P R E P A R I N G F O R Y O U R C L E A N S E

s o l c l e a n s e

Welcome to your Sol Cleanse

Hello beautiful,

Before we begin this big, full and expansive cleansing process, we encourage you to take a pause and thank yourself for your courage and willingness to step up and take your health into your own hands. This program is all inclusive so you’re about to be equipped with so much more than just pure organic goodness. It’s not just your body that will be shifting, but also your mind, emotions, habits, rituals and willpower.

Because if nothing changes, nothing changes.

With love,

Miri & Liss x

We’re passionate about providing a fully inclusive service that gives you everything you need to succeed, no matter what your reason for cleansing is.

Returning to the purity of organic nourishment grown for you by our earth fills your body, physically and metaphysically, with the life force you require to thrive.

It is our pleasure and our privilege to work with the earth, it’s resources, our farmers and our community in an ethical and sustainable way so that you can reap the healing benefits of our high vibrational offering.

What is included?

We want you to have the best possible experience with your cleanse and get as much out of it as possible, so we have compiled this step-by-step guide for you to follow. Preparing now will make your cleanse journey so much smoother and will really optimise your results.

This guide includes:

- Preparing the logistics of your cleanse

- Preparing your body for your cleanse

- Preparing your environment for your cleanse

- Preparing your mind for your cleanse

- Cleaning up your eating habits for your cleanse

- Advanced preparation tips

- Pre cleanse recipes

- Pre cleanse routine guidelines

- Pre cleanse checklist

Let’s get into it!

Preparing the logist ics of your cleanse

P L A N Y O U R C L E A N S E S C H E D U L E I N C L U D E Y O U R P A R T N E R / F R I E N D

P L A N Y O U R H O U S E H O L D M E A L S C L E A R O U T Y O U R C U P B O A R D S

• Clear your schedule of social events that involve eating• Plan to be kept occupied, but not too busy and if you need to

rest you are able to. Avoid stressful or strenuous situations • Book in body therapies like yoga, meditation, massage,

acupuncture or a colonic to enhance your cleanse journey• Schedule in “me time” to do your daily inspiration activities,

journal, be still and practice listening to your gorgeous body • Rest and relaxation is essential for healing, so favor early

nights, white space, or even a day time nap

Experience tells us that it’s MUCH easier to cleanse when you have a cleanse buddy. Beyond that, if you have your housemate or partner onboard it also helps you to stay on track with your fresh healthy lifestyle when you finish your cleanse as well. You’ve just ordered your cleanse - who can you get to join in?

You are welcome to give them the code “solcleanser” to use for free delivery with your cleanse - only valid for deliveries to same addresses.

If you haven’t managed to get your partner or house mate on board, plan how meal times are going to run so you’re not lured into temptation. If you have to prepare food for your family while you’re cleansing, plan the meals now and pre-prepare and freeze them to make things as easy as possible for you.

Tips - if you do have to cook, cook a tried and true no-fail meal so you don’t feel the need to “taste it just in case”

You really don’t need those Tim Tams, chocolate, chips, or (fill the gap with your favorite snack) peeping out at you when you are trying to cleanse.

Clearing your cupboards of junk foods that don’t serve you will also make it so much easier to stay on track when you come off your cleanse. You may also like to think of other ways to reduce clutter in your house to really embody the energy of cleansing.

Preparing your body

H Y D R A T I O NBoost up your hydration levels by drinking plenty of water to support toxin elimination. Make sure the water is high quality spring or filtered water - preferably alkaline if possible. Drinking warm water with lemon first thing in the morning will kick start your detox.

M O V E M E N TSweat is one of our elimination pathways for toxins, so get your body moving. This also helps lymphatic stimulation, blood flow and releases stagnant energy in the body. Getting a solid sweat session in before your cleanse and replenishing fluids adequately after will improve your detox and make you feel amazing.

B R E A T HDid you know your breath is your body’s most efficient form of detoxification? You will receive guidance on breath work throughout your cleanse. For now focus on deepening your breath - so longer and slower breaths.

O R G A N S U P P O R TConsider taking herbal supplements, or drinking a herbal tea, like our Be Light Tea to support the liver and kidneys. Spirulina is a powerful supplement to help detoxify heavy metals and pollutants from the blood. You can introduce probiotics and fermented foods to feed the good bacteria in your tummy and tongue scraping to eliminate toxins from the digestive tract.

Preparing your outer world

S K I NYour skin is a key pathway for elimination so lets make sure it’s functioning and ready to go. Exfoliation is an effective method for skin detoxification so you might like to try a body scrub or dry body brushing to remove old, dead skin cells. Explore our helpful cleanse aids here.

Consider looking at what is in your skin care products. Not only is the skin an important organ for elimination, but it also absorbs EVERYTHING you put on it into the bloodstream, so reduce the amount of toxins entering your body by using natural products on your body as much as possible. Explore our pure skin care here.

