3-Week Cleanse Program and Goal Tracker

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1 cleanse program 3-Week Cleanse Program and Goal Tracker Honey & Tea, Honey & Tea Cleanse Program and all associated materials are property of Honey & Tea and may not be reproduced or distributed without permission.

2 Become a Healthier You! Hello, I m so excited that you have taken the first step in working towards becoming a better you! The next three weeks will be a giant leap in your wellness journey as you transform your life with the Honey & Tea Cleanse. Designed by a Fitness Trainer/Kinesiologist in collaboration with a Registered Holistic Nutritionist and a Naturopathic Doctor, our 3-week program will provide you with direction for a 3-phase lifestyle change through specific direction for manageable adjustments to transform your life in the areas of nutrition, fitness and motivation. The Cleanse Teas are unique - they are delicious, non-laxative and effective. Our blends are specially selected to boost metabolism and support liver, colon and kidney functions. They put you in touch with your true hunger cues and provide long-lasting, natural energy without the crash, as well as delivering the hydration and antioxidants that tea is known for. In this document you will find your cleanse plan, goals and goal tracking sheets for each week of the program. I encourage you to not put this off and start the cleanse today! #HoneyTeaCleanse Natalie Gilday. Founder and Lead Tea Enthusiast, Honey & Tea

3 Week 1 - Goal Guide It s time to become the healthiest version of yourself! First Things First: Upon rising, drink 1 cup (250 ml) of filtered water with fresh squeezed lemon this has been shown to support the liver in detoxification and get the digestive juices going. In between meals, drink at least 3 additional cups (750 ml) of filtered water. Time Your Tea: Have at least 3 cups of tea throughout the day, strategically timed according to the type of tea and its health-promoting properties. Use Morning Tea after your lemon water, Matcha Green Tea after lunch, and Evening Tea just before bed. Feel free to resteep your premium tea leaves and enjoy more than one cup at each sitting! Good Morning Meal: Eat breakfast each morning, including protein and fruit. This is going to boost your metabolism each morning and give you the energy you need to start the day. Whole Food = Good Food: Choose healthy, unprocessed, whole foods. Eliminate sugary and/or highly-processed foods. One Coffee Cut-off: Limit coffee to 1 cup per day it s dehydrating and gives you Caffeine Crash! When you wake up, drink your water and Energize tea before your reach for the coffee. Don t Drink Your Calories: Drink calorie-free beverages (water and tea). Eliminate pop, juice, alcohol, and other calorie-laden beverages. (Smoothies made with whole fruits no added sugar are the exception.) Good-bye Sugar! Don t add sugar to anything and eliminate sugary foods. Refined grains are quickly and sneakily converted to simple sugars, so avoid all white breads, white pasta, and white rice. Any grains consumed should be 100% whole grain for fibre, nutrients and to support colon health. (If you absolutely must sweeten your tea, use raw, unpasteurized honey in *small* doses.) Double-Double Veg: Eat 2 servings of vegetables for lunch and 2 servings for dinner each day. It is recommended to have your veg steamed or raw to preserve vitamins. Focus on green vegetables, especially leafy greens. Four servings of vegetables is the minimum suggested amount for this phase of our cleanse, but the goal should be 3-5 servings a day. Vegetables support your liver in the detoxification process and provide fibre to keep your colon in excellent health, so the more vegetables you eat, the more cleansing it is. We Like To Move It: Go for a walk (minimum 10 minutes) at least 3 times this week. Exercise increases endorphins, not to mention the natural uplifting power of fresh air and sunshine. Get Your Beauty Rest: Set a reasonable bedtime for yourself that will allow you 7-9 hours of sleep. Now stick to it!

4 Week 1 - Goal Tracker If it doesn t challenge you, it doesn t change you Fred DeVito First Things First: Did I have a cup of water when I woke and at least 3 other cups during the day? Sun Mon Tues Wed Thurs Fri Sat Time Your Tea Did I drink each of my 3 cleanse teas? Good Morning Meal Did I eat breakfast, including protein and fruit? Whole Food = Good Food Did I eat only healthy, unprocessed, whole foods? One Coffee Cut-Off Did I limit my coffee to 1 cup per day and drink my water and tea first? Don t Drink Your Calories Did my drinks include only calorie-free water and tea? (Smoothies are ok!) Good-bye Sugar! Did I avoid all sugary, refined foods and enjoy only whole grains? Double-Double Veg Did I eat 4 servings of vegetables today? We Like To Move It Did I refresh myself with 3 walks this week, each at least 10 minutes long? Get Your Beauty Rest My bedtime is. Did I make it?

