit) on November 5, 2012

All I’ve wanted to do for the past week is drink water, prepare salads of epic proportions, and drown myself in homemade beet juice.

Yes, beet juice.

I’m taking this as a sign that my body wants to do a cleanse, so a cleanse I will do. But hey, doing a cleanse is no fun by yourself so I’ve decided to bring you along for the ride!

This program isn’t going to be as intense as when I was healing and repairing my digestion with a juice fast. Instead, I’m looking to:

  • reduce my sugar intake
  • increase fruit and vegetable consumption
  • pump up my fiber intake
  • support my digestion with lots of fiber

and I’ve created a super simple, easy to follow guide for those interested in doing it with me!

This series wont cost you anything, but it’s not free. If you want to participate in this series and you find value in all of the content that I’ve created, all I ask is this: when you’re done with week one and two of the program, simply share it with 3 friends as “payment”.

  • No sugar. This includes palm sugar, honey, agave, stevia, coconut nectar, etc.
  • Support clean, conscious and intuitive eating.
  • 1000mL (4 cups) water with the juice from one lemon every morning.
  • 1000mL (4 cups) water with the juice from one lemon every afternoon.
  • 2 grams vitamin C per day.
  • Minimum 500mL of fresh fruit/vegetable juice per day.
  • Minimum 500mL of fruit/vegetable smoothies per day.
  • Light meals only. Don’t eat until uncomfortably full.
  • Meditation in the morning. 10 minutes or longer.
  • Mindful eating. Ensure I’m chewing enough, perform breathing exercises before dinner, and eat at the table only.
  • Leave 12 hours between dinner and breakfast the following day.

(click to view the meal plan PDF)

note: you will require the most recent version of Adobe Reader to view this meal plan.

  • No grains.
  • No animal proteins.
  • No beans or lentils.
  • Protein from nuts and seeds only.
  • 5 days of soups, salads, juices and smoothies followed by 2 days of slightly heartier meals.
  • 1 day of liquids only (day three). May extend longer if interested.

  • Add ground flax, chia or hemp seeds to smoothies to pump up the fiber as well as contribute a good amount of protein. I plan on having 2 tablespoons per day of these seeds.
  • Enjoy lightly steamed vegetables throughout the day if needed.
  • Roasted squash and sweet potato are fair game.
  • The additional vegetable intake, especially in the form of juices, will help you to maintain an average protein intake.
  • Not every day comes with a juice recipe. Prepare a juice to preference on days one, six and seven.
  • Stretch morning and night to encourage detoxification.
  • If all the meal prep is a bit too much, just double up on days. Follow the cleanse basics outline and make the cleanse work for you!

(click to view the meal plan PDF)

note: you will require the most recent version of Adobe Reader to view this meal plan.

  • Continue with no grains.
  • Enjoy liquids in the morning in the form of fresh fruit and vegetable juice or a smoothie.
  • Begin including animal protein – eggs, poultry and fish
  • Begin including plant-based proteins – lentils and beans

  • Add ground flax, chia or hemp seeds to smoothies to pump up the fiber as well as contribute a good amount of protein. I plan on having 2 tablespoons per day of these seeds.
  • Add protein powder to smoothies in the form of egg protein, pea protein, pumpkin seed protein or hemp protein powders.
  • Enjoy lightly steamed vegetables throughout the day if needed.
  • Roasted squash and sweet potato are fair game.
  • The additional vegetable intake, especially in the form of juices, will help you to maintain an average protein intake.
  • Stretch morning and night to encourage detoxification.
  • If all the meal prep is a bit too much, just double up on days. Follow the cleanse basics outline and make the cleanse work for you!

When you’re finished with your cleanse, maintain the momentum with a Healthful Pursuit meal plan.

  • Commit to cleansing with us by leaving a comment below.
  • Share images of your cleansing meals on Pinterest, Instagram or Twitter using the #twoweekcleanse tag. Those that do will be entered to win a $50 gift card to Upaya Naturals!
  • Add this badge to your blog to show your pride and encourage others to join in (click the image to be taken to the HTML that you can copy and paste onto your blog sidebar, posts or pages)

I’m so excited to do this! Okay, off to yoga before I make myself a tall glass of homemade juice.

Have a fabulous Monday, everyone!

The information made available through Healthful Pursuit is provided for informational purposes only and should not be construed as rendering of personal health advice of any kind. Please consult your doctor before changing your dietary habits.

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{ 132 comments… read them below or add one }

Erica { EricaDHouse.com }

Love your cleanse guidelines! They are very realistic and healthy – I hate seeing ‘cleanses’ that are basically advocating starvation diets. I eat pretty close to your cleans requirements daily but I can cut back on my vitatops (sugar!) and add in some more meditation!

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Leanne Vogel (Healthful Pursuit)

Ya, not a big fan of starvation over here. Cool that you’ll be joining us and changing things around to fit your life and current eating style!