E N V I R O N M E N TYour cleansing efforts may have less effect if your environment contains toxic contaminants that are putting more stress on your endocrine system. Cleaning products, artificial air fresheners, laundry detergents, perfumes, conventional skin care, insect repellent and so forth contain loads of toxic chemicals that wreak havoc on your endocrine system.

The purpose of a cleanse is to undo some of this exposure, so use this as an opportunity to audit the products you use on a daily basis. There are so many wonderful, sustainably sourced alternatives for so many of the products you use. Our favorite products are doTERRA essential oils because you can create hundreds of natural solutions with some key oils and basic household ingredients.

Preparing your mind

M E D I T A T I O NBefore we move forward with your detox, let’s create some space and awareness of what you are wanting to create out of your cleanse.

J O U R N A L I N G P R O M P T STake some time to create space and write out some words from your heart. Try to let the words flow straight out of you to stop yourself from second guessing or judging your thoughts and intuition.

How do I feel in my body/mind/heart?How do I want to feel?What is stopping me from feeling this way?What action can I take to feel this way?What is my mantra to help me embody how I deserve to feel?

I N T E N T I O N S E T T I N G W O R K S H E E TIn your welcome email, you received an intention setting worksheet to complete. Do this before your cleanse arrives so you have the clarity to tailor your cleanse experience to match your intention.

Y O U R 1 0 M I N P R E - C L E A N S E M E D I T A T I O N

Cleaning up your eating habits

Finally and most importantly, look at cleaning up your diet in preparation for your juice cleanse. This will gently ease you into your cleanse and help you go deeper into your detox. You’ll reduce the severity of any detox symptoms such as headaches or feelings of nausea. See some sample recipes in the following pages for ideas.

Eat lots of fresh fruit and vegetables,

particularly leafy greens to alkalise your body

and start a gentle detoxification.

Eat as much organic food

as possible to start reducing the toxic load on your body. If this isn’t an option, you can soak your

produce in apple cider vinegar or produce

wash.

Avoid sugar and processed

foods as much as possible: white bread,

biscuits, pastries, packaged foods, foods with additives

and preservatives and things you can’t

pronounce.

Avoid dairy and

gluten - you might consider going dairy

and gluten free as these are common irritants

for the digestive system.

Focus on eating whole foods,

just as nature made them. Keep it simple! As well as

fruit and veges, include nuts, seeds, high quality oils (like olive oil, coconut oil, avocado oil), and

if you are going to have grains make sure they are whole

grains such as brown rice or quinoa.

Reduce your coffee intake if

you’re a coffee drinker - believe me you will thank us for this one. Start by cutting

down gradually and then replacing with green tea or similar until you’re ready to come off caffeine all

together.

Reduce meat intake,

entirely if possible, or only

have white meat.

Avoid all alcohol.

Advanced Preparation Tips

Replace one or more meals with a liquid meal to start getting used to the feeling of eating light. For example for breakfast have a green smoothie, or for dinner have a soup or broth (see Pre-Cleanse Daily Routine below for recommendations).

You could try intermittent fasting, where in a 24 hour period you have 8 hours of eating and 16 hours of not eating. For example if you have dinner at 6pm, you wouldn’t eat again until 10am the next morning.

Book yourself in for an Infra Red Sauna session a couple of days before your cleanse is due to begin to sweat out toxins and heavy metals. Remember to rehydrate adequately as the sauna will deplete your fluids.

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Pre-Cleanse Recipes

Pre-cleanse breakfast recipes

O V E R N I G H T O A T S

INGREDIENTS

1/2c Oats1 Apple grated1 Tbsp Raisins1/2tsp cinnamon1/2c Water

METHOD

Mix together all ingredients. Refrigerate overnight in a covered container or a jar. Enjoy in the morning - great for a brekkie “on-the-go”.

OPTIONAL

• Top with some berries, organic coconut yoghurt or shredded coconut.

• Add seeds (chia, flax, sunflower, pumpkin), nuts (almonds, hazelnut, walnut) or shredded coconut to the base mix.

• Substitute water for coconut water or “mylk” - e.g. rice, oat, or almond milk.

B A S I C G R E E N S M O O T H I E

INGREDIENTS

1 handful of greens(kale and/or spinach)1 banana1c water, coconut water, or freshly squeezed apple juice

METHOD

Put all of the ingredients into a blender and blitz until smooth and creamy.

OPTIONAL

• Add seeds like (chia, flax, sunflower, pumpkin, hemp) or nuts (cashews, almonds)

• Add or substitute fruit (mango, blueberries, strawberries, raspberries)

• Add avocado or a teaspoon of coconut oil

M O R E B R E A K F A S T O P T I O N S M O R E S M O O T H I E O P T I O N S

Pre-cleanse morning tea / snack recipes

G L U T E N F R E E T O A S T W I T H A V O

INGREDIENTS

2 slices Gluten Free bread*1 ripe avocadosalt + pepperfresh parsley or basil

METHOD

Toast your bread and slather it with avocado. Season with salt and pepper to taste and top with chopped fresh herbs.