5 Week 2 - Goal Guide Difficult roads often lead to beautiful destinations *** Remember to continue your Week 1 goals! *** Up the Water: Increase your filtered water or tea intake by 1 more cup per day to get a whole 2 L of hydration between your waters and teas. Up The Veg: Add one more vegetable serving and get your full 5 veg servings daily. Brush the Toxins Away: Using a natural bristle brush, brush your dry body, beginning from the feet and working up, then shower. Ideally done in the morning, dry brushing aids your skin and lymph nodes to clear the toxins you ll love the way your skin looks and feels. Let s Play Hot & Cold: Just as invigorating as finding presents on your birthday, this game of hot and cold involves alternating your shower temperature. This type of hydrotherapy may improve circulation, reduce stress, stimulate removal of toxins from the skin and lymph, invigorate the body, and relieve pain and inflammation. Cut the Dairy: Some people find that they feel significantly better when they limit or eliminate dairy, as it encourages mucus production in the throat and nasal passageways and can make people feel like they have a persistent cold. Green vegetables are excellent sources of readily available calcium. Green Energy Routine: Each day, mid-afternoon, use 1 2 tsp of matcha green tea to prepare yourself a hot matcha tea. While you re waiting for the kettle to boil or the drink to cool a bit, do your 5 for 5: 5 Jumping Jacks, 5 Squats, 5 Side Lunges, 5 Side Crunches and 5 Wall Push-Ups (Click here to watch the video on Honey & Tea's YouTube Channel!) Go Meatless: Prepare a meatless dinner at least once this week. Quite Time: Spend 5 quiet minutes each day by yourself to renew and refresh your mind. Eliminate noise and distractions and just breath, pray, reflect on the positive things of the day, or think about things that you are thankful for. If these five minutes are difficult for you, focus on these words: I am loved. I am fearfully and wonderfully made. There is no one like me and no one can accomplish the purpose for my life except me. I don t need to be perfect: I appreciate my strengths and believe in my potential for growth.

6 Week 2 - Goal Tracker Be stubborn about your goals, and flexible in your methods. Sun First Things First 1 cup water after waking up, at least 3 other cups during the day. Time Your Tea Did I drink each of my 3 cleanse teas + extra water/tea? Good Morning Meal Whole Food = Good Food One Coffee Cut-Off Don t Drink Your Calories Good-bye Sugar! Double-Double Veg +1 We Like To Move It Brush The Toxins Away Did I dry brush? Let s Play Hot & Cold Did I alternate my shower temperature? Cut The Dairy Did I eliminate dairy from my diet? Green Energy Routine Did I have my matcha and do my 5 for 5? Go Meatless Did I have at least 1 meatless meal? Quiet Time Did I take 5 min to refresh and refocus? Get Your Beauty Rest Mon Tues Wed Thurs Fri Sat

7 Week 3 - Goal Guide You got this! *** Remember to continue your Week 1 and 2 goals! *** Quality Meats: Refine your meat choices, including only the healthiest selections. Eliminate processed meats (hotdogs, deli slices, hams, battered chicken/fish, etc.) and all pork products. For dinners this week: fish twice, chicken twice, meatless once, and your choice of other healthy proteins for the other two dinners. C mon Let s Sweat: The skin is our largest organ and plays a key role in the removal of toxins. Exercise has multiple benefits, but even just sweating alone can be a powerful tool for toxin-removal. So break a move and break a sweat exercising or, if you have a gym membership, make time for the sauna this week. Expand Your Fitness Horizons: Do something beyond Week 1 & 2 goals in the area of fitness. We re all at different stages in our fitness journey, so maybe this means doing something you ve always wanted to (Squash? Biking? Indoor rock-climbing?) OR going to the gym and getting your heart rate to 70-85% your max heart rate for at least 20 minutes OR tossing the Frisbee around OR adding 5 minutes to each of your walks. This horizon is limitless and different for everyone! Fun Times: Take a significant amount of time in relation to your lifestyle to have fun and do something you enjoy (not food related). Minimum 20 minute investment this week.

8 Week 3 - Goal Tracker The only place where success comes before work is in the dictionary. Donald Kendall First Things First 1 cup water after waking up, at least 3 other cups during the day. Time Your Tea Did I drink each of my 3 cleanse teas + extra water/tea? Good Morning Meal Sun Mon Tues Wed Thurs Fri Sat Whole Food = Good Food One Coffee Cut-Off Don t Drink Your Calories Good-bye Sugar! Double-Double Veg +1 We Like To Move It Brush The Toxins Away Let s Play Hot & Cold Cut The Dairy Green Energy Routine Go Meatless Quiet Time Quality Meats Did I refine my meat choices? C mon Let s Sweat Did I break a sweat? Expand Your Fitness Horizons Did I try something different? Fun Times Did I take time to do something I enjoy? Get Your Beauty Rest

9 The reward for work well done is the opportunity to do more. Jonas Salk Congratulations! You have completed the Honey & Tea Cleanse. Your wellness journey doesn t need to end here - continue your journey with the Cleanse Maintenance Program today!

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