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Angela @ Eat Spin Run Repeat

Oooh yay I’m so excited it’s here! You’ve done such a fabulous job of putting all of this together Leanne. Although I think I may need to modify some days by adding protein (in order to fuel my workouts) I am definitely adopting some of these cleanse ‘rules’ for the next couple of weeks. They’ll definitely help me on my mindful eating quest!

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Leanne Vogel (Healthful Pursuit)

Thanks Ange! Good point – if you’re working out you may need more protein. Best to customize things to fit you!

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Stefania

Thank you. This is what I have been looking for. I will be starting today.

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Leanne Vogel (Healthful Pursuit)

That’s great Stefania! And if you have pinterest, Instagram or Twitter, be sure to tag your cleansing meals with #twoweekcleanse for a chance to win $50 from Upaya Naturals. Would be cool if you posted some of your yummy eats as you go!

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janet @ the taste space

Nice! I was just planning for an 8-week no sweetener challenge and you have some awesome tips, here. I prefer to eat beans/legumes as my protein of choice but I can’t wait to see what you make. :)

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Leanne Vogel (Healthful Pursuit)

8-week no sweeteners, very nice! I’ll be adding the beans/legumes back in week two but yes, do what feels right for your body :)

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Hannah

Sounds great! I may follow along in a modified way. And stevia, oh stevia–I honestly think I am addicted to the stuff! Even though it doesn’t raise your blood glucose levels, I still think that I have way too much daily. Any tips for cutting back on it?

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Leanne Vogel (Healthful Pursuit)

Ah, I’ve been there! I went from stevia to xylitol and now I do not have any sweeteners except for the odd splash of maple syrup, raw honey or a bit of palm sugar here and there. I was finding that the stevia was really harming my digestive system so my love of it needed to end. Best trick for me was to just go cold turkey, but everyone is different!

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Sophie

Stevia harming your digestion?!?!??! Really?!??! In what way (if you don’t mind me asking)

I’m also ‘addicted’ to stevia. I have SO much of it daily…I srsly hope they don’t come out with some study that proves that it causes you to transform into an alien in ten years!

I find xylitol screws with digestion…

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Leanne Vogel (Healthful Pursuit)

Alien transformation, now that would be… interesting. My sister is a bio chem student and they did a lab on stevia. After her and I chatted about the results, all the pieces started to come together. I’m not sure my body could ever handle it. To each their own though! I find I’m sensitive to it, but others may be okay!

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Sophie

What were the results of the lab?!?!??!?!

Tiffany

We seem to be on the same schedule! I’ve planned out my juices for the week and am reducing excess sugars/ processed foods. Though I usually eat pretty clean, I’m working to incorporate more whole foods and reduce/ eliminate intake of allergens (gluten/ dairy/ etc.). I spent all afternoon yesterday planning my breakfasts- from your site! :)

Again, thank you for such great information. I’ll be with you on this cleanse for these two weeks! :)

-TCS

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Leanne Vogel (Healthful Pursuit)

That’s awesome Tiffany! Good luck with the cleanse and please pop in and let us know how it’s going!

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Vanessa

Can you put together a shopping list? I want to join you next week!

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Juli

Yes this would be super handy rather then going through each recipe trying to write out all the ingredients you need to buy! It takes a lot of time and with an infant in the house its nearly impossible :)

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Leanne Vogel (Healthful Pursuit)

Thanks for your suggestions, ladies. I reserve the full meal plans and shopping lists for my whole food eats group, a subscription service that I offer on the blog. I couldn’t agree with you more, the lists are super helpful!

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Erin (Wicked Vegan)

Hey Leanne! I’m loving this idea. After a bit too much halloween candy, I’ve been craving clean eating, too. I did have a question though- I noticed on the weekly meal planner (which I love!) that you hae some meals in there with larger servings, namely your soups which have upwards of 4 servings each, but you only feature them once in the week. How are you handling that? Are you freezing the rest of the servings? or cutting the recipe in half/quarters? It’s just me so I don’t want food to go to waste while doing this. Thank you! Erin

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Leanne Vogel (Healthful Pursuit)

Hi Erin – glad you’re diggin’ the cleanse and so happy to hear that you’ll be joining us! It’s just me doing it in the house so I’m just cutting the portions of the recipes and doubling up on some. For instance, today I’ll make the full batch of soup and end up having the leftovers for lunch tomorrow instead of making tomorrow’s soup. The meal plan is just a guideline so feel free to mix and match recipes, double up on some, scratch out others, whatever works best for you.

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Sophie

Thank you for linking to the recipe on the PDF – it makes it so easy to get it!

I’m not ready to do a cleanse (it screws with my ED-healing), but I think I will give some of the menu days a try!

Good luck!

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Leanne Vogel (Healthful Pursuit)

Great to hear that you know your limits, Sophie… that’s awesome! Glad you’ll be joining in your own way and still cooking up delicious meals for yourself. In the end, as long as you feel good, that’s all that matters!