OPTIONAL

• Squeeze fresh lemon or lime over your toast• Add a sprinkle of spiced dukkah over your toast

* If possible select a brand of gluten free bread from your local health food store that doesn’t contain a big list of additives.

V E G G I E S T I C K S W I T H H U M M U S

INGREDIENTS

1 can chickpeas, rinsed2 tbsp tahini2 tbsp lemon juice3 tbsp olive oilSalt and pepper to tasteCarrot, celery, cucumber or capsicum sticks for dipping

METHOD

Place all hummus ingredients in your blender and mix until smooth. Add filtered water to get your desired consistency. Refrigerate. Dip your veggie sticks in and enjoy!

OPTIONAL

• Add to your hummus: clove of garlic, sprinkle of paprika, rosemary sprigs, coriander or parsley.

M O R E M O R N I N G T E A & S N A C K O P T I O N S

Pre-cleanse lunch / dinner recipes

B R O W N R I C E / Q U I N O A S A L A D

INGREDIENTS

1/2c Quinoa or Brown Rice Olive oil or similar 1/2c Lemon or ACVSalt and Pepper to tasteYour choice of Raw Fresh Vegetables: capsicum, carrot, tomato, onions, kale, avocado, parsley, baby spinach, rocket. Your choice of Nuts & Seeds: sunflower seeds, pumpkin seeds, pine nuts, walnuts

METHOD

Cook quinoa or brown rice. Allow to cool (or cook the night before) and stir through olive oil a squeeze of lemon or apple cider vinegar, and salt and pepper. Add your choice of vegetables, herbs, nuts and seeds. Be as creative as you like, or as efficient as you like (e.g. what is in your fridge, use that!)

NOTES

The combination of grains and nuts or seeds will give you a complete protein.

V E G G I E S W I T H S E E D S + C A S H E W S

INGREDIENTS

2c of your choice of chopped vegetables: broccoli, zucchini, beans, cauliflower, bok choy, carrot, corn, peas.1Tbsp sesame seeds1Tbsp cashew nutssalt and pepper

METHOD

Steam or lightly boil vegetables. Stir through the sesame seeds and cashews. Season with salt and pepper, and/or optional 1tsp sesame oil and 1tsp tamari.

OPTIONAL

• Add a teaspoon of honey to the mix if you like it sweet or bonus - use naturally sweet vegetables like carrot, corn, and capsicum.

M O R E S O U P & S A L A D O P T I O N S M O R E M A I N S O P T I O N S

P R E C L E A N S E D A I L Y R O U T I N E P R E C L E A N S E C H E C K L I S T

M O R N I N GScrape TongueWarm filtered or spring water with a squeeze for fresh lemonMove your bodyGreen smoothie / overnight oats

M I D M O R N I N GHealthy snackHerbal TeaBy now, consumed at least 1L of water

L U N C HSalad with organic fresh vegetables + proteinGet outside and get natural light in your eyes and on your skin

M I D A F T E R N O O NHerbal TeaDeep belly breathing

D I N N E RSoup/Broth/Dahl or saladBy now, consumed at least 2L of water

E V E N I N GSelf care routine options: dry body brushing, body scrub, bath, meditation, gentle movement, journaling, reading, stretching.

□ Plan your cleanse schedule with daily nourishing activities

□ Plan your household meals

□ Encourage your partner/housemate/friend to cleanse with you

□ Clear out your cupboards

□ Increase your water intake to at least 2L per day

□ Reduce the toxic load in your home at least leading up to and

during your cleanse - remove conventional cleaning products,

perfumes, air fresheners , laundry detergents, skin care etc.

□ Complete your pre-cleanse meditation

□ Create space to work through your intention setting worksheet

□ Taper off your coffee consumption

□ Taper off your meat and alcohol consumption

□ Plan your pre-cleanse purifying meals

Print me of f and st ick on your fr idge Print me of f and t ick when complete

Ok Sol Cleanser, now it’s over to you!

We understand that everything listed above might not be possible, but just do your best. Know that however it pans out is perfect, you are giving your body and mind a massive dose of love.

We encourage cleansing from a space of “Self-Love”. Choose to cleanse as a ritual of caring for your body. Honour it out of gratitude, rather than from a place of punishment, dis-satisfaction and feeling not good enough.

How can you enter into a place of self-love and gratitude as you step forth onto your cleanse journey?

You will be receiving daily emails during your cleanse to support the process. Please remember we are here to help so please get in touch if you need us by emailing info@solcleanse.com

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