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Jane

OOO So Exciting!!!
I am just finisheing a 30 day yoga challenging and starting a 21 day meditation challenge. Since I just got my food intol results…this would be a perfect way to really embrace my life changes. I think I am in.
It will also get my butt going on my blog…cause I get to post a really cool badge on it.

Leanne you are a Rock Star!
Jane

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Leanne Vogel (Healthful Pursuit)

Wow, look at you go! Yoga challenge, meditation challenge… cleanse… I bet you’re feeling pretty fabulous! And hey, yes… now you get to rock a badge! Don’t forget to share the images of your meals on pinterest, twitter and instagram for a chance to win the $50 gift card, too! Can’t wait to see what recipes and meals you post on your blog :)

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cat

YAY! I hope this is the end for a while of all the candy and dessert recipes I’ve been seeing in everyone’s blogs for the past few weeks! I haven’t been a huge candy eater for months and months since I became vegan – until this week when I made that Pinterest candy turkey thing (well, actually I made 30 of them, and attached them to cookies for a church dinner). I’m with you on the cleanse, though – and will try to do this as best I can (hoping I have or can find the necessary ingredients in this small town). Unfortunately, I made my very first vegan, dairy-free, gluten-free (but NOT sugar-free!) pumpkin cheesecake yesterday and it had to chill overnight. I might just “slip” and taste it today when I serve it to everyone else. :-) Fortunately, however, I had my usual green smoothie this morning. :-) Love you and your blog, Leanne! c@

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Leanne Vogel (Healthful Pursuit)

Hey Cat! You’re right on that… I’m done with all of the chocolate and candies, too. Sounds like you made quite the delicious sounding recipe last night, wow! Was the cheesecake made with cashews?

Every little step helps – green smoothie here, homemade juice there… I’m sure you’ll be rockin’ it in no time!

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cat

Yep – cashews blended with (I’m sure very, very low fat – yeah, right) coconut cream from a can of full-fat coconut milk. Speaking of coconut milk, I need to check to see if that’s “avoid” on the list this week. I made butternut-pear pureed soup for lunch, but it has lite coconut milk in it. Since I had spinach in my smoothie for breakfast, I opted to pass on the “suggested” spinach soup for lunch. I’m here again to peruse what’s for dinner. :-) c@

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Leanne Vogel (Healthful Pursuit)

Yum, sounds great! Coconut milk is fair game. There are a couple of recipes that have almond milk, too. The less processed the better. Instead of almond milk, I’m using homemade flax milk in the soup today.

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Dana

I am in! I did a 30 day cleanse similar and now that its been two months I need to get my body back in gear from sugar ugh! This is awesome! You should start doing this on your site for a fee because the group I was in we paid you deserve it. We could be your test group now :)!

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Leanne Vogel (Healthful Pursuit)

So happy that you’re joining, Dana!

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Fiona @ Lost Garden

Looks great, Leanne!
I think I’ll start in full force tomorrow though, so I have some prep time for grocery shopping, making lunches and such.
I’ll be sure to use the #twoweekcleanse tag on instagram and twitter!
Thanks for putting this together!

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Leanne Vogel (Healthful Pursuit)

Awesome. Can’t wait to see the food you create, Fiona!

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Amanda

I’m so excited for this! I am unable to start this week, but I think I’ll take this on next week. What are your thoughts on black coffee or tea during the cleanse? Will your suggested meals leave plenty of energy for exercise?

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Leanne Vogel (Healthful Pursuit)

Sounds like a solid game plan. For tea, best to stick to herbal – chamomile, peppermint, licorice (for your liver). As for energy for exercise, it depends what type you’re doing. I’m planning to continue doing 1.5 hours of hot yoga per day and feel that the plan will support me no problem. If you feel the plan is a bit thin for your requirements, you could kick things up a notch with extra roasted squashes and other root veggies. Have fun!!!

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Maya

I love support systems. Great motivation Leanne. I’ll gratefully join you and your readers on the cleanse. I’ll have to begin tmw as I have already packed a homemade lentil dhal for dinner today haha. I’ll be adjusting my protein intake for my workout days. Thanks for putting this together Leanne! Much appreciated :)

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Leanne Vogel (Healthful Pursuit)

That’s great. I’m so happy you’re joining in, Maya!

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Maya

Quick question… May you please clarify the use of pea protein on day 7, since it is considered a legume, are you making an exception to aid in transition as the cleanse concludes? Maybe using yellow split peas in soups for example be acceptable in this case as well? Thanks! :)

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Leanne Vogel (Healthful Pursuit)

Hi Maya – you got it, it’s a transition from week 1 to 2 where I start to enjoy legumes. I hope that helps!

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Teresa DS

Thank you for laying out an easy to follow cleanse program. I’ve been following a plant based diet for nearly a year now and juice in the morning, but I feel this 2 week plan will be great clean up for my body. My only concern is consuming enough high net gain foods to support my highly active lifestyle, but that’s something that can easily be adjusted I suppose! Also, all of these recipes look delightful so I shared this program on my vegan cooking blog (solidindecision.tumblr.com) so my followers could consider going on this plan as well without having to give up great taste! Once again, thank you Leanne(:

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Nathalie

I will join too! :-) It will be good for me!

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susie

Hi Leanne,
I am a bit confused about the “no sugar or sugar substitutes”. I looked at day 1, the first meal and it uses date sugar. Later in the week I noticed liquid stevia. Are we supposed to use that meal plan but alter the recipes? Thanks~

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Leanne Vogel (Healthful Pursuit)

Hi Susie – thanks for mentioning this. Very few of the recipes will need to be altered, but just slightly. I’ve listed most of the changes in the PDF document but missed a couple like the egg whites in the cup-cake on day one (there is an all apple-sauce suggestion in the recipe) and the liquid stevia in the ginger nectar juice. All very simple to remove/replace. I hope that helps!

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Christine

After eating too much Halloween candy I think this is just what I need!

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Abby

I would love to do this program, but I’m curious if this is ok to do while pregnant?

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Leanne Vogel (Healthful Pursuit)

Hi Abby – it would be best to check with your doctor before you change any of your dietary habits. Without you being a client of mine and knowing your health status, I can’t say with 100% certainty that this cleanse would be good for anyone, including someone who is pregnant. I hope that helps :)

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Amy

After standing in the kitchen discussing a juice fast with my reluctant boyfriend I came across this, much better! Thank you!

I wanted to know where quinoa (as it’s not technically a grain), tofu and tempeh stand. All ingredients I often add to salads.

I’ve also decided to cut coffee from my diet, which is very scary! As a student I think of it as my daily fuel. Do you recommend decaffeinated green tea?

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Leanne Vogel (Healthful Pursuit)

Good compromise, I think! I’ve chosen not to have quinoa or amaranth, both technically seeds but they still do have small traces of gluten (not the gluten we know from celiac/gluten sensitivities but still can aggravate the digestive system).

As for tofu and tempeh, I’ve considered them as “beans/lentils” which I haven’t included in this first week of the program, but they’ll be added into the second week.

And decaf green tea… it depends on the process the tea undergoes to become decaffeinated. You may be better off just sticking to an all natural green tea.

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Cassandra @ TheScienceofFood

I’ve never done a cleanse before but I was actually thinking of doing one pre- and post- christmas holidays since I won’t be able to have complete control over food while I’ll be staying with my family. I think I’ll do week 1 the week before Christmas and if it goes well I’ll do week two start of January. I’ll be sure to come back and try any of the recipes that qualify as raw vegan.

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Danielle

I definitely need this cleanse, but I’ll be starting a little later. I noticed in one of the comments that you recommend leaving coffee out, but do you think it would be okay to have one cup of either white or oolong tea in the morning? I have a 7 month old and a 2 year old who consistently get up at 5:30 a.m. and I don’t think I’m ready to kick the caffeine habit just yet, haha.

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Leanne Vogel (Healthful Pursuit)

haha fair enough, Danielle. Do what you feel is best for your body :) I think a little white tea would be fabulous, and a far better option than coffee!

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Tatiana

Heyhey

When we’ll you guys start?
I can’t join right away … tomorrow is my birthday, I’m going to Disneyland on Saturday and all our meals are prepared / planned for this week.
But I will definitely join on next Sunday / Monday :)

Thanks for sharing

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Leanne Vogel (Healthful Pursuit)

Happy (early) birthday, Tatiana! Can’t wait to hear how the cleanse goes for you when you begin :)

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Tatiana

Thanks !

By the way, how much nuts should we eat per day to balance the lake of animal proteins and beans ?

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Leanne Vogel (Healthful Pursuit)

No worries. I plan to do about 2 tablespoons of hemp or chia each day along with a handful or so of nuts/seeds. Cleanses are generally lighter than everyday eating so I will be eating less than normal. Carbs, fats, proteins, all intake will be lower than what I normally eat, at least for week 1. I hope that helps!

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Tatiana

It does. Thank you

Dana

I started Eat to Live again today, which has a lot of the same principals. It’s definitely time to clean out my body for winter. I’m also adding an unlimited yoga monthly subscription to the mix. This post was perfect timing!

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Miryam

Hi, I’d like to do the detox with you, thank you very much! :))

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Suzanne

I’m just curious: what is the rationale behind leaving 12 hours between dinner and the following breakfast?

Thanks !

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Leanne Vogel (Healthful Pursuit)

It helps to actually give our bodies time to rest between days of eating. I find my digestion, as well as the digestion of my clients, is improved when we leave ample space between dinner and breakfast. I hope that helps :)

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Daniella

This looks awesome! I can’t do this right now since I’m pregnant and need a LOT of protein in a day, but I want to follow some of the guidelines like more fruits and veggies!! I just got a vitamix and want to try their version of juicing. I like the idea that you still get the fiber and don’t have as much waste. Do you do traditional juicing?

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Leanne Vogel (Healthful Pursuit)

I’m glad you’re joining us in your own way, Daniella. I use a juicer for my juices but have tried vitamix juicing a lot! You’re right, not a lot goes to waste that way.

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Michelle

This looks like an awesome plan. I was just looking for something to clear up my skin and clean up my eats and this is very similar to a couple other guidelines I have found to cleanse your digestion and organs. I am super excited and starting tomorrow. Cant wait to bring the juicer back out. I got back into yoga again and I had forgotten how much I love it. It calms me completely. Thank you so much for the inspiration and delious recipes!! Hope your enjoying Montreal.

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Leanne Vogel (Healthful Pursuit)

Hi Michelle – I’m so happy that you’re joining us! Don’t forget to share your cleansing meals on Twitter and Instagram with the hashtag #twoweekcleanse for a chance to win a $50 gift card to Upaya Naturals. Can’t wait to hear how it goes for you :)

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Allyson

I have been feeling the need for a cleanse for a couple weeks now. This looks perfect!! i can’t wait to get started and hopefully end up with some more energy!

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Leanne Vogel (Healthful Pursuit)

That’s great Allyson, I’m glad that you’re joining us!

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Krystle

Wowie! This is awesome! I am very much looking forward to this :)
Do you think we should exercise while on this cleanse? I feel like I definitely will be consuming a lot less calories than usual.

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Leanne Vogel (Healthful Pursuit)

Hi Krystle – that’s a great question. If you’re training for a huge event… probably not. But if you’re doing yoga or something lighter (as I am right now) then it should be okay. Best to make changes to the plan if you feel it needs extra nutrients if you’re doing hardcore workouts. Hope that helps :)

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Kate

Hi Leanne,

You answered my call on this one…literally. Monday morning I woke feeling like I’d reach my rock bottom of poor eating gone awry. My body knew and now my mind was finally ready to do something about it. I immediately sent my best friend a message detaling my woes and ended with “I need an official cleanse”. Less than an hour later I check my email and found your two week cleanse newsletter! I was creeped out at first (haha) and then thrilled to get started. I needed a push in a big way and this was exactly it. Before I could let myself talk my way out of it I started jotting down my grocery list. I went out last night and did all my shopping for the first 5 days. Today was my first big day…so I’m a day behind technically. The shopping and planning is a commitment but nothing I am a stranger to. It’s just been a while since I’ve been conscious about anything food related. It feels good to be back on a healthy track. And like others have commented – this isn’t a liquid starvation cleanse that leaves you feeling weak and deprived. I love the idea of eating more small meals throughout the day. That is probably the biggest challenge for me with my schedule but I’ll be doing my best to stick to it. Thank you for being an inspiration and motivation to us all!

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Krystle

Thanks for the response Leanne!
One more question. We’re not allowed to have milk or yogurt right? Is that considered “animal protein”? There are a lot of drinkable yogurts here haha.
Also, no soymilk seeing that it’s from soyBEANS?

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Leanne Vogel (Healthful Pursuit)

I’ve chosen not to have any dairy for week 1 as it is considered animal protein, yes. And you’re right on soybeans as well but almond milk is fair game!

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Hanna

hello! love your ideas and recipes, i have made many recipes from your blog and have loved them all! :), i have been looking for a cleanse like this one and i am excited to try it. I am just wondering however how far in advance you make your juices? for example, i thought that juices should be drunk right away, and not stored in the fridge overnight. So, i was just trying to figure out how to incorporate juice into my working days, this might take some more planning and thinking over on my part…any thoughts? :)

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Leanne Vogel (Healthful Pursuit)

Hi Hanna! It’s great that you’re going to be joining us. I wrote all about juicing on this post: http://www.healthfulpursuit.com/2012/01/healing-and-repairing-my-digestion-part-ii/ it includes how to make juices in advance and how to store them. I hope that’s helpful for you!

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Jordan

Hello :) I would love to join this challenge. However, I don’t own a juicer :( and was wondering if you had any suggestions as to what I could do to make up for the lack of fruit/veggie servings? Would more smoothies work?

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Leanne Vogel (Healthful Pursuit)

Hi Jordan – so happy that you’re joining us! Yes, extra smoothies will do the trick and and some steamed vegetables. If you have a powerful blender, you can try to make whole food juices. I shared about how to make them in my post yesterday. Can’t wait to hear how it goes for you!

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Tammy

Hi! How do I find the “new recipe” recipes for the two week cleanse? Thanks!

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Leanne Vogel (Healthful Pursuit)

Hi Tammy – they are being posted all this week, beginning with yesterday, then today. You can see them in the top bar that says “recent posts” I’ll be updating the meal plan at the end of this week with the links. Hope that helps!

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Kate

Hi Leanne,

Day two and I’m feeling better already. I think the hardest part for me is craving sugar/sweets. I was having an internal debate with myself after lunch over sneaking a few raisins into my mouth. Something about right after lunch is my weak point of the day. Yesterday I kept repeating a mantra in my head that my body is full…my mind just needs to become fuller. I know its been said the average craving only lasts 20 minutes but I swear I was still dead focused on a sweet (any sweet!) over an hour later. Do you have any suggestions on how to stave off/thru the sugar cravings? I want to be true to myself and this cleanse – would a naturally decaffeinated fruit tea be allowable? Or do you have any advise on how to win this battle in my head, lol!

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Leanne Vogel (Healthful Pursuit)

Hi Kate – glad to hear things are going relatively well, minus your persistent cravings. I’m the same way, cravings after lunch are the worst for me, and I’m a raisins gal, too. I find the best way I’m able to avoid snacking on a handful of sweet things when I’m not even hungry is to just get out of the house! I take the dogs for a walk right after I finish my lunch. By the time I get back to my desk I no longer have the urge to snack.

Herbal fruit teas are great! I’ve been preparing a couple of cups per day of them to help with my sweet cravings, too.

Hope that helps!

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raechel (rebel grrrl kitchen)

This sounds like a truly perfect cleanse plan! I love any cleanse that allows actual eating. ; )

Unfortunately, this is the first time all week I’ve had time to catch up on my favorite blogs, so I missed this start date. I’ll bookmark it and try it out another time though!

Thanks for providing us this great plan!

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Leanne Vogel (Healthful Pursuit)

Hurrah for actual eating! I’m a fan :) There are lots of people joining next week, or the week after Christmas, so you won’t be alone!

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Rosanna

Let me just say that I love your blog.. I have recently decided to remove gluten from my daily diet. I didn’t have a huge intake of wheat or rye grains but the little that I ate was enough to make me feel bad. It’s time for another cleanse and I was looking for a different way from a bottle juice that after day 2 I would hate . Love your plan and too bad I didn’t start it this past Monday, but for sure I will after Thanksgiving week.
I will keep you posted and thank you again!!!

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Leanne Vogel (Healthful Pursuit)

That’s great, Rosanna! I’m looking forward to you joining the cleanse after Thanksgiving :)

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Jennifer

Hi Leanne,

Is this safe to do if I’m breastfeeding? I’ve know you’re not supposed to cleanse while nursing, but will this cause any toxins to be released into my milk supply? I’m already on a gluten, dairy, soy and refined sugar free diet.

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Leanne Vogel (Healthful Pursuit)

Hi Jennifer – best to ask your doctor but from my experience… no. The toxins is something you need to worry about and also the reduction in calories. Breastfeeding Moms still need upwards of 400-500 extra calories per day (depending on how long it’s been since you gave birth), so going on a reduced calorie diet will make you feel like garbage really, really quickly. Best thing may be to increase your fresh juice intake and smoothie intake and join in the cleanse that way. I hope that helps :)

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Minna

This sounds great and way more better for me and my body than some odd detox plans I’ve heard before. :D Just what I’m looking for! I’m planning on to do this at the beginning of the new year. Maybe change it little bit so it’s good for me. :) Thank you! I’m sure this is a great help and good base to my cleanse.

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Minna

Oh! I forgot this from my previous message, sorry. I don’t have a juicer and I’m also not very interested of bying one. Is there any other way to make my own juice or can I just have smoothies instead? I hope I can still do the cleanse. :/

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Leanne Vogel (Healthful Pursuit)

Sure thing, I answered that question and many other cleanse questions here if you wanted to give it a read. Glad you enjoyed the post!

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Wendie

When I click on week 1 cleanse the images all bring me to the North Pole juice recipe and no other recipe’s to check out. What am I missing?

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Leanne Vogel (Healthful Pursuit)

Hi Wendie – it could be that you don’t have the latest version of Adobe Reader on your computer. If that’s the case, you just need to update it before the document can be viewed properly. It’s a free update offered by Adobe.

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Becca

Good for you in challenging yourself with this cleanse! I hope you learn lots from it.

However, I am really surprised that you’re not including good sources of protein in the cleanse (nuts aren’t a complete source of protein). Whenever we do any sort of ‘body cleaning’ we need protein to repair the body. Especially gut repair. Every enzyme and molecule in our body depends on protein; especially those involved in the detox pathways. What would be the harm in adding some protein powder to the smoothies and juices, or a wild piece of fish once a day?

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Leanne Vogel (Healthful Pursuit)

Thanks for sharing your thoughts, Becca. I’ve found that my body does best with cleansing when I remove animal proteins and pulses. Of course this may not fair well for others, but I’ve found that in short spurts of a couple of days; in this case a week, that the combination of soaked nuts and seeds as well as massive amounts of vegetables more than allow me to meet my protein requirements. I’ve been eating about 4 cups of kale per day. That alone is about 12 grams of protein so I have no concerns. But yes, there are so many ways you can cleanse and I recommend that people do what they feel is best for their bodies.

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Cathy

Hi Leanne,

I’d like to try your cleanse but when I click on the meal plans nothing happens so I can’t read them. Any suggestions?

Thank You!
Cathy :)

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Leanne Vogel (Healthful Pursuit)

Hi Cathy – it’s probably because you do not have Adobe Reader installed on your computer. It’s required to read the file. Here’s a link to grab it, it’s free! http://get.adobe.com/reader/

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Tatiana

First day …
Doing good, but as I have smoothies almost every morning, no big changes for now. Challenge will be tonight as my sister in law and her husband are visiting.

No lemon on hand this morning, so I go with herbal tea, a nice blend from Lov (http://www.lov-organic.com) : aniseed, fennel, liquorice, cardamon, ginger, cinamon, pepper, cloves along with, as my morning snack, few nuts and a nice clementine.

Have a good day, and enjoy week 2

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Aprilruthie

GREAT guidelines! I am starting a ten day detox in two days and am going to incorporate some of your approaches (for my last detox I consulted with an ayurvedic practitioner and natropath first and catered to needs specifically for my body type and health issues- it was rad! This time I am going to experiment with some different strategies. Thanks for the great resources!

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Minna

Is it really good to drink that much water + all the water in fruits and veggies per day?

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Elizabeth Hodges

Its so funny you posted this because I wanted to start a liver cleanse/detox next week! I wanted to see your recipes, but when I go to the PDF, all of the pictures take me to the same recipe (one of the green drinks). Anyway, is there another way that I could view these recipes? Thanks!

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Leanne Vogel (Healthful Pursuit)

Hi Elizabeth – it’s probably because you don’t have the latest version of Adobe reader on your computer. For an update, head over to http://get.adobe.com/reader/ It’s free and if you can view PDFs you already have it on your computer, you probably just don’t have the latest version. Hope that helps!

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Krista

I was hoping to find a grocery list for this. That would have been really handy. Pretty please?

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Leanne Vogel (Healthful Pursuit)

Hi Krista – haha totally understand where you’re coming from. I offer grocery list plans with my meal planning subscription program but didn’t include them in this free meal plan. I hope you understand :)

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Terry

I am doing a cleanse for the first time following your two week cleanse program. I was wondering if caffeine intake was allowed.

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Leanne Vogel (Healthful Pursuit)

Hi Terry – I chose not to consume any caffeine on this cleanse. I hope that helps!

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sarolabelle

What kind of supplements should we take (if any)?

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Leanne Vogel (Healthful Pursuit)

I took the usual throughout, nothing fancy. Here’s a list of the supplements I take and why: http://www.healthfulpursuit.com/2011/06/supplements-essential-vs-nice-to-have/

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sarolabelle

Thanks! Also (not sure if you saw my other comment) but the week two still has the “new recipe” blue squares. FYI. :)

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Leanne Vogel (Healthful Pursuit)

Thanks for the heads up, I didn’t see that comment. I’ll have to change that. Thanks!

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Kerri

Hi Leanne, My husband and I are starting your 2 week cleanse tomorrow and I have two questions. First, two of the recipes on the first day contain ingredients derived from soy (the dressing for the bowl has soy sauce, and the soup has Braggs liquid aminos. Do we omit these items? Is there a substitute? Second, the second week meal plan is missing one item for each day 8-12. Can you let me know what recipes we should use on those days? Thanks so much! I am very excited to begin the cleansing process tomorrow!

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Leanne Vogel (Healthful Pursuit)

Hi Kerri – sorry for the confusion on this! Week 1 – yes, please omit or use coconut aminos (like braggs soy but without the soy). For week two, go ahead and refresh the post, I’ve added those recipes in there. Not sure what happened but they’re there now! Can’t wait to hear how the cleanse goes for you!

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Kerri

Thanks Leanne! The recipes are all there now. Also thanks for the tip regarding the coconut aminos. I was able to pick some up yesterday.

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Leanne Vogel (Healthful Pursuit)

Oh great, I’m happy that it worked out for you. Can’t wait to hear how the cleanse goes!

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Nanna

Hi Leanne.
Im new to healthful pursuit, but not to healthy eating. I am having quite severe digestion issues, and really want to try a juice cleanse :) I think it might be caused by eating too much meat. I have not eaten gluten for a year. I very rarely eat sugar, and have just recently cut out lactose. I’m leaning towards a more vegan diet (including eggs and fish though). I sold my juicer when i bought my Vitamix, so I’m not able to juice. When I make my Vitamix juices, I do love that I get a lot of fiber. But do I not need this fibre when I’m on the juice cleanse – I mean is it best for my digestion to be completely without for a few days. And in that case, why would that be?
I would love to see a Naturopath about it, but the two i’ve seen, have only suggested more supplements. So i hope that doing a juice cleanse for some days will help me.
Thank you for a great blog – I’ve spend most of today looking around here :)
Nanna,
Denmark

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Leanne Vogel (Healthful Pursuit)

Hi Nanna – thanks for stopping in and saying hello! It depends on what type of digestive issues one is suffering from. For me personally, if I’m having a hard time going the last thing I’d want to do is go on a full-on juice cleanse. Instead, a whole food juice (made with a vitamix) is better. If I know I’m lacking nutrients; say if I was sick for a long time or feel that I’m going to get sick, I’ll do a couple of days worth of juicing. Hope that helps!

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Lindsay

I’m really loving your two week cleanse but the first week’s PDF links are not working for the recipes. Is there any way you can fix it?

THANKS!

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Leanne Vogel (Healthful Pursuit)

Hi Lindsay – I just checked all of the links and they seem to be working. I believe on Facebook you said that the week two links were okay? If you’d like, I can send you an email with the PDF?

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Lindsay

If you could email me the PDF for week one that would be awesome! Thanks!

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Leanne Vogel (Healthful Pursuit)

Done and done :)

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Adam

Leanne,
My wife and I have been doing your cleanse for four days now and it’s awesome! I can’t believe how “not hungry” we are… I really thought I would be hungry all of the time and that is just simply not the case. One question i do have, and i’m wondering if it’s due to the toxins, is that my legs are really sore/cramped all of the time. Not sure if you have heard of this before…but wanted to ask… i am fairly active (cycle, run..multiple times a week) and really never have discomfort like this…. any thoughts you have would be great.
thanks again!
adam

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Leanne Vogel (Healthful Pursuit)

Hi Adam – great to hear that you and your wife are enjoying it! Have you chatted with your doctor about going on a cleanse? Is your health a-ok to be doing something like this? A couple of thoughts come to mind with the leg cramping, one of them being not getting enough protein. I developed this plan for myself based on my own activities – light yoga, lots of napping, etc. If you’re still running and cycling you may not be getting enough nutrients to fuel those activities so you’re cramping up. Hope that helps!

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Jnet

I know I’m late but I’m excited to try your cleanse!!!
Do you happen to have a list of foods/ingredients needed for the next two weeks on hand?

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Leanne Vogel (Healthful Pursuit)

Hi Jnet – never too late! I didn’t put together a shopping list for this cleanse. It was something I offered as a little extra to my meal planning subscribers at the time. Enjoy the cleanse!

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Laura

The links on the pdf aren’t working for me. They all link to one juice. Any tips?

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Leanne Vogel (Healthful Pursuit)

Hi Laura – you require the most recent version of Adobe Reader to view the meal plan. It’s a free download and update on the website. Hope that helps!

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yumy

Hi Leanne, thanks for your advice in getting of a form of a new healthy lifestyle, I will do this cleanse program after the 3 Day Green Juice Cleanse, I will share my experience after it! thanks again

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Jennifer

I have been recently diagnosed with Adrenal Fatigue following being sick for 2 years and developing several severe food allergies! I’m understanding that with Adrenal Fatigue fruits should be limited and especially the type. However, it seems to me to cleanse my system and start fresh treating this Adrenal Fatigue that a cleanse would be a good idea. Can you tell me, should I do a cleanse at this time, and if so, should I replace the citrus fruits in the juices with others that are Adrenal Fatigue Diet friendly? Thank You, this is all new territory for me!

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Leanne Vogel (Healthful Pursuit)

Hi Jennifer – best to check with your healthcare provider on this one. Adrenal fatigue is very touchy. Sorry I can’t be of more help!

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Caroline

It looks like I will be starting this cleanse again next week! I would like to get my husband on board too as a support person; however he is a carnivore-big time. Is there a way I can pump up his protein intake during the first week to help him out, or would that defeat the purpose?

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Leanne Vogel (Healthful Pursuit)

Hi Caroline – if he generally doesn’t eat very “well” then it would be an improvement in his diet, therefore he would cleanse slightly. For extra protein, I would stick with fish and poultry. Definitely not pork or any red meat. Eggs would be good, too. It may just be a mind thing for him… so you should be able to serve just a little here and there and be fine. Enjoy!

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Caroline

Thank you for that advice. We might have another friend on board to do it with us. Strength in numbers, right? This will be my second time doing this cleanse. I’m actually looking forward to it!!

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Leanne Vogel (Healthful Pursuit)

That’s great! Have a really great time (yes, it’s definitely better doing cleanses with your pals!)

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Irina

Hi, Leanne! I’m happy i found your blog, your posts and recipes are just so helpful! I know that this cleanse program was a while ago but could you please tell me how i can participate? I don’t understand how i can find all the recipes indicated in a meal plan? The pics should be clickable?

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Leanne Vogel (Healthful Pursuit)

Hi Irina – the pictures are clickable, you just may not have the most recent version of Adobe reader. You can update it for free on their site ;)

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Leanne Vogel (Healthful Pursuit)

Excuse my non-bio chem take on it (my sister was always far better at science topics than me!) basically, there was a compound in it that they converted into a carcinogen. I don’t believe it’s been proven that this same conversion can be made in our bodies, but it, combined with how I felt when ingesting it, and many of the information out there on it’s potential toxicity, I just decided that it wasn’t right for me.